11-12-10 HELEN

HAPPY BIRTHDAY BRETT!!  Thanks for being a dedicated coach.

400m run
21 Kettle Bell Swing (53#/35#)
12 Pull Ups

CrossFit IoTA Helen Scorecard Nov 12, 2010

Compare to your 9-24-10 score here.


Saturday morning at 8:30 am we will be having a free introduction to CrossFit.  If you have a friend that has been nervous to come give CF a try, bring them in saturday morning.



HAPPY BIRTHDAY – JULIE KING!! Saturday we will be doing a memorial/hero WOD in remembrance of Vetrans day. I am grateful for this wonderful country that we live in and for the freedoms we enjoy because of the sacrifice of so many Hero’s.

Tabata Squats (complete 8 intervals of 20 seconds of work followed by 10 seconds of rest, counting total reps for your score.)
1 min rest
1 Turkish Get Up Each Side
7 Knees to Elbow
14 Sumo Deadlift High Pull


“I think mass hypnosis is unlikely and the fact that this program really works is the reason we’re all here.” — Greg Glassman (Founder and CEO of CrossFit)


10 Plate Squat Cleans
15 Pull-ups
20 Double Unders

Coaches Challenge
(a) CrossFit Total – The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
1 Rep Max Press
1 Rep Max Deadlift
1 Rep Max Squat
Read here for the complete rules for each lift and this WOD.

(b) After completing the CrossFit Total, 400m sprint for time.


“Remember that nobody will ever get ahead of you as long as he is kicking you in the seat of the pants.” Walter Winchell


Sign-ups are going on now for the 2010 Turkey Trot. You can sign-up at the Smithfield Rec Center or at the Box. As this is a local event it would be great if our CrossFit IoTA Family turned out again in force, just like we did for the Hyde Park fun run back in July.

5 min AMRAP
10 Kettle Bell Swings / 10 Box Jumps
1 min rest
5 min AMRAP
10 Wall Balls / 10 Pull Ups
1 min Rast
5 min AMRAP
10 Burpees / 10 Knees to Elbows

1 min rest
2 min max rep double unders

5 min AMRAP
10 – Push Ups / 10 Squats
1 min rest
10 – Sit Ups / 10 – Burpees
1 min rest
For time: 400m run – 100m broad jump – 400m run


“We may think there is willpower involved, but more likely change is due to want power. Wanting the new addiction more than the old one. Wanting the new me in preference to the person I am now.” — George Sheehan

Athlete Profile – Doug Berry

Tell us about yourself…. I grew up in Paradise (yes I do have a little bit of Redneck in me) and graduated from Mt. Crest.  I played football in high school with Brett, we were part of the “Mullet Mophia”.  I graduated from USU with a minor in Chemistry, BA in Industrial Hygiene, and an MBA (according to Val I am a bit of a science nerd).  I learned Construction trades at a young age from my Dad and if I could choose an occupation I would be a builder.  We have 4 awesome kids….Taya-8, Jaxon-7, Payson-5, and London-5 months.  I married my best friend 13 years ago……..thanks Val for the great times.

What is your day job? Sales Rep for Thermo Fisher Scientific

How were you introduced to CrossFit? A couple of guys in the neighborhood recommended it (ie. Brett and Paul)

What is your favorite WOD or Lift? Any Benchmark that really pushes you, my favorites have been Murph, Kelly, FGB, 300, Tabata’s

What is your favorite skill/movement that you have learned at CrossFit IoTA? Wall Balls (I used to hate them now I like them better than burpees)

How has CrossFit changed your life? Aside from the physical changes of being faster and stronger it has given me more confidence in my everyday life

One word to describe me would be… Competitive (Val suggested a few but we won’t mention those)

I have always wanted… Live on a boat in the Caribbean, or at least a House Boat at Lake Powell….what’s better than a beach bum?

Outside of the gym, I like to… Spend time with my family, play sports with my kids, camp, ride 4-wheelers, go boating and wakeboarding

Three things you would always find in my fridge… Ketchup, Mustard, and Mayo (even when we don’t have food we have condiments)

Something nobody knows about me or would be surprised to know about me… I have had 7 broken bones and 7 surgeries (maybe 7 is my lucky number)

Favorite physical activity outside of CFI… Running or playing ball with my kids

Favorite place to eat in Cache Valley… It’s a toss-up……Cafe Sabor or Texas Roadhouse

Song(s) that gets me pumped up for a workout… Metallica, 3-Days Grace, Godsmack, or Perfect Circle

The last thing I ate was… Mashed Potatoes and Gravy, Roast, Veggies (Val disagrees and says Corn is not a veggie), Buttermilk Biscuits with lots of Jam, and a tall glass of Chocolate Milk

My proudest accomplishment is… Outside the gym is my beautiful family………at the Box it would be doing 30 Pull Ups unbroken

My six month goal is… Improve my squat strength (Thrusters, Front Squats, Overhead Squats, and Squat Cleans) and to be able to nail 50-doubles in a row

If I could have ANYBODY (living or dead) over for dinner, it would be… My Dad, he passed away 10-years ago and never got the chance to see my kids

My favorite workout attire is… Shorts and T-Shirt

My favorite workout partner(s)… Anybody that pushes me to go faster, everybody at the box is inspiring day after day

If you created a WOD and named it after yourself what would the workout be?
30 Pull Ups
30 Box Jumps
400 Meter Run
30 Wall Balls
30 Thrusters 95#
800 Meter Run
30 Push Ups with a 45# plate on your back
30 Toes to Bar
400 Meter Run
30 Deadlift 185#
30 Floor Wipers 135#

As you can see Doug has a great, positive personality and deminor.  He works hard and really takes CF and life head on.  I remember his first workout vividly.  He and I did Fight Gone bad together and I will never forget the look on his face when we stepped up to start doing box jumps…I looked over as I was doing them and he was standing on the floor looking at me, then at the box, back at with seeming to say “My legs are done, their is no way I’m jumping on that.”  Needles to say he got after it and I knew at that moment he was hooked.  Doug and his wife Val (we’ll get to know her soon)are two great people who love and enjoy life.  Thanks for making our box better!! – Coach Paul

11-6-10 “The Lumbar Jack 20”

Lumberjack 20 (individual or team efforts)

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 KB Squat Cleans (35 lb each arm)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Remember that nobody will ever get ahead of you as long as he is kicking you in the seat of the pants.” — Walter Winchell