9-6-10 WOD

100 Single Jump Rope
Knees to Elbows
Wall Balls (20# @ 10’/ 14# @ 9′)
100 Single Jump Rope

A little post WOD Mobility action with with our four newest members!!

We also wanted to remind everyone that Saturday (Sept 11th) we will be doing the WOD @ 7am. The WOD will be “MURPH” to commemorate September 11th.  The WOD Saturday can be done as a team of two or individually.  We are doing the WOD at 7am Saturday as we will be holding our free nutrition seminar at 8:30am which will be led by Coach Brett.

Article of the Day: Army Fitness: Unfit Recruits “Too Fat to Fight” Force Army to Ease Training – This speaks volumes about our nations level of fitness.  Here is a quote from the article I found particularly eye-opening, “The Army has long rejected potential recruits who are overweight. But the number of potential recruits deemed too fat to fight has been growing in recent years, the result of America’s obesity epidemic, says the Times.” Post your thoughts to comments.


9-5-10 1 mile / 5k / 10k

We will be meeting tomorrow out in Wellsville for the Wellsville Founders Day fun run. Race registration starts at 6am and the race starts promptly at 7am. 1 mile, 5k and 10k.     

Wellsville Fun Run RACE UPDATE – We had a great crowd of athletes from our box show up and run with us this morning. Since this race wasn’t run with a chip and the race organizers didn’t recod times, send me your times so I can post them.
10k – Paul Whitteker – 40:20 (PR), Tyler Axtell – 57:10 (PR)
5k – Mike Newswander – 24:35 (PR), Allyson Tarr – 29:55 (PR), Tod Martin – 24:53 (PR), Mychal Millborne – 19:55 (PR), Tammy Call, Braden Call,  Adan Arroyo, Ace Phillips, and a bunch of other athletes from the LHS Soccer Team.
1 mile – Jarenn Newswander (10) 6:55 (2nd Overall) – Bryson Newswander (8) 7:25 (4th Overall)   

I also wanted to let you know that I have returned from the CrossFit Movement and Mobility Certification and it was excellent. I learned a ton of great stuff and look forward to sharing it with all of you. Be sure and check out this mobility wod for some great ideas about stretching while in a chair.  I must say that I quite like Kelly’s shirt in this one too 🙂      

Paul and Kelly Starrett the "master of mobility" at the most recent movement and mobility cert

Athlete Profile – Brandi Bastain

What is your day job? IT Coordinator at Cache Valley Bank

How were you introduced to CrossFit? My good friend Tami just couldn’t hide her love for it!!

What is your favorite WOD or Lift? Tabata – I don’t know if I can say I really liked it…but I liked how I felt when I was done!

What is your favorite skill/movement that you have learned at CrossFit IoTA? Wall Balls (Squats used to hurt my knees until I learned how to do them correctly.)

One word to describe me would be… Dependable

I have always wanted… To travel somewhere exotic and climb a mountain or something…

Outside of the gym, I like to… Play almost any type of team sport

Three things you would always find in my fridge… Milk, Fruit, Yogurt

Something nobody knows about me or would be surprised to know about me… I grew up on a farm just over the border in Idaho

Favorite physical activity outside of CFI… Biking or anything sports-related

Favorite place to eat in Cache Valley … Sizzler ( I know that makes me sound old, but I love their salad bar!)

Song(s) that gets me pumped up for a workout… Anything with good guitar and drums

The last thing I ate was… Costa Vida Pork Salad

My proudest accomplishment is… Academic: Graduating Summa Cum Laude from USU
Physical: Completing the Cache Valley Classic Triathlon (I don’t like swimming outside of a pool, so Hyrum Dam was a big goal for me!)

My six month goal is… I really can’t see past LOTOJA right now, which is on September 11!!

If I could have ANYBODY (living or dead) over for dinner, it would be… C.S. Lewis or Jeffrey R. Holland

My favorite workout attire is… Shorts and a t-shirt

My favorite workout partner(s)… Encouraging friends

If you created a WOD and named it after yourself what would the workout be?
20 Knee-to-elbows
20 Wall balls
20 Pushups
200 m run
3 X

Brandi has been a pleasure to have at our box!  She is determined, capable and inspiring to see how much she does with her athletic ability.  From Softball to Cycling she’s got it covered.  I’m excited  to hear how LOTOJA goes on the 11th.  I know she’ll do great!! … and we didn’t forget Happy Birthday on Sep 4th!! – Coach Paul

9-4-10 Filthy 50

For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (35#)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (45#/30#)
50 Back Extensions (45#/30#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double unders

9-4-10 CFI Filthy 50 Scorecard

NOTE: There is also a variation of this workout called the Dirty 30. All that changes is the reps go down to 30 for each movement. You’ll recall that we did this WOD back on Memorial Day so you can check your “Dirty 30” time here.

