8-7-10 WOD

15 Wall Balls
400m Run
25 Double Unders (3:1 Singles)
25 Box Jumps
200m Run
25 Walking Lunges
25 Box Jumps
400m Run
15 Wall Balls

I just wanted to share an inspirational story with all of you.

Lift like a Girl – Reasons Women Need Crossfit

Published June 28, 2010 by: Amy S Sullivan

Savanna Wilson was bored with her traditional gym workouts. “I was always athletic and did every sport you could imagine throughout high school,” she said. “When I graduated I was at local gyms trying things I read about in magazines in addition to running on the elliptical but it was always the same thing everyday.”

Then Wilson found Crossfit! Crossfit is a strength and conditioning program utilizing cardio and weight lifting techniques for time. “I was like, … This is what I’m going to do for the rest of my life.”

And so far she has. Early 2010, Wilson participated in the Ohio Crossfit Sectional, where she came in 7th place out of 55 competing women. She moved on to the Crossfit Central East Regional competition where she placed 18th.

“As a woman, I love the competition,” she said. “I love the rawness of the sport. … I despise machines now.”

So what is the appeal of Crossfit vs. traditional gym workouts?

“The biggest difference between Crossfit and traditional treadmill and weights is, treadmill and weights focus on looking good, while Crossfit focuses on being good,” said Doug Price, owner and trainer at Crossfit Utility (www.CrossfitUtility.com) in Green, Ohio. “Someone once put it to me this way –relating your body to a car. Everyone wants a Lamborghini, and many people achieve the look of that Lamborghini — nice butt, big arms, tan. But when you lift the hood or put the pedal to the floor, what happens? When you ask someone who has the Lamborghini body to run a mile for time, or lift something heavy, how do they fare? Crossfit starts from the inside out, not the outside in. The looks are a byproduct — form follows function.”

And why should women do it?

Crossfit doesn’t take a lot of time.  Joanna Paxos Volas, mother of three, sticks with Crossfit because (among other things) it fits in her schedule “I used to alter all of my children’s schedules in such a way that I would make it to the YMCA 4-5 times a week for at least 2 hours each visit. And the whole two hours I would take a class, do the machines, run the treadmill, do the elliptical trainer, meet with a personal trainer, etc. I have done it all. It was exhausting and cut a lot of time from my schedule and the kid’s schedules. Now, with Crossfit, I am in and out of the gym in one hour or less.”

Most Crossfit workouts (or Workouts Of the Day – WODs) are designed for speed. You perform movements and lifts for a certain number of sets. The quicker you do them, the quicker you are done.

Crossfit strengthens.

Because Crossfit utilizes Olympic-style weight-lifting, with the right form, women can lift heavy weight they never thought they could move.

“Crossfit gives them a chance to break away from the traditional skinny-mini body type that is held in such high regard by most females,” Price said. “”After training in Crossfit for a month, you see for yourself what a colossal waste of time most traditional body part routines are. In Crossfit, it’s much cooler to see a woman deadlift over 200 pounds, or collapse in exhaustion after a tough workout as opposed to doing tricep kickbacks with 5-pound dumbbells.”

However, some women are afraid to lift heavy because they fear getting bulky muscles.

“Unless they’re taking anabolic steroids it just won’t happen,” Price said. “Females don’t produce enough testosterone naturally to get big.”

Price also mentioned there is no such thing as “toning or firming,” contrary to the heavily marketed fitness apparel and equipment.

“There’s two ways to look at the situation,” he said. “You can get learner (lose body fat to show more definition) or you can build somewhat bigger muscles.”

Crossfit empowers.

Price sees women at his gym start Crossfit to simply lose weight. However, after a month or two, things change.

“The focus is no longer on just losing weight,” he said. “They realize being strong as a woman is OK. They don’t need their hubby to lift bags of mulch for them anymore. The focus is healthy — inside out — the looks are a byproduct. I think changing this way of thinking is one of the most valuable aspects for women –empowerment.”

Crossfitter Maria Paxos agrees. As a woman she feels powerful doing the Olympic-style weight-lifting.

Crossfit women also participate in the advanced moves of Crossfit such as pull-ups, ring dips, handstand push-ups and more.

“Crossfit really showcases my strength and I feel so strong,” she said. “Seeing the high (weight) numbers on the board, shows everyone else that I’m no one to mess with.”

Female limitations? “I still get nervous when the coaches yell: ‘3-2-1 GO!,'” Volas said. “The whole thing can be very intimidating. But, you have to remember you are doing this for you. All WODs can be scaled to fit your fitness level and you will still reap great rewards.”

