Set 1 – 6 Push-ups
Set 2 – 8 Push-ups
Set 3 – 10 Push-ups
Set 4 – 2 Push-ups

50 Pull-aparts
20 Scarecrow (5#/2.5#)
20 Scap Pushup
20 Wrists Twist (5#/2.5#)

12 min AMRAP
3 Squat Clean (165/115)
7 Chest to Bar Pull-up
21 Double Under – NO SINGLES
(If you do NOT have doubles 10 attempts count)



Set 1 – 2 Push-ups
Set 2 – 2 Push-ups
Set 3 – 4 Push-ups
Set 4 – 2 Push-ups

STRENGTH – Clean and Jerk
12 Min EMOM
1 Squat Clean, 1 Hang Clean, 1 Hang Squat Clean

5 min AMRAP
10 Wall Ball
5 Box ump (20″)
2 min rest
5 min AMRAP
10 Push Press (75#/45#)
5 Cal Row

2-9-15 Sign Up for the Nutrition Challenge

23 hoursPUSH-UP
Set 1 – 5 Push-ups
Set 2 – 5 Push-ups
Set 3 – 2 Push-ups
Set 4 – 4 Push-ups

STRENGTH – Back Squat
3×10 AHAP – 2 min rest between sets
Work to a heavy set of ten reps and repeat 2 more times

10 Kettle Bell Swing (53#/35#)
15 Toe to Bar
10 Kettle Bell Swing (53#/35#)
15 Push-ups

Coaches Challenge
10 Kettle Bell Swing (70#/35#)
15 Toe to Bar
10 Kettle Bell Swing (70#/53#)
15 Push-ups

2-7-15 2015 Nutrition Challenge

whole 30Our nutrition challenge (PR Your Life!) will begin on Monday, February 9th. We are going to follow the Whole30 for 30 days, then reintroduce some foods back in after 30 days.

If you are considering participating in the challenge, the number one secret to success is planning, and lots of it! You need to be prepared with good, quality, Whole30 foods at all times. In fact, you should have foods like individual packets of almond butter stashed in your desk, glove compartment, your purse so you are prepared for anything. You also need to be prepared when it comes to meal time.

Sitting down and creating a meal plan (including all three meals and a snack/preWO/postWO meal) will guarantee that you never have to go through any difficulty when you’re caught looking for something.

Picture a Saturday evening. You didn’t make it to the store that day like you planned, so you run to the deep freeze praying you have something stashed away. You open the freezer and find nothing but frozen pizzas. You sink to the floor, mentally and emotionally battling it out, nearly in tears from hunger and the incredible job your mind is doing in rationalizing eating the frozen pizza.

You drag yourself off the floor and into bed at 7:00 pm because you just can’t deal with the situation or handle the bright lights and people at the grocery store. Just, don’t ever get there.

There are plenty of options out there for meal plans out there. Here are a few I found with a simple Google search. Option 1HERE Option 2HERE and there are many other options out there.  Just search Whole 30 Meal Plan. (the one allowable exception will be Progenex, which can only be taken within 45 min of your workout and mixed with water.  If you need samples, please as Paul or Stacey and we will be happy to get one for you.)

The official dates of the challenge will be:
Start – Feb 9th
End – Mar 27th
Fee – $20
Winners – One guy and one girl will split the money!

Your steps:
1 – Click here on The Whole 30 and read about the program. You can download the “can eat” and “don’t eat” list, guidelines, rules, and “why’s” all there for free. There is a book you can purchase (It Starts with Food) if you want to learn more, but it is not required.
2 – Sign up! Get your name on the sign up sheet at the box and your fee paid to Stacey.
3 – Grab a friend or family member and have them take your before pictures. You’ll need to get a piece of paper and write “PR Your Life” on it and hold that in the picture. Please do a front, side, and back pose.
4 – We’ll send you an invite to your private google doc where you can track your food, measurements, workouts, and pictures. This is a great way to stay accountable during the challenge and will help the coaches to be able to provide feedback for you as you go.

If you have any questions, please ask Paul or Stacey.  Good LUCK!!

2-6-15 Nasty Girls

Set 1 – 10 Push-ups
Set 2 – 8 Push-ups
Set 3 – 6 Push-ups
Set 4 – 4 Push-ups

“Nasty Girls”
50 Squats
7 Muscle-ups
10 Hang Power Clean (135#/95#)

For tomorrow WOD both Ring and Bar Muscle-ups will be Rx.

Scaling options for “one” muscle-ups will be as follows: ring or bar muscle-ups in a band
a) 2 Chest to bar pull-ups & 2 Ring Dips
b) 2 Pull-ups & 2 Ring Dips
c) 2 Pull-ups & 2 Box Dips
(the scaling options will need to be done 7 times to complete the allotted reps for the Muscle-up)

Compare your previous time HERE.


Just a reminder that the Hydro Static Weight tests are scheduled for the 5th. Please be sure you are aware of your scheduled time. If you are not sure what time you are scheduled, please see below.

Set 1 – 8 Push-ups
Set 2 – 6 Push-ups
Set 3 – 4 Push-ups
Set 4 – 6 Push-ups

STRENGTH Clean and Jerk
EMOM – 15 min
1 Squat Clean -> Thruster + 1 Jerk

2,000m row

Community Hydrostatic Weighing-Thursday February 5th 2015 – Iota Crossfit
HPER building on 700 North and about 900 East Room #152 – (across from terrace parking)

3:00- Lynsey Falkenberg
3:10- Kendl W
3:20- Ryan Davis
3:30- Stacey Baker
3:50- Ashton Bradley
4:00- Matt Plott
4:10- Emily Byington
4:20- Spencer
4:30- Holly corbridge
4:40- Raelynn F
4:50- Marissa Utterberg
5:00- Eric Eliason
5:10- Mrs. Elason
5:20- Shaun Allen
5:30- Lyssa Eggett and Husband
5:40- Jan Anderson
5:50- Sue Hyer
6:00- Krish Thornley
6:10- Kade Allen
6:20- Ashlena Johnson
6:30- Emma Hoggan
6:40- James K
6:50- Shane R
7:00- Chris Thornley


Set 1 – 4 Push-ups
Set 2 – 6 Push-ups
Set 3 – 8 Push-ups
Set 4 – 6 Push-ups

25 Band Pull-a-parts
20 Scap Push-up
15 Supine Pull-up
Max time hang at the top of the pull-up

45 sec work, 15 sec rest
5 Deadlift (select weight appropriate for your ability)
AMRAP Box Jump (24/30)