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

WOD – Endurance Thursdays

For those who took a rest day Wednesday (and as you know rest days are why you get better), we will have you do Wednesday’s workout.  For those who did the workout today, we will have you do an endurance workout. Our first bench mark will be Friday!!

For our beginners:
Run: 2 miles
C2: 2k row
Cover distance as quickly possible.

Experienced CrossFitters:
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Update: The pull-up bars are almost in and our boxes are also almost complete.  By Monday of next week everything we’ve been working on will be available for us to learn and work with.  It’s been a great week and I look forward to working with all of you that will be joining us next week!

“There’s no such thing as natural touch. Touch is something you create by hitting millions of golf balls.” – Lee Trevino   


5-26-10 WOD, for time

10,9,8 -> 2,1
of Kettle Bell Swings (m-55#/w-35#)
and Wall Ball Shots (m-20#/w-14#)
w/200m run after each odd round

Rx + Challenge: 70# Kettle Bell Swings and 400m Run after each odd round

My little helper preping the boxes for our gym! Box Jumps anyone?

“Now remember when things look bad and it looks like your not gonna make it, then you gotta get mean.  I mean plumb mad-dog mean.   Cause if you lose your head and give up then you neither live nor win. Thats just the way it is.” – Outlaw Josey Wales

What is fitness?

Our first day was awesome!!  We had lots of new people from Smithfield PD, an OBGYN and a great group of soccer mom’s, not to mention a few great friends who come by and hit our first wod.  We also had our first official gym record set today as well.  Coach Brett did a one rep max overhead squat at 195#, which is 20#’s over his last PR!  Way to go Brett!!  

Coach Brett - 195# overhead squat (PR and Gym Record)


WOD (5-25-10)  

50 – Double Unders (3x singles)
15 – Burpees
40 – Double Unders
12 – Burpees
30 – Double Unders
9 – Burpees
20 – Double Unders
6 – Burpees
10 – Double Unders
3 – Burpees  

(Experienced crossfiters, wear the 10# vest)  

What is Fitness?  That all depends on who you ask…  Ask a triathlete and they’ll tell you fitness is all about VO2 max (ie how efficiently you use oxygen.)  Many well-respected training organizations don’t even attempt a definition of “fitness”.  CrossFit has developed 3 models that are used to guide and evaluate fitness. The 3 models are; 10 general physical skills, the Hopper, and 3 metabolic pathways.  

10 General Physical Skills are; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.  Someone who claims to be fit would need to be competent in each of the areas above.  While we all have weaknesses our goal should be to have some level of competency in each of the areas listed above.  

The Hopper; fill a hopper with several different physical challenges. Examples, run a 10k, max deadlift, carry or drag a heavy weight a long distance, dig a hole, build a sandbag wall, the more varied the task the better.  Pick 3 tasks out randomly.  How does your fitness regime prepare you for those tasks?  Real life isn’t 3 sets of 10 or 30 min ao the treadmill at 5.6 mph and a 4% incline.  

3 Metabolic Pathways– there are 3 metabolic pathways that provide energy for all activity. Finding your one or two rep max in any lift, is the phosphagen pathway.  This pathway only lasts for a few seconds and services very high-powered activities.  The second pathway is the glycolytic pathway.  The activities that fall into this range are those that last from several seconds to a few minutes, examples; running a 400m or performing a set of heavy thrusters.  The third is the oxidative pathway these activities last more than several minutes.  For example running a mile or more, biking, swimming, or rowing longer distances.  Overworking one pathway will lead to a deficiency in another.  Work to increase your capacity over all three pathways.  

A little CrossFit school of thought…  

A common phrase you’ll read or hear talked about in CrossFit circles is “preparing for the unknown and the unknowable”.  Another is “Our specialty is not to specialize, in combat, survival, and life in general punishes the specialist”.   

I believe all these to be true, what we Crossfitters sometimes fail to mention though are the long-term benefits of CrossFit.  When I’m 7o and I trip and fall over one of my grand kids toys in the driveway, I’m going to hop back up just like I was doing a burpee at the gym!  

“The Rookie” WOD

Each night we will post the wod’s (workout’s of the day) for the following day.  Don’t look at the wod and think “I don’t want to do that” or”I’ll never be able to do that”. Come in, be positive, and give it your best effort.  Remember that all workouts are scalable to your ability and I think you’ll surprise yourself.

Remember, “To be truly awesome, you have to go above and beyond the efforts of those around you, look for alternative solutions, and refuse to back down from the truth. But it all starts with showing up.” – Chris Guillebreau

Or if you are type that would rather just not know what we are doing tomorrow, then don’t look, but we are posting the wod every night so that you can know what to expect the next day.  What to wear if you like specific shoes or clothing for certain activities or you will know what to look back at in your log book if we are doing a wod (such as a bench mark) that we have done previously.

So for all of you that will be coming for the first time, here it is, our “Rookie” WOD.

400m run (sub 500m row if you can’t run or the weather is bad)
40 squats
30 sit ups
20 push-ups
10 pull-ups (since our pull up bars won’t be here until Thursday, men will do 45# push press and women will do 15#)

For the experienced CrossFitters, we will have another wod today for you! 

21-15-9 reps for time

Walking Lunge w/plate overhead (m-45#/w-25#)
Push-ups w/your feet elevated on a box
Med Ball Sit Ups (m-20#/w-14#)
w/ 500m row finisher

So to clarify, 21 reps of all three movements, 15 of each, 9 of each, then a 500m row to finish.