10-6-10 WOD

200m run to start
50 -> 10 by 10’s sit ups
200m run after each set of sit ups

The group will be devided into 2 teams
each person from the group must preform
8 tire flip jumps
8 push ups (games standard)
while the rest of the team runs 400m
all team members must complete the tire flip/push up set and once the last member is finished with he 400m run the clock stops.

Article of the day: Is sugar really that bad? …is anyone seeing the theme this week in the articles 🙂


10-5-10 JACK



Complete as many rounds as possible in 20 minutes of:
10 Push press (115#/85#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CFI Scorecard - Hero WOD Jack - 10-5-10

Nutritional Tip of the Day: Artificial Sweeteners linked to weight gain.

“Courage is not simply one of the virtues, but the form of every virtue at the testing point.” – C.S. Lewis

Talk about getting some work done in September!  Well done everyone that set and completed a goal and Rx’d/PR’d a bench mark. 

10-4-10 WOD


400m run
20 Push Up
10 Plate Squat Clean
Note: If you are confident and have good form with the plate squat clean, we will be moving you over to a bar and teaching you how to clean.

Kelly King spicing up the push up and doing them on some boxes. Now that's some DEPTH!

20 Wall Balls
20 Push Ups
100 ft Broad Jump

Nutritional Tip of the Day: Fake sugar can’t fake out your brain

Athlete Profile – Allison Fulmer

Allison Fullmer - 50# Thruster

Tell us about yourself..  I grew up in Star Valley, Wyoming but Logan has become our home when my husband and I came down to finish school at Utah State.  We have three beautiful children Rylee (12), Gavin (9) and Chase (6).

What is your day job?  I work at Kelly Educational Staffing  part time as manager over hiring/scheduling substitute teachers for Logan City & Cache County School Districts.

How were you introduced to CrossFit? My fabulous friend Stephanie Willmore told me about it and I jumped on board.

What is your favorite WOD or Lift?  I can‘t decide. I love knowing we are doing a different WOD each day and I enjoy the challenge of something new.

What is your favorite skill/movement that you have learned at Crossfit IoTA?  Hum… I’d have to say, ‘Kettle bell Swings, Thrusters, Double Unders, Wall Balls and I’m even starting to like Burpees. 

One word to describe me would be?  Driven

I have always wanted to… Be a Marathon Runner, travel the world & hike the Teton’s.

Outside of the Gym. I like to…  Spend time with my family, hiking, creative projects, reading, snowmobiling  and watching a good movie with my hubby while enjoying a bag of popcorn and junior mints.

Three things you would always find in my fridge… Eggs, Yoplait- Blackberry, Pomegrante yogurt & fruit.

 Something nobody knows about me or would be surprised to know about me…  I have 7 brothers and 4 sisters, I’m also left handed but ambidextrous in most sports.  I also won the “Best Legs” contest in High School. 

Favorite physical activity outside of CFI… Running, hiking and playing Tennis.

Favorite place to eat in Cache Valley… Café Rio and Hamilton’s

Song(s) that get me pumped up for a workout… Chris Daughtry, Pink, Requiem for a Dream- Clint Mansell, Good Charolette, the theme songs from Rocky (Hey, I grew up with 7 brothers what do you expect?), and Good ol’  80’s rock & roll.

The last thing I ate… Café Rio Pork Salad.. It’s Friday so that’s my splurge meal for the week.

My Proudest Accomplishment… Being the Mom of three wonderful children.

My six month goal is…  to be able to do Kipping Pull-ups

If I could have ANYBODY (living or dead) over for dinner, it would be… My Grandparents on my Dad’s side who died in a car accident before I was born.

My Favorite workout attire is…  My FILA capris and a tank.

My Favorite workout  Partner(s)… Anyone who pushes me to my limit and Nancy & Steph because they are my driving partners to the box.

If you Created a WOD and named it after yourself what would it be?


400 M. Run
10 Kettle Bell Swings
30 Double Unders
15 Push ups

800 M. Run
10 Thrusters
30 Double Unders
15 Burpees

200 M. Run
15 Plate Squat Cleans
30 Double Unders
15 Push Ups

Just as Allison said, shes determined! Its been enjoyable to watch her get stronger and more confident over the past 4 months. Keep up the great work Allison! – Coach Paul

10-2-10 SEVEN

Seven years ago tomorrow Habb Wells came to America from Africa. He remembers it as one of the happiest days of his life, “to finally be a member of a family.” Ever since we did this WOD “The Seven” back in May, Habb has been asking to do it again, and what better time to do it than tomorrow. Below you will find the Seven the way it is prescribed, as well as the team version that we will be doing tomorrow. You are welcome to do the prescribed version should you like.

SEVEN TEAMED UP (teams of two will complete the WOD with one person working at a time, except for the run and tire flips. These will be done together.)
Seven Rounds for Time:
7 Thrusters
200m Run
7 Knees to elbows
7 Burpees
7 Tire Flips
7 Kettlebell swings
7 Pull-ups

Team tire flips at the crack of dawn...GOOD TIMES!

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
To view the memorial information about why this WOD is named “the Seven”, as well as the previous scorecard you can view it here.

Starting Monday we’re going to replace the 10:15 am class with a 9:15 am class….so NO MORE 10:15 am. 

Also beginning next Saturday (October 9) at 7am we will begin having a weekly Olympic lifting class where Brett and I will start teaching and sharing what we learned at our recent certification.  We will be spending most of our time with PVC, so DO NOT be intimidated and ANYONE & EVERYONE who is interested is welcome to come!!

10-1-10 KELLY

400m Run
30 Wall Balls
30 Box Jumps


400m Run
30 Walking Lunges
30 Burpee Broad Jumps

CrossFit IoTA Kelly Scorecard 10-1-10

“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.” — Jacob A. Riis

9-30-10 WOD

12 min amrap
10 plate squat clean
15 double under
10 push up

Thought of the Day – You may get frustrated. You may get discouraged. You will make mistakes and you will fail. Your muscles and joints will ache. You may bleed. You may cry. One thing is for sure, if you dedicate yourself to the coaches at CrossFit IoTA, you will get in the best shape of your life both mentally and physically. Take that deep breath and lets do some work. – Coach Paul