2-21-11 Happiness is…

40 Sit Ups
30 Walking Lunge
20-Push Ups

Post WOD melt down!!

“Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing.” — George Sheehan

All of us CrossFit for various reasons.  No matter what those reasons are I believe we all can appreciate great athletic performance.  Most of you are aware that CrossFit is quickly becoming its own sport, and while this may not change wat you or i do on a day to day basis, I find it enjoyable to follow that CrossFit Games season.  Here is a video for your viewing pleasure that may introduce or help you remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]
Bear River CrossFit in Preston will be holding a Cache Valley Throwdown (ie an individual CrossFit competition) on March 26th and has invited us along with other area CrossFit gyms up to their box for this event.  If you are interested in participating you can sign up here.


Athlete Profile – Lauren Hansen

What is your day job? I am a registered Radiologic Technologist (a.k.a. Rad Tech) for the Logan Instacare, Budge Clinic, and Cache Valley Specialty Hospital.

How were you introduced to CrossFit? My husband and I heard about CrossFit through a friend (Nick Hidalgo) who was SO excited about it.

What is your favorite WOD or Lift? My favorite WOD’s are the ones that include lots of sit-ups!!

What is your favorite skill/movement that you have learned at CrossFit IoTA? Although I am still aspiring…I can’t wait until the day I can do a full kipping pull-up and knees to elbows! How about toe to bar!

How has CrossFit changed your life? I have tried so many different ways to stay in shape. I am really committed for a while and then it slowly seems to dim out of my life because I plain just don’t enjoy it! Though CrossFit kicks my butt every time, I love it! I love that I have accomplished something so hard and I (for the most part) enjoyed it. The other day I discovered a new talent that CrossFit has given me. I can now hover the toilet in public bathrooms. Thank you squats. Haha!

Three things you would always find in my fridge… Greek Yogurt, Turkey Breast lunch meat, and Salad (great staples)

Favorite physical activity outside of CFI… My husband and I love to back-pack and hike. I wish I loved running though.

The last thing I ate was… Oatmeal with milk….not cooked! Delicious.

My favorite workout partner(s)… While Paul is our #1 cheerleader, and I couldn’t make it through a workout without him, my favorite workout partner is my husband Blake. The hardest part for me is getting there. That’s when I need my partner the most. Blake has been awesome about being strong for me when everything inside of me didn’t want to go.

“It’s been great to watch Lauren make such amazing progress over the past few months. Even when life has gotten tough, she steps up and makes the best of the situation. Her friendly attitude is something that we all enjoy. As you can see from her “hovering” comment she is hilarious as well.” – Coach Paul

2-19-11 Mystery WOD – “Choir Boy”

As usual Saturday will be a mystery WOD.  Tomorrow’s comes to us courtesy of Coach Brett and thanks to Jerry Hall (and my past) this WOD will be called the “Choir Boy”!

“Choir Boy”
20 min AMRAP
3 Wall Walks
6 Chest to Bar Pull-ups
9 Power Snatch (75#/45#)
12 Burpees
15 Box Jumps

ENDURANCE WOD (programing focus 5k/10k)
This WOD should be done on your Crossfit Rest Day
24 min Tempo Run
12 min at 85% perceived exertion
12 min at 95% perceived exertion

Article of the Day: “DOMS!” (delayed onset muscle soreness) by CrossFit South Bay (CA).

2-18-11 GRACE

HAPPY BIRTHDAY to Steph Wilmore and Daeci Burr! Hope you both have a GREAT day.

30 Clean and Jerks (135#/95#)

compare to your previous time here

CrossFit IoTA - Grace Scorecard 2-18-11

“You either train unscared or scared. All those who don’t take themselves out of their comfort zones are scared.” – Brian McKenzie, Founder of CrossFit Endurance

2-17-11 – Energy Drinks get a BIG thumbs down

1000m row
Burpees and Box Jumps

  • Eating Disorder Group Upset About Skinny Diet Pepsi Can – NYT (Suggestion: Eat food and don’t drink soda)
  • Pediatrics Reports Detail Risks of Energy Drinks – Yahoo (“Energy drinks are under-studied, overused and can be dangerous for children and teens, warns a report by doctors who say kids shouldn’t use the popular products.” Need I say more?)
  • 2-16-10 “ANGIE”

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    compare your previous time here.

    CrossFit IoTA - Angie Scorecard 2-16-11

    ENDURANCE WOD (programing focus 5k/10k)
    This WOD should be done a minimum of 3-4 hour after your Crossfit Strength and Conditioning WOD
    Interval/Track – 4 x 800m – 2 minute rest between efforts

    ENDURANCE: With Spring on our door step, the desire to get out and run, bike and do other fun activities that so many of us enjoy is starting to grow… Spring fever any one?  A few (six) of us got bit by the fever last Saturday with a 40 mile bike ride through Richmond, Lewiston, Trenton, Franklin & Cove.  Jerry and John have been riding their bikes into the box, and Daryl even took on Griff today in the 10# vest!

