Interest, Passion, and Success – It’s hard to have one, without the other

Interest-Passion-Success-Blog

CrossFit & Me

I’m three months into CrossFit. That’s not to say that I’ve not been active for years. Because I have been – running, biking, weightlifting, etc. But even still, CrossFit is kicking my behind! Everyday, I show up knowing that in a few minutes, after I stretch and warm up, I’m going to be in pain and will probably be experiencing insane amounts of humiliation. BUT I keep going! Why? Because I’ve committed to some goals that I am determined to meet.

Continue reading about Corey’s journey and passions HERE!

Advertisements

Athlete Profile – Dakotah Holmes

dakotahWhat’s your day job?
If you count holding down the couch as a job then yes, but if not then no. I’m a full time student at Utah State. My summer job is an oilfield land surveyor for Tri-State Land Surveying in Vernal.

How where you introduced to CrossFit?
Some people in Vernal said I would be good at this “crossfit” thing because I wrested so I tried it at a local gym Crossfit Avenue. Once I moved to college I had to find a new gym to train at…. And here I am.

What’s your favorite WOD or Lift?
Im not sure what my favorite wod is? I think the bear complex is pretty cool!

What is your favorite skill/movement that you have learned at CrossFit IoTA?
My favorite movement for sure is Ring Muscle-ups!

How has CrossFit changed your life?
Crossfit gave me a fun and challenging way to work out and get me back out of the gym.

What keeps you motivated and coming back for more?
I want to make it to regionals as an individuals. I know I have a long way to go. So it makes it pretty easy to come in day in and day out!

What’s something you know now that you wish someone would have said to you when you started CrossFit?
Things are going to be hard, but if you work hard you can accomplish anything.

daktah-ohsOne word to describe me would be…
AWESOME

I have always wanted…
To go skydiving! That would be the coolest experience of my life for sure.

Outside of the gym, I like to…
Play sports, go to dances, chase pretty girls, go to concerts, hang out with friends, play video games, go snowboarding, wakeboarding and anything else with a board. Spartan Races and other obstacle courses.

Three things you would always find in my fridge…
Milk, Cereal, bananas

Something nobody knows about me or would be surprised to know about me…
I like to watch nail painting videos on Instagram. The leave mesmerized! (It’s a little Femi to say out loud but its cool)

Favorite physical activity outside of CFI…
Probably some sport. Either volleyball, football, spike ball, or wakeboarding.

Favorite place to eat in Cache Valley …
Beto’s at 2 in the morning!

Song(s) that gets me pumped up for a workout…
Any hard song by Five Finger Death Punch.

The last thing I ate was…
Butterfinger cups

My proudest accomplishment is…
Winning Prom King, or Winning TOC? They pretty much on the same level.

My six month goal is…
Make it to 2015 Regionals, either team or individual.

My favorite workout attire is…
Headband!! After that I don’t really care, shorts or snakeskin spandex

My favorite workout partner(s)…
Casey, Jenni, Habb, Cerissa, Jess, Becca, Shane “Atticus”, Coach Joe, Dayton-“Heavy D”, Daryl, Tam, Tam, Nick (when he came), Matt, Paul, Jerry, Steph, Doug, Ryan “Ryno”, Ronnie, Charlie, Bailey, Lane -”Heidi”, Mellissa, Brian, Justin, Kendl, Ryan, 5 am gIrls, Sue, Stace, and anyone else I missed who goes to the gym!! I just hate working out by myself.

If you created a WOD and named it after yourself what would the workout be?
Something with Ring Muscle-ups, handstands, and Bear Complex for time. I’m not sure about the reps?

Athlete Profile – Matt Oare

What’s your day job? Machinist

How were you introduced to CrossFit? Friends

What’s your favorite WOD or Lift? Favorite wod is the bear complex. Favorite lift is clean and jerk.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Muscle up

How has CrossFit changed your life? It has got me back into an active lifestyle.

What keeps you motivated and coming back for more? The people and the feeling of accomplishment after a wod.

What’s something you know now that you wish someone would have said to you when you started CrossFit? There’s going to be one movement that always wrecks you. Mine is wall balls.

