Today (Friday the 17th) was amazing.  Everyone that walked through the door came in prepared to work and really got after “Fight Gone Bad”.  All of your commitment to getting better is inspiring.  You all learned today that doing YOUR BEST is what it’s all about!!  Keep up the great work everyone.

Saturday morning WOD will be a fun one and I look forward to seeing everyone at 7:30!

My good friends at CrossFit Epiphany in Washington wrote the article below and I just had to share it with all of you. It’s something that gets discussed quite often at our box…

“I’ve been doing Crossfit for a month and I’ve GAINED weight!

What you do with this new information is crucial.  You either think to yourself, “that’s it, I quit, nothing is going to work!”  or you take a minute to  consider a few things.  What is my body doing?  What am I eating?  Am I being realistic with my goals?  All these things could be considered factors of fitness. Chances are that your body is reacting normally to your exercise.

There are a few things you need to know about your body before you jump to the conclusion that nothing is working for you and your weight.  First item of business is to ignore the scale for a while.  When you begin working out after a life of general non-activity,  your body is in for a bit of a shock when it comes to exercise.  You will begin to see a change in your body and feel a lot better in your day to day activities, but that won’t necessarily translate into lost pounds.  Fat is much less dense than muscle so it takes up much more space but weighs less.  Therefore the first trade off will be a gain in muscle and a loss in fat. This is a great deal when we look at how your body uses muscle in the grand scheme of things discussed later in the article.   So don’t be too frustrated when you work hard but see weight gain of ten pounds.  If you’re doing things right then you’re just gaining muscle that you should consider a reward for all your hard work.

On that note, there is also  the fact that when you begin working out, you will feel like eating more and drinking more.  This is your body’s response to the breaking down of muscle fibers.  Your body craves the necessary components to build them back up stronger and better in order to handle the work load your body is enduring.  During this period of time what you eat is essential.  Your body is telling you that it needs a sufficient amount of water and a nice lean source of protein balanced with good carbs AND a healthy fat to help your muscles properly recover. Additionally,  muscles can hold up to 5-10 pounds of water so that may play a role in why many of us see a 5-10 pound fluctuation in our weight week by week.

Robert Wolfe, Ph.D, writes in the American Journal of Clinical Nutrition, “every 10- kilogram difference in lean mass translates into a difference in energy expenditure of 100 calories per day, assuming a constant rate of protein turnover.”  This means that as your build muscles, those muscles help you burn calories after your workout, not just during.  Your body uses energy (calories) to keep all of your organs functioning and even more to work to maintain your nutrient levels needed to make, grow, and keep more muscle.  The more calories burned during a workout, the more your body will take from your fat stores to use in those functions.

It’s also important to keep in mind that very few body types will build muscle AND burn fat all at once.  Unfortunately, you don’t get to decide which happens first or where it happens.  So first think about adjusting your goals to either building muscle without also building more fat or losing fat AND keeping muscle.

As a trainer I usually recommend people choose different goals like keeping track of  body fat percentage, beginning and current resting heart rate, and strength goals (such as lifting goals or WOD time goals),  as opposed to gauging their success on pounds lost or gained.  Be adamant about searching for improvements in other areas that might be changing instead of dwelling on things that don’t seem to be going the way you want them to.

Remember: POUNDS IS NOT EQUAL TO FAT.  Working out is half the battle.  Controlling what we eat is the other half. We can’t reach our full potential without the other.  Talking to one of your trainers for nutritional guidance is always welcome and can get you on a track to help meet your goals.


12-17-10 Fight Gone Bad

Fight Gone Bad (Courtesy of CrossFit Inc.)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will use this in 3 round version, some CrossFiters have used this in a 5 round version. The stations are:  

Wall-ball: 20 pound ball, 10 ft target. (w-14#-9′) (Reps)
Sumo deadlift high-pull: 70pounds (w-45 pounds) (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (w-45 pounds) (Reps)
Row: calories (Calories)  

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

December 17, 2010 CrossFit IoTA FGB Scorecard

Compare to your previous score here.



6 Plate Squat Cleans
12 Burpees

Great post in the November of The Journal of Strength and Conditioning Research.  Here is the quick version.. It has been generally suggested that exercise intensity progression for healthy older adults should be slow and with lower increases than for young adults to prevent injuries and muscle damage because of a greater adaptation. The data in this report does not support this recommendation. Instead it suggesting that healthy older women can exercise and make exercise progression at the same intensity as young women. Click here to see the research..


12 min AMRAP
21 – Squat
15 – Kettle Bell Swing
9 – Deadlift

Brittany, Tammy and Matt getting their swing on!!

Are you looking for a new pair of shoes or some other hard to find fitness gear? We’ve got a deal for all of the members and fans of CrossFit IoTA from http://www.theshoemart.com. Click the link to the right and enter in our promo code and receive a 10% discount on hard to find shoes like Inov-8, Vibram FiveFingers, SKINS Compression, New Balance, Brooks, and many more brands!

“Work while you have the light. You are responsible for the talent that has been entrusted to you.” — Henri F. Amiel



We will be RUNNING TOMORROW, so the early am and late pm classes need to dress appropriately or you can sub rowing.

400m run
20 Push Ups
20 Walking Lunges
20 Knees to Elbow

CONGRATS to Stacey Baker , Doug Hyldahl and Allyson Tarr who drew out for the Moab Half Marathon on March 19th.  Just a reminder to everyone that if you have an endurance event that you are training or preparing for, be sure and let Coach Paul know as he is the most experienced CrossFit Endurance coach in Cache Valley and will be happy to help put together a training program that will compliment our CrossFit program and get you ready for your event.  Dont forget to keep us up to date on your 2011 plans so we can keep our 2011 event calendar current. 

“You can preach a better sermon with your life than with your lips.” — Oliver Goldsmith

SUB for SANTA is complete

I just HAD to share a pretty fun picture of two of our members visiting with the big guy from up North…  hopefully Doug and Jill got their order in on time for Christmas!

Doug Berry and Jill Blotter have a serious chat with Santa!

Our Burpees for Santa was a SUCCESS!  We where able to provide 4 children in Cache Valley with toys and much-needed clothing, shoes and other essentials.  I just want to thank you all for your generosity at this time of year and appreciate your willingness to extend a hand to those who are less fortunate than we are.  A special thanks to Coach Tami for taking time out of her day yesterday to get the shopping done and then deliver all of these much needed gifts (as well as the wrapping supplies) to Sub for Santa in Cache Valley.

One last note…as promised earlier in the week I have started assembling a 2011 calendar of events.  It can be found under the schedule tab.  If you are looking for a local event, have an event that you will be participating in or you have something you would like added to the list, just send it to me or let one of the coaches know and we will get it added.  Additionally we will be adding members names (in the near future) who will be participating in these events so that you can train, encourage and pool resources for these events.