6-8-10 WOD

20 min AMRAP
(As Many Rounds As Possible)

5 – Pull Ups
10 – Kettle Bell Swings (55#/35#)
15 – Sit Ups

At some point in time durring the WOD you will need to complete a 500m row or 25 Burpees, your choice.  It doesn’t matter when you do this, it just has to be done within the 20 min time limit or your score will be zero.


6-7-10 WOD

15 – Thruster (95#/65#)
15 – Sumo Deadlift High Pull (70#/55#)
400m run

Challenge – 95# S.D.H.P.

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

I found this while reading CrossFit Ramstien’s blog and couldn’t agree more.  It really hit me and is EXACTLY the way I feel about CrossFit IoTA, and the wonderful people who come through our door.  “Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling. Melodramatic you may say? Nah…simply passionate.”

The Logan High Soccer Team joined us today for their inaugural WOD!  They have implemented CrossFit as their strength and conditioning program (both on and off season).

Logan High Soccer Team

LHS Soccer WOD

400m run
20 Burpees
20 Squats
20 Pull Ups
15 Sumo Deadlift High Pull
400m Run
15 Sumo Deadlift High Pull
20 Pull Ups
20 Squats
20 Burpees
400m run

It was enjoyable for us to see the fire of completion between these young men and camaraderie that exists with a team as they together unite to increase their level of fitness. Here is a link to a great video that appeared on the main site a few days ago about “Camaraderie” with Steve Liberati and Zach Even-Esh by CrossFit Again Faster – video [wmv] [mov]

WOD 6-5-10

15 min AMRAP (As Many Rounds As Possible)

200m run
3 Burpees
6 KB swings
9 Box Jumps

The Relationship Between Diet and Exercise – This is a quick and simple aproach explaining the effects that nutrition and exercise have on each other.

I. Diet modulates weight.
II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose weight (and improve health).
2. Exercise intensity will improve how fast your body composition changes.

Read more here.

I was also reading thru a bunch of CrossFit blogs on-line (imagine that) and found this amazing testimonial.  I couldn’t agree more that if you are willing to come put the work in you can do amazing things, no matter what level your fitness is at.  Be the BEST YOU!!

“There are no great men, only great challenges that ordinary men are forced by circumstances to meet.” -William F. Halsey

Endurance Thursday

Your choice, row or run –

Run: 4 x 800m holding fastest possible pace without slowing more than 5 sec per fastest 800 or you foul.  90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more than 5 sec per fastest 1000m or you foul. 90 second recoveries

FOUL Penalty: 15 Burpees for each foul

WOD – 6-2-10

for time

15 – Knees to Elbow
30 – Walking Lunge
12 – Knees to Elbow
24 – Walking Lunge
9 – Knees to Elbow
18 – Walking Lunge
6 – Knees to Elbow
12 – Walking Lunge
3 – Knees to Elbow
6 – Walking Lunge

“Pain is just weakness leaving your body.”
– Unknown

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!!


12min AMRAP (As Many Rounds As Possible)
7 – Box Jumps
7 – Kettle Bell Swings
7 – Burpees

Here is a picture from todays workout, NANCY! (The score card is also posted below.) Everyone of you who came in today did a great job!! Rome wasn’t built in a day and the same goes for our squat.  The air squat has been the skill that we have focused on this week and we will continue with it next week.  It is important to continue to build a solid foundation and the squat is extremely fundamental to what we do.  We need to seek virtuosity where fundamentals are concerned or in other words “do the common, uncommonly well.”   

A few of the members from the 6am class!

Don’t ever feel like “I will never get this” or “I won’t be able to do this”.  Believe me you will!  We all start out in different places, and by being dedicated you will get better!  Here is a prime example of a CrossFitter from CrossFit Santa Clara with a “can do attitude!” That’s 65 pounds overhead! INSPIRING to say the least.   

Now that's a MEAN overhead squat!!

“Midline Stabilization is crucial for all good athletic movement. In a nut shell it is “core strength” which by Crossfit definition is your bodies ability to maintain the neutral/ natural S curvature of your spine. It is the ability to maintain this fusion between your spine and pelvis throughout the duration of a movement. This was key today!!!” – courtesy of CrossFit Santa Clara