Matt and DaveOne word to describe me would be… goofy

I have always wanted… to go on a year long snowboarding trip around the world.

Outside of the gym, I like to… snowboard, hunt, and go hiking/backpacking

Three things you would always find in my fridge… pickles, salsa, and meat.

Something nobody knows about me or would be surprised to know about me… I can swing dance and tumble a little bit.

matt-O-skiFavorite physical activity outside of CFI… Snowboarding and hiking

Favorite place to eat in Cache Valley … My house

Song(s) that gets me pumped up for a workout… Any fast pace song

The last thing I ate was… Navajo tacos

My proudest accomplishment is… Buying a house at 22

My six month goal is… to finish higher in the open than last year

My favorite workout attire is… shorts and a tank

My favorite workout partner(s)… Dakotah, Dayton, and Shane. Annie is always a great cheerleader when she’s done too

If you created a WOD and named it after yourself what would the workout be?
5 rounds for time
25 Wall Balls
15 KB swings
10 cleans
5 push press.

Athlete Profile – Coach Ryan Davis

Tells us about yourself…
I was born and raised in Cache Valley. I have been married for 10 years to a lovely wife Amber that puts up with a lot of garbage from me. We have two kids Dawson and Kaizley.

What’s your day job?
I own and operate a flooring sales and installation business called Davis Flooring, along with being a Certified Flight Instructor at a Leading Edge Aviation in Logan, UT. I teach people how to fly airplanes. From Private Pilots, to getting your Commercial ratings for the airlines or charter companies. Please feel free to contact me at 1-435-232-2473 anytime with any questions or for scheduling a flight whether your interested in lessons or if you would like to just to take a friend up on a flight just for fun. Feel what it’s like to take the controls and fly by yourself.

Ryan DHow where you introduced to CrossFit?
I was a dedicated gym rat for a long time before I gave into relentless family members. Jayson (UTE Crossfit) and my sister Jamie (and Justin) Andersen from the IOTA North gym.

What’s your favorite WOD or Lift?
I can’t think of a favorite workout but I have always enjoyed the Olympic lifts even though I’m terrible at them.

What is your favorite skill/movement that you have learned at CrossFit IoTA?
As far as the movements go, I had experience in doing most things. As far as the skill goes, I think I have learned things from other trainers at IOTA that has made me a better trainer.

How has CrossFit changed your life?
Crossfit has changed my life in many ways. First and foremost, I have taken better care of my body overall than I ever have before. I thought I was in decent shape and looked “okay” before I started Crossfit. To me, being in shape is important, but not as important as being conditioned. Because that is what really counts. Make sense?

What keeps you motivated and coming back for more?
The comradery is a big one. I have made a lot of good friends. I love to teach and help people in reaching their fitness goals. As far as myself goes, I like to see how far I can go physically and mentally while I’m there. I also love the variance Crossfit has to offer.

What’s something you know now that you wish someone would have said to you when you started CrossFit?
“Better work on those chicken legs” yeah you know who you are……

One word to describe me would be…
Hmmmm enthusiastic.

I have always wanted…
To make it to regionals as an individual and not look like an idiot.

Outside of the gym, I like to…
Be at home with the family and do everything besides yard work. I despise mowing the lawn. I only do it out of pure necessity. haha

Three things you would always find in my fridge…
Almond Milk, Eggs, and hopefully some kind of meat.

Something nobody knows about me or would be surprised to know about me…
I compression fractured some vertebrae, I have a legitimate broken right toe, and my left elbow has a bone chip floating around in it.

Favorite physical activity outside of CFI…
Pretty much anything outdoors when it’s not 100 degrees.

Favorite place to eat in Cache Valley …
I don’t really eat out that much but I guess it would probably be Texas Road House.

Song(s) that gets me pumped up for a workout…
Pretty much any music that’s not played on 94.5 VFX.

The last thing I ate was…
A handful of grapes.

My proudest accomplishment is…
Being the best father I can be to my kids and getting my Flight Instructor Certificate

My six month goal is…
I’m always searching new ways to better myself as a trainer.
As far as fitness goals I have many…… Clean and Jerk over 300, Snatch over 225, back squat over 400 and at least 15 unbroken ring muscle ups.

