8-16-10 WOD

HAPPY BIRTHDAY NANCY!!  We enjoy having you at our box and hope you have a great day. 

Craig and Nancy swingin the kettle bells!


800m run
10 Plate Squat Cleans
30 Toe to Bar
400m run
10 Plate Squat Cleans
20 Toe to Bar
200m run
10 Plate Squat Cleans
10 Toe to Bar 

August 17th @ 8:30 pm we will be holing an introduction to CrossFit class and WOD.  If you have any friends who are hesitant to come down and give CrossFit a try, bring them down Tuesday night.  Also be sure to check our on-line schedule and the whiteboard at the box for upcoming schedule changes and events.  

“Do my limitations define me? Or do I define my limitations?”

Watch a short video here by CrossFit Woodlands about limitations. 

PS – We got our picture featured on the CrossFit Endurance Facebook page!  Be sure and become a fan of CFE.  For those of us that enjoy endurance sports in Cache Valley, this is the best training program around, and we’re certified to teach it at our box. From the Top of Utah Marathon, Lotoja, biathlon or triathlon, we’ve got your training covered with the most experienced CrossFit Endurance certified coach in Cache Valley.


Athlete Profile – Jen Pitcher

Jen Pitcher


What is your day job? I work in the Digital Initiatives department at the USU Library during the day and do the office management for our family business at night. (Jen’s and her husband Kory own Joy Ride Bikes in downtown Logan.)    

How were you introduced to CrossFit? Paul told me about it over a year ago, but I didn’t join until he opened in Smithfield.    

What is your favorite WOD or Lift? Can’t think of a favorite WOD, I love the variety. I don’t think I’ve ever repeated a workout yet (except the rookie).    

What is your favorite skill/movement that you have learned at CrossFit IoTA? I love that I’m able to get through lots of sit-ups. For some reason they’ve always been a challenge. One of these days I’m going to figure out pull-ups and double unders.    

One word to describe me would be… dedicated    

I have always wanted… to have the freedom to travel.    

Outside of the gym, I like to… spend time with my family, read, bike, hike, cross-country ski, camp, be outside, learn new things and watch the sun set.    

Three things you would always find in my fridge… eggs, yogurt, lemons    

Something nobody knows about me or would be surprised to know about me… since this is an exercise-based audience it might be surprising to anyone who has worked out with me that I signed up for the cross-country team in high school. Not surprising is that the next day the coach called me at home and questioned my decision.    

Favorite physical activity outside of CFI… cross-country skiing    

Favorite place to eat in Cache Valley… Old Grist Mill    

Song(s) that gets me pumped up for a workout… Lots of songs from the 80’s, but I would have to say Europe’s “The Final Countdown” is my current favorite.    

The last thing I ate was… Tiny Spicy Chicken from Formosa.    

My proudest accomplishment is… Having such great kids, but that’s not really just my accomplishment. Oh, and completing the 5k earlier in July. Notice I said completing, not “competing in”.    

My six month goal is… a sweet pair of jeans hanging in my closet    

My favorite workout attire is… something comfortable and ultra wicking.    

My favorite workout partner(s)… my son.    

If you created a WOD and named it after yourself what would the workout be? I’m not sure, but I can tell you it would not include burpees.    

“Jen has a cup half full personality.  After the first time she did the rookie workout I thought “This is a gal who is going to have some amazing improvement over time”  and improve she did.  When we retested the Rookie workout again, she had dropped 7:08 off of here 1 round time, and completed a second round in less time than it took her to do one just a few months ago, making her the most improved athlete at our box.  No mater what it is Jen always puts forth her best effort and at the end of the day that’s what we should all be doing, our best.  Keep up the great work Jen!” – Coach Paul

8-14-10 the Green Iguana – Courtesy of Crossfit Cache Valley

“The Green Iguana”
courtesy of CrossFit Cache Valley
400 m Run
30 Walking Lunges
20 Box Jumps (24″/20″)
400 m Run
30 Burpees
20 Box Jumps
400 m Run
30 Double Under (90 Singles)
20 Box Jumps
400 m Run
30 Wall Balls (20 lb/ 14 lb)
20 Box Jumps  

This is a favorite Saturday WOD of mine, and thanks to the Crew at CrossFit Cache Valley (and especially Brad Thorne) for bringing such an amazing and life changing program to Norther Utah. Brett, Tami and I all have great memories from our time spent at CFCV, reminisce fondly of the times we shared, and appreciate all that we learned while we where members of CFCV.  I hope that you all enjoy one of my favorite Saturday wod’s that Brad threw our way.  

During our time at CFCV one of the trainers was Jack Etherington.  He is a great coach, has an amazing sense of humor and was definitely a great guy.  He’s since moved to the pacific north-west to open CrossFit Epiphany.  If you have friend or family in the Vancouver Washington area, be sure to recommend Jack’s box to them.  

Paul & Jack in the home stretch of the final WOD at the 2010 Utah Fitness Challenge.

8-12-10 WOD

400m run then
7 – Kettle Bell Swings
14 Double Unders
Once you have completed the 5 rounds, finish with 400m run

A community built around trying to become better people is nothing new.  A community built on becoming more fit as a means of bettering ourselves is very special. Sometimes the workouts bring up our psychological limitations and sometimes our physical ones, either way we grow stronger, and we do it together. – I just wanted to let you all know that I am grateful for each of you and the time you take to encourage and help each other.  We’re all on life together and its a good thing to know that you have friends that share in your life experiences, as well as your goals and are there to help build you up.  Our community is growing stronger each day and I am so happy to be a part of this wonderful group of people!!

8-11-10 WOD

15 min on the clock (scaled will be 9 min on the clock).  At the beginning of each minuet and on the on the minuet thereafter, perform the following task;

3 burpees, 6 box jumps, 3 burpees

1 point per round, no penalty for a failed round, 15 knees to elbows for rounds in which no attempt is made.