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Sign Up for Leave No Survivors 2015 HERE!

 banner_CFL_LogoCache Valley’s only accredited CrossFit Kids program! We will be offering CrossFit Kids classes for the 4th year and space will be limited in both class times. Classes will start on June 1st and run for 10 weeks through August 6th. Sign Up and get more info HERE!

 

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Together Everyone Accomplishes More

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5-26-15 Daryl 15.4

daryl cleanDaryl 15.4
25 Burpee Box Over (20″)
then (5x)
3 Snatch (135#/85#)
20 Doubles
then (5x)
3 Clean (205#/140#)
20 Doubles
then (5x)
3 Deadlift (295#/190#)
20 Doubles
finish with
25 Burpee Box Over (20″)

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5-26-15 CrossFit Kids Starts Monday

If you can believe it your ids are out of School on Friday.  If you’re looking for something that they will enjoy and will also give you a break… Cache Valley’s only accredited CrossFit Kids program to the rescue! We will be offering CrossFit Kids classes for the 4th year and space will be limited in both class times. Classes will start on June 1st and run for 10 weeks through August 6th. Sign Up and get more info HERE!

ACCESSORY WORK
(3x)
15 Good Morning (45#/30#)
15 Behind The Neck Press (45#/30#)
15 Bent Over Row (45#/30#)
15 Band Pull-apart

CONDITIONING
(4x)
12 Walking Lunge w/plate (45#/25#)
18 Wall Ball (20#/14#)
24 Strait Leg Sit Ups (touch your toes at the finish position)

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5-25-15 – Memorial Day Murph

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

 

ENDURANCE WOD’s
CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times
CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race.
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and devide that number by .85, then convert this number
back into minuets:seconds and you’ve got your pace.

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5-22-15 – 300

“300″
25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left side then right side this is ONE REP)
50x KB Clean and Press @ 35# / 26# (25 each arm – KB must touch floor between reps)
25x Pull-up
For a total of 300 reps total

Compare previous score HERE

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5-21-15 Five Years later…

funny babyI’m humbled and amazed as I think over the past 5 years of CrossFit IoTA how much has happened and how many people I have been able to make, forge and build great friendships and relationships. There are still 3 members who showed up that very first month Mike and Tonya Newswander and Dr Tandy Olsen. It’s amazing to see how far everyone has come whether it’s been 5 years or 5 weeks being the best you can be you can. Here are ust a few thoughts I’ve had as I come up on 6.5 years of doing CrossFit.
a) Love the process. There will always be new goals and challenges, but find joy in each day.
b) Work hard. While every day won’t be a PR it’s ok work hard and give the best you have for that day.
c) Be responsible for yourself. Only you now how you really feel take a rest day when you need to, scale when you need to and never let your ego get in the way.
d) Play the long game. Fitness is a journey. It’s about quality of life and maintaining that over many many many years. Do things and make choices that will allow you to keep going tomorrow. I love being able to work and play with my kids and look forward to doing it with my grand kids (soon) for years to come.

Thanks to all who have been and continue to be a part of something I love and for being a part of my CrossFit family!

STRENGTH
10 min to complete
5×10 Push-up – Loaded
Choose your plate and increase or decrease load as needed.

IoTA ANNIVERSARY WOD
(3x)
15 Wall Ball
12 Lateral Jump Burpees
9 SDHP (115/75)
6 Hang Clean
3 Push Press
400m run

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5-20-15 Daryl 15.3

daryl - OHS(3x)
200m run
2 Rope Climbs
(or 8 Burpee Pull-ups)

then
100 Overhead Squats (75#/50#)
then

(3x)
200m run
2 Rope Climbs
(or 8 Burpee Pull-ups)

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5-19-15

STRENGTH – Snatch Balance
(10 min to complete)
5×2 – Increase load each set

CONDITIONING
400m run
21 Burpees
21 KBS (70#/53#)
400m run
21 KBS (70#/53#)
21 Burpees
400m run

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