WOD – Endurance Thursdays

For those who took a rest day Wednesday (and as you know rest days are why you get better), we will have you do Wednesday’s workout.  For those who did the workout today, we will have you do an endurance workout. Our first bench mark will be Friday!!

For our beginners:
Run: 2 miles
C2: 2k row
Cover distance as quickly possible.

Experienced CrossFitters:
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Update: The pull-up bars are almost in and our boxes are also almost complete.  By Monday of next week everything we’ve been working on will be available for us to learn and work with.  It’s been a great week and I look forward to working with all of you that will be joining us next week!

“There’s no such thing as natural touch. Touch is something you create by hitting millions of golf balls.” – Lee Trevino   



5-26-10 WOD, for time

10,9,8 -> 2,1
of Kettle Bell Swings (m-55#/w-35#)
and Wall Ball Shots (m-20#/w-14#)
w/200m run after each odd round

Rx + Challenge: 70# Kettle Bell Swings and 400m Run after each odd round

My little helper preping the boxes for our gym! Box Jumps anyone?

“Now remember when things look bad and it looks like your not gonna make it, then you gotta get mean.  I mean plumb mad-dog mean.   Cause if you lose your head and give up then you neither live nor win. Thats just the way it is.” – Outlaw Josey Wales

What is fitness?

Our first day was awesome!!  We had lots of new people from Smithfield PD, an OBGYN and a great group of soccer mom’s, not to mention a few great friends who come by and hit our first wod.  We also had our first official gym record set today as well.  Coach Brett did a one rep max overhead squat at 195#, which is 20#’s over his last PR!  Way to go Brett!!  

Coach Brett - 195# overhead squat (PR and Gym Record)


WOD (5-25-10)  

50 – Double Unders (3x singles)
15 – Burpees
40 – Double Unders
12 – Burpees
30 – Double Unders
9 – Burpees
20 – Double Unders
6 – Burpees
10 – Double Unders
3 – Burpees  

(Experienced crossfiters, wear the 10# vest)  

What is Fitness?  That all depends on who you ask…  Ask a triathlete and they’ll tell you fitness is all about VO2 max (ie how efficiently you use oxygen.)  Many well-respected training organizations don’t even attempt a definition of “fitness”.  CrossFit has developed 3 models that are used to guide and evaluate fitness. The 3 models are; 10 general physical skills, the Hopper, and 3 metabolic pathways.  

10 General Physical Skills are; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.  Someone who claims to be fit would need to be competent in each of the areas above.  While we all have weaknesses our goal should be to have some level of competency in each of the areas listed above.  

The Hopper; fill a hopper with several different physical challenges. Examples, run a 10k, max deadlift, carry or drag a heavy weight a long distance, dig a hole, build a sandbag wall, the more varied the task the better.  Pick 3 tasks out randomly.  How does your fitness regime prepare you for those tasks?  Real life isn’t 3 sets of 10 or 30 min ao the treadmill at 5.6 mph and a 4% incline.  

3 Metabolic Pathways– there are 3 metabolic pathways that provide energy for all activity. Finding your one or two rep max in any lift, is the phosphagen pathway.  This pathway only lasts for a few seconds and services very high-powered activities.  The second pathway is the glycolytic pathway.  The activities that fall into this range are those that last from several seconds to a few minutes, examples; running a 400m or performing a set of heavy thrusters.  The third is the oxidative pathway these activities last more than several minutes.  For example running a mile or more, biking, swimming, or rowing longer distances.  Overworking one pathway will lead to a deficiency in another.  Work to increase your capacity over all three pathways.  

A little CrossFit school of thought…  

A common phrase you’ll read or hear talked about in CrossFit circles is “preparing for the unknown and the unknowable”.  Another is “Our specialty is not to specialize, in combat, survival, and life in general punishes the specialist”.   

I believe all these to be true, what we Crossfitters sometimes fail to mention though are the long-term benefits of CrossFit.  When I’m 7o and I trip and fall over one of my grand kids toys in the driveway, I’m going to hop back up just like I was doing a burpee at the gym!  

“The Rookie” WOD

Each night we will post the wod’s (workout’s of the day) for the following day.  Don’t look at the wod and think “I don’t want to do that” or”I’ll never be able to do that”. Come in, be positive, and give it your best effort.  Remember that all workouts are scalable to your ability and I think you’ll surprise yourself.

Remember, “To be truly awesome, you have to go above and beyond the efforts of those around you, look for alternative solutions, and refuse to back down from the truth. But it all starts with showing up.” – Chris Guillebreau

Or if you are type that would rather just not know what we are doing tomorrow, then don’t look, but we are posting the wod every night so that you can know what to expect the next day.  What to wear if you like specific shoes or clothing for certain activities or you will know what to look back at in your log book if we are doing a wod (such as a bench mark) that we have done previously.

So for all of you that will be coming for the first time, here it is, our “Rookie” WOD.

400m run (sub 500m row if you can’t run or the weather is bad)
40 squats
30 sit ups
20 push-ups
10 pull-ups (since our pull up bars won’t be here until Thursday, men will do 45# push press and women will do 15#)

For the experienced CrossFitters, we will have another wod today for you! 

21-15-9 reps for time

Walking Lunge w/plate overhead (m-45#/w-25#)
Push-ups w/your feet elevated on a box
Med Ball Sit Ups (m-20#/w-14#)
w/ 500m row finisher

So to clarify, 21 reps of all three movements, 15 of each, 9 of each, then a 500m row to finish.

Inaugural WOD

Brett and I hit our first workout today at the box (well technically we where across the street at his shop, but we were close).  This WILL BE our anniversary WOD a year from now… an don’t worry, we’ll have you ready!!  

3 rounds for time
15 – Wall Balls (m-20#/10′ target w-14#-9′ target)
12 – Lateral Jump Burpees
9 – Hang Clean (m-115# w-75#)
6 – Push Press (m-115# w-75#)
3 – Sumo Deadlift High Pull (m-115# w-75#)
400m run  

“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of challenges.”
– Martin Luther King Jr.
The littlest CrossFitter standing by one of our new graphics


36 hours to go and just a few final touches left!!


60 hours to go!

Wow, I can’t believe that I’m only 60 hours out from holding our frist class.  I received my CrossFit affiliation acceptance letter today and am thrilled to have completed the necessary steps to be a part of such a great community. 

I picked up the wall graphics which will be installed tomorrow, the 20# med balls arrived and the 6’x10′ American Flag (ya….6 foot by 10 foot….PROUD to be an AMERICAN!!) also arrived today!  Here are a few pictures of how the space is shaping up.  Tomorrow is the big day for floor installation and final touches so we will be ready to roll on Monday!! 

IoTA CrossFit Box getting prepped for paint


IoTA CrossFit painted. Now all we need are the final touches!

4 days and counting…

This quote was taken from an AMAZING article about CrossFit. You can read the complete article here.

“The objective of CrossFit is not to turn out weightlifting champions or super athletes. The great part of the program is that it can be shaped for all individuals regardless of their age or state of health. It works for everyone and is a real success. Whether you are a retired employee or a full-time athlete, what is important is not the type of physical exercises you are doing, but the degree they are carried out at.”

This T-Shirt is the first of many, but what makes this one special is that it will only be given to members when they join CrossFit IoTA.  We’ve got some other great merchandise coming soon and I will share those images with you in the near future.  You can also join our facebook group for more frequent updates and pictures of what’s happening at our box!!