10-22-10 – 300

25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# 
50x KB Clean and Press @ 36# / 25# (KB must touch floor between reps)
25x Pull-up
300 reps total


June 4, 2010 CFI “300” Scorecard from June 25th, compare here.

“When you’re average, you’re just as close to the bottom as you are the top.” — Alfred North Whitehead





Even though Christmas is nine weeks away, many people won’t have a Christmas unless we have individuals, groups, clubs and businesses willing to step forward to “adopt” them.  This year at CrossFit IoTA we will be contributing to our local SUB for SANTA here in Cache Valley and will be adopting a family.

This is something that is completely voluntary and if you would like to participate, please do.  The BURPEES for SANTA challenge will begin tomorrow at our box!!  Each day we will be doing Burpees after the WOD, starting tomorrow with 1 and ending with 50.  For each day we would ask that you drop one penny for each burpee you do into the BURPEES for SANTA jar.

So day one, you do one burpee after the WOD, grab a penny from your car and drop it in.  Day two, two Burpees, two pennies and so on until we reach 50 on December 18th.  It’s that easy!  Then we will take the jar (or hopefully something bigger by that point) and convert all the loose change into manageable bills so that we can provide Christmas for a family in need. Anyone who would like to be on the shopping committee talk with Tami or Paul.

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