Announcements

Posted on February 19, 2012 by

Mr. Appliance is a full service appliance repair company specializing in all major brand household appliances, as well as commercial equipment repair for restaurants and laundries.
When you call Mr. Appliance (435-752-1412), you can be assured we’ll arrive in a modern, well-stocked van and take the utmost care to respect your home as well as your time. We are a locally owned franchise, part of the largest and fastest growing full service appliance repair company in the world. We are experts at what we do and we ensure our customers get top-notch appliance repair and customer service. Visit our website HERE for more information, printable coupons, appliance tips and more!

Thanks to Mr. Appliance of Logan for being one of the 2012 CrossFit IoTA T.E.A.M. sponsors.

Together Everyone Acomplishes More

It’s time to order our 2012 CrossFit IoTA Team shirts. Just like last year we’ve got a few different styles of shirts available for both men and women.  But unlike last year we have samples of all of the shirts, in every size, so that you can get exactly what you need. Thanks to all of our amazing sponsors who donated money so that the cost of the shirts this year will be $10 (kids t-shirts $7.00). This price is for all styles and sizes S-2XL of available shirts.

Throw Your Scale Away Challenge

The THROW YOUR SCALE AWAY CHALLENGE ends this week (Friday Feb 24th) and will be capped off with the FILTHY 50!! We’ve noticed some amazing changes in quite a few of you. This challenge was thrown out for everyone to give you an oppertunity to change. Now is the time to keep doing what you’re doing. Keep the good habits you’ve created and carry them forward, this isn’t the time to go back to your old ways of pop drinking and cookie eating. Keep your life of health and good habits going. So as we head into our final week, we’ll be taking pictures on Thursday, Friday, Saturday and Monday. You can also do the Filthy 50 Friday or Saturday as well. We look forward to announcing the winners and seeing some AMAZING CHANGE!! All of the info for this ongoing challenge has been moved HERE.

Posted in Announcements | 9 Comments

2-23-12 “2012 CrossFit Games Open WOD #1″

Posted on February 22, 2012 by

If you would like to try your hand at the 2012 CrossFit Games Open WOD #1 it is
7 min AMRAP
Burpees

(So ALL of you that are wondering if you should sign up I am telling you DO IT! It’s going to be a TON of fun over the next 5 weeks and we’ll ALL be doing the OPEN WOD’s as our friday benchmarks any way! so DO IT!)

Or you can hit the WOD we have scheduled:
1 min on 1 min rest (3x)
Sumo Deadlift Highpul (70#/53#)
Burpees
Row for Calories

“WINNERS imagine their DREAMS first. They want it with all their heart & expect it to come true. There’s no other way to live.” – Joe Montana

Posted in Workout of the Day | Leave a comment

2-22-12 – Virtuosity, are you seeking it?

Posted on February 21, 2012 by

50 down to 10 by 10′s Sit-ups
10 up to 50 by 10′s Walking Lunge
Star and End the workout with 50 Push-ups

Ever wonder why week after week you see combinations of tha same basic movements? How many times do we do Pull-ups, Push-ups, Sit-ups and Squats….all the time!  We put things in the warm-up like doing squats with hands on the wall or with a PVC overhead or the Burgner warm-up for a reason… TO PRACTICE!  Just watch any of our athletes who have been CrossFiting for a while move, they make it look easy.  It is much more impressive to watch someone move well then it is to watch someone short range of motion or just plain ol have bad form, just for the sake of posting a good score, time or doing it Rx …remember DO IT RIGHT, DO IT FASTER, DO IT LONGER!!

In this 2005 open letter to CrossFit trainers, Coach Greg Glassman discusses the importance of virtuosity, defined in gymnastics as “performing the common uncommonly well.”

Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. CrossFit trainers have the tools to be the best trainers on earth. We want virtuosity!!

So leave your ego in the parking lot, lower the weight if you have too, be smart about what you do and get your form down. Yes we’re talking about PRACTICE!!

Posted in Tips from the Box | 1 Comment

2-21-12

Posted on February 20, 2012 by

(5x)
5 Burpee Pull-ups
10 Wall Balls (20#-10′/14#-9′)
15 Kettlebell Swing (53#/35#)
20 Double Unders (3:1 Singles)

COACHES CHALLENGE - (7x) and if you’re comfortable, swap the 5 Burpee Pull-ups for 1 Rope Climb

“You’re never a loser until you quit trying.” - Mike Ditka …so what have we learned team? ALWAYS TRY YOUR BEST! Even if you fail, JUST KEEP TRYING!!

Posted in Workout of the Day | Leave a comment

2-20-12 The Reebok CrossFit Games Open ARE for EVERYONE!!

Posted on February 19, 2012 by

Happy Birthday Jodi Richens.

