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

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


11-5-10 “GRACE”


30 Clean and Jerks for time (135#/95#)

Rest a maximum of 10 min after completing grace. Run 1 mile for time.

100 Yards of walking lunge with plate overhead, goal line to goal line. Stop every 20 yards and do 20 Burpees.

CFI Grace Scorecard


11-3-10 WOD

30 Box Jumps
12 Burpees
12 Hang Cleans
20 Box Jumps
9 Burpees
9 Hang Cleans
10 Box Jumps
6 Burpees
6 Hang Cleans

Squat Clean instead of Hang Clean


Before we get into the science behind box jumps, it’s important to understand what a box jump is. If we break it down to the simple fact that box jumps are plyometric exercise, we can more effectively discuss the benefit they provide. In the 1970’s Plyometric’s or “jump training” began to gain popularity in the United States. For years the Soviet and European counties used this type of training to improve their athletes in sports like Weightlifting, Track and Field and gymnastics. A coach by the name of Veroshanski was one of the first to publish a series of these jumping drills. Over the last 30 years or so Plyometrics have become one of the staple exercises performed by both novice and high performance athletes. Now that our little history lesson is over, lets get into the science.

Muscle is truly an amazing structure, it is the only structure in the human body that can generate forces and drive movement. At the same time muscle provides tone and protection from our brutal environment. Even more interesting, is the relationship between muscle and tendon. This relationship can be compared to that of a spring, when force is applied, its stored to be used at a later time. When you stretch a spring (or muscle for that matter), the energy you put into it is stored by the springs structure as elastic energy. When you release the spring, it snaps back into its pre-stretch condition. Under the right conditions a muscle can act the same way. This feature of the muscle – tendon relationship is helpful in understanding the theory behind box jumps (or any plyometric for that matter).

The amazing part about plyometric training is the benefits returned. Along with Olympic lifting, its one of the few training modalities that has been researched and repeatedly demonstrated to increase both the speed at which you can move a muscle and the maximal strength at which a muscle can perform at. (Last time I checked those two things are important for crossfitters)

Here’s how it Works:

The body uses the energy storage and release properties of muscle and tendon all the time. The best example is probably running (which in itself a form of plyometric). When you run, some energy is stored in the Achilles tendon and is stretched and returned to provide propulsion as the foot pushes off the ground. Now, intensify this process and imagine the amount of energy stored on the impact phase of a box jump.

In kinesiology we define the process of energy storage and the subsequent release of that elastic energy the Stretch Shorten Cycle (SSC).

Phase 1: of the SSC is known as the eccentric phase, where preloading and stretching of the muscle occurs. During this phase the rapid stretching process through the tendon stimulates muscle spindle. A message is then delivered to the muscle to contract. During a box jump, we experience this phase on the way down, once we have landed and energy is absorbed from the ground into the muscle.

Phase 2: Is the amortization phase. This can be further defined as the amount of time it takes to accept the load and reapply force into the ground to get you back off the ground. This phase is by far the most important and I feel this is where the majority of us can improve dramatically. This phase must be kept as short as possible to fully take advantage of the stored elastic energy. The longer you remain on the ground after you have made impact with the ground, the more potential energy escapes. This is also the point of the box jump where the muscle and tendon receive the most benefit. In actuality, jumping onto the box does nothing for you in terms of increasing your ability to generate power.

That’s right, Ill say it again. The act of jumping on a box has no plymetric properties; it’s the landing that provides us with all the host of strength and power benefits! It’s amazing to think that the small window of time between when your feet strike the ground and the time it takes you to jump back up is where we get all the benefits of a box jump. Sure jumping up on a box might get your heart rate and look cool, but so does break dancing…

Phase 3: is the concentric phase, where the voluntary action of jumping is combined with the neurologic, spring-like release of elastic energy. I fear this is where most crossfitters think they are getting the benefit of jumping. Plyometric training goes well beyond basic concentric muscle contractions.

Now how do we capitalize on all this gibberish? Next time you look up at the board and see box jumps keep these tips in mind.

  1. As your dismounting from the box have your arms back in what we call the ready position. This will assist with your timing and place you in a preparatory position.
  2. As you approach the ground, anticipate your landing and apply as much force as possible to the ground. Pretend your legs are two pogo sticks and you’re trying to get those springs to recoil as much as possible.
  3. Avoid heal contact! You are able to produce more force, at a greater rate of speed if you land on the balls of your feet. Your ability to capitalize on the benefit of storing energy in the Achilles tendon is also dependent upon your ability to stay on the forefoot.

Courtsey of CrossFit South Bay

11-2-10 WOD

30 – Walking Lunge with Med Ball Overhead
30 – Med Ball Sit Ups
200m Run w/med ball

30 – Wall Balls after the med ball sit-ups
400m Run with the med ball


Begining tomorrow (november 3rd) we will be adding a noon class.

Just want to send a shout out to my good friend and fellow CrossFitter Kathy Gunther. After a little encouragement she opened her door on November 1st in Bountiful. CrossFit 22 is another great affiliate and if you have any family or friends in the Bountiful/Woods Cross area, be sure and send them into see Kathy. She’s a great coach and it’s nice to know we have a sister box in the Bountiful area! Congrats Kathy!


500m Row
25 Wall Balls
25 Kettle Bell Swings

Row 1000m 15 strokes at a time. After every 15th stroke, do 10 burpees
5 min rest (the clock continues to roll)
60 – 95#/65# Push Press. If the bar stops moving you must do 15 Box jumps (24″/20″) before you can go back to the bar. Time stops when you complete all 60 Push Press.

30 Mountain Climbers
30 Sit ups
30 Push Ups
400m run


CrossFit IoTA Class Schedule
Monday thru Friday

5:30 am, 6:15 am, 7am, 8am, 9:15 am CrossFit Class
3:00 pm, 4:00 pm, 5:00 pm, 6:00 pm CrossFit Class
Friday Afternoon 1:40, 4:30, 5:30pm CrossFit Class
Saturday 7:30 am