750m row
5 Kettle Bell Swing (53#/35#)
20 Box Jump (24″/20″)
10 Kettle Bell swing
15 Box Jump
15 Kettle Bell Swing
10 Box Jump
20 Kettle Bell Swing
5 Box Jump

Coaches Challenge – 70#/53# Kettle Bell – 28″/24″ Box Jump

Big Steve and Coach Brett taking on the coaches challenge.

This is a short video about a family in our community…I’m sure most of you are aware of this family’s loss. Our thoughts and prayers are with them.



5 Thrusters (95#/65#)
10 Toe to Bar
15 Push Ups
Push up standard: chest to ground with a hand release at the bottom of each rep

Ezra achieving FULL EXTENSION at the top of his Thruster!!

“Just don’t give up trying to do what you really want to do. When there is love and inspiration, I don’t think you can go wrong.” – Ella Fitzgerald

Our Community

Stacey Baker sharing her nutrition experience with our CrossFit community

Living in such a special place like Cache Valley, the sence of community is part of the fabric of our daily lives. Have you ever sat back and thought about what a blessing this is? For most of society it’s not often that people can claim that the gym they are from, the place that they work, or even the neighborhood that they live in, or the church that they attend are really that much of a “community” in a family sense.

Webster’s Dictionary defines community as:
– a social group of any size whose members reside in a specific locality, share government, and often have a common cultural and historical heritage.
– a social, religious, occupational, or other group sharing common characteristics or interests and perceived or perceiving itself as distinct in some respect from the larger society within which it exists (usually prec. by the )

Community in this sense appears to just have a “something” in common, CrossFit, our box, our gym, our lifestyle – goes a bit more than beyond that.  Here are a few examples… 

Saturday, October 30th, CrossFit Milford (http://www.crossfitmilford.com/) raised $1,743 for The Tony Vitti Benefit Workout – the funds went to the Milford PD.

CrossFit Relentless hosts multiple events during the year to raise money for the Connecticut Children’s Medical Center, they have raised several thousand dollars this year. (http://www.crossfitrelentless.com/)

This past Christmas we provided Christmas for 4 children in our community through Sub for Santa thanks to all of your generous donations.

These are just some examples of building a community. But this community generally cares about the well-being of everyone. They want everyone to succeed, be active, and live a healthy life. They work together at the gym, not just in bettering themselves, but those they work out with. In an hour a day I have personally witnessed friendships blossom, husbands and wifes finding joy in sharing the CrossFit experience with each another and new friendships being made.

Meeting someone new and extending your self is something we should all try to do a little more of.  If you attend a class that’s not your regular time or you see someone walk in that you don’t know, get to know them.  It can easily start with a casual “Hello. My name is ________. What’s yours?” Remember what your mom used to say before the first day of school, “Just be yourself.”

Then when you see them again at another class or even that same time start talking.  At the very least you have CrossFit in common and you will probably find you have more than that. The next couple times that you see them you’ll both have gotten past that first shyness and a friendship starts to form. The individual misses a class due to some unforeseen circumstance, but their new-found friend is right there the next time they see them, “Is everything okay?”, and that night they exchange numbers, become facebook friends. . . and so the beginning stages were super easy, because look at the last couple weeks of trials and tribulations (ie WOD’s) the two or in the many cases 10+ of you have just now gone through together!

Just think, in CrossFit, I or you can walk into another CrossFit Box and make a friend in seconds, just because of a quick story about squatting, a conversation about Fran. The conversation starts easily as we all share something in common.  The level of experience makes it easier to connect with other individuals with the same experience.  Share your experiences with others who have less.  They’ll want to learn from you just as you want to learn from those who have experienced so much more.  The individuals who run the marathons, the triathlons, the swimmers, and the CrossFit Competitors that do events all have a unique perspective.

Welcome the newcomers, cheer them on, share your experiences with them. I often hear more than one person cheering on someone else while they were working, giving words of encouragement underneath their breath as they work by one another, the breathless “c’mon, you got this!”, urging someone to get the next Push-up or Pull-up . . . even if they have only been here for three days. . . now that is a sign that the people are working together!!

That is the community that I am talking about. . . .

We develop relationships that are so strong during these arduous tasks we call WOD’s. It is a very, very difficult bond to break.   The community sticks together, through thick and thin. The silly saying is that when one door closes, another opens. Well, our doors are open, and we are welcoming. The truth is, I can’t put into words or context the accomplishments that I have witnessed this week, the last month, or the last 8 months that we’ve been open. But I can tell you that watching our community grow is a great thing. I am glad I am in the middle and not watching it from the sideline.

“I am of the opinion that my life belongs to the whole community and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work the more I live.” -George Bernard Shaw

As we continue to grow and change, get to know people by looking through our athlete profiles here on the website, look around at the individuals you’re working with, do you know them all by name? If not, get to know their names. Find out how long they’ve been coming. Put yourself out there and share a piece of yourself. Become a friend to all who walk through our doors. You’ll be amazed at what you receive in return and there isn’t a better feeling in the world then having a place where we are all friends and where everyone fits in. – Coach Paul


Just a reminder that the wod tomorrow will be at 7:30 am and the nutrition seminar will follow right after. We look forward to seeing you all tomorrow!!

CrossFit One World goes over the importance of a good squat:


It’s an epidemic across the entire CrossFit community. There are too many people out there that can’t squat. There are a myriad of reasons why you don’t squat well, but the first and foremost reason is you aren’t strong enough to do it right. You have weak hamstrings, glutes, abductors and adductors. Everyone relies on the strength of their quads. What you get is a stance that is too wide, feet that are toed too far out, and the real killer: knees that track in rather than track over the feet. The lack of strength also causes many to relax at the bottom of the squat. The butt practically touches the heels and then the person tries to bounce out of the bottom of the squat. What’s makes all of this even worse is you take a weak squat, and then you try and load it up. Thrusters, front squats, overhead squats, wall balls….they all load up the squat movement. Squat poorly and your knees are taking a brutal beating.

The thing I see the most in a squat is the knees tracking inside the feet. It’s easy to spot because it usually leads to the heels rising off the floor. Next time you are at the gym, watch for it. You will see it all around you. You need to learn to keep the knees tracking over the feet. There are some simple drills to work on this technique. Squatting to a box is one of my favorites in getting people to squat more efficiently. Its a simple drill and with some good tactical coaching, works quite well in getting people to realize just how weak their lower body is and how poor their squat mechanics are. Just set up a box to squat height or even a little higher. Practice squating to a completely relaxed seated position. Keep the heels on the floor and the knees tracking over the feet during the entire movement. After you relax in the seated position for a second or two, try and stand up out of the squat without rocking forward. Eventually, you can do this with a bar on your shoulders or even a medicine ball in your hands. It is a drill, not a CrossFit workout. Do the movement slow and concentrate on moving well.

The second thing you can do to protect your knees if you squat poorly is to stop trying to do workouts “as RX’d.” Learn to take some baby steps and check your ego at the door. I keep telling you that no one in the entire gym but you cares if you do a workout as prescribed or not. What really matters is that you move well. Wouldn’t you much rather have people talking about you saying, “watch this guy/gal’s movement, its beautiful!” rather than “wow, he finished that workout fast”?? You come to the gym to get healthier. If ten years from now your knees ache all the time and it hurts to walk up the stairs, how is that healthy??? If you can learn to move well with a lighter load, you will get much stronger and much faster sooner.

Look at the names on the leader board. They don’t do thrusters on the balls of their feet. They don’t do air squats with their knees tracking in. Watch them when they are training. You can learn a lot.

I leave you with a picture of a good squat. If anything, just get into a squat position and try to emulate Jolie’s knees and feet in the photo. I don’t even care if your chest is forward too much for now. Hit me up in the gym. I will give you some simple drills to fix your squat and save your knees…… Squat

1-21-11 – 300

25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left then righ = 1 rep)
50x KB Clean and Press @ 36# / 25# (25 each arm – KB must touch floor between reps)
25x Pull-up
300 reps total

CFI - "300" Scorecard


 (click on image to enlarge)

Compare to your previos time here.

“Faith is taking the first step even when you don’t see the whole staircase.”
-Martin Luther King, Jr.


25 down to 5 by 5’s
Kettlebell Swing
Double Unders (4:1 Singles)

Double your double unders

January 22nd, this coming Saturday, we will be holding a free nutrition seminar.  Anyone interested (both members and non-members) are welcome to attend.  We will be discussing the Zone and practical ideas for implementing this eating lifestyle.  Additionally if you would like to know your Zone block perscription (ie how much you should be eating) you will need know your body fat %, we will be able to calculate it with your activity and come up with your block Rx! Everything will be kept confidential and here is a list of the info we will need.

Waist size at narrowest point, Waist size at navel, Hip size at the widest point, Neck at the narrowest point, Height (feet and inches), What is your weight,


A Little excerpt from the Harvard Business Review.  Here is the full article. 

“There is something wonderfully empowering about this. It suggests we have remarkable capacity to influence our own outcomes….

If you want to be really good at something, it’s going to involve relentlessly pushing past your comfort zone, along with frustration, struggle, setbacks and failures. That’s true as long as you want to continue to improve, or even maintain a high level of excellence. The reward is that being really good at something you’ve earned through your own hard work can be immensely satisfying.

Here, then, are the six keys to achieving excellence we’ve found are most effective for our clients:

  1. Pursue what you love. Passion is an incredible motivator. It fuels focus, resilience, and perseverance.
  2. Do the hardest work first. We all move instinctively toward pleasure and away from pain. Most great performers take on the difficult work of practice in the mornings, before they do anything else. That’s when most of us have the most energy and the fewest distractions.
  3. Practice intensely, without interruption for short periods
  4. Seek expert feedback, in intermittent doses. The simpler and more precise the feedback, the more equipped you are to make adjustments.
  5. Take regular renewal breaks. Relaxing after intense effort not only provides an opportunity to rejuvenate, but also to metabolize and embed learning.
  6. Ritualize practice. Will and discipline are wildly overrated. The best way to insure you’ll take on difficult tasks is to ritualize them — build specific, inviolable times at which you do them, so that over time you do them without having to squander energy thinking about them.”


15 min AMRAP
250 m row
10 Plate Squat Clean
10 Pull Ups
20 Sit Ups

Coaches Challenge
KB Squat Clean (35#/18#)

Also a reminder that today is the last day to register for Fitness Elevated at $55, tomorrow it goes up to $75. Rumor has it at least one of the WODs will be posted soon!! They also need judges and volunteers, go to http://www.fitnesselevated.com to register or volunteer.

“A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It’s all a matter of pride.”