My favorite workout attire is…
Is there a wrong answer?

My favorite workout partner(s)…
I have a select few I enjoy working out with. We have similar goals and share the same workout styles. I heard once that finding good workout partners that are as good as or better than you is key to succeeding in your fitness goals. I feel like this is so true and very underrated.

If you created a WOD and named it after yourself what would the workout be?
“Never Again”
30 down to 1 of Cal. Row and burpees
So 30 cal row 30 burpees, 29 cal. row, 29 burpees, 28 and 28, 27 and 27, all the way to one of each.

Athlete Profile – Ellen and Derek Keller

ellen and derekGraduation is always an exciting time and we always know its only a matter of time before one of our IoTA family moves on. It has been great to get to know Ellen and Derek. Elen has landed a RN job and they will be leaving Cache Valley. We will miss them but wish them all the best as their life continues forward.

ELLEN

What’s your day job? I am a Starbucks barista just turned nurse!

How were you introduced to CrossFit? A friend and I were looking for new ways to stay fit and found crossfit on youtube. We saw how strong all those crossfit girls are and just had to try it!

What’s your favorite WOD or Lift? Fight gone bad. I love that kind of hurt where your whole body is on fire.

What is your favorite skill/movement that you have learned at CrossFit? I love all of the lifting movements I’ve learned, before crossfit I had no idea what to do with all those heavy weights.

How has CrossFit changed your life? Crossfit has given me a confidence I never had before. I always know I can walk into a cossfit gym and have friends that share something in common with me. No matter what is going on in my life, I can come back to the box and do amazing things with my body.

What keeps you motivated and coming back for more? Continually surprising myself by how far I can push myself. I’ve come further than I ever thought I could!

What’s something you know now that you wish someone would have said to you when you started CrossFit? Haha slow down! You don’t get strong overnight and you have to be patient with yourself.

One word to describe me would be… Driven

I have always wanted… A farm full of dogs and goats and horses and all kinds of random animals.

Outside of the gym, I like to… Go on adventures with my awesome husband and hang out with my doggies.

regionals team 2014Three things you would always find in my fridge… Greek yogurt, peanut butter, turkey

Something nobody knows about me or would be surprised to know about me… I secretly love those lame MTV reality shoes. Such a guilty pleasure, maybe they make me feel awesome about my life? Who knows

Favorite physical activity outside of CFI… yoga

Favorite place to eat in Cache Valley … Herms!! That French toast is uhhhmazing

Song(s) that gets me pumped up for a workout… Anything loud and angry, usually with some swear words included

The last thing I ate was… A big ol’ bowl of cinnamon toast crunch!

My proudest accomplishment is… I have three all from this year:
1. Marrying Derek
2. Graduating from college and getting my RN
3. Going to regionals with the IoTA Team

My six month goal is… Get stronger! 260 back squat, 190 clean, 140 snatch, so many other things

My favorite workout attire is… The less the better!

My favorite workout partner(s)… Anybody who pushes me, Jenni has been so much fun to wod with in the afternoons and I loved training with Cerissa for regionals

If you created a WOD and named it after yourself what would the workout be?
For time:
50 box jumps (30/24)
40 wall balls (20/14)
30 T2B
20 ring dips
10 Clean and Jerk (185/135)

DEREK

derekWhat’s your day job? Besides harassing Ellen, I am finishing school up and working at best buy.

How where you introduced to CrossFit? My wife Ellen held gun to my head force me to go wod with her. Now she can’t keep me away from Crossfit.

What’s your favorite WOD or Lift? My favorite wod would be pizza slices for time. My favorite life is the power clean.

What is your favorite skill/movement that you have learned at CrossFit? Favorite skill movement would be learning the pull up kip.

How has CrossFit changed your life? It has provided a way for me to still be competitive and lift heavy.

What keeps you motivated and coming back for more? The gains I have already seen and the healthy change on my body composition.

What’s something you know now that you wish someone would have said to you when you started CrossFit? That never really gets easier, you just get faster.

