10-19-10 WOD

400m run then,
21 Squats
15 Pull Ups
9 Floor Wipers (135#/95#)
400m run finisher

“If passion drives you, let reason hold the reins.” — Benjamin Franklin


10-18-10 WOD

200m run
30 Knees to Elbows
30 Push Ups
800m run
30 Push Ups
30 Knees to Elbows
200m Run

400m run
30 Burpees
400m run
30 Wall Balls

Some of the PM guys havin a good time!

“As the builders say, the larger stones do not lie well without the lesser.” — Plato

Athlete Profile – Tonya Newswander

What is your day job?  Stay at home mom of 4 children.  I am also the Primary President in our ward.

How were you introduced to CrossFit?  I went for the first time with Lisa Llewellyn and Angie Jensen.

What is your favorite WOD or Lift?  I like AMRAP WODs and WODs with 200m runs in them.

What is your favorite skill/movement that you have learned at CrossFit IoTA?  Deadlifts and Power cleans.

One word to describe me would be…  Responsible

I have always wanted…  To travel to Holland.

Outside of the gym, I like to…   Read, sleep, watch movies, spend time with the kids, do Sudoku puzzles.

Three things you would always find in my fridge…  Orange juice, grapefruits, tomatoes.

Something nobody knows about me or would be surprised to know about me…   I love geometry.  I have a degree in Math Education and taught Junior High math (algebra, geometry, pre-algebra) for 3 years.  I coached track at the Junior High and coached a boy who went on to later become junior world champion in the 400m hurdles.

Favorite physical activity outside of CFI…   Take walks (especially at sunrise and sunset), hike, run races with our kids.

Favorite place to eat in Cache Valley…   Sweetly Divine (I love their turkey sandwiches)

Song(s) that gets me pumped up for a workout…   Journey, Def Leppard, and other 80’s music.

The last thing I ate was…   Ham, cheese, and tomato sandwich.

My proudest accomplishment is…   My college degree, my family.

My six month goal is…   To run a fast, full-sprint 200m again.

If I could have ANYBODY (living or dead) over for dinner, it would be…   Jim Lovell (from the Apollo 13 moon mission)

My favorite workout attire is…   I like to have a good shoe.

My favorite workout partner(s)…  All of the CrossFitters who encourage and help me to push myself and do my best.  

If you created a WOD and named it after yourself what would the workout be?  5X – 15 wall balls, 15 power cleans, 200m run.

It has been enjoyable to see Tonyas atletic fire reignight. Over the past few months shes shared stories and fond memories of here days as a highschool track and crosscountry athlete. Tonyas drive and desire to get better is inspiring! Keep up the great work. – Coach Paul


TABATA SOMETHING ELSE (courtesy CrossFit Inc.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Add the total reps from all 32 intervals for total final score.

CFI Tabata Something Else Score Card

June 4, 2010 CFI Tabata Something Else Scorecard – Compare here.

Living the CrossFit Life

by: Allison Belger

CrossFit has become an integral part of the lives of athletes, coaches and affiliate owners. Dr. Allison Belger interviews CrossFit athletes from different walks of life to find out just how much CrossFit affects us.

Ever notice that we CrossFitters tend to talk about CrossFitting a lot? Do you ever find yourself wondering what you used to talk about before you started CrossFitting?

I’ve written before that I think CrossFitting with consistency and intensity both requires and evokes emotional commitment. For many, it is too challenging and transformative to engage in casually. It makes us vulnerable and forces us far beyond our zones of comfort. It makes us reckon with decisions we make about eating and sleeping. It makes us consider all our excuses for not being as fit as we’d like. It gets our competitive juices flowing and encourages us to set higher goals for what our bodies can do.

Continue reading this article here…

Stacey & Michelle living the life and doing the work!

10-14-10 WOD – UEA SCHEDULE CHANGE & The Dirty Dash

12 min AMRAP
round 1 – 200m Run & 10 Kettle Bell Swing
round 2 – 200m Run & 10 Wall Balls

1 point for each complete round

CONGRATULATIONS to Tyler Roberts and the Sky View Boys Varsity Cross Country team for bringing home the region trophy!  You can read the article in the Herald Journal here.  Next week is the state meet and we are wishing them all the best of luck!! 

Our class schedule this weekend will have 2 small changes for the upcoming UEA Weekend.

  • No 4:30PM class and no 5:30PM class on Friday, October 15, 2010.  We will have one WOD Friday afternoon at 5:00 PM.
  • No 7:00 AM Oly Lift Class Saturday morning, but we will be holding our regular 7:30 AM WOD.

Our regular schedule will continue as usual on Monday, October 18!  You can view our complete schedule here.

We are now signing up the CrossFit IoTA Teams the DIRTY DASH 5K, as we want to get in before the price goes up or the event is sold out.  Be sure and add your name at the box if this is something you would like to participate in with all of us.  EVERYONE is invited including friend from other CrossFit affiliates, weekend warriors or if you’re a member of another gym in the Cache Valley area.  The event date is May 21, 2011 at soldier hollow in Midway.  This will be a very fun spring event and we look forward to doing it together!!  Come join the CFI team for a good time in the MUD!!