REGULAR SCHEDULE on PRESIDENTS DAY, except NO 3pm class.  All other classes will be at their regular time.

21-15-9
Power Clean (115#/80#)
Thruster (115#/80#)

CrossFit On Day: (3x) 1000m sprint, 3 min rest between efforts – hold intervals between 5-7 seconds

CrossFit Rest Day: 5k Time Trial

Wondering if the Reebok CrossFit Games Open is for you? Do you find yourself saying things like “I’m not good enough”, “I’ll never make the regionals or the finals”, “It’s only for the elite”? I’m here to tell you you’re WRONG!  This week will begin the “CrossFit Games Open”.  It is a worldwide 5 week competition that our box will be participating in. If you want to join in the fun and be on the T.E.A.M. we’d love to have you, the more the merrier.  “It’s For Everybody: Matt Ramsey on The Open” – video [wmv] [mov] [HD mov] Register for the Open here.

‎“I believe in playing with your HEART, with every fiber in your BODY, FAIRLY, SQUARELY, by the RULES — TO WIN.” - Bela Karolyi

Posted in Workout of the Day | Leave a comment

Athlete Profile – Dave Lee

Posted on February 18, 2012 by

Tell us about yourself… I live in Amalga.  I have been married for 40 years to Leslie.   That tells you how old I am.  We have 4 kids, all married, and 9 grandkids.  I have a BS degree from BYU, and worked for the Postal Service for 30 years.  I am retired.

What is your day job?  I work part time for the USDA doing plant research at USU, and I officiate high school basketball.

How were you introduced to CrossFit?  My daughter, Mindy Anderson, wouldn’t let me go until I came and tried it.

What is your favorite WOD or Lift?  Anything with box jumps, and walking lunges.

What is your favorite skill/movement that you have learned at CrossFit IoTA?  Haven’t learned it, but overhead squats are challenging, and double unders

How has CrossFit changed your life?  When I talk about CrossFit with Mindy and Shawn, my wife gives us the eye.  I eat smarter.

What keeps you motivated and coming back for more?  I like a challenge.

What’s something you know now that you wish someone would have said to you when you started CrossFit?  It is addicting

One word to describe me would be… Old

I have always wanted… To drive a Formula 1 race car

Outside of the gym, I like to… Bike, hike, ski and garden

Three things you would always find in my fridge… Eggs, picante sauce,  lettuce

Something nobody knows about me or would be surprised to know about me… I’ve climbed the Grand Teton 6 times, and did Mount Hood in a whiteout

Favorite physical activity outside of CFI… Biking

Favorite place to eat in Cache Valley   …My house

Song(s) that gets me pumped up for a workout… Bad Reputation, Joan Jett and the Blackhearts

The last thing I ate was… Hamburger, broccoli, salad, avocado, and cheese

My proudest accomplishment is… Four kids with college degrees

My six month goal is… Double unders

My favorite workout attire is… Shorts and a t-shirt

My favorite workout partner(s)… Anyone, and everyone that comes to the box.  I have met so many great people, but Mindy and Shawn (relatives) stand out

Posted in Athlete Profiles, CFI Athletes | Leave a comment

2-18-12 How CrossFit Can Benefit Triathletes

Posted on February 17, 2012 by

Happy Birthday Daeci Burr and Chad Alder.

WOD tomorrow at 7:30 am…come ready to RUN!!! (Outside) If you came and weren’t doing Cindy we had a GREAT WOD which we have dubbed seagull!

“seagull”
400m run
2 Grasshoppers
4 Lateral Jump Burpees
4 Grasshoppers
8 Lateral Jump Burpees
6 Grasshoppers
12 Lateral Jump Burpees
800m run
6 Grasshoppers
12 Lateral Jump Burpees
4 Grasshoppers
8 Lateral Jump Burpees
2 Grasshoppers
4 Lateral Jump Burpees
400m run

What’s a GRASSHOPER you ask, It’s a squat clean and press, bar is then lowered onto your shoulders behind the head. Once the barbell is secure preform one walking lunge on each leg, then rack jerk the bar overhead and lower to the ground. Once the bar touches the ground this is the end of one rep.

ARTICLE of the DAY: How CrossFit Can Benefit Triathletes (p.s. did we mention that CrossFit IoTA has Cache Valley’s most experienced CrossFit Endurance Coach)

“When done correctly, CrossFit can be a fun, invigorating, and intelligent strength and conditioning program that can help get athletes over a frustrating plateau of persistent injury and stale performance, and onto a new upward athletic trajectory.”

The C’s in life are CHOICE, CHANCE, and CHANGE.

You must make a
CHOICE
to take a
CHANCE
or your life will never
CHANGE!

Posted in Workout of the Day | Leave a comment