7-6-10 WOD

15 min AMRAP (As many rounds as possible)
6 – Kettle Bell Swings (55#/35#)
9 – Wall Balls (20#-10′ / 14#-9′)
12 – Walking Lunges (45#/25#)

5:15 pm class hitting it when it's HOT!!

CrossFit Women
Miranda Oldroyd muses on the new definition of beauty.CrossFit athlete and Headquarters trainer Miranda Oldroyd knows first hand what it’s like to compete. Miranda took 22nd place in the 2008 CrossFit Games. Injury prevented her from competing in 2009, and this year she placed 2nd place at the Utah Sectional and 14th at the Northwest Regional. This year she will be presenting the CrossFit Games Finals to our online viewers via live webcast from the Home Depot Center. Miranda sent the following thoughts.

To all of the amazing ladies who are getting ready to compete in the upcoming CrossFit Games-Many of whom I have met, a few of whom are my closest friends and coworkers, and all of whom I and other female CrossFitters around the world look up to.

Some of you are mothers. Some of you are wives. And maybe a few have no interest in either title. Some of you are coaches, firefighters, soldiers and Marines. But even more of you are teachers and nurses. You are women who can be found working in an office or going to school.

All of you are STRONG.
All of you are BEAUTIFUL.
All of you are… a little CRAZY.
All of you are absolutely INCREDIBLE.
All of you are INSPIRATIONAL.

All of you deserve to be extremely proud of yourselves. Whether you come out last place on July 18th or become the 2010 CrossFit Games Champion, you have already secured your spot amongst some of the most amazing athletes…some of the most amazing people, WOMEN, that I have ever had the privilege of meeting and knowing.

Enjoy every moment and don’t leave a single thing out in that arena. We will all be cheering and rooting for you all!


Read the complete article here. Courtesy of CrossFit Inc.


7-5-10 WOD – 5k or 10k

5k or 10k fun run in Lewiston – July 5th    

Lewiston 5k CrossFit IoTA Team


Race Results are posted here! Everyone on the CrossFit IoTA Team finished in the top 10 in their age group and we where all in the top 25 overall… WOOT, WOOT!! Not to shabby in a field of 104 women and 80 men!  

—- 5k —-
Paul Whitteker – 18:48 – 2nd Overall – 1st (male age 30-39)
Brett Brunson – 23:04 – 19th Overall – 7th (male age 30-39)
Tami Rigby – 23:07 – 3rd Overall – 2nd (female age 30-39)
Sam Eborn – 25:18 – 18th Overall – 4th (female age 30-39)
Kelli Brunson – 25:30 – 19th Overall – 5th (female age 30-39)
Kim Thompson – 25:54 – 24th Overall – 8th (female age 30-39)
—- 1 mile —-
Hannah Thompson – 9:02 – 4th Overall – 2nd (age 10-12)   

If you haven’t signed up for this run, don’t worry you can do it when you arrive ($10).  We will also have our CrossFit IoTA race shirts too, so we can all wear the team shirt!! Be sure and save your race number, so that after the race you can write your info on your number and then we can tack them to our wall of fame at our box! We look forward to seeing you there…    

6am – Meet at the Box if you would like to car pool out to Lewiston
6:40am – Team Picture
7am – 5k or 10k fun run in Lewiston
8 am – Class at CrossFit IoTA if you can’t/don’t want to run

The tenderest words in American political history…

The tenderest words in American political history were cut from the document they were to have graced.

It was July 1, 2 ,3 and 4, 1776, in the State House in Philadelphia. America was being born. The Continental Congress was reviewing and editing the language of the proposed Declaration of Independence and Thomas Jefferson, its primary author, was suffering the death of a thousand cuts.

The tensions over slavery had been wrenching, terrible, and were resolved by brute calculation: to damn or outlaw it now would break fragile consensus, halt all momentum, and stop the creation of the United States. References to the slave trade were omitted, but the founders were not stupid men, and surely they knew their young nation would have its date with destiny; surely they heard in their silence the guns of Fort Sumter.

Still, in the end, the Congress would not produce only an act of the most enormous human and political significance, the creation of America, it would provide history with one of the few instances in which a work of true literary genius was produced, in essence, by committee. (The writing of the King James Bible is another.)


The beginning of the Declaration had a calm stateliness that signaled, subtly, that something huge is happening:

“When in the Course of human events it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to separate.”

This gave a tone of moral modesty to an act, revolution, that is not a modest one. And it was an interesting modesty, expressing respect for the opinion of the world while assuming the whole world was watching. In time it would be. But that phrase, “a decent respect to the opinions of mankind” is still a marker, a reminder: We began with respect. America always gets in trouble when we forget that.

Continue reading here…


“The Crossfit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals!”

That’s right, you’re the athlete!  Whether you consider yourself one or not, if you’re a CrossFitter then you are.  So, what are your goals?  Lose weight, get stronger, competition, be a better you, or just live long and prosper.  What ever they may be, write them down and get to work.  There’s no time like the present.  Need help setting some goals, or want a little direction, talk to us we’ll gladly help and give you some ideas.

“Sports do not build character, they reveal it.”
– John Wooden


To commemorate July 4th we will be doing the HERO WOD “Danny”.

Daniel Sakai
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. 

As many rounds in 20 min of:
24″ (20″) box jump, 30 reps
115 (75) pound push press, 20 reps
30 pull-ups

7-2-10 WOD

6 rounds, for time;

200m run
12 Sumo Deadlift High Pull (95#/65#)
9 Pull Ups
6 Thrusters (95#/65#)

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.” – unknown



Double Unders (4:1 Singles)
Sit Ups 

Chris Spealler “Annie” WOD Demo – video [wmv] [mov

Aprox 5 min after you complete this WOD, Max Rep Pull-ups 

Perform max rep pull-ups until you no longer can stay on the bar and/or you touch the ground.  For reps to count your chin should clear the bar and there should be full range of motion. Touching the ground terminates attempt.  Re-gripping while hanging is allowed provided you do not touch the ground.  The goal is to perform the highest amount of pull-ups you can in one atempt, no time limit. 

For Jumping Pull Ups, the round terminates when your chin does not clear the bar or your motion is not continuous, i.e. you stop moving. 


July 1, 2010 - CFI Annie Scorecard


5:15 pm class CANCELED TODAY! Our apologies for the inconvenience, but we will be back to our regular schedule next week!! 

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”
– Maria Robinson