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Thanks to Evolution Design for being one of the CrossFit IoTA T.E.A.M. sponsors. Want to know more, you can visit their website here.

Together Everyone Acomplishes More

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7-29-14 It’s never to late

STRENGTH – Snatch
15 min OTC
1 Squat Snatch EMOM (Power Snatch + OHS)
Finish heavier than last week – Increase load at 5 and 10 min

CONDITIONING
(4x)
200m run backwards
10 KB Swing (70#/53#)
10 Push-up back and forth across a plate (45#/25#)

listen

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7-28-14 An amazing Coach and Friend!

westside30 Thrusters (95#/65#)
10 Toe to Bar
400m run
20 Thruster (115#/85#)
20 Toe to Bar
400m run
10 Thruster (135#/95#)
30 Toe to Bar
400m run

ENDURANCE WOD’s
CrossFit On Day: ALL OUT EFFORTS – 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (Cover as much distance as possible.)
CrossFit Off Day: 10k at 90% effort/pace

An amazing Coach and Friend!coach joe

As many of you know Coach Joe is moving to SLC in August.  Words can’t express what he has meant to our box and without a doubt he will be missed.  The past 10 months have been an incredible ride.  He has elevated so many of us, in so many ways.  He will always be a part of the IoTA Community and Family and will be missed.  Be sure and thank him for all he has done and wish him well this week when you see him. THANK YOU JOE!!

The good news is we will not be without a dedicated Strength Coach!  Shane Smith from West Side Barbell in Ohio has moved to Cache Valley and will be joining our coaching team.  He will be hanging with Joe this week to get to know everyone, so don’t be shy and introduce yourself to him.  The current strength class schedule will remain the same going forward with Shane.

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7-25-14 Nicole

Just a reminder that we will only have one afternoon class Friday at 5 pm, morning schedule is as usual.

“Nicole”
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
Total number of pull-ups completed for each round will be your score.
Each time you come off/let go of the Pull-up bar run 400m.

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7-24-14 Pioneer Day Schedule

diciplineThe following Schedule will be in effect for both the North and South Locations for Thursday the 24th and Friday the 25th and there will be no CrossFit Kids classes on Thursday.
5:15 am, 6:15 am, 7:00 am, 9:00 am (South on the 24th is Strength)
12:00 pm (24th – North Only), 5:00 pm (South on the 24th is Strength)

STRENGTH – SNATCH
15 min EMOM
1 Squat Snatch (Power Snatch + OHS)
2 Hang Power Snatch

CONDITIONING
1000m row
(3x)
21 Double Unders (3:1 Singles)
12 Deadlift (205#/165#)

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7-23-14 “Of course I can beat Rich”: Tommy Hackenbruck

17 min AMRAP
10 Kettlebell Swing (70#/53#)
20 Walking Lunge
200m run

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7-22-14 What is CrossFit?

STRENGTH – Clean and Jerk
15 min EMOM
1 Squat Clean + 2 Hang Power Clean
Increase load at 5 and 10 min

CONDITIONING
(3x)
2 min AMRAP
10 Box Jump
10 HR Push-up
2 minutes to complete:
A Max Effort Unbroken Set of Power Cleans (70-75% of your 1 Rep Max)

Notes: Power Clean weight is based off of 1RM Clean of any style. This effort should be performed by doing the 2 min. AMRAP first then taking the next 2 min. to complete a single Max Effort Unbroken set of Power Cleans. The athlete may start the Power Cleans at any point during the 2 min. interval, but when the 2 min. is complete the set is over even if the athlete has not broken. Again, the flow of the WOD is: 2 min AMRAP – 2 min to complete 1 ME UB set of Power Cleans, repeat 3 times. ME/UB means Max Effort/Unbroken. When the barbell stops on the ground the set is over. All reps should be touch and go. Resting in the rack position is acceptable. If the set of PC only takes 30 seconds, then the remainder of the 2 minutes is rest.

If you have 30 min or so this is one fantastic vidoe of Coach Glassman talking about CrossFit and what it is. It is sprinkled with a few colorful words, but is a great watch.

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7-21-14

dakotah

It was good to have Dakotah back for LNS 2014! Looking forward to having him back permanently in a few weeks once school starts.

15min AMRAP
5 Sumodeadlift High Pull (95#/65#)
10 Burpee
15 PVC Overhead Squat

ENDURANCE WOD’s
CROSSFIT On Day: 3x 1 mile repeats w/3min rest (80%-90%-all out)
CROSSFIT Off Day: 10k Time Trial

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