8-12-10 WOD

400m run then
7 – Kettle Bell Swings
14 Double Unders
Once you have completed the 5 rounds, finish with 400m run

A community built around trying to become better people is nothing new.  A community built on becoming more fit as a means of bettering ourselves is very special. Sometimes the workouts bring up our psychological limitations and sometimes our physical ones, either way we grow stronger, and we do it together. – I just wanted to let you all know that I am grateful for each of you and the time you take to encourage and help each other.  We’re all on life together and its a good thing to know that you have friends that share in your life experiences, as well as your goals and are there to help build you up.  Our community is growing stronger each day and I am so happy to be a part of this wonderful group of people!!


8-11-10 WOD

15 min on the clock (scaled will be 9 min on the clock).  At the beginning of each minuet and on the on the minuet thereafter, perform the following task;

3 burpees, 6 box jumps, 3 burpees

1 point per round, no penalty for a failed round, 15 knees to elbows for rounds in which no attempt is made.

8-10-10 “Griff”

Tomorrow we will all honor USAF SSgt Travis L. Griffin, who at age 28 was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  

Travis L. Griffin aka – GRIFF

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Compare your previous score here.

8-10-10 CrossFit IoTA Griff Scorecard

8-9-10 WOD

A BIG Happy Birthday to Brock Reese. He’s 30 and a few weeks ago set a deadlift PR and Box record of 300#’s!! You’re drive and desire to improve is inspiring.  Keep up the good work.  And also Happy Birthday to Nick Hidalgo…I thought it was on the 6th :). 

Brock's Deadlift!!


5 – Kettle Bell Clean and Press (35#/18#) 5 each arm
10 – Sit Ups w/med ball
Coaches Challenge – Sub “Toe to Bar” for sit ups 

Three rounds for time of:
10 reps 45 pound Ground to overhead (Rx 95#/65#)
200 yard Shuttle sprint, 50 yards there and back twice

Athlete Profile – Adam Zitterkopf

What is your day job? I am a Police Officer for the fine city of Smithfield

How were you introduced to CrossFit? Nick Hidalgo stated he wanted someone to work out with him and asked that I come with him sometime

What is your favorite WOD or Lift? I like most AMRAP workouts and Dead lift

What is your favorite skill/movement that you have learned at CrossFit IoTA? Wall balls

I have always wanted…to race in nascar

Outside of the gym, I like to…Play ice hockey, mt bike, hang with the fam and tinker in the garage

Three things you would always find in my fridge…Tropicana Juice, Milk, Eggs

Something nobody knows about me or would be surprised to know about me…My dad and I own a supermodified race car

Favorite physical activity outside of CFI…Ice Hockey

Favorite place to eat in Cache Valley…Depends on my mood. I am always up for the salad bar at Sizzler

Song(s) that gets me pumped up for a workout…Any Sum 41, Blink 182, Offspring or just good old rock-n-roll

The last thing I ate was…Blueberry Slurpee and 1/4 lb hotdog with cheese and relish

My proudest accomplishment is…My family and work

My six month goal is…To be 30 lbs lighter and 10 pull ups non stop

If I could have ANYBODY (living or dead) over for dinner, it would be…Dave Matthews and Dale Earnhardt Sr.

My favorite workout attire is…shorts and t-shirt

My favorite workout partner(s)…Nic-Nac (Nick Hidalgo)

If you created a WOD and named it after yourself what would the workout be? For time: 15 dead lift, 15 wall balls, 15 push press and 15 kbs…x3

8-7-10 WOD

15 Wall Balls
400m Run
25 Double Unders (3:1 Singles)
25 Box Jumps
200m Run
25 Walking Lunges
25 Box Jumps
400m Run
15 Wall Balls

I just wanted to share an inspirational story with all of you.

Lift like a Girl – Reasons Women Need Crossfit

Published June 28, 2010 by: Amy S Sullivan

Savanna Wilson was bored with her traditional gym workouts. “I was always athletic and did every sport you could imagine throughout high school,” she said. “When I graduated I was at local gyms trying things I read about in magazines in addition to running on the elliptical but it was always the same thing everyday.”

Then Wilson found Crossfit! Crossfit is a strength and conditioning program utilizing cardio and weight lifting techniques for time. “I was like, … This is what I’m going to do for the rest of my life.”

And so far she has. Early 2010, Wilson participated in the Ohio Crossfit Sectional, where she came in 7th place out of 55 competing women. She moved on to the Crossfit Central East Regional competition where she placed 18th.

“As a woman, I love the competition,” she said. “I love the rawness of the sport. … I despise machines now.”

So what is the appeal of Crossfit vs. traditional gym workouts?

“The biggest difference between Crossfit and traditional treadmill and weights is, treadmill and weights focus on looking good, while Crossfit focuses on being good,” said Doug Price, owner and trainer at Crossfit Utility (www.CrossfitUtility.com) in Green, Ohio. “Someone once put it to me this way –relating your body to a car. Everyone wants a Lamborghini, and many people achieve the look of that Lamborghini — nice butt, big arms, tan. But when you lift the hood or put the pedal to the floor, what happens? When you ask someone who has the Lamborghini body to run a mile for time, or lift something heavy, how do they fare? Crossfit starts from the inside out, not the outside in. The looks are a byproduct — form follows function.”

And why should women do it?

