2-17-12 – CINDY

Posted on February 16, 2012 by

HAPPY BIRTHDAY TANNER HUGO & JENNI ESPARZA!

“cindy”
20 min AMRAP
5 Pull-up
10 Push-up
15 Squat

Compare your previous score here.

“If you care enough for a result, you will most certainly attain it.”
- William James

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2-16-12

Posted on February 15, 2012 by

Happy Birthday Chandler Taylor.

3x – AMRAP
1 min on 30 sec rest
Wallball (20#-10′/14#-9′)
Row for Calories
10 m shuttle
Clean & Jerk (115#/75#)

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2-15-12

Posted on February 14, 2012 by

10 Burpees
20 Sit-ups
30 Burpees
40 Sit-ups
50 Walking Lunge (with a plate if you’re looking for a challenge!)
60 Sit-ups
70 Double Unders (3:1 Singles)

 

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2-14-12 Happy Valentines Day FRAN!

Posted on February 13, 2012 by

“fran”
21-15-9
Thruster (95#/65#)
Pull-up

Compare your previous time here.

Many have asked where to get the foam rollers we have at the box so they can use them at home, great idea by the way… I get them all from this website http://www.nefitco.com/ and if you have any questions about density or sizing just ask, I’ll be happy to help.

ARTICLE OF THE DAY: Your fears will not stop my dreams. (an excerpt is below – click to read the complete article….It’s a good one.)

CrossFit may be coming out from the underground, but we aren’t leaving our garage gyms! Articles are popping up in main stream magazines trying to offer unbiased views and reviews of the craze. Articles always remark that our sense of community is astounding, with whole gyms banding together and forming families (of sorts) but then they always launch into the dangers associated with our workouts (WODs).

The trouble with these articles trying to show you what it’s like “inside the cult” are that they are always written by a reporter, a reporter that tries CrossFit for a week. A workout or two is not sufficient time to understand us or our community. I, however, have been CrossFitting since early 2008. We started “dating” and I got my coaching certificate later that same year. In other words, I’m passed the honeymoon phase where everything’s shiny and new and perfect. This is my response to the many versions of the “Inside the Cult of CrossFit” articles that is realistic but still admittedly slightly biased (I’m still in love after all).

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2-13-12 Bring on the ENDURANCE WOD’s

Posted on February 12, 2012 by

3 rounds
4 min work, 1 min rest
As Many Reps As Possible
6 Box Jump (24″/20″)
9 Push-up
12 KB Swing (53#/35#)

Many are turning their attention to the quickly approaching summer race season, so starting this week we will be posting ENDURANCE WOD’s for those of you who want to start run training.  These are meant to be in addition to CrossFit, and will be posted on the Monday of each week.  (Running not your thing but you’d love to increase your cardiovascular and respiratory endurance, talk to us about doing these WOD’s on the rower.)  Once the weather breaks we will absolutely have a weekly scheduled group training time for the running endurance WOD’s, as well as a weekly ride for those that Cycle.  But for now just rock these on your own, get ready for an EPIC RACE SEASON and talk to Paul if you have any questions on how to program these in or what your results from these WOD’s are. The goal is to get faster and stronger through superior training.  And as always keep a LOG! (More news to share on the CrossFit Endurance front to be sure, but for now this will get everyone going.)

CrossFit On Day: (6x) 1 min on 1 min rest – cover as much distance as possible

CrossFit Rest Day: 5 min on 2.5 min rest 6 min on 3 min rest 7 min on – cover as much distance as possible

“What I know doesn’t impress me. What I don’t know..EXCITES ME!!!”
-Jean-Jacques Rousseau

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Athlete Profile – Cody Corbