Muscle Up Progressions

Here are some screenshots of positions of emphasize for the muscle up progression.


10-28-14 The Race to Nowhere In Youth Sports

STRENGTH – Clean and Jerk
15 min EMOM
1 Squat Clean
1 Jerk
1 Hang Squat Clean
increase load at 5 & 10 min

30 KB Sit-ups (35#/26#)
200m Run
10 Push Press (95#/65#)

The Race to Nowhere In Youth Sports
By: John O’Sullivan

“My 4th grader tried to play basketball and soccer last year,” a mom recently told me as we sat around the dinner table after one of my speaking engagements. “It was a nightmare. My son kept getting yelled at by both coaches as we left one game early to race to a game in the other sport. He hated it.”

“I know,” said another. “My 10 year old daughter’s soccer coach told her she had to pick one sport, and start doing additional private training on the side, or he would give away her spot on the team.”

So goes the all too common narrative for American youth these days, an adult driven, hyper competitive race to the top in both academics and athletics that serves the needs of the adults, but rarely the kids.

Continue reading the complete article HERE

1-4-13 Five Tips for a Successful New Year’s Resolution

COLD WAR 2014 is in FULL SWING at the NORTH GYM (in Smithfield) so we will not be holding any regularly scheduled classes, but the SOUTH GYM will hold a WOD at 7:30 am.  Be sure and swing into the North Gym and cheer on all of the competitors, especially those from our box.

Article of the Day: 5 Tips for a Successful New Year’s Resolution
by: Zach Gee

Every January, many people set a New Year’s resolution, or goal, to help them have s successful year. For many of these people, getting in better shape and improving one’s health is one of the most common resolutions, as witnessed by how populated gyms become at the beginning of the year. Fast forward to March and the gyms are no longer as busy as they used to be. This is often because people are not having the success that they would like to have had and have given up. Continue to read the article HERE.

11-19-13 – Thirteen Things Mentally Tough People DON’T DO

3 min on 1 min off
1 min at each station
As Many Reps as Possible
Row 4 Cal
Box Jump (24″/20″)
Kettle Bell Clean and Press – Alternating Arms (35#/26#)

13 Things Mentally Strong People Don’t Do

BY AMY MORIN (Originally posted HERE)

Mentally strong people have healthy habits. They manage their emotions, thoughts, and behaviors in ways that set them up for success in life. Check out these things that mentally strong people don’t do so that you too can become more mentally strong.

1. They Don’t Waste Time Feeling Sorry for Themselves

Mentally strong people don’t sit around feeling sorry about their circumstances or how others have treated them. Instead, they take responsibility for their role in life and understand that life isn’t always easy or fair.

2. They Don’t Give Away Their Power

They don’t allow others to control them, and they don’t give someone else power over them. They don’t say things like, “My boss makes me feel bad,” because they understand that they are in control over their own emotions and they have a choice in how they respond.

3. They Don’t Shy Away from Change

Mentally strong people don’t try to avoid change. Instead, they welcome positive change and are willing to be flexible. They understand that change is inevitable and believe in their abilities to adapt.

4. They Don’t Waste Energy on Things They Can’t Control

You won’t hear a mentally strong person complaining over lost luggage or traffic jams. Instead, they focus on what they can control in their lives. They recognize that sometimes, the only thing they can control is their attitude.

5. They Don’t Worry About Pleasing Everyone

Mentally strong people recognize that they don’t need to please everyone all the time. They’re not afraid to say no or speak up when necessary. They strive to be kind and fair, but can handle other people being upset if they didn’t make them happy.

6. They Don’t Fear Taking Calculated Risks

They don’t take reckless or foolish risks, but don’t mind taking calculated risks. Mentally strong people spend time weighing the risks and benefits before making a big decision, and they’re fully informed of the potential downsides before they take action.

7. They Don’t Dwell on the Past

Mentally strong people don’t waste time dwelling on the past and wishing things could be different. They acknowledge their past and can say what they’ve learned from it. However, they don’t constantly relive bad experiences or fantasize about the glory days. Instead, they live for the present and plan for the future.

8. They Don’t Make the Same Mistakes Over and Over

Mentally strong people accept responsibility for their behavior and learn from their past mistakes. As a result, they don’t keep repeating those mistakes over and over. Instead, they move on and make better decisions in the future.

9. They Don’t Resent Other People’s Success

Mentally strong people can appreciate and celebrate other people’s success in life. They don’t grow jealous or feel cheated when others surpass them. Instead, they recognize that success comes with hard work, and they are willing to work hard for their own chance at success.

