200m run
15 push ups
10 Toe to Bar

VIDEO of the Day: “All Over The Map: Tovar and Kniep” by Again Faster Equipment – video [wmv] [mov]

“You have to have a dream so you can get up in the morning.” — Billy Wilder


7-20-11 MAN vs MUD

For those of you who have already paid for “Man vs Mud”, I have put through your registration and we are confirmed to run in the 9 am heat!  For those of you who have signed up, but not yet paid, please go to www.manvsmud.com and select the registration option in the upper right hand corner.  Here is a little information that they may request:

Team Name: CFI – WOD Squad
Team Password: happy123
Heat Time: 9am (if you would like to run at a different time you are sure welcome to do so.)
10% off registration coupon code: crossfitiota

If you register before 11:59 pm tomorrow the price will be $35.00 less 10% – After tomorrow it goes up to $40, so if you’re coming…. get registered ASAP. It’s going to be a great time and we look forward to seeing you all there!!

12 min AMRAP
4 Sumo Deadlift High Pull (53#/70#)
8 Burpees
12 Walking Lunge

Preform your SDHP with a barbell (the goal is to have this movement be heavy as it is low reps) and do your burpees with a lateral jump over the bar

ENDURANCE WOD This is for all those CrossFitters out there who are prepping for the TOU/2 and TOU Marathon
200m sprint
30 sec rest
200m sprint
30 sec rest
400m sprint
60 sec rest

“The passive American consumer, sitting down to a meal of pre-prepared food, confronts inert, anonymous substances that have been processed, dyed, breaded, sauced, gravied, ground, pulped, strained, blended, prettified, and sanitized beyond resemblance to any part of any creature that ever lived…. The products of nature and agriculture have been made, to all appearances, the products of industry. Both eater and eaten are thus in exile from biological reality.”
— Wendell Berry”


30 sit-ups
400m run
10 Kettle Bell Snatch – each arm (44#/26#)

4 Rounds & KB Sit Ups (35#/18#)

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer

ARTICLE OF THE DAY: All about the Peak?

Most athletes train to be their best for a certain event—but does “peaking” work? Brian MacKenzie and Anthony Roberts don’t think so…

One of my most vivid high-school memories was swimming at Belmont Plaza each year for CIF, although only one of my top performances came at this meet. Most of the people I swam with (20-plus kids went to CIF each year from my school alone) rarely set a personal record (PR) or even posted a season-best (SB) performance. And those who did turn in their best performances of the year often weren’t strong swimmers in general. This year, two kids from Wilson High School set personal bests and school records—but didn’t win a single race. Most of us, kids to coaches, look at this race as the premier competition of the season, yet our times didn’t reflect this. Although plenty of folks I swam with and plenty of kids from other teams would hit PRs at the final meets of the season, it was so few and far between that some questions on peaking need to be asked. Continue to read the complete article here.

The article really boils down to this question… Would you rather be great once or good every single time you compete? More often than not, we find this to be the case, where athletes who stay consistent are standing at the top of the podium. Intuitively, good coaches know that consistency is the key. Why bother peaking, even if you can, when it only brings you a couple of victories and consistency will bring you two or three times as many? Even if it worked (which it doesn’t), wouldn’t you prefer running your third-best time and winning seven of 10 races?


Wall Ball (20#-10’/14#-9′)
Box Jump (24″/20″)
Kettle Bell Swing (53#/35#)

Video of the Day: “Our Sport” from the South Central Regional – video [wmv] [mov]

Article of the Day: New Race, Strong Field (An update on Smithfields 1st half Marathon – and did I mention that we had two top three overall finishers in Stephanie Hall and Kyle Peterson!  Way to represent you two.)

MAN vs MUD – If you loved the Dirty Dash then you will LOVE Man vs Mud.  This race is coming to Cache Valley (it will be held at the Heritage Center) on Saturday – September 3rd.  As one of the race sponsors we have been given a 10% off discout code for our team!! We will have a sign-up sheet Monday at the box, so if you would like to do this with our team, bring $31.50 no later than Wednesday at 1pm so we can get our team signed up for a MUDDY good time! (Still not sure…. Coach Stacey Baker has put together a video of our team having fun at the DIRTY DASH!)

Not afraid of gettin’ dirty are ya’? We didn’t think so. That’s why we’ve designed the coolest mud run course in Cache Valley you’ll ever run. Man vs Mud is filled with awesome obstacles that will have you crawlin’, jumpin’, divin’ and slidin’ all over the place! This fun filled 5k is not only good for your body, but also good for your inner child as you take on the mud in this unique fun-filled race.

“You are never too old to set another goal or to dream a new dream.” — C.S. Lewis

Athlete Profile – Mike Balls

Tell us about yourself…. I was born and grew up in Hyde Park which is also where I currently reside. I grew up in a large family, 7 other brothers and sisters, (that should explain my odd behaviors.) I graduated from Sky View in 1991 and then left for a LDS mission in the Dominican Republic. I went to USU and graduated in 2001. I worked in construction all during college and after struggling to find good employment decided to do what I enjoy. I married my wife Natalie in 1995 and we have 3 kids, 2 boys and MY little girl.

