7-24-10 WOD

“A Few of Your Favorite Things…” That’s all I’m giving you. 🙂 We’ll see you at 7:30 for some fun!!  If you don’t come be sure and check back and see what we did…  

So as you all walked through the door this morning you were asked what your favorite CrossFit move was and some of you were asked to choose a number.  Once we hade the movements and numbers selected, the wod was written.  It true CrossFit form it was unknown and unknowable, everyone contributed and everyone jumped in!!  

7-24-10 CFI White Board


 Today three of our athletes also went and participated in Newton’s 5k.  Tami, Sam and Habb all set PR’s at this race and we are excited for their progress.  Another one of our athletes, Tandy O., took part in a 10k in Salt Lake City this morning and also set a PR at 46:44.  

Tami, Sam and Habb taking a bite of their medals after the Newton 5k.

7-22-10 “Fight Gone Bad”

Fight Gone Bad (Courtesy of CrossFit Inc.)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will use this in 3 round version, some CrossFiters have used this in a 5 round version. The stations are:  

Wall-ball: 20 pound ball, 10 ft target. (w-14#-9′) (Reps)
Sumo deadlift high-pull: 75 pounds (w-35 pounds) (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (w-45 pounds) (Reps)
Row: calories (Calories)  

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.  

I just posted a BUNCH of pictures from today over on our facebook page.  Be sure and join our group to see all of the action at our box!  

Adam and Tyler getting up on the 20" box


CrossFit IoTA Fight Gone Bad Scorecard 7-22-10

“Practice as if you’re the worst, perform as if you’re the best.” -unknown

7-21-10 WOD


COACHES CHALLENGE – Olympic Lift of Your Choice
28-21-14-7 Burpees
14-11-8-5 Olympic Lift (i.e. Squat Clean, Clean and Jerk, Thruster, Snatch, Squat Snatch, ect.)  

Coaches Challenge - Tandy 95# Clean and Jerk, Lane 115# Hang Clean


I also neglected to congratulate Tonya N, Mike N and Tandy O for hitting their double unders for the first time in a workout on Monday.  Tyler R also did kipping pull-ups in a workout for the first time on Monday.  It sure is a pleasure to watch each and every one of you improve daily!  

“Courage is as often the outcome of despair as of hope; in the one case we have nothing to lose, in the other, everything to gain.” Diane de Pointiers

7-19-10 WOD

35 Wall Balls
30 Kettle Bell Swings (53#/35#)
25 Burpees
20 Double Unders
15 Pull Ups
10 Overhead Squats (95#/65#)
5 Sumo Deadlift High Pull (95#/65#)
200m run

Death by 10 meters (we’ll use 10 yards since we have the football field)
3 min rest from the time the last athlete finishes
2 min max rep push-ups

10 yards on the min. Every minute thereafter, add 10 meters. We will use the markers on the field and add one return trip each minute on the minute… So you are to adding 10 yards each round until you can no longer continue.

PENALTY – If you finish with 12 rounds or less, you owe 15 burpees per incomplete round. So if you finish with 12 rounds, you owe 15 burpees, 11 rounds complete, you owe 30 burpees ect.

Death by 10 yards on the Logan High Football field


Just a reminder to everyone that we will be moving the 3:15 pm class to 3:00 pm.  So if you have been coming at 3:15, we’ll plan on seeing you at 3:00.  Also the 5:15 pm class will be canceled this Friday.

Athlete Profile – Michelle Weeks

We are going to periodically start profiling some of the athletes (and yes you are all athletes) at CrossFit IoTA. So don’t be surprised if we send you an e-mail and ask you to participate.  The first athlete we have chosen to share a profile of is Michelle Weeks. 

Michelle swinging the 44# Kettle Bell. She said it was an accident, but we know she's one tough lady!!


What is your day job? I am a Mom & Registered Nurse at Logan Regional Hospital (that is actually a night job).  

How were you introduced to CrossFit? I heard about it first from a friend doing it in Logan, but my husband noticed  people “working out” when he drove by the box & took me over there to find out about it. 

What is your favorite WOD or Lift? Anything without knees to elbows or floor wipers!  

What is your favorite skill/movement that you have learned at CrossFit IoTA? I have really just enjoyed the variety! You guys do a great job. I have enjoyed making new friends & acquaintances. Everyone is so supportive & nice. Thanks! 

One word to describe me would be…my husbands’ reply was “bull-headed”.   I would say determined. 

I have always wanted…to travel.  

Outside of the gym, I like to…read, ski, water ski, hang-out with my kids, bike, hang-out at the beach. 

Three things you would always find in my fridge…salsa, pickles, apples  

Something nobody knows about me or would be surprised to know about me…I used to be able to do high kicks & jumping splits. 

Favorite physical activity outside of CFI…bike, ski, run. 

Favorite place to eat in Cache Valley…Cafe Sabor 

Song(s) that gets me pumped up for a workout…classic rock (AC/DC, Boston, Bon Jovi, Ozzy, etc.) 

The last thing I ate was…Turkey wrap. 

My proudest accomplishment is…My kids! 

My six month goal is…be in the best shape of my life, lose weight.  

My favorite workout attire is…shorts, tank, hat.  

My favorite workout partner(s)…everyone at Crossfit 

If you created a WOD and named it after yourself what would the workout be?  I don’t know, I’d have to leave that to the experts. 

“Michelle is doing an awesome job of finding her best.  She always chooses more work over less and tries to do it right, before faster and easier.  What an amazing amount of progress you’ve made in the past 6 weeks.  Great Job Michelle!!” – Coach Brett