9-10-10 WOD

4 min AMRAP
7 Burpees
7 Squats

4 min to complete one 400m run (after completing the run remain time can be used to rest)

4 min AMRAP
7 Burpees
7 Squats

Also a reminder that our Friday afternoon schedule has two classes at 4:30 and 5:30 (however I will be at the box around 4 pm if you need to come early. Dont forget Saturday the WOD will be at 7:am and our nutrition seminar will be at 8:30. The nutrition seminar is fee and open to anyone who is interested in learning more.

‎”Take the first step in faith. You don’t have to see the whole staircase, just take the first step.” — Martin Luther King Jr.


9-9-10 WOD

800m Run
10 down to 1
Box Jump
800m Run

Push Press

Greg Glassman on the Deadlift

“You can conquer almost any fear if you will make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.”
Dale Carnegie1888-1955, Author and Speaker

9-8-10 A-nada TABATA

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Push Ups, Kettle Bell Swings, Sit Ups and Rowing for Calories with a one minute rotation break between exercises. Each exercise is totaled for a total number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total from all four stations.

SOCCER TABATA – Same as above, however the movements will be box jumps, walking lunges, push-ups and 10 yard ladder dash.

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.