7-29-10 WOD

7 – Deadlift (135#/95#)
14 – Knees to Elbows / Toes to Bar
200m Run

 Video Games Invading our Youth

A new study has found that both viewing television and playing video games are linked with increased attention problems in youths. The research found that children who exceeded the two hours per day of screen time were 1.5 to 2 times more likely to be above average in attention problems.

Among elementary and middle-school populations, girls play for an average of about 5.5 hours/week and boys average 13 hours/week. Playing games is not limited to adolescent boys. Recently, the Wall Street Journal reported that several companies are now designing video game consoles for preschoolers. Preschoolers aged two to five play an average of 28 minutes/day. The amount of time spent playing video games is increasing, but not at the expense of television viewing which has remained stable at about 24 hours/week.

“If we train the brain to require constant stimulation and constant flickering lights, changes in sound and camera angle, or immediate feedback, such as video games can provide, then when the child lands in the classroom where the teacher doesn’t have a million-dollar-per-episode budget, it may be hard to get children to sustain their attention.”  Douglas Gentile of ISU

Simply put, the amount of time spent playing video games has a negative correlation with academic performance.

Tips on managing your child’s media consumption
Because of the popularity of video games, completely eliminating them from your child’s life might be difficult. But you can decrease the negative impact that they have on your child. Here are a few tips:

  • Know the rating of the video games your child plays.
  • Do not install video game equipment in your child’s bedroom.
  • Set limits on how often and how long your child is allowed to play video games.
  • Monitor all of your child’s media consumption — video games, television, movies and Internet.
  • Supervise your child’s Internet use — there are now many “video games” available for playing online.
  • Take the time to discuss with your children the games they are playing or other media they are watching. Ask your children how they feel about what they observe in these video games, television programs or movies. This is an opportunity to share your feelings and grow closer with your child.
  • Share with other parents information about certain games or ideas for helping each other in parenting.

Further reading..


7-28-10 WOD

15 min AMRAP (As Many Reps as Possible)
5 Sumo Deadlift High Pull
10 Burpees
15 Wall Balls

HAPPY BIRTHDAY TINY errrr TYLER!! One of our members has reached the ripe old age of 27 😉 Tylers willingness to work hard and be dedicated has inspired may of us!  Get to know Tyler as he is one of the “good guys”!! Keep up the great work.

Tyler owning the ring row!

Taryn is a CrossFitter up in Canada who writes a blog about her CrossFit experiences called “Tabata This”. The following essay came from her post at the beginning of July. I thought it was good enough to post the entire thing right here on our blog. Thanks Taryn for your contribution to the CrossFit community in your beautiful writing!

Bleed With Me, And You Will Forever Be My Brother – Written by tarynrom on July 2nd, 2010

We all fight on the rubber matted battlefield together. Puddles of chalk dust cover the rough terrain, and bodies lay sprawling throughout the trenches when the battle is done. But is that battle really over? We pack up and march home, only to wake up and start all over again. We’re not fighting for our countries, we’re not fighting for a name, or anyone else. We’re fighting for ourselves.

Half way through the battle, our hands are covered in blood, we’re drenched with sweat. The look upon our faces spells pain and defeat, but it’s what happens at this point that is the most important to ourselves and to making that advance on the rubber matted battle field to get ahead of our opponent – whether that be someone else, or simply just our mind.

A friendly reaches across and pats you on the back encouragingly. “I’ve got your back,” they say. “Pick up that bar and get going. Finish it up.” Your hands hurt; they’re torn and bleeding. Your muscles feel like you’re caught in barbed wire. Standing up is like climbing a mountain with all your gear on. There’s no way you can go on. You tell yourself just to give up; throw that bar down and walk away. Tomorrow is another day.

But that’s the thing. Tomorrow isn’t just another day. You either survive today, or you don’t. It’s at this point when you need to stare that bar down and attack it. Pull yourself up and over the others laying sprawled on the battlefield, and keep going. Grip the bar with that madness I know is deep down inside of you. Shut your mind off, because the ONLY thing that matters is what you’re about to do. What you’re about to do RIGHT NOW. Tomorrow doesn’t matter. Yesterday especially doesn’t matter. Getting that bar up is the ONLY thing that matters RIGHT NOW.

Next time you’re struggling through the middle of your WOD, keep your hands on the bar and look into it. Leave everything on the floor. The only thing that matters is what you do TODAY, RIGHT NOW.

Overreaching vs Overtraining

7-27-10 WOD
400m Run
25, 20, 15, 10, 5
Push Up & Pull Up
400m Run

Overreaching vs. Overtraining:  

It’s safe to say that each day we enter the gym with a pretty specific goal in mind. To push ourselves just a little harder than we did the time before? Agreed, we all have those days where we walk in and say “burpees…really?” 

This “drive” to reach toward new heights, faster times, and greater loads is what makes us unique as a CrossFit community. Belive it or not strength coaches have put a name to this phenomenon, overreaching.  Overeaching is the intermediate between going to the gym sitting down on a recumbent bike and reading your favorite magazine and overtraining to the point of detriment. Overreaching is the point where we see favorable adaptations in: strength, metabolic conditioning (aka cardio), skill development, etc.  