One word to describe me would be… Random

I have always wanted… Sky dive

Outside of the gym, I like to… To play with my dogs, and anything involved outside.

Three things you would always find in my fridge… Meat (bacon, steak, chicken), Vegetables, and Milk

Something nobody knows about me or would be surprised to know about me… I am quite the entertaining sleep talker, I like to yell out directions.

Favorite physical activity outside of CFI… I really enjoy playing Volleyball

Favorite place to eat in Cache Valley … Herms

Song(s) that gets me pumped up for a workout… Really any rock song

The last thing I ate was… Eggs

My proudest accomplishment is… Graduating college and playing football on full ride scholarship for 4 years

My six month goal is… Be able to do muscle up, and drop my body fat composition down by 5%

My favorite workout attire is… Clothes

My favorite workout partner(s)… Joe Diancin when he isn’t getting mad at me for talking

If you created a WOD and named it after yourself what would the workout be?
4 rounds of
3 power clean at 85% of 1RM
50 air squats
25 Strict overhead press (115,75)

5-26-14 Memorial Day Murph

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

 

 

MURPH 2014

ENDURANCE WOD’s
CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times
CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race.
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and devide that number by .85, then convert this number
back into minuets:seconds and you’ve got your pace.

Kendl Watt – Athlete Profile

kendl - ropeWhat’s your day job? I am a full time firefighter/EMT for Ogden City Fire Department. I also teach at BATC the fire and EMS classes.

How where you introduced to CrossFit? I walked into Crossfit Optio in Enterprise, Alabama back in Summer of 2012. I had a friend who was interested and wanted to try it so I went with her. I then started at Crossfit Southtown after moving back to Utah.

What’s your favorite WOD or Lift? I really enjoy Diane. I have a thing for HSPU.

What is your favorite skill/movement that you have learned during your time CrossFitting? HSPU!!

How has CrossFit changed your life? I think CrossFit has made me a better, stronger person. Every workout tests you in a different way mentally and physically and I like that. I feel like I have been able to grow and learn a lot about myself and what I can take! Not to mention I am more fit than I have ever been because of CrossFit.

What keeps you motivated and coming back for more? Every time I conquer a movement or PR something. It’s completely addicting to see your progress. It’s the little victories!

What’s something you know now that you wish someone would have said to you when you started CrossFit? To try not to annoy everyone around me by obsessing about it constantly! And to not obsess about the whiteboard!

One word to describe me would be… Delusional….errr…I mean determined! Hahaha!

kendl - brickwall

I have always wanted… Incredibly muscular legs! I’m always admiring other girls legs at the gym, so many of you look amazing! Now you are all going to wonder if I’m staring! The answer is yes, I’m checking out your legs…hahaha!

Outside of the gym, I like to… Enjoy the sunshine! Take the mini to the park, anything to get me outside!

Three things you would always find in my fridge… eggs, greek yogurt, hummus

Something nobody knows about me or would be surprised to know about me… I often forget that I am a girl…especially when I am at work! I hang around guys too much…

Favorite physical activity outside of CFI… RUNNING!!! On trails of course.

Favorite place to eat in Cache Valley … Herm’s!!

Song(s) that gets me pumped up for a workout… Anything that makes me wanna sing or dance! And I’m a terrible singer but I do it anyway, makes it fun for me! Can’t say that the rest of you enjoy it…

The last thing I ate was… a disgusting paleo coconut macaroon…didn’t workout like I planned…so disappointing.

My proudest accomplishment is… making a tiny human who is more awesome than I could have ever imagined!

My six month goal is… to complete Seal Fit Kokoro camp in August and survive!

My favorite workout attire is… stretchy pants! and tank tops…

My favorite workout partner(s)… RYAN! He is the best mentor, coach and friend. He is the best at coming up with the most brutal workouts. He gets me. HAHA!

If you created a WOD and named it after yourself what would the workout be? Eight is my Lucky Number soooo…
Eight rounds, eight reps of eight movements…
HSPU (of course), Pistols, Snatch, Pullups, Box Jumps, Tire flips or Atlas ball cleans, GHD SU, BURPEES!