Scaling a WOD means adjusting the prescribed weight or move to accommodate your skill level and strength. For instance, instead of a handstand push-up, a female could elevate her feet on a stack of weights or do push-ups on the floor. Pull-ups could be done with band assistance or with rings instead. These tweaks often provide the stepping stone females need to feel not only successful in their workout, but also grow their strength to eventually perform the prescribed weight or move.

In addition, men often out-number women in the Crossfit gym.

“Most women I talk to are afraid or hesitant to work out with men,” Price said.”But, after one or two classes, it’s no longer an issue.”

At Crossfit Utility, the women are trained and encouraged the same as any man.

“We have mothers, nurses, a teacher, a hair dresser, a lead singer in a band, a lawyer — all walks of life,” Price said. “They are all top-notch. They are the most coachable, hard-working, and strong bunch of women I know, I can’t say enough about them.”

So how can you get started?

Many women agree – Crossfit provides them the best workout of their life.

“Just dive in,” Crossfitter Cheryl Sigler said. “Put your fear aside and try it.”

Price encourages interested women to call the owner or trainer at a Crossfit affiliate and ask if they can call a couple of their female clients.

“I wish more women would do this,” he said. “This way, they could hear the good and the bad from a peer – not a gym owner trying to sell the gym. Or they could just show up and get started. All that’s required is effort.”

“During these workouts, you either find out really quick how weak or how strong you are,” Paxos said. “The important thing is to dig deep within yourself and never give up.”


8-5-10 WOD

12 min AMRAP

5 – Over Head Squat (weight will be scaled to your ability)
10 – Box Jump
200m Run

Coach Brett sets a new 1 Rep Max Overhead Squat PR @ 205#!

“Make your life a masterpiece; imagine no limitations on what you can be, have or do.”
– Brian Tracy

8-4-10 WOD – “Fitness is Failure”

50 Double Unders (3:1 Singles)
25 Wall Balls

Fitness is… Failure.

Get comfortable with it. If you’re not failing, you’re not getting better. And if you’re not getting better, you’re getting worse. This idea represents two important things to me.

First, intensity is everything.  A properly balanced program will vary its workouts in terms of style, movement pattern, and volume, but not in intensity. Whether the focus is strength, endurance, or metabolic conditioning; whether you’re working deadlifts, overhead presses, or sprints; whether its Angie or Fran; the intensity has to be maximum. This is not to say that every workout must put you on the floor. Intensity isn’t necessarily about exhaustion. It’s about focus, will, and the commitment to a full effort, regardless of the challenge. For example, my grandmother is training to lose weight through a combination of cardiovascular training, group strength classes, and Pilates. Needless to say, her ideal post-workout position is not sprawled on the floor next to a trash can. Her approach to fitness should, however, mirror that level of physical intensity in her concentration and dedication to completing her routine with maximum effort. This attitude will force her to test her limits on hikes, with weights, and on the Pilates mat, ultimately pushing her to the point of failure in many respects. This is a good thing.

The same can be said for Crossfitters, just in a more obvious way. WODs are designed to test limits in a wide range of physical and mental capacities. So test them! The people who get the most out of workouts are not the ones who complete them easily, or those who zone out halfway through in an effort to “just get through it.” If you ever find this to be the case during a workout, you’re missing the point. One inarguable beauty of this program is that, regardless of ability, every WOD can be met with the same level of effort and focus, and thus can impart the same physical and mental effects. The biggest beneficiaries are the people who fail over and over and over during the course of a WOD, and then get up to fail some more.

The second concept failure brings to mind is fear. People are so afraid to fail. From a young age, it is something we have been taught to avoid at all costs. This fact, combined with the knowledge that failure is actually essential to our ultimate success, makes this fear one of the toughest paradoxes for our psyche to overcome. I, for one, know this emotion too well. Before football games I would get this deep, paralyzing self-doubt regarding my own ability. Every week, I was certain the defensive back opposite me was stronger than I was, faster than I was, and, in general, better than I was. This usually didn’t subside until the first major collision of the game, when the intensity level became so high that I no longer had time to doubt myself, only to act.

Interestingly, I see the same thing happen all the time in gyms and Crossfit boxes. As Sarah wrote the chipper on the board at the Butcher’s Lab this past weekend, different people softly objected to elements they were weak on, or complained that they would have to scale. In Halmstad for the Scandinavian Challenge, I heard stories of people dropping their names from the competition when the WODs got posted, mostly because they were inconsistent with their personal strengths. Every time someone is embarrassed to bench press or back squat next to a guy that can double his total, it’s the embarrassment over his relative failure that holds him back.

