Burpees and Walking Lunge
40 cal row
Burpees and Walking Lunge

“If you train like everyone else you will be like everyone else.”Unknown



30 Double Unders (4:1 Singles)
15 Pull Ups
9 Wall Balls

There has been lost of talk about nutrition at the box as of last and I just wanted to post this excerpt, which can be found in the nutrition section of the website, under the Zone tab.

A finely tuned, a good diet will increase energy, sense of well-being and acumen, while simultaneously cleansing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction.

Diet is critical to optimizing human function and our clinical experience leads us to believe that Barry Sears’ “Zone Diet” closely models optimal nutrition. CrossFit’s best performers are Zone eaters. When our second tier athletes commit to “strict” adherence to the Zone parameters they generally become top tier performers quickly. It seems that the Zone diet accelerates and amplifies the effects of the CrossFit regimen.

Read the complete article here which includes the explanation of the zone diet, blocks, a block chart, meal plans and more.
(Courtesy of CrossFit Inc.)

Don’t wait for New Year’s resolutions. Decide TODAY what it is that you want to become stronger in and start now! – Unknown


50 Squats
35 Push Ups
20 Sumo Deadlift High Pull

DECEMBER 27th -30th – regular schedule except for no 3pm class all week
DECEMBER 31st Schedule 6am, 7am, 8am, 9am and Noon

In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it. – Robert Heinlein (1907 – 1988)

Athlete Profile – Steve Conrado


Steve being Steve...always wearing a smile!

Tell us about yourself…

I moved to Utah when i was 11 moved around a lot all over the valley but finally settled here in Smithfield love living here and probably will never leave

What is your day job? I work at evolution design as a fabricator

How were you introduced to CrossFit? Hab and Brock talked me into it

What is your favorite WOD or Lift? probably the tabata wods because u never stop moving

What is your favorite skill/movement that you have learned at CrossFit IoTA? pull ups because i never thought i could do more than a couple

How has CrossFit changed your life? In a lot of ways made me more active in everyday life and I don’t feel so bad about eating so much anymore

One word to describe me would be…happy

I have always wanted…to travel to europe

Outside of the gym, I like to… ride and play any type of sport

Three things you would always find in my fridge…peanut butter jam and milk

Something nobody knows about me or would be surprised to know about me… my first language is spanish didn’t speak english till i was 4 yr’s old

Favorite physical activity outside of CFI… mountain biking

Favorite place to eat in Cache Valley… Texas Roadhouse

Song(s) that gets me pumped up for a workout…anything that’s loud really

The last thing I ate was…banana cream pie

My proudest accomplishment is… Making it through high school

My six month goal is… to able to do double unders i suck

If I could have ANYBODY (living or dead) over for dinner, it would be… my dad he passed away when i was 12 so it would be nice to have diner with him as an adult

My favorite workout attire is… shorts and a shirt that’s comfy

My favorite workout partner(s)… Brock and Hab cause there crazy

If you created a WOD and named it after yourself what would the workout be? Probably just a lot of burpees and wall balls because that’s what everybody hates and can’t have a wod named after me that people would like ha ha

Steve is flat out one of the most gutsy guys ever.  I’ve never seen anyone rip their hands so much doing pull-ups and just keep going.  He has an iron will!!  Steve is also one of the most kind people I know.  When we had some new gear arrive he jumped right in and put it together.  I appreciate Steve’s good nature and have really loved watching him take CrossFit head on. – Coach Paul


ENJOY YOUR HOLIDAY!!!!!!!!! Take a well deserved rest day tomorrow and have a good time with family and friends!!!!  Wishing you and yours all the best on Christmas 2010!  Thanks to all of the wonderful members for making CrossFit IoTA an outstanding and enjoyable place to come together and workout.