9-3-10 WOD

CONGRATULATIONS to Tyler Roberts, a member of our box and a Junior at Sky View, for placing first at the Ogden Cross County Meet yesterday. Tyler came in FIRST overall in the Varsity division and the SkyView Cross Country Team also brought home a win placing 7 members of the team in the top 15!  They are now 2-0 on the season. Tyler has trained with us for the past 3 months and we are very excited to watch his progress throughout this season.   

11 Burpees
22 Walking Lunges
33 Double Unders   

QUICK REMINDER that we are CLOSED on Monday and that we will be meeting in Wellsville for the 1 mile, 5K or 10K. I’ll be taking signup forms out tomorrow afternoon if you get them to me by 10 am. Regular schedule resumes on Tuesday!!   

LHS Soccer WOD
10 Burpees
800 m Run
Push Ups
Walking Lunge
800m Run
10 Burpees   

To say we had an amazing August is an understatement!! August was stellar with a number of goals met and a LOT of PR’s!! Like I always say “showing up is the hardest thing!” You’re all making great strides by being consistent and doing your best. I am proud of each of you for the strides and efforts you are making. It doesn’t matter if you do Overhead Squats with PVC or 65#’s, you’re all getting better one day at a time. Here is the picture of our August Goal & PR board…September is up and ready to be filled!! Keep up the great work.   

August Goals and PR's


“The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.”
– Mark Twain

9-2-10 “NANCY”

5 rounds for time
400m Run
15 Overhead Squat (95#/65#)  

CFI Nancy Scorecard 9-2-10


May 28, 2010 “Nancy” Scorecard – compare here.  

Doug and Tami getting after the OHS!!


 Check here for some great mobility WOD action to help with the Overhead Squat. 

A few thoughts from Coach Paul… When we remind you to go lower or raise your chest and shoulders in a squat, pop your head through on a kettle bell swing, get deeper in a push up….we do it to help you become better and to get the results you are after.  As coaches we have your best interests in mind and if you don’t do the reps properly, or you don’t do the correct number, the only person you are really shorting is yourself. Your time that is written on the white board is only relevant as it relates to you.  Do your best and don’t short yourself on any work or range of motion. Do it RIGHT, Do it FASTER, Do it LONGER! If you can’t do it right, then there is no reason to go faster. Do your best and the results will come!  

This is a fantastic article from CrossFit fire on this exact thing.  

MAKE IT COUNT by: CrossFit Fire  

The Clock. It is both my enemy and my friend. Some will live and die for the clock, but the clock can take NOTHING away from me. The clock will not make me shorten my range of motion. The clock will not make me count that last pull-up where my chin didn’t quite make it over the bar. The clock will not make my back round, and my knees cave just so I can make it stop.  

I’m in charge of the clock. It stops when I say it stops. That clock and me are friends, but I’M THE BOSS. When I call “time”, that clock stops for me. My time is written on the whiteboard next to my name and only I know if each rep counted. Only I know if I turned around a few feet early on my run. The clock matters, but integrity matters the most.  

The clock tells me my progress, but it doesn’t define me. It doesn’t own me. It’s the other way around. I own that clock. Even when I’m on the 19th burpee of the Filthy Fifty, it’s my job to make that clock stop ticking. It’s my job to do it right. It’s my job to make sure it counts.

9-1-10 WOD

15 min AMRAP
5 – Sumo Deadlift High Pull
10 – Wall Balls
15 – Sit Ups

THE SOCCER TEAM WOD is BACK!!  M, W, F we will me meeting for a team WOD and to get some of our new recruits into the swing of the conditioning program that some of you have been doing all summer. Wondering what CrossFit can do for you as a Highschool Athlete? Just ask Braden… not only has his summer conditioning helped his soccer game, it’s made his wake boarding and other activities easier and a lot more enjoyable as well. P.S. – Nice work a few days ago knocking all 78 of those pull-ups out!

Tammy and Braden.....Mother and Son...Both dedicated CrossFitters!

400m Run
21 Burpees
21 Squats
21 Sit Ups

Don’t be afraid if things seem difficult in the beginning.
That’s only the initial impression.
The important thing is not to retreat; you have to master yourself.”
Olga Korbut Olympic Gold Medallist Gymnast