How to conquer this fear? Rather than focusing on the competition between individuals, focus on the competition with the workout. Again, this should be the competitive standard for all workouts anyway. Then, when you really need it, when you’re just about to quit, when you’ve been pressed to the brink of failure, that’s when you start looking for extra motivation. That’s when you use the intensity of those around you to will yourself to the next rep. That’s when the community leans on itself, pushes its collective limits, and builds itself stronger than before.
The bottom line is that fitness requires failure. Your body adapts to challenges it cannot meet in order to better prepare itself for the future. This process involves levels of fear and intensity that are typically uncomfortable, but absolutely necessary. If you’re not outside your comfort zone, you will not improve. And if you’re not trying to improve, what exactly are you doing?

– by CrossFit Games Competitor Blair Morrison

8-3-10 WOD

8 Front Squats (weight will be scaled to your ability)
8 Pull Ups
8 Kettle Bell Swings
8 Burpees

“The difficulty of the CrossFit Workout naturally instills not only physical fitness but also mental fitness.  Regardless of the time taken to complete the workout, or the amount of weight used, simply facing the daunting workout of the day (WOD) put the other obstacles in life into proper perspective: they are all a lot easier.” – Greg Amundson

8-2-10 Setting Goals

Fist and foremost HAPPY BIRTHDAY (on Aug 2nd) to our own Jen Pitcher.  Isn’t being 21 GREAT 😉 !!

21 Push Ups
21 Sit Ups
21 Box Jumps
200m run

These are some of the guys from the Logan High Soccer team before the WOD!

10 Burpees
Run to the top of the hill
20 Walking Lunges
Run to the bottom of the hill

Here are a few of them post WOD - What a difference 8 minuets can make!

With August come something new and permanent at CrossFit IoTA….another white board!!  It’s not the whiteboard that’s important, it’s what’s going on the white board!  This new board will contain your/our names, goal(s), the date they are achieved and a third column that we will fill each month with the goals and PR’s (Personal Records) that are achieved by the members of CrossFit IoTA during that month.

SETTING A GOAL – A goal is a specifically desired end state, expressed in a positive tense, which provides motivation and direction on the path to achievement. Why are we putting them on a white board?  When you write your gaol on the board it strengthens the relationship between yourself, the coaches and fellow athletes and provides a bond of trust and accountability.  You are putting more of your trust in our community of members and coaches to help you remain accountable to your goal.  
The goal must be concise and specific. “I want to complete 21 consecutive kipping pull-up” (This is one of our newest members Stacey Baker goal).  Having a clearly defined goal such as this, will allow both the athlete and coach to know what we are working towards together.  This also allows both the athlete and coach to evaluate training practices, progress and achievement. 
The goal must be expressed in a positive tense. The conscious and subconscious brain will either promote or inhibit athletic performance. In other words, reality lives in conversation. If I tell myself “I’ll never be able to do double unders” well then there’s a good chance you won’t. But if you tell yourself “I’m going to get one double under, and keep practicing until I do, then before you know it, not only will you have one, but then two and three!  Use positive affirmation towards the end of achieving your goals.  Don’t tell yourself “I can’t” or “I won’t ever be ale to do that”, tell yourself, “I’ll try” or “I’ll keep practicing until i get better and can do that”.  This positive self talk will creat an indomitable spirit as you realize what your mind can believe and your body achieve.
A goal must be realistic and achievable in a realistic time frame. A goal must provide a certain amount of challenge and motivation, but avoid making it so difficult or so far away that you don’t reap the benefits of achievement.  Use self assessment as a tool.  If you’re goal is to run a mile in under 6 minuets, the first thing to ask your self is what is your current mike time?  If you can’t answer that, then let’s get that established so we can look at a proper timeline for achievement.  Many contend that the grey matter between your ears is the most important “muscle” in your body. A properly prepped mind can lead to victory, while a mind filled with negativity can destroy an athlete with self-doubt.

Start thinking about what your goals are.  They can be anything from committing to coming to the box a certain number of days a week during a month, to performing a lift properly at a certain weight, loosing weight, running faster, completing a race, the list could go on and on.  Talk with the coaches if you need ideas, or lets us know what your goals are so we can get them written on the whiteboard.

And now a few words from Coach Tami 🙂 I freakin’ love CrossFit and everything it stands for.  I can’t wait to help our clients set goals as well as some for myself.  I have to say I worked on positive self talk with my wall balls, sounds ridiculous, but it has worked.  I don’t think I am the fastest by any means, but I don’t loath them as much and I know I can do them.  It works to make positive statements out loud and to yourself.  I know I am my own worst enemy most of the time.  I have loved watching everyone’s confidence just sky-rocket from when they first joined.  I can really see their changes and it is awesome!  CrossFit mental toughness translates to real world problems. 

