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

8-5-10 WOD

12 min AMRAP

5 – Over Head Squat (weight will be scaled to your ability)
10 – Box Jump
200m Run

Coach Brett sets a new 1 Rep Max Overhead Squat PR @ 205#!

“Make your life a masterpiece; imagine no limitations on what you can be, have or do.”
– Brian Tracy

8-4-10 WOD – “Fitness is Failure”

50 Double Unders (3:1 Singles)
25 Wall Balls

Fitness is… Failure.

Get comfortable with it. If you’re not failing, you’re not getting better. And if you’re not getting better, you’re getting worse. This idea represents two important things to me.

First, intensity is everything.  A properly balanced program will vary its workouts in terms of style, movement pattern, and volume, but not in intensity. Whether the focus is strength, endurance, or metabolic conditioning; whether you’re working deadlifts, overhead presses, or sprints; whether its Angie or Fran; the intensity has to be maximum. This is not to say that every workout must put you on the floor. Intensity isn’t necessarily about exhaustion. It’s about focus, will, and the commitment to a full effort, regardless of the challenge. For example, my grandmother is training to lose weight through a combination of cardiovascular training, group strength classes, and Pilates. Needless to say, her ideal post-workout position is not sprawled on the floor next to a trash can. Her approach to fitness should, however, mirror that level of physical intensity in her concentration and dedication to completing her routine with maximum effort. This attitude will force her to test her limits on hikes, with weights, and on the Pilates mat, ultimately pushing her to the point of failure in many respects. This is a good thing.

The same can be said for Crossfitters, just in a more obvious way. WODs are designed to test limits in a wide range of physical and mental capacities. So test them! The people who get the most out of workouts are not the ones who complete them easily, or those who zone out halfway through in an effort to “just get through it.” If you ever find this to be the case during a workout, you’re missing the point. One inarguable beauty of this program is that, regardless of ability, every WOD can be met with the same level of effort and focus, and thus can impart the same physical and mental effects. The biggest beneficiaries are the people who fail over and over and over during the course of a WOD, and then get up to fail some more.

The second concept failure brings to mind is fear. People are so afraid to fail. From a young age, it is something we have been taught to avoid at all costs. This fact, combined with the knowledge that failure is actually essential to our ultimate success, makes this fear one of the toughest paradoxes for our psyche to overcome. I, for one, know this emotion too well. Before football games I would get this deep, paralyzing self-doubt regarding my own ability. Every week, I was certain the defensive back opposite me was stronger than I was, faster than I was, and, in general, better than I was. This usually didn’t subside until the first major collision of the game, when the intensity level became so high that I no longer had time to doubt myself, only to act.

Interestingly, I see the same thing happen all the time in gyms and Crossfit boxes. As Sarah wrote the chipper on the board at the Butcher’s Lab this past weekend, different people softly objected to elements they were weak on, or complained that they would have to scale. In Halmstad for the Scandinavian Challenge, I heard stories of people dropping their names from the competition when the WODs got posted, mostly because they were inconsistent with their personal strengths. Every time someone is embarrassed to bench press or back squat next to a guy that can double his total, it’s the embarrassment over his relative failure that holds him back.

How to conquer this fear? Rather than focusing on the competition between individuals, focus on the competition with the workout. Again, this should be the competitive standard for all workouts anyway. Then, when you really need it, when you’re just about to quit, when you’ve been pressed to the brink of failure, that’s when you start looking for extra motivation. That’s when you use the intensity of those around you to will yourself to the next rep. That’s when the community leans on itself, pushes its collective limits, and builds itself stronger than before.
The bottom line is that fitness requires failure. Your body adapts to challenges it cannot meet in order to better prepare itself for the future. This process involves levels of fear and intensity that are typically uncomfortable, but absolutely necessary. If you’re not outside your comfort zone, you will not improve. And if you’re not trying to improve, what exactly are you doing?

– by CrossFit Games Competitor Blair Morrison

8-3-10 WOD

8 Front Squats (weight will be scaled to your ability)
8 Pull Ups
8 Kettle Bell Swings
8 Burpees

“The difficulty of the CrossFit Workout naturally instills not only physical fitness but also mental fitness.  Regardless of the time taken to complete the workout, or the amount of weight used, simply facing the daunting workout of the day (WOD) put the other obstacles in life into proper perspective: they are all a lot easier.” – Greg Amundson

8-2-10 Setting Goals

Fist and foremost HAPPY BIRTHDAY (on Aug 2nd) to our own Jen Pitcher.  Isn’t being 21 GREAT 😉 !!

