1-16-14 What does 200 Calories really look like?

STRENGTH – Snatch Work
(1x) Burgner Warm-up & Skill Transfer with PVC
(1x) Burgner Warm-up & Skill Transfer with Bar

3 min OTC
3 reps OTM as heavy as possible – Hang Muscle Snatch
1 min rest
3 min OTC
3 reps OTM – AHAP – Hang Power Snatch
1 min rest
3 min OTC
3 reps OTM – AHAP – Hang Squat Snatch

400m row
9 Russian Kettlebell Swing (70#/53#)
15 Push-up
9 Russian Kettlebell Swing (70#/53#)
15 Push-up

WiseGEEK just conducted a very visual and informative study and presented a photo series, which compares what 200 calories actually look like in different foods. You’d think that even a handful of gummy bears couldn’t hurt much, right..? Well, turns out, just 51 gram of those gives you the same amount of calories as nearly 600 grams of broccoli or 3 whole eggs would. And now be honest – which of those amounts sounds more alike a proper and filling meal to you?

The study compares 71 different foods, and is originally organized going from low to high calorie density. You can really tell how the quantities are getting smaller towards the end of the list! Statistically an average adult needs 2000-2500 calories a day, but this, of course, differs depending on how physically active you are. So for those who don’t hesitate to sweat in the gym, a spoonful of peanut butter is a lot less of a sin. To see the complete photo gallery click HERE.

1-15-14 The side effects of Aspartame

10 Min OTC
(even min) 2 Turkish Get-up Each side
(odd min) 5 Dips (Ring, fixed or box)
5 min rest
for time: (5x)
9 Thrusters (95#/65#)
21 Double Unders

aspertaimMost of you probably already know this, but… most artificial sweeteners cause autoimmune response effects which can increase inflammation around the body and therefore, worsen Fibro symptoms. Easily the #1 thing you must cut from your diet completely – if you haven’t already – is artificial sweeteners. READ PRODUCT LABELS FOR: Aspartame, neotame, sucralose, saccharin, acesulfame. (Trade names include: Sweet-N-Low, Equal and Splenda.) DO NOT allow the product into your home if it contains those things. Be especially alert when the packaging says “diet”, “light”, “0 calories” or “no sugar added” – as these products are often loaded with these and other chemicals.

1-14-14 The new year has brought some exciting changes!

brandon-cHappy Birthday Jenni Nelson and Karol Frodsham

2 x Burgner Warm-up with Empty Bar
10 min 2 reps EMOM
Squat Clean and Jerk at 70-75% of your 1 RM from last week

5 min REST

7 min AMRAP
3-Clean and Jerk (135#/95#)
3-Toe to Bar
6-6, 9-9, 12-12, etc

The New Year Has Brought Some Exciting Change… And, some of you may have noticed a few changes around the north box… including new members working out since the beginning of January. Well your eyes have not deceived you.

KendlWe are pleased to announce that The Quad-Elite Training in Logan is joining CrossFit IoTA!

For the convenience of its members The Quad will keep its doors open for the month of January to make the transition smooth but all members have been granted full access to all three locations as of January 1, 2014 [CrossFit IoTA North, CrossFit IoTA South and The Quad].  With this merger, CrossFit IoTA gains a handful of incredible athletes and three top notch trainers: Brandon Carlisle, Kendle Watt and Ryan Davis. We look forward to them becoming part of our CrossFit family and are excited to get to know them and everyone from the Quad better. You may have already welcomed them this month, but if you haven’t, take the time to say hello, extend your hand and give them a place in our community.

Yet another positive addition to our already amazing CrossFit staff and family… WELCOME!

Ryan D