7-30-10 RECAP & the 7-31-10 Saturday WOD “The HAT”

Today was a proud day for all of us.  The energy of the 6am class was electric and it carried throughout the day.  Here are a few great things that I saw. 

1st – COMMUNITY – A member that has been with us for less than 3 weeks, took someone who was at CFI for her second time under her wing during the warm-up and helped her though the movements.  Thank you Brandi.  I’ve seen this from a lot of our members.  We all go through the same thing everyday with the workouts and having someone there to help and just be your friend is what we are all about as a community. 

2nd – TEAM WORK – As the 6am class was finishing the WOD all eyes turned to one of our members who was doing pull-ups for the first time in a WOD.  There where encouraging words and a shouts of support as Tod Martin pounded through is last few pull-ups.  A cheer and high fives were given as he finished off his last few reps.  Team work and comradery was what I observed, no one left behind, all cheering for each other to do their best and finish the way they started. Well done Tod, Mike N, Lane and Tyler H who all did pull-ups in a WOD for the first time today!! 

3rd – CROSSFIT WORKS – Today’s workout gave us all empirical data that CrossFit works!  You can get fit doing constantly varied, functional movement done at a high intensity.  Quite simply short, intense workouts done with proper form and function can give results.  If you don’t believe it, look at what we did today.  Everyone PR’d (read Personal Record, ie bested) their rookie time.  After two months everyone got faster, stronger, better and some of you even have pull-ups!  Our most improved athlete, Jen Pitcher.  The first time Jen did the “Rookie” WOD she completed it in 14:21.  Today she completed it in 5:40 and did a second round in 12:48.  That’s two time through the same movements in less time than it took her to do one round less than 2 months ago.  How cool is that!!  

4th – CONSISTENCY & COMMITMENT – I could go on and on about each of you and how proud I am of all the PR’s we saw today and all the firsts that you each experienced.  At the end of the day you all control your own destiny and your commitment to bettering your life through a fitness program that works is inspiring.  One day at a time you are getting better, and consistency and commitment are all it takes.  Thank you for allowing us (Paul, Brett and Tami) the opportunity to watch you each learn and grow.  It is a pleasure to be on this journey with each of you! – The CrossFit IoTA Coaches 


7-31-10 “The HAT” 

That’s all I’m giving you 😉 You need to come and see what you pull from the HAT! – UPDATE: We had a great time thismorning.  Lisa got to draw the number of rounds and everyone else got to draw out a movement.  YOu can see what came out of “the hat” below! 


Stacey, Tod and Mike at the box jumps (Michelle and Lisa where there too, they where just hiding 😉

7-29-10 WOD

7 – Deadlift (135#/95#)
14 – Knees to Elbows / Toes to Bar
200m Run

 Video Games Invading our Youth

A new study has found that both viewing television and playing video games are linked with increased attention problems in youths. The research found that children who exceeded the two hours per day of screen time were 1.5 to 2 times more likely to be above average in attention problems.

Among elementary and middle-school populations, girls play for an average of about 5.5 hours/week and boys average 13 hours/week. Playing games is not limited to adolescent boys. Recently, the Wall Street Journal reported that several companies are now designing video game consoles for preschoolers. Preschoolers aged two to five play an average of 28 minutes/day. The amount of time spent playing video games is increasing, but not at the expense of television viewing which has remained stable at about 24 hours/week.

“If we train the brain to require constant stimulation and constant flickering lights, changes in sound and camera angle, or immediate feedback, such as video games can provide, then when the child lands in the classroom where the teacher doesn’t have a million-dollar-per-episode budget, it may be hard to get children to sustain their attention.”  Douglas Gentile of ISU

Simply put, the amount of time spent playing video games has a negative correlation with academic performance.

Tips on managing your child’s media consumption
Because of the popularity of video games, completely eliminating them from your child’s life might be difficult. But you can decrease the negative impact that they have on your child. Here are a few tips:

  • Know the rating of the video games your child plays.
  • Do not install video game equipment in your child’s bedroom.
  • Set limits on how often and how long your child is allowed to play video games.
  • Monitor all of your child’s media consumption — video games, television, movies and Internet.
  • Supervise your child’s Internet use — there are now many “video games” available for playing online.
  • Take the time to discuss with your children the games they are playing or other media they are watching. Ask your children how they feel about what they observe in these video games, television programs or movies. This is an opportunity to share your feelings and grow closer with your child.
  • Share with other parents information about certain games or ideas for helping each other in parenting.

Further reading..