6-28-10 WOD

5 rounds, for time;

40 Double Unders (3:1 Singles)
30 Box Jumps (24″/20″)
20 Kettle Bell Swings (53#/35#)

LHS Soccer WOD – “Griff”
800m run
400m run backwards
800m run
400m run backwards

SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. 

Just a reminder that we will have a limited schedule this week and if you would like to run the Freedom Run in Lewiston on July 5th please sign up here. You have the option of running 1 mile, 5k or 10k, so come and have a good time with fellow CrossFitters our community on July 5th.  If you sign-up before Friday the cost for the race is $6.00. Day of the race the cost of the race will be $10.00.  We will also have our CrossFit IoTA Team shirts available the morning of the race for $10.00!



Daniel Crabtree
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For time:
50 Pull-ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thruster (95#/65#)
400m Run
50 Pull-Ups

The 4:15 class feeling the post-wod euphoria!

“Champions choose to get up and move on.”
– Meier and Hiskey

CFI Daniel Scorecard 6-11-10


“Lest We Forget”
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.  

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.  

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time. – courtesy Russel Burger, and the CrossFit Journal  

Tomorrow we will all honor USAF SSgt Travis L. Griffin, who at age 28 was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  

Travis L. Griffin aka - GRIFF


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards 

CFI "GRIFF" Scorecard 6-1-10

P.S. – I added the scorecard and an action shot from todays WOD below and a few more shots over on our facebook group.

Memorial Day WOD

Reflections on Memorial Day” by Mackubin T. Owens.     

At CrossFit Iota we will be celebrating memorial day with a HERO WOD.  We will also be celebrating one of our members birthdays (Happy 30th Lisa!)  Not to worry, those who do “Lisa’s Birthday WOD” (aka the Dirty 30) will have the opportunity on Tuesday to take part in a HERO WOD to remember and pay tribute to our fallen service men and women.  They who voluntarily wear a uniform to serve & protect us.  These HERO WOD’s have taken on an even more special meaning to us as we have quite a few members of the Smithfield PD who are training with us.  We appreciate the service that they give to all of us and our community. So with no further delay, the Memorial day we will do one of the newest HERO WOD’s called “The Seven”.       

The Seven”       

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups       

CIA Memorial Wall


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.       

CrossFit’s Hero WODs are challenging tests of fortitude—but they also represent something greater. Russell Berger takes a closer look at workouts created to honor our fallen. Read more here.      

Lisa’s Birthday Treat – The Dirty Thirty       

For time:
30 Box jump (24″/20″)
30 Jumping pull-ups
30 Kettlebell swings
30 Steps Walking Lunge
30 Knees to elbows
30 Push press (45#/35#)
30 Good Morning, w/ PVC
30 Wall ball shots (20#/14#)
30 Burpees
30 Double Unders       

Don’t forget, the workouts are always scaleable and if it looks to hard, click here

CrossFit IoTA - Dirty 30 Scorecard - 5-31-10
Dirty 30 Action Shot at the CrossFit IoTA Box!!