10-1-10 KELLY

400m Run
30 Wall Balls
30 Box Jumps


400m Run
30 Walking Lunges
30 Burpee Broad Jumps

CrossFit IoTA Kelly Scorecard 10-1-10

“Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred-and-first blow it will split in two, and I know it was not the last blow that did it, but all that had gone before.” — Jacob A. Riis


9-30-10 WOD

12 min amrap
10 plate squat clean
15 double under
10 push up

Thought of the Day – You may get frustrated. You may get discouraged. You will make mistakes and you will fail. Your muscles and joints will ache. You may bleed. You may cry. One thing is for sure, if you dedicate yourself to the coaches at CrossFit IoTA, you will get in the best shape of your life both mentally and physically. Take that deep breath and lets do some work. – Coach Paul

9-29-10 WOD

200 m run
15 pull up
15 sit up

200 m run
15 kbs
15 sit up

200 m run
15 sdhp
15 situp

200 m run
15 kbs
15 sit up

200 m run
15 pull up
15 sit up

12 min AMRAP
20 Walking Lunges
10 Burpees
at the end of the AMRAP 1 min rest
800m run for time

Looking for a new sport in Cache Valley? Check out Cycle Cross with Joy Ride Bikes!

“Our doubts are traitors, and make us lose the good we oft might win, by fearing the attempt.


9-28-10 WOD

12 min. amrap
9 ohs (95/65)
15 kte 
21 double unders

I believe that the very purpose of life is to be happy. From the very core of our being, we desire contentment. In my own limited experience I have found that the more we care for the happiness of others, the greater is our ownsense of well-being.~ Dalai Lama

9-27-10 WOD

Just a reminder about the small schedule change for this week.
MONDAY, TUESDAY & THURSDAY 5:30, 6:15, 7, 8 & 9:15am – 3, 4 & 5pm
WEDNESDAY 5:30, 6:15, 7, 8 & 9:15am – 4 & 5pm

400m run
15 Burpee Box Jumps

Coaches Challenge 25 Burpee Box Jumps per round

800m run forward
400m run backwards
800m run forward
400m run backwards

Quote of the day: “Earnest perseverance facilitates compliance, which begins to come naturally. You see and feel the benefits. Going backward seems unrewarding.”  Even in my frustrations (mentally), it seems more destructive to go back to my old ways of life. I really love the strength that CrossFit Iota has given me.  Not only is my body stronger, but my strength within myself is stronger…. I know I can do it, and I have the confidence that I will do it. – Nancy Coburn (CFI Athlete)

Athlete Profile – Lisa Llewellyn

What is your day job? Mom by day, web programmer by night.

How were you introduced to CrossFit? We live 2 doors down from Brett on one side, and 3 down from Paul on the other…inevitable!

What is your favorite WOD or Lift? Anything without wall balls, box jumps or running. I think I’m game for everything else.

What is your favorite skill/movement that you have learned at CrossFit IoTA? kipping pullups WILL be my favorite when I can do them!

One word to describe me would be… whiner – but I’m working on it! 🙂

I have always wanted…to adopt a hundred kids – ever since I was about 9 years old and saw a Care Bears movie with all these little beds lined up and a daddy reading bed-time stories to a bunch of cute little boys.

Outside of the gym, I like to…hang out with my family, watch movies with Brian, work on the computer

Three things you would always find in my fridge…eggs, avocados, milk

Something nobody knows about me or would be surprised to know about me…I have a ’55 Chevy truck in my garage that my dad named after me.

Favorite physical activity outside of CFI…ummmm…I don’t think napping counts, right?

Favorite place to eat in Cache Valley…Cafe Rio – it doesn’t taste the best, but it’s cheap, easy, and feeds me for at least 2 meals.

Song(s) that gets me pumped up for a workout…anything loud and with a happy beat

The last thing I ate was…Carnation instant breakfast with banana and ice blended in.

My proudest accomplishment is…our 4 boys

My six month goal is…10 kipping pullups – and the love-handles have got to go!

If I could have ANYBODY (living or dead) over for dinner, it would be…Having people over for dinner is really nerve-wracking for me because I have no confidence in my cooking ability. How about dessert? Probably my parents. I’m a momma’s girl.

My favorite workout attire is…yoga crops and a t-shirt

My favorite workout partner(s)…a tie between Angie and Brian

If you created a WOD and named it after yourself what would the workout be? 200 situps and 400 single jump-ropes. Maybe with a few push-ups and pull-ups thrown in.

Lisa always has something humorous and unexpected up her sleeve…whether its 7 am or 6pm I can always count on the unpredictable from Lisa. Lisa is both dedicated and determined! We enjoy her personality and desire to be better. Thanks for making our box better! – Coach Paul


Fight Gone Bad (Courtesy of CrossFit Inc.)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will use this in 3 round version, some CrossFiters have used this in a 5 round version. The stations are:  

Wall-ball: 20 pound ball, 10 ft target. (w-14#-9′) (Reps)
Sumo deadlift high-pull: 70 pounds (w-53 pounds) (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (w-45 pounds) (Reps)
Row: calories (Calories)  

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit IoTA Fight Gone Bad Scorecard

July 22, 2010 CFI FGB Scorecard – Compare here.

Want to follow us on ?  Well now you can…follow CrossFit IoTA here.

A few word to live by… Too positive to be doubtful. Too optimistic to be fearful. And too determined to be defeated.  No one ever remembers how fast you started, only that you finished. This is my community!