10. They Don’t Give Up After the First Failure

Mentally strong people don’t view failure as a reason to give up. Instead, they use failure as an opportunity to grow and improve. They are willing to keep trying until they get it right.

11. They Don’t Fear Alone Time

Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive. They enjoy their own company and aren’t dependent on others for companionship and entertainment all the time but instead can be happy alone.

12. They Don’t Feel the World Owes Them Anything

Mentally strong people don’t feel entitled to things in life. They weren’t born with a mentality that others would take care of them or that the world must give them something. Instead, they look for opportunities based on their own merits.

13. They Don’t Expect Immediate Results

Whether they are working on improving their health or getting a new business off the ground, mentally strong people don’t expect immediate results. Instead, they apply their skills and time to the best of their ability and understand that real change takes time.

10-19-13 We aren’t Wal-Mart

Both the North and South locations will be holding WOD’s tomorrow at 7:30 am.

So I’ve been thinking lately with all the changes about CrossFit, affiliates in general, where we as a coaching staff are headed and I’ve come to a few conclusions, thanks in advance for indulging me.

We are NOT Wal-Mart!
Let me explain…

This is what we DO and who we ARE.  CrossFit and fitness are not casual things for me or any of the coaches at CrossFit IoTA.  I don’t have a “real job” and I don’t just want to “own a gym” for the fun of owning a gym.  I eat, sleep and breath CrossFit and fitness in general.  I’m not distracted with getting out the door to my “real job” or preoccupied with other things in my life that would hinder my ability to provide the best service in Cache Valley.  I’m committed to my craft, committed to my staff and committed to those who choose to be trained by and with me.  I care about each person in our community achieving their goals.

We are committed to getting better and providing you the best experience. Go for it; look around.  Find a group of coaches in Cache Valley that have the training and certifications we do, work like we do at honing their craft, who pool their experience, talents, energy and knowledge to lift each person up  and make them better.   We don’t have an exclusive club inside our affiliate who can only do the “special WOD” or have coaches who are unwilling to show you how to do something for fear you’ll be a better athlete than they are.  We WANT you to do better and be the best you can be. Frankly, when the day comes that you do beat us, and it will come, that means we’ve done our job!  When it comes to training, all 17 of our coaches are level 1 certified, 12 are Olympic Lifting certified, and we have the best strength coach in Cache Valley.  Bottom line, we have the most highly trained, skilled and experienced staff in Cache Valley.

We are a recognized affiliate, have a great relationship with CrossFit HQ and work to uphold the highest standard of business ethics.  Many may feel that this isn’t a big deal. I DO! I often hear, “they do CrossFit at place X or Garage Gym Y or I do it at the Globo Gym down the street and we just call it X-Fit.”  I have news for you; you don’t, and they aren’t!  They’re simply pretenders.  Why can’t they get the recognition or affiliation from CrossFit?  Have they been denied such rights?  And if they have, wouldn’t you be curious as to why?  Or, are they simply unwilling to meet the standards set forth by CrossFit?  If so, then what does that say about that person’s ethics?  What other corners are they cutting?  I’ll let you draw your own conclusions here as we each get to decide what rules in society to honor, uphold, or those which we abandon and throw to the side.

We don’t compete on price, but we do offer the best value. Look around and try to find a CrossFit gym in the valley that offers all of the things we do.
1) Access to both a North and South location, that you can come and go to at any time.
2) A full schedule of classes to choose from 5am – 7pm.
3) Access to the most highly trained coaching staff (17 coaches, 13 with multiple certifications and 40+ years of experience between us).
4) Access to relevant and specialized programs such as strength and endurance training.
5) The ONLY recognized and certified CrossFit Kids Affiliate in Cache Valley.
6) The ONLY recognized and certified CrossFit Endurance Affiliate in Cache Valley.
7) The most well equipped CrossFit facilities in Cache Valley.
And this is just the tip of the iceberg folks. The balance of this year and 2014 holds some exciting things and additional value will be added to those who are members of the CrossFit IoTA family.

We’re not the Wal-Mart of CrossFit. I get it, there will always be the bargain basement, blue light special, bottom feeder in every industry.  Look around, these businesses exist in any and every industry.  Someone has to be the cheapest contractor, painter, pipe manufacturer, or burger place.  The old adage, “you get what you pay for” is the truth.  If you aspire too, and want mediocrity, then pay a mediocre price and get a mediocre service.  You can find CrossFit or X-Fit or whatever you want to call it for $50 a month if you wish.  That’s perfectly all right and if price is all the matters for you, then go have someone start and stop the clock for you.  But that’s not us. We strive to be the best.  We coach you and we show you how to move.  We are wired to provide the best that we can in every aspect of what we do.  We are who we are and we are the best at what we do.

