6-7-10 WOD

15 – Thruster (95#/65#)
15 – Sumo Deadlift High Pull (70#/55#)
400m run

Challenge – 95# S.D.H.P.

Don’t forget, the workouts are always scaleable and if it looks to hard, click here.

I found this while reading CrossFit Ramstien’s blog and couldn’t agree more.  It really hit me and is EXACTLY the way I feel about CrossFit IoTA, and the wonderful people who come through our door.  “Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling. Melodramatic you may say? Nah…simply passionate.”

The Logan High Soccer Team joined us today for their inaugural WOD!  They have implemented CrossFit as their strength and conditioning program (both on and off season).

Logan High Soccer Team

LHS Soccer WOD

400m run
20 Burpees
20 Squats
20 Pull Ups
15 Sumo Deadlift High Pull
400m Run
15 Sumo Deadlift High Pull
20 Pull Ups
20 Squats
20 Burpees
400m run

It was enjoyable for us to see the fire of completion between these young men and camaraderie that exists with a team as they together unite to increase their level of fitness. Here is a link to a great video that appeared on the main site a few days ago about “Camaraderie” with Steve Liberati and Zach Even-Esh by CrossFit Again Faster – video [wmv] [mov]


Rest and Recovery….what’s the big deal?

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the body and especially the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can also help maintain a better balance between home, work and your fitness goals. Read on here…

WOD 6-5-10

15 min AMRAP (As Many Rounds As Possible)

200m run
3 Burpees
6 KB swings
9 Box Jumps

The Relationship Between Diet and Exercise – This is a quick and simple aproach explaining the effects that nutrition and exercise have on each other.

I. Diet modulates weight.
II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose weight (and improve health).
2. Exercise intensity will improve how fast your body composition changes.

Read more here.

I was also reading thru a bunch of CrossFit blogs on-line (imagine that) and found this amazing testimonial.  I couldn’t agree more that if you are willing to come put the work in you can do amazing things, no matter what level your fitness is at.  Be the BEST YOU!!

“There are no great men, only great challenges that ordinary men are forced by circumstances to meet.” -William F. Halsey

Tabata Something Else

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. 

Tabata Something Else
CFI TABATA Something Else - Scorecard


 Just a note that I mixed up Hab & Brocks scores and Mike N actually scored a 230….adding after a tabata was never my long suit either!! 

6am at the pull-up bar for TABATA


“Lots of people want to ride with you in the limo, but what you want is someone who will take the bus with you when the limo breaks down.” -Oprah Winfrey

Endurance Thursday

Your choice, row or run –

Run: 4 x 800m holding fastest possible pace without slowing more than 5 sec per fastest 800 or you foul.  90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more than 5 sec per fastest 1000m or you foul. 90 second recoveries

FOUL Penalty: 15 Burpees for each foul

WOD – 6-2-10

for time

15 – Knees to Elbow
30 – Walking Lunge
12 – Knees to Elbow
24 – Walking Lunge
9 – Knees to Elbow
18 – Walking Lunge
6 – Knees to Elbow
12 – Walking Lunge
3 – Knees to Elbow
6 – Walking Lunge

“Pain is just weakness leaving your body.”
– Unknown


“Lest We Forget”
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.  

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.  

The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time. – courtesy Russel Burger, and the CrossFit Journal  

Tomorrow we will all honor USAF SSgt Travis L. Griffin, who at age 28 was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.  

Travis L. Griffin aka - GRIFF


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards 

CFI "GRIFF" Scorecard 6-1-10

P.S. – I added the scorecard and an action shot from todays WOD below and a few more shots over on our facebook group.