What is your day job? I am a contractor. I started Homestead Construction in 2002 and it has been a great venture for me and my family.

How were you introduced to CrossFit? Paul introduced me to CrossFit, I figured I would try it for a month and entertain him. HA! That was the start of the CrossFit addiction.

What is your favorite WOD or Lift? I really enjoy Tabata WOD’s. Wallballs and thrusters are some of my favorite lifts.

What is your favorite skill/movement that you have learned at CrossFit IoTA?I would have to say that my favorite skill that I have learned are pull ups. I had resigned to the fact I would never be able to do them. Paul showed me otherwise.

How has CrossFit changed your life? CrossFit has changed my life by sparking a competitive nature that I didn’t think I had. It has also helped me maintain a healthy lifestyle that I didn’t have before.

What keeps you motivated and coming back for more?The people at CrossFit are what make me come back for more. As well as never wanting to be 275 lbs again.

What’s something you know now that you wish someone would have said to you when you started CrossFit?Not to get frustrated when you can’t do a move or when you have a set back (injury). It all comes back with time and effort.

This picture was taken durring Mike's first time doing ANGIE!

One word to describe me would be… Determined

I have always wanted… I have always wanted to shoot an elk with a bow. 9/16/2010 I DID IT!!!!

Outside of the gym, I like to… I love to hunt, camp, hike, and spend time with my family.

Three things you would always find in my fridge… Milk, carrots, salsa

Something nobody knows about me or would be surprised to know about me… I have a ag business and animal science degree, and started a Masters Degree.

Favorite physical activity outside of CFI… Swimming with Jerry and the boys.

Favorite place to eat in Cache Valley… Burgers Express

Song(s) that gets me pumped up for a workout… Anything Fast and 80’s butt rock

The last thing I ate was… watermelon

My proudest accomplishment is… my kids

My six month goal is… double unders

My favorite workout attire is… shorts and a CrossFit T

My favorite workout partner(s)… To many to mention. All those who push me hard

If you created a WOD and named it after yourself what would the workout be?
400m run
40 wall balls
30 push ups
20 thrusters
10 wall burpees
800m run
10 wall balls
20 thrusters
30 push ups
40 Wall Balls
400m run

“Mike is just one hard-working guy.  I’ve known Mike since we moved to Hyde Park and he is truly one of my good friends.  If I called and needed anything, he’d be right there without hesitation.  One of my favorite memories at the box of Mike was his first time Rx’ing “Angie”.  In the set of 100 pull-ups Mike just shredded his hands getting those pull-ups but he never gave up and powered through them.  I remember his great sense of accomplishment that he felt that day and he hasn’t looked back since.  Mike’s been with us since day one and it’s be great to have him be a part of our community and as a friend.” – Paul

7-16-11 – Another fun weekend…

First and foremost…HAPPY BIRTHDAY MIKE BALLS!!

Our first update come to us from “Not Yo Mama’s” Half Marathon and 5k.  Find complete results here.  By all accounts, everyone had a great time!

From left to right: Neum Schmickwrath, Tandy Olsen, Dan Tueller, Stephanie Hall and Kyle Peterson.

Our next update is from the group who ran the Hyde Park “This is the Race” Family fun run. From all reports a good time was had by all and it was good to see a great group out.

Our final update from the weekend comes to us all the way from the Oregon coast, “The Seaside Beach Run”.  “Justin finished his first 5k in the sand, wind and rain! He claimed the last half mile was quick sand ;)” – Jamie Anderson

“Only some people get what they want. Those are the people who show up to get it.” — Dianne Houston

7-16-11 CFI will be OPEN

Thanks to Coach Stacey for graciously hosting a WOD tomorrow morning at 7:30 am for those who aren’t in the mood for a run 🙂
200m run
30 walking lunge
20 sumo deadlift highpull
10 toe to bar
400m run
10 toe to bar
20 sumo deadlift highpull
30 walking lunge
200m run

If you wanna mak it a little more spicey, make the 200m run 400m, the 400m an 800m and do your walking lunge with a plate.

If you want to come run with the TEAM (and we hope to see you all there with your families), then we’ll be meeting for the Annual Hyde Park Family fun run (5k & 1M) “This is the Race” tomorrow morning @ 6am (Team Photo @ 6:40 am – Find Coach Doug). This will be another one of our T.E.A.M. runs and we would love to see as many of you and your family’s out for this as can make it.  Same day race registration starts at 6am and “This is the Race” starts at 7am.  You can find the race registration for here and it is only $4 or $20 for the whole family.  You can also find more information about the activities that Hyde Park City has planned for that day here. We had a GREAT group out for last years race (you can see them here) and look forward to another big group again in 2011 in our team shirts!

Good Luck as well to our T.E.A.M. members who will be running the 1st Annual Smithfield Half Marathon (Stephanie Hall, Tandy Olsen, Neum Schmickwrath, and Kyle Peterson) and 5K (Dan Tueller).  We look forward to a full report of your conquests.

“A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.”Steve Prefontaine