21 Push Ups
21 Sit Ups
21 Box Jumps
200m run

These are some of the guys from the Logan High Soccer team before the WOD!

10 Burpees
Run to the top of the hill
20 Walking Lunges
Run to the bottom of the hill

Here are a few of them post WOD - What a difference 8 minuets can make!

With August come something new and permanent at CrossFit IoTA….another white board!!  It’s not the whiteboard that’s important, it’s what’s going on the white board!  This new board will contain your/our names, goal(s), the date they are achieved and a third column that we will fill each month with the goals and PR’s (Personal Records) that are achieved by the members of CrossFit IoTA during that month.

SETTING A GOAL – A goal is a specifically desired end state, expressed in a positive tense, which provides motivation and direction on the path to achievement. Why are we putting them on a white board?  When you write your gaol on the board it strengthens the relationship between yourself, the coaches and fellow athletes and provides a bond of trust and accountability.  You are putting more of your trust in our community of members and coaches to help you remain accountable to your goal.  
The goal must be concise and specific. “I want to complete 21 consecutive kipping pull-up” (This is one of our newest members Stacey Baker goal).  Having a clearly defined goal such as this, will allow both the athlete and coach to know what we are working towards together.  This also allows both the athlete and coach to evaluate training practices, progress and achievement. 
The goal must be expressed in a positive tense. The conscious and subconscious brain will either promote or inhibit athletic performance. In other words, reality lives in conversation. If I tell myself “I’ll never be able to do double unders” well then there’s a good chance you won’t. But if you tell yourself “I’m going to get one double under, and keep practicing until I do, then before you know it, not only will you have one, but then two and three!  Use positive affirmation towards the end of achieving your goals.  Don’t tell yourself “I can’t” or “I won’t ever be ale to do that”, tell yourself, “I’ll try” or “I’ll keep practicing until i get better and can do that”.  This positive self talk will creat an indomitable spirit as you realize what your mind can believe and your body achieve.
A goal must be realistic and achievable in a realistic time frame. A goal must provide a certain amount of challenge and motivation, but avoid making it so difficult or so far away that you don’t reap the benefits of achievement.  Use self assessment as a tool.  If you’re goal is to run a mile in under 6 minuets, the first thing to ask your self is what is your current mike time?  If you can’t answer that, then let’s get that established so we can look at a proper timeline for achievement.  Many contend that the grey matter between your ears is the most important “muscle” in your body. A properly prepped mind can lead to victory, while a mind filled with negativity can destroy an athlete with self-doubt.

Start thinking about what your goals are.  They can be anything from committing to coming to the box a certain number of days a week during a month, to performing a lift properly at a certain weight, loosing weight, running faster, completing a race, the list could go on and on.  Talk with the coaches if you need ideas, or lets us know what your goals are so we can get them written on the whiteboard.

And now a few words from Coach Tami 🙂 I freakin’ love CrossFit and everything it stands for.  I can’t wait to help our clients set goals as well as some for myself.  I have to say I worked on positive self talk with my wall balls, sounds ridiculous, but it has worked.  I don’t think I am the fastest by any means, but I don’t loath them as much and I know I can do them.  It works to make positive statements out loud and to yourself.  I know I am my own worst enemy most of the time.  I have loved watching everyone’s confidence just sky-rocket from when they first joined.  I can really see their changes and it is awesome!  CrossFit mental toughness translates to real world problems. 

Athlete Profile – Samantha Eborn

Tell us about yourself; I am the mother of 3 awesome children. Annika 6, Micah 4, and Tristan 1. They keep me busy and happy. I currently went back to school after a 5 year gap. I am attending USU studying elementary education. I love to clean and organize my house, spend time with my family, get lost in a good book, work in my yard and garden, work on my tan, and support my husband in his various activities.

What is your day job? I am a mother during the day, a student when I have a spare minute, and I clean the bakery at Maceys from 9pm-1am 3-4 days a week.

How were you introduced to CrossFit? My bff Tami Rigby wouldn’t quit talking about it!

What is your favorite lift? Push press

What is your favorite skill/movement that you have learned at CrossFit IoTA? My favorite skill/movement are burpees and knees to elbows. I also like the sumo dead lift high pull.

One word to describe me would be…ambitious

I have always wanted… to learn how to play the piano

Outside of the gym, I like to…spend time with my family, go to bear lake, and make cookies

Three things you would always find in my fridge… My favorite things to put in my fridge are: peanut butter cups and cookie dough from Papa Murphy’s

Something nobody knows about me or would be surprised to know about me… I guess I’m not very exciting because the only things I could think of are: my babies have all weighed over 8 lbs,  and I have been to 3 U2 concerts.

Favorite physical activity outside of CFI… running and playing basketball

Favorite place to eat in Cache Valley… The Italian Place

Song(s) that gets me pumped up for a workout…I like Viva la Vida by Coldplay, I Gotta Feeling by Black Eyed Peas, Lady Gaga- Pokerface, Ali in the Jungle by The Hours, and The Wavin’ Flag by K’naan

The last thing I ate was…a Snickers candy bar

My proudest accomplishment is… having 3 beautiful children

My six month goal is… to be able to do kipping pull ups (is that what they are called?)

If I could have ANYBODY (living or dead) over for dinner, it would be… I can’t really think of anyone for myself, but to make my husband happy it would be Bono (U2)

My favorite workout attire is… Shorts and  a tanktop

My favorite workout partner(s)… anyone who challenges me to work harder

If you created a WOD and named it after yourself what would the workout be?
10 Box jumps
15 Knees to elbows
20 Goblet squats

“I learned pretty quickly that Sam’s pretty darn tough! Her enthusiasm and willingness to encourage others even during the WOD is just amazing. She has a great sense of caring for others and I appreciate the energy she brings to our box.” – Coach Paul

7-30-10 RECAP & the 7-31-10 Saturday WOD “The HAT”

Today was a proud day for all of us.  The energy of the 6am class was electric and it carried throughout the day.  Here are a few great things that I saw. 

1st – COMMUNITY – A member that has been with us for less than 3 weeks, took someone who was at CFI for her second time under her wing during the warm-up and helped her though the movements.  Thank you Brandi.  I’ve seen this from a lot of our members.  We all go through the same thing everyday with the workouts and having someone there to help and just be your friend is what we are all about as a community. 

2nd – TEAM WORK – As the 6am class was finishing the WOD all eyes turned to one of our members who was doing pull-ups for the first time in a WOD.  There where encouraging words and a shouts of support as Tod Martin pounded through is last few pull-ups.  A cheer and high fives were given as he finished off his last few reps.  Team work and comradery was what I observed, no one left behind, all cheering for each other to do their best and finish the way they started. Well done Tod, Mike N, Lane and Tyler H who all did pull-ups in a WOD for the first time today!! 

3rd – CROSSFIT WORKS – Today’s workout gave us all empirical data that CrossFit works!  You can get fit doing constantly varied, functional movement done at a high intensity.  Quite simply short, intense workouts done with proper form and function can give results.  If you don’t believe it, look at what we did today.  Everyone PR’d (read Personal Record, ie bested) their rookie time.  After two months everyone got faster, stronger, better and some of you even have pull-ups!  Our most improved athlete, Jen Pitcher.  The first time Jen did the “Rookie” WOD she completed it in 14:21.  Today she completed it in 5:40 and did a second round in 12:48.  That’s two time through the same movements in less time than it took her to do one round less than 2 months ago.  How cool is that!!  

4th – CONSISTENCY & COMMITMENT – I could go on and on about each of you and how proud I am of all the PR’s we saw today and all the firsts that you each experienced.  At the end of the day you all control your own destiny and your commitment to bettering your life through a fitness program that works is inspiring.  One day at a time you are getting better, and consistency and commitment are all it takes.  Thank you for allowing us (Paul, Brett and Tami) the opportunity to watch you each learn and grow.  It is a pleasure to be on this journey with each of you! – The CrossFit IoTA Coaches 


7-31-10 “The HAT” 

That’s all I’m giving you 😉 You need to come and see what you pull from the HAT! – UPDATE: We had a great time thismorning.  Lisa got to draw the number of rounds and everyone else got to draw out a movement.  YOu can see what came out of “the hat” below! 


Stacey, Tod and Mike at the box jumps (Michelle and Lisa where there too, they where just hiding 😉