    Just a reminder that if you are planning on training for a specific event (marathon, triathlon and the like) and need some help with programing, be sure and talk to one of the coaches so we can get you performing and training at your best.

    (RUNNING) We are going to start posting weekly running workouts twice a week on the internet and at the box, for you to do on your own or here at the box.  Please talk to Paul about how to program/fit them into your week and training schedule so that you continue to train at the highest and most effective levels.  Once the weather becomes more consistent, we will be holding these running workouts as a class/group/team most likely on Wednesday nights.  Once these group runs start, they will also include some run technique instruction as well.
    (CYCLING) For those who cycle, when the weather gets better, we will be doing Tuesday and Thursday night rides.  Please let us know if you are interested in riding with us so we can keep you in the loop.
    (SWIMMING) Last but not least if you’re interested in swimming and would like to get some swimming in, we meet on Tuesday and Thursday mornings 5am at the Smithfield rec center. Anyone is welcome to come drop in for a swim WOD!  Don’t be nervous… we’re all there to get better and I’ve been amazed at how much my swimming has improved since I started back in November.

    STRENGTH: There have inquired about a more strength biased program and thanks to Coach Brett we’ve got one!  A handful of us have given it a test run over the past 2 weeks and it’s been a great thing.  There are no prerequisites for following his programing and anyone who would like to is welcome to do these WOD’s.  Just talk to any of the coaches and we’ll be happy to help. (Note: These WOD’s will not be posted on the internet, but will be posted at the box.)

    2-15-11 Tips for Staying Motivated

    10 Wall Balls
    50 Double Unders
    12 Wall Balls
    40 Double Unders
    14 Wall Balls
    30 Double Unders
    16 Wall Balls
    20 Double Unders
    18 Wall Balls
    10 Double Unders
    20 Wall Balls

    “Kelly” (5x) 400m run 30-wall balls 30-box jumps dropped in for a visit today at 3:00pm.  The Skyview Track and Field athletes that train at CrossFit IoTA took the challenge head on!  Well do everyone.

    Headed out the door for their first run. O to be a teenager again.

    Sky View Track athletes scorecard for "Kelly"

    QUOTE of the DAY: “If you can change your mind, you can change your life.” — William James

    Tips for Staying Motivated by: David Shannon, Founder, FitnessWave

    Remember back on January 1st when you were ready to take over the world, conquering one bad habit and replacing it with a healthy one? When this was the year you were going to change? When you were going to get healthy the right way? Does it seem like that was a long time ago? Like maybe somehow life has gotten in the way, and you’ve lost some of that energy that you were so full of on New Year’s Day? 

    Don’t worry. It’s normal. This is about the time of year when people start falling off the New Year’s Resolutions wagon and gradually climb back up on their unhealthy habits wagon. But, don’t be one of those people! The hardest thing about losing weight and getting healthy is that you have to be consistent. Even through the times when it’s not fun, when the motivation waxes and wanes. 

    So instead of beating yourself up for straying from your workouts or healthy eating plan, stay on the fitness wagon and follow these five tips to stay motivated after the initial elation of healthy living  has worn off! 

    1. Remember it’s a journey. Healthy weight-loss is a slow process that can be frustrating at times. It’s not a diet (four-letter word!), and it’s not a quick-fix. It’s a lifestyle change. And a good one at that! So enjoy the long ride and stick with it. When it comes to being healthy, there is no finish line–just a life to enjoy every step of the way! 

    2. Avoid the scale for a few days. While you may have dropped a bunch of weight at the beginning of the month, the needle on the scale may not be moving as much now. And that’s normal, so don’t get discouraged. Stay on track and give the scale a rest for a day or two if it’s driving you nutters. If you’re eating better and moving your body regularly, your body is changing, no matter what number that thing reads! 

    3. Create a success and gratitude journal. If your motivation is waning, it’s always good to remember to look back on how far you’ve come. Begin a journal where you keep track of your success–no matter how large or small (like walking your first mile, losing 5 pounds or swapping an afternoon candy bar for something better). Then every day, in the same journal, write down five things that you are grateful for. It can be the sun shining, a loved one or even a hot bath after a tough workout! When you’re feeling low, go back and read through previous entries for an instant pick-me-up! 

    4. Focus on how you feel. The best part of getting healthy isn’t about what you look like (although that’s a perk). It’s how you feel that really matters. When you feel yourself getting discouraged, think about how you feel now versus how you felt before you started your journey. Now which one feels better?

    5. Recommit. This is one area of your life where you definitely don’t want to be a commitment-phoebe. And if you find yourself forgetting why you set a New Year’s resolution to begin with, revisit it. Why did you? Why is it important to you? If you give up, how will it make you feel? Think about these things, and then give yourself a pep talk. Resolve to resolve again and again. You can do it. You will do it!