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PROGENEX products are specifically formulated for the highest level of athletes—both professional and recreational. Today, NFL, NBA, NHL and NBL players alike have felt the PROGENEX difference. Add to that Olympic skiiers, North Pole expeditioners, CrossFit Games champions and a host of other athletes who all say the same thing: PROGENEX is legit.

What does PROGENEX do? PROGENEX Recovery does one thing: enables you to get back to your training feeling and performing stronger after each session. PROGENEX More Muscle is a muscle builder. Together PROGENEX Recovery and PROGENEX More Muscle:

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• OPTIMIZE BODY COMPOSITION.

• BUILD LEAN MUSCLE.

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Optimize Your Training with PROGENEX full product line.  Learn more by visiting their website HERE.

Thanks to PROGENEX for being one of our 2014 CrossFit IoTA T.E.A.M. sponsors.

Together Everyone Acomplishes More

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4-17-14 Master Qualifier and Regionals

Congratulations to John Wells for finishing 80th in the world in the 60+ age group. We are all so proud of him and the work he puts in and we miss him in the mornings and hope his foot heals quickly so he can get back to the box.

Also congratulations to Kendl Watt for qualifying for regionals as an individual competitor. She is an absolute power house and will make us all proud to see her in the arena at the end of May.

I am also excited to announce that we have received a team invite to regionals. We had a great time sending a team in in 2012 and 2014 will be a year to remember as well!! It took a lot of work and dedication to get there and I know once the team is selected they will make us all proud.

regionals invite-2014STRENGTH – SNATCH
12 min EMOM
1 Snatch from the high Hang
1 Snatch from above the knee
1 Snatch from below the ground

CONDITIONING
1000m Row
(5x)
20 – Sit-up
10 Box Jump (30″/24″)

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4-16-14

STRENGTH
(2x)
1 min Plank
30 sec right bridge (top leg bent at 90 degrees and slightly raised)
30 sec left bridge (top leg bent at 90 degrees and slightly raised)
2 min to perform
1 Turkish Get-up right arm + 6 Walking Lunge with the KB overhead, then back down on the ground
1 Turkish Get-up left arm + 6 Walking Lunge with the KB overhead, then back down to the ground
As Heavy as Possible

SCAP WORK
(2x)
25 Band pull-a-part
20 Scare Crow (5#/2.5#)
15 Scap Push Up
10 BTN Press (75-45#/45-15#)

CONDITIONING
21-15-9-9-15-21
Wall Ball
Push-up
Double Unders (3:1 Singles)

“Every day at CrossFit is an anthem of change. It’s a celebration of this strange and incredible organism: the human body. Each gut-wrenching, sweat-dripping workout reminds me of where I was, and where I’m going. And I’m going somewhere good.” – Paul Jones, CrossFitter

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4-15-14 The Bear Complex

rage_bear5 Sets of 5 Reps – Score is the load of 5 heaviest unbroken reps completed

1 Rep is
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The goal of this complex is to not let go of the barbell and complete 5 consecutive repetitions without letting go, as heavy as possible. By the end of this WOD you should have completed 25 total reps.

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4-14-14 Make this your routine

be awesomeHappy Birthday’s from over the weekend to Jay Streeter and Bryce Allison on the 12th!!

15 min AMRAP
200m run
7 Thrusters (95#/65#)

ENDURANCE WOD’s
CrossFit On Day: (3x) 200m – 400m – 600m rest what the previous task took you
CrossFit Rest Day: 1 Mile TT – This is an all out effort and you are looking for a PR

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4-11-14 Fight Gone Bad

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/45 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.  Add your points for a total score.

Compare your previous score HERE.

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4-10-14

Happy Birthday Sue Farmer

STRENGTH – Clean and Jerk
15 min OTC – for load
minimum 4x through the complex
1 Power clean
1 squat clean
1 push press
1 hang clean
1 hang squat clean
1 jerk

increase load with each successful round

CONDITIONING
(4x)
30 Double Unders (3:1 Singles)
30 Sit-ups
15 Burpees

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4-9-14

free to chooseSTRENGTH
(2x)
1 min Plank
30 sec right bridge (top leg bent at 90 degrees and slightly raised)
30 sec left bridge (top leg bent at 90 degrees and slightly raised)
2 min to perform
10 Jumping Squat (45#/35#) Barbell on back – control into the bottom, explode up and then reset feet after each rep

SCAP WORK
(2x)
25 Band pull-a-part
20 Scare Crow (5#/2.5#)
15 Scap Push Up
10 BTN Press (75-45#/45-15#)

CONDITIONING
750m row
(3x)
26 Push-ups
12 Back Squat (115#/85#)

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