8-20-10 “Jackie”

1000m Row
50 Thrusters (45#)
30 Pull Ups

Tyler and Mychal rocking their pull-ups in Jackie! While other highschool kids dream about doing pull-ups, these two are DOING them!!
CFI Jackie Scorecard 8-20-10

“Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice” (Mark Rippetoe)

ARTICLE of the DAY: CrossFit’s old-school approach gains fans
By Sean Callahan, Special to Tribune Newspapers

CrossFit may be the latest thing in fitness, but it’s also a throwback to an era of medicine balls, calisthenics and free weights.

Maybe that’s why CrossFit gyms throughout the country count among their aficionados a growing number of older athletes looking for a different — and perhaps better — way to stay in shape.

“We have more than a few older athletes,” said Justin Marcis, 33, owner of a CrossFit gym in Chicago. “Our oldest is 74, and the great thing about what we do and how we approach fitness is that nobody is excluded. Everybody can do everything.

“A 74-year-old woman does everything that everybody else is doing. But instead of having 250 pounds on the bar, maybe it’s 35 pounds on the bar. Instead of pull-ups, maybe it’s jump-up pull-ups.” continue reading here…


8-19-10 WOD


15 – Sumodeadlift High Pull
25 – Box Jumps
40 – Double Unders (4:1 Singles)

Coach Brett takes over the warm-up!

“Great spirits have always encountered violent opposition from mediocre minds.”
– Albert Einstein

8-18-10 WOD

20 Burpees
400m run
30 Push Ups
40 Kettle Bell Swings (35#/53#)
30 Push Ups
400m Run
20 Burpees

Coaches Challenge: Ring Push Ups (same number) or Hand Stand Push Ups (1 HSPU – 3 Toe Push Ups)

We’ve all been talking a lot lately about diet and how it, combined with exercise is beneficial.  Don’t forget we will be having a free nutrition seminar at 8:30 am on September 11th (the WOD that day will be a commemorative HERO WOD at 7am).  But onto what I wanted to share with all of you was the effects that drinking soda pop have on your body. (Click on the image to enlarge)

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”

-Mark Twain-

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