Crossfit doesn’t take a lot of time.  Joanna Paxos Volas, mother of three, sticks with Crossfit because (among other things) it fits in her schedule “I used to alter all of my children’s schedules in such a way that I would make it to the YMCA 4-5 times a week for at least 2 hours each visit. And the whole two hours I would take a class, do the machines, run the treadmill, do the elliptical trainer, meet with a personal trainer, etc. I have done it all. It was exhausting and cut a lot of time from my schedule and the kid’s schedules. Now, with Crossfit, I am in and out of the gym in one hour or less.”

Most Crossfit workouts (or Workouts Of the Day – WODs) are designed for speed. You perform movements and lifts for a certain number of sets. The quicker you do them, the quicker you are done.

Crossfit strengthens.

Because Crossfit utilizes Olympic-style weight-lifting, with the right form, women can lift heavy weight they never thought they could move.

“Crossfit gives them a chance to break away from the traditional skinny-mini body type that is held in such high regard by most females,” Price said. “”After training in Crossfit for a month, you see for yourself what a colossal waste of time most traditional body part routines are. In Crossfit, it’s much cooler to see a woman deadlift over 200 pounds, or collapse in exhaustion after a tough workout as opposed to doing tricep kickbacks with 5-pound dumbbells.”

However, some women are afraid to lift heavy because they fear getting bulky muscles.

“Unless they’re taking anabolic steroids it just won’t happen,” Price said. “Females don’t produce enough testosterone naturally to get big.”

Price also mentioned there is no such thing as “toning or firming,” contrary to the heavily marketed fitness apparel and equipment.

“There’s two ways to look at the situation,” he said. “You can get learner (lose body fat to show more definition) or you can build somewhat bigger muscles.”

Crossfit empowers.

Price sees women at his gym start Crossfit to simply lose weight. However, after a month or two, things change.

“The focus is no longer on just losing weight,” he said. “They realize being strong as a woman is OK. They don’t need their hubby to lift bags of mulch for them anymore. The focus is healthy — inside out — the looks are a byproduct. I think changing this way of thinking is one of the most valuable aspects for women –empowerment.”

Crossfitter Maria Paxos agrees. As a woman she feels powerful doing the Olympic-style weight-lifting.

Crossfit women also participate in the advanced moves of Crossfit such as pull-ups, ring dips, handstand push-ups and more.

“Crossfit really showcases my strength and I feel so strong,” she said. “Seeing the high (weight) numbers on the board, shows everyone else that I’m no one to mess with.”

Female limitations? “I still get nervous when the coaches yell: ‘3-2-1 GO!,'” Volas said. “The whole thing can be very intimidating. But, you have to remember you are doing this for you. All WODs can be scaled to fit your fitness level and you will still reap great rewards.”

Scaling a WOD means adjusting the prescribed weight or move to accommodate your skill level and strength. For instance, instead of a handstand push-up, a female could elevate her feet on a stack of weights or do push-ups on the floor. Pull-ups could be done with band assistance or with rings instead. These tweaks often provide the stepping stone females need to feel not only successful in their workout, but also grow their strength to eventually perform the prescribed weight or move.

In addition, men often out-number women in the Crossfit gym.

“Most women I talk to are afraid or hesitant to work out with men,” Price said.”But, after one or two classes, it’s no longer an issue.”

At Crossfit Utility, the women are trained and encouraged the same as any man.

“We have mothers, nurses, a teacher, a hair dresser, a lead singer in a band, a lawyer — all walks of life,” Price said. “They are all top-notch. They are the most coachable, hard-working, and strong bunch of women I know, I can’t say enough about them.”

So how can you get started?

Many women agree – Crossfit provides them the best workout of their life.

“Just dive in,” Crossfitter Cheryl Sigler said. “Put your fear aside and try it.”

Price encourages interested women to call the owner or trainer at a Crossfit affiliate and ask if they can call a couple of their female clients.

“I wish more women would do this,” he said. “This way, they could hear the good and the bad from a peer – not a gym owner trying to sell the gym. Or they could just show up and get started. All that’s required is effort.”

“During these workouts, you either find out really quick how weak or how strong you are,” Paxos said. “The important thing is to dig deep within yourself and never give up.”

8-6-10 “Tabata This”

Numbero uno… HAPPY BIRTHDAY to our very own Nick Hidalgo. Nick walked through the door the first day we opened and was ready to rock!  He and I met at the Smithfield Health Days Run this past spring.  He has been a dedicated member of CrossFit IoTA from day one! I appreciate the service Nick renders to all of us as an active member of the Smithfield City Police Department. Thanks Nick and Happy Birthday.  


Now, before I post todays WOD can I just say that today’s WOD just put a smile on my face all day! Each time the clock started the count down, three, two, one ….go, watching each of you grab the bar, put it overhead and squat was just amazing!! I hope that you each realize what great things you are all doing just by showing up on a consistent basis and doing the WOD’s. Your knowledge, ability and capacities have all increased and continue to do so each day.  We’re already seeing people meet goals they set for them selves and continuing to push themselves further by setting new goals! Keep up the good work team. (PS I’m sure you’re all aware that I took a bunch of pictures today and posted them over on our facebook group. Be sure and join if you already haven’t.)  

WOD – TABATA This (Courtesy of CrossFit Inc.)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. For more on this WOD and how it is properly scored click here.  

CFI Scorecard TABATA THIS - 8-6-10


“Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound.”  

James Allen  

MORE MERCH! Here is the latest instalment from Kezia our CFI Merch Queen, keeping us all looking good both in and out of the box. We also have some other new shirts and I’ll post the pictures as soon as I get the chance to take them.  

CrossFit IoTA - WOD KILLA T-Shirt