200m Run
18 Sit Ups
15 Box Jumps (24″/20″)
12 Push Ups (Games Standard – hand release at the bottom with chest on the ground)

“Don’t blame others for inconsistency, lack of motivation, lack of discipline, and unsuccessful trials. Sometimes you have to take a hard long look at the mirror and ask,”Do I Want To Be Better?” The day you answer YES is the day you can throw that mirror away and completely change your life!” – I AM CrossFit


Athlete Profile – Casey Everston

Tell us about yourself…. I grew up in rural Missouri. The kind of town where you are in every class with the same 20-30 kids until you get to high school. Great way to grow up and looking back, it really made me who I am today. I moved to Utah when I was 20 and met Tiff shortly after. She had also just moved there. She fell in love with me immediately and I was quick to follow. We have 3 children and a hamster and love living in Cache Valley.

What is your day job? I work for Lin Mfg (aka the sock factory in North Logan). I created a product called The Spirit Sleeve. Schools buy their school colors in bulk and re-sell them as a fundraiser. I get to travel to various conventions promoting and selling the product. I love being able to do tons of different things during the day and always having a trip to look forward to.

How were you introduced to CrossFit? I was introduced by my brother at CrossFit Cache Valley. I was hooked immediately.

What is your favorite WOD or Lift? I love push presses for some reason. I also look forward to sit ups, double unders and push ups.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Pullups. I could do regular old school pull-ups before, but kipping pull-ups I love, and now I am on the verge of mastering the butterfly. I used them in Fran a few weeks back and loved it. Still have some work to do, but they are getting better.

How has CrossFit changed your life? I had no idea how much I would like the group environment and the friendly competition. example Doug is my good friend, and even though he wipes the floor with me everyday, I am happy that he did so well. I am truly happy and amazed at the abilities people have and what they can accomplish. It motivates you to eat much better food and less of it. It encourages you to be outgoing and friendly to new members. We all had a first day at crossfit and knowing that someone acknowledged that and made you feel welcome makes you want to come back and stick to it.

One word to describe me would be.. My wife Tiff said..”Driven”

I have always wanted… Be in a serious band, travel to Europe with Tiff, not get seasick, be lean and ripped.

Outside of the gym, I like to… Watch movies, play guitar, I love fishing but I haven’t gone too much recently.

Three things you would always find in my fridge… Frozen strawberries for my shakes, cottage cheese, frozen chicken

Something nobody knows about me or would be surprised to know about me… I performed in Musicals and was in Concert Choir all through high school. YEAH THAT’S RIGHT! — Also a Tornado hit our house what I was 12! It was insane. We bulldozed it down and built another one on the same spot.

Favorite physical activity outside of CFI… I’ll hop on a friends road bike when it’s nice out. I actually love mowing the lawn too. I’m not comparing mowing the lawn to crossfit, but in the summer it is my go-to Saturday activity after the Saturday morning workout.

Favorite place to eat in Cache Valley… Kamin Thai.. I now search for Thai food when I travel, and this little place right here in Logan is the best I have been to. It is very good.

Song(s) that gets me pumped up for a workout… Anything heavy, loud, tons of crunching guitar and a little screaming.

The last thing I ate was… chocolate-strawberry protein shake. My morning staple.

My proudest accomplishment is… Having my wife and kids happy to see me when I come home, running a marathon, creating a product and having people WANT to pay money for it.

My six month goal is… To be in the 170’s, doing my workouts unbroken and posting great times on every workout, still being injury free.

If I could have ANYBODY (living or dead) over for dinner, it would be… My dad.. He died 3 summers ago and I miss him every day. We ran a helicopter tour business in Branson Mo. It was what he always wanted to do and it was the happiest I ever saw him. He died a very happy man and I am thankful for that.

My favorite workout attire is… shorts, chuck taylors, my socks may or may not match and within 30 seconds, the t-shirt is coming off.

My favorite workout partner(s)… I love having Tiffany there everyday. I also love the afternoon crew. Daryl, Habb, Brock, Phillip, Rick, Mitch, Steve, Kyle, Jeremiah and everyone that comes when I do. The more people you know during the workout, the more rewarding it is when you all finish and can high-five. Paul’s energy is contagious and you can tell he wants to be there.

If you created a WOD and named it after yourself what would the workout be? I’m gonna let Paul and Brett do the order and qty.. But I love the workouts with A LOT of different movements. Mine would include – Situps, Push Press, Snatches, Pull-ups, Box Jumps, Bench Press, 200m run and throw in some double unders to give me a shot against Doug.

Casey is a great guy to be arround.  His enthusiasm is contagious and his team spirit is exhilarating.  It’s been enjoyable to watch Casey embrace our community and rally around everyone that is there when he is. Thanks for bringing so much enthusiasm, team spirit and friendship to our box. – Paul

4-8-11 Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals for total final score.

CFI Tabata Something Else April 8, 2011

Compare your previous score here.


50 Double Unders (4:1 Singles)
Push Press (95/65)
Box Jumps (24″/20″)
50 Double Unders (4:1 Singles)
(This WOD starts and ends with 50 Double Unders with the Push Press/Box Jump couplet in the middle

No matter how hard your day is…or was, just remember your better for doing hard things.  If life or our WOD’s where always easy, do you think we’d grow or change.  Embrace difficult things, learn, grow and let them make you better. Consistency and hard work bring about positive change! – Paul


7 – Overhead Squats (75#/45#)
10 – Burpees
7 – Toe to Bar

“Most great men and women are not perfectly rounded in their personalities, but are instead people whose one driving enthusiasm is so great it makes their faults seem insignificant.” — Charles A. Cerami