As common as this favorable characteristic is in us CrossFitters, there is a negative one that comes along with it: Overtraining.  Overtraining is when the body has been pushed to a point where it can no longer repair itself. The body is too fatigued to rebuild…  

Here is a graph of how it the body is supposed to rebuild, defined by the principle of supercompensation:  

Your workout causes damage. Your body responds by getting stronger and compensating…This graphic shows what happens when you push yourself beyond overreaching:  


So, why do we want to avoid over training? Here are a few common reasons that cause overtraining:  

a) Rapid increases in training volume and intensity of training
b) Extended schedules of high-volume
c) Inadequate recovery and rest

The number one cure for overtraining is REST! Max Mormont from So Cal Strength and Conditioning/Crossfit Balboa says, “There’s no such thing as overtraining, just under recovery”.

Here are 5 ways to keep pushing for PR’s and avoid overtraining:  

1 – Get plenty of rest and sleep (7 hours minimum a night)

2 – Consider your environmental workload as well (if your job has you stressed out, it can contribute to your physical stress amplifying it).

3 – Record Keeping – Make sure you are recording your times, reps, weights and sets for all WOD’s. This will help keep you keep that balance between overreaching and overtraining.

4 – Thoughtful programming – Doing WOD’s that are long (ie 15+ min) day after day will have an overall negative impact on your conditioning, but don’t worry, we have this part covered for you.

5 – Proper Nutrition – make sure you are planning your meals (especially pre/post workout calorie consumption) (courtesy of CrossFit South Bay)

7-26-10 WOD

Coach Brett will be programing this week and we are looking forward to some great WOD’s!! 

400m run
21 Double Unders (3:1 Singles)
12 Thrusters (95#/65#) 

800m runs instead of 400’s
115#/85# Thrusters 

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800m run
30 Push Ups
30 Sit Ups
400m run backwards
30 Sit Ups
30 Push Ups
800m Run 

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

Here is an amazing video that really captures what CrossFit is. I hope you all feel the same.

Athlete Profile – Tandy Olsen

Tandy hitting the 24 inch Box Jump


What is your day job? OB/GYN physician  

How were you introduced to CrossFit? Paul and Brett are my neighbors and told me about it a year ago.  

What is your favorite WOD or Lift? I loved Grace! Can’t wait until I can RX it.  

What is your favorite skill/movement that you have learned at CrossFit IoTA? The Scorpion stretch is great. Walking Lunges with weights for workout skill.  

I have always wanted… to qualify for and run the Boston Marathon.  

Outside of the gym, I like to… run, mountain bike, ski, hike, backpack, and travel.  

Three things you would always find in my fridge… yogurt, broccoli, Hershey’s chocolate syrup.  

Something nobody knows about me or would be surprised to know about me… I ran a marathon in 3:47.  

Favorite physical activity outside of CFI… mountain biking.  

Favorite place to eat in Cache Valley… Smokin Blues Barbecue….but I’m open to suggestions  

Song(s) that gets me pumped up for a workout…Daughtry, Bon Jovi, Boston (can we have some of this during workouts Paul??)  

The last thing I ate was…a strawberry from my garden  

My proudest accomplishment is…Completing Medical School and an OB/GYN residency.  

My six month goal is…to be able to do a pullup!  

If I could have ANYBODY (living or dead) over for dinner, it would be…Gordon B. Hinckley.  

My favorite workout attire is…shorts and a shirt. Pretty basic.  

My favorite workout partner(s)…Anyone who is pushing me to do better.  

If you created a WOD and named it after yourself what would the workout be? 1 Mile run, 30 Wallballs, 100 jumprope, walking lunges with weights, and row 2000M for time.  

“Tandy is one person I knew that if I could just get to try CrossFit, that he would love it.  Since I’ve known him Tandy has been a dedicated runner, athlete and father.  I have been excited to see him making the strides and progress he has made over the past few months at our box.  I remember him sending me a text after completing the “Rookie” workout (which took him less than 8 min) saying something to the effect that his legs felt worse than they did after a marathon, and that he couldn’t wait for tomorrow.  His diligence, dedication and work ethic both in and out of CrossFit are exemplary. I also appreciate the service he has given to our country as a retired member of the US Air Force.” – Coach Paul

7-24-10 WOD

“A Few of Your Favorite Things…” That’s all I’m giving you. 🙂 We’ll see you at 7:30 for some fun!!  If you don’t come be sure and check back and see what we did…  

So as you all walked through the door this morning you were asked what your favorite CrossFit move was and some of you were asked to choose a number.  Once we hade the movements and numbers selected, the wod was written.  It true CrossFit form it was unknown and unknowable, everyone contributed and everyone jumped in!!  

7-24-10 CFI White Board


 Today three of our athletes also went and participated in Newton’s 5k.  Tami, Sam and Habb all set PR’s at this race and we are excited for their progress.  Another one of our athletes, Tandy O., took part in a 10k in Salt Lake City this morning and also set a PR at 46:44.  

Tami, Sam and Habb taking a bite of their medals after the Newton 5k.