3-20-17 **Challenge winners announced**

Tabata This

20 seconds of work, 10 seconds of rest, with 1 minute rest between exercises, which are (in order) pull-up, push-up, sit-up, squat, and row. Each exercise is scored by the lowest number of reps (calories on the rower) in each of the eight intervals. The score is the total score from each of the exercise stations.

Compare your previous score here.

FITNESS CHALLENGE RESULTS

Kudos to everyone who participated in the fitness challenge! Many of you saw significant improvement in your WOD times, and in your weights on the bar.

Congratulations to our first place winner: Danica Spendlove. Danica is one of the newest Iota Fitness athletes, and if you’ve gotten to know her, you know she sets goals for herself, and then she achieves them.

For example, this is a goal Danica set for herself last year, shortly after giving birth via cesarean section to her second child. She did one of the most important parts of setting a goal: she wrote it down.

Danica improved her Cache Valley Inversion time by almost a full minute, and she completed all three rope climbs at the end of the challenge (she only completed 1 rope climb in January).

Danica also documented her success with photos. You can see the changes clearly in these photos, taken in January (on the left) and then again in March (on the right). Congrats, Danica, on your tremendous success!

Second place goes to John Heywood, who has won a similar challenge in the past. John improved his clean from 255 pounds to 265, and he also reduced his Fran time by more than 2 minutes! Way to go, John!

Third place goes to Melissa Feser (time to update these profiles – she’s got three kids now!), who everyone knows is one of the competitive athletes at Iota Fitness. She’s a tough all-around athlete, having competed in several competitions. She improved all her times in the challenge WODs. Great job, Melissa!

One of the biggest keys to success in the fitness challenge this year was the food log. Many athletes saw significant time and weight improvements, but the key to winning was the food diary. Thanks again to everyone for participating.

If you see the winners, give them a high five, and congratulate them on their achievements.

11-10-14 IoTA Athletes do it again!

3 min Max Effort Row for Calories
3 min rest
9 min AMRAP
3 Push Press (135#/95#)
20 Mountain Climber
[Score: Total Cal Rowed / Rounds Completed]

Congratulations to Malik Hogan on the 2nd place finish in the teen division and to Cerissa Hebdon and Jenni Esparza for taking first in the female RX Team division at a competition down at CrossFit the Point this past weekend.

malik takes second enni and cerissa take first

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 – 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.

We will miss you Jacob!

jacob-hikeJacob Sanderson walked into the Smithfield Box in Aug of 2012.  Many of us remember some of his early WOD’s.  Jacob was always friendly and he soon became one of the main stays at the box.  He was always game for a great workout and even threw down at a few events with us.  Jacob is truly a great guy and we will miss him as he heads off for Green Beret training for the next year and a half out on the east coast.  He and I talked on a recent trail run and he is excited for this next adventure.  We look forward to his return when his training is complete and wish both he and his family a safe time while they are away and a great adventure.  I am grateful for men and women like Jacob who serve our country and are a part of our community.  Safe travels my friend and look forward to your return!!
IMG_7534e1

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)

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!