SO if you want CrossFit Wal-Mart, well … that’s not us.

Still want a little more food for thought….check out this little morsel we dropped back in 2011 HERE

1-1-13 – Want to start CrossFit in 2013? This one’s for you!

save $HAPPY NEW YEARS!!  Hope you all have a fun New Years Eve & Day and are ready to GET BACK TO WORK on Wednesday!! 2013 is going to be another FANTASTIC YEAR and we look forward to kicking it off with our “NEW HOPE” challenge.  Be sure and come to the meeting Thursday night at 7 pm to get all of the details and nutritional help.  Be sure to check out information on the Zone HERE and on the Paleo nutrition plan HERE.

For anyone looking to start CrossFit in the new year, THIS ONE IS FOR YOU! CrossFit is a strength and conditioning program that is class-based and coach-lead!  If you come to our facility, plan on being coached and be open to us helping you.  We’ve assembled one of the best staff of trainers/coaches available.  You will find the classes both challenging and motivating.

CrossFit is universally scalable, meaning we can accommodate all levels of fitness, so don’t worry about where you are at.  We CAN and WILL help you improve. We have grandparents, mothers, fathers, doctors, firefighters, armed service personnel, white and blue collar professionals,  kids and students as members, so we are sure you’ll fit right in.

If you feel overwhelmed with the program drop in and talk to us or you can set up an appointment and we’d be happy to meet with you and discuss any questions you may have.

“But $100 per month ($90 if you’re on auto-pay) is a lot of money! I only pay (let’s say) $45 at my other gym.”  We don’t apologize for our prices.  This is not a gym. This is a training facility where you will receive coaching/training at EVERY class.  If you feel this is too much, then go back to any local gym and ask them what their rates are for personal training (let’s say $5o/per hour), multiply that by 20 sessions a month ($1000), add that to the monthly dues you are already paying, and then compare that number ($1,045.00/mo)​ to our $100.  Oh yeah- we don’t charge a ‘start-up’ fee or lock you into a ridiculous long term contract and we bet the other guys do.  We also don’t play pricing games or use gimmicks to get you in the door.  You may be able to find another “CrossFit” gym that’s cheaper or offers a “better deal” then we do.  But trust me they aren’t us, they aren’t as qualified as we are, they don’t coach like we do and they aren’t committed to you like we are.  We are Cache Valley’s only CrossFit Kids and CrossFit Endurance Team certified affiliates.  We strive for excellence in every way we can.

We understand that not everyone can afford this, but let’s be honest:  people can justify expanded cable, movie nights, eating out, a new iPhone, and a host of other things, but won’t justify something that will literally change their lives.  See what happens when you invest in yourself.  Check out our website, athlete profiles and testimonials!  The first three sessions are always free and all you need to do is come give it a try. Come experience the difference today.

12-28-12 Filthy 50 – STOP beating yourself up!

strength‘Filthy Fifty’

50x box jumps 24″/20″
50x jumping pull-ups
50x kettlebell swings 35#
50x walking lunge steps
50x knees to elbows
50x push press 45#
50x back extensions (or 45/35# Good Morning)
50x wall balls 20#/14#
50x burpees
50x double unders (4:1 Singles)

Compare your previous score HERE.



March 23, 2009 has significance to the Filthy 50.  Why you ask, because it’s the first time i ever wrote down what I did for a workout (and if you’re not tracking your workouts yet, why not start today!)  I had been CrossFitting for 2 months at this point and truly still had no idea how these workouts I was doing where changing me, but I digress that isn’t what cerissa n nickolethis is about.  It is relevant to note that in March of 2009 this workout took me 38:16 and over the past 3+ years I have improved significantly. I share this with you now because what we are trying to accomplish here is self improvement.  I hear alot of people talk about not being as good as someone else.  STOP IT!! It doesn’t matter if I or you pr anyone else is not as good or even if your better than someone else.  What matters is are you better today or are you doing things now that will make you a better tomorroe?  This lesson that is so easily learned individually in the gym when you track your work and should also be applied in many other aspects of our lives, but again i digress. My point is this. STOP comparing yourself to others in a way that’s unhealthy or in a way that makes you feel you’re not good enough.  Look to others for inspiration and understanding of what’s physically possible.  Be inspired to be the best you can be and find joy in the journey.  I can tell you form experience that after nearly 4 years I’ve made significant improvements, met many goals and enjoyed many successes and failers, but it’s been the journey that has been fun!!  The comradery and friendships that have been forged and the experiences that have been shared over that time are what I hold dear.  Thanks to each of you that have made our box one that we all enjoy coming to and working out in together. – Coach Paul