9-4-10 Filthy 50

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (45#/30#)
50 Back Extensions (45#/30#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double unders

9-4-10 CFI Filthy 50 Scorecard

NOTE: There is also a variation of this workout called the Dirty 30. All that changes is the reps go down to 30 for each movement. You’ll recall that we did this WOD back on Memorial Day so you can check your “Dirty 30” time here.


9-3-10 WOD

CONGRATULATIONS to Tyler Roberts, a member of our box and a Junior at Sky View, for placing first at the Ogden Cross County Meet yesterday. Tyler came in FIRST overall in the Varsity division and the SkyView Cross Country Team also brought home a win placing 7 members of the team in the top 15!  They are now 2-0 on the season. Tyler has trained with us for the past 3 months and we are very excited to watch his progress throughout this season.   

11 Burpees
22 Walking Lunges
33 Double Unders   

QUICK REMINDER that we are CLOSED on Monday and that we will be meeting in Wellsville for the 1 mile, 5K or 10K. I’ll be taking signup forms out tomorrow afternoon if you get them to me by 10 am. Regular schedule resumes on Tuesday!!   

LHS Soccer WOD
10 Burpees
800 m Run
Push Ups
Walking Lunge
800m Run
10 Burpees   

To say we had an amazing August is an understatement!! August was stellar with a number of goals met and a LOT of PR’s!! Like I always say “showing up is the hardest thing!” You’re all making great strides by being consistent and doing your best. I am proud of each of you for the strides and efforts you are making. It doesn’t matter if you do Overhead Squats with PVC or 65#’s, you’re all getting better one day at a time. Here is the picture of our August Goal & PR board…September is up and ready to be filled!! Keep up the great work.   

August Goals and PR's


“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
– Mark Twain

9-2-10 “NANCY”

5 rounds for time
400m Run
15 Overhead Squat (95#/65#)  

CFI Nancy Scorecard 9-2-10


May 28, 2010 “Nancy” Scorecard – compare here.  

Doug and Tami getting after the OHS!!


 Check here for some great mobility WOD action to help with the Overhead Squat. 

A few thoughts from Coach Paul… When we remind you to go lower or raise your chest and shoulders in a squat, pop your head through on a kettle bell swing, get deeper in a push up….we do it to help you become better and to get the results you are after.  As coaches we have your best interests in mind and if you don’t do the reps properly, or you don’t do the correct number, the only person you are really shorting is yourself. Your time that is written on the white board is only relevant as it relates to you.  Do your best and don’t short yourself on any work or range of motion. Do it RIGHT, Do it FASTER, Do it LONGER! If you can’t do it right, then there is no reason to go faster. Do your best and the results will come!  

This is a fantastic article from CrossFit fire on this exact thing.  

MAKE IT COUNT by: CrossFit Fire  

The Clock. It is both my enemy and my friend. Some will live and die for the clock, but the clock can take NOTHING away from me. The clock will not make me shorten my range of motion. The clock will not make me count that last pull-up where my chin didn’t quite make it over the bar. The clock will not make my back round, and my knees cave just so I can make it stop.  

I’m in charge of the clock. It stops when I say it stops. That clock and me are friends, but I’M THE BOSS. When I call “time”, that clock stops for me. My time is written on the whiteboard next to my name and only I know if each rep counted. Only I know if I turned around a few feet early on my run. The clock matters, but integrity matters the most.  

The clock tells me my progress, but it doesn’t define me. It doesn’t own me. It’s the other way around. I own that clock. Even when I’m on the 19th burpee of the Filthy Fifty, it’s my job to make that clock stop ticking. It’s my job to do it right. It’s my job to make sure it counts.

9-1-10 WOD

15 min AMRAP
5 – Sumo Deadlift High Pull
10 – Wall Balls
15 – Sit Ups

THE SOCCER TEAM WOD is BACK!!  M, W, F we will me meeting for a team WOD and to get some of our new recruits into the swing of the conditioning program that some of you have been doing all summer. Wondering what CrossFit can do for you as a Highschool Athlete? Just ask Braden… not only has his summer conditioning helped his soccer game, it’s made his wake boarding and other activities easier and a lot more enjoyable as well. P.S. – Nice work a few days ago knocking all 78 of those pull-ups out!

Tammy and Braden.....Mother and Son...Both dedicated CrossFitters!

400m Run
21 Burpees
21 Squats
21 Sit Ups

Don’t be afraid if things seem difficult in the beginning.
That’s only the initial impression.
The important thing is not to retreat; you have to master yourself.”
Olga Korbut Olympic Gold Medallist Gymnast

8-31-10 WOD

200m Run
13 Plate Squat Cleans
13 Pull Ups

Everyone got a taste today of the mobility work we will start doing after the completion of each WOD.  I am headed down to the mobility certification this weekend, so it will become a part of our daily post WOD routine.  Remimber the 10 genral physical skills, we’re going to start paying a little more more attention to flexibilty, balance and agility with this daily mobility work.

8-30-10 WOD

20 Push Ups
20 Sit Ups
400m Run

Habb's push-up is pretty fast!

“Make each day useful and cheerful and prove that you know the worth of time by employing it well. Then youth will be happy, old age without regret and life a beautiful success.”

Louisa May Alcott, 1832-1888, Novelist

Athlete Profile – Tod Martin

What is your day job? I am the Sales Manager at Renegade Sports in Logan, Utah. I also coach the boys soccer team at Logan High School.
How were you introduced to CrossFit? My twin sister who just happens to be a trainer at Crossfit IoTA finally got me off of my butt and encouraged me enough times to get me started. After that the results became the motivation.
What is your favorite WOD or Lift? Although my numbers aren’t quite there yet, I like the Tabata workouts.
What is your favorite skill/movement that you have learned at CrossFit IoTA? That is a loaded question to call it “My Favorite” but I would have to say that I don’t mind the Kettlebell Swings
I have always wanted… learn to play the guitar
Outside of the gym, I like to… spend time with family, watch and play sports, and tinker in the garage.
Three things you would always find in my fridge… yogurt, milk and eggs.
Something nobody knows about me or would be surprised to know about me… I was arrested twice on my mission.
Favorite physical activity outside of CFI… Soccer
Favorite place to eat in Cache Valley … Pizza Plus (They have the most forbidden bread sticks in the valley)
Song(s) that gets me pumped up for a workout… I don’t listen to music much anymore but in High School it was Machine Head by Bush and Hemorrhage by Live
The last thing I ate was… a protein shake
My proudest accomplishment is… My Family
My six month goal is… To weigh 170-180 pounds and have Brett and Mike Balls looking over their shoulders during workouts.
If I could have ANYBODY (living or dead) over for dinner, it would be… Thomas S. Monson
My favorite workout attire is… Nike Dri-fit shorts and shirt
My favorite workout partner(s)… I love working out with Mike and Mike in the Morning
If you created a WOD and named it after yourself what would the workout be? Kettlebell Swings, Wall Balls, Jump Rope and Running

Tod to me is just simply a great guy. He’s grounded, determined and a great example. He’s someone who I enjoy talking to and learning from. Thank you Tod for your dedication and exemplary work ethic. – Coach Paul