1-10-11 WOD

10 Burpees
10 Toe to Bar
20 Box Jumps (24″/20″)

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. (This was the crossfit.com workout on saturday January 8, 2011)

We will be learning a new skill tomorrow, the ball slam.  Check out this demo video so you can see how it is done properly. Ball Slams [wmv][mov]

To find your greatest opponent, you need only look in the mirror. Unknown



Happy Birthday to Raelyn Rigby and Casey Everston! Hope you both have a great day and if you see these two at the box Monday be sure and wish them a HAPPY BIRTHDAY!!

Also a reminder to all of our members that we will be competing as a team/group in the DIRTY DASH on June 4th down at Soldier Hollow.  If you’re not on our team and want to be talk to coach Paul.  Every one is invited and we’re going for some fun in the mud!!

Athlete Profile – Daeci Burr

What is your day job? I am a stay at home mother of 4. Which I LOVE!

How were you introduced to CrossFit? Friend and Neighbor, Sydne Garner. Thank You Syd!

What is your favorite WOD or Lift? push press

What is your favorite skill/movement that you have learned at CrossFit IoTA? Kettlebell Swing

How has CrossFit changed your life? Made me stronger, and gave me back the desire to run again, which I have not done since High School.

One word to describe me would be… forgetful

I have always wanted… To travel anywhere really!

Outside of the gym, I like to… be with my family!

Three things you would always find in my fridge… Water, peppers and cranberry juice

Something nobody knows about me or would be surprised to know about me… I LOVE to clean

Favorite physical activity outside of CFI… walking, bike rides with my kids, and hiking

Favorite place to eat in Cache Valley … As long as I don’t have to clean it up or cook it, I really don’t care.

Song(s) that gets me pumped up for a workout… Anything LOUD!

The last thing I ate was… Granola bar

My proudest accomplishment is… Marring the most amazing person, and have 4 wonderful kids!

My six month goal is… To be able to do a REAL push up, no more girl push ups!

If I could have ANYBODY (living or dead) over for dinner, it would be… My Great Grandmother Lucile. We shared the same birthday, I love and miss her very much!

My favorite workout attire is… Capris and a t-shirt

My favorite workout partner(s)… Love the people that come in at 4. But really anyone.

If you created a WOD and named it after yourself what would the workout be?15 min amrap
7 kettlebell swings
14 push ups
21 sit ups
To end a 400 m run

“Daeci is a genuinely kind person and a joy to be around.  It’s been fun to get to know her kids as they are frequently watching movies in the front room while mom and dad are hitting the WOD. I’ve really enjoyed watching Daeci embrace crossfit and I love her enthusiasm that she brings to the box each day. Even if it’s KAREN she’s still willing to put forth her very best. Keep up the great work!!” – Coach Paul

We are OFFICIALLY moved in!!

Thanks to Rick Hall, Kevin Norman, Kyle Smith, Doug Berry, Steve Conrado , Habb Wells , and Brock Reese for your help today in getting the wall torn out and the pull-up bars moved over. Thanks Mike Newswander and Steve Smith for your help cleaning up.  It would have been a LONG day without all of your help. 

I also appreciate Jerry Hall (Hall Drywall) and Scott Willmore (Lone Pine Paint) for getting in and making the sheet rock and paint happen so quickly.  Thank you for both a job well done!! 

Brock, Steve, Habb, Rick, Kevin and Kyle helping reinstall the pull ups bars in our new space.

My friends our new space is READY for Monday!!


1 min max rep pull-ups
1 min rest
2 min max rep sit-ups
1 min rest
3 min max rep box jumps (20″/24″)
1 min rest
2 min max rep sit-ups
1 min rest
1 min max rep pull-ups

Add total reps from each movement for your total score.

New space is getting CLOSE!!

Just wanted to update everyone on the progress we’re making on our expansion. The wall that needed to be sheet rocked was prepped (see picture above), the sheet rock was hung and the mud and tape applied (thanks Jerry Hall and crew for a quality and quick job!!). The painter will be in tomorrow morning and begin the paint prep and application. He will be finished up sometime Friday. Saturday after the WOD we will pull out the pull-up bars and then tear down the wall…for time, only joking 😛 – But bottom line we’ll be in the new space by Monday of next week. I just want to thank all of you who come consistently, work hard and do things you never thought possible. You are CrossFit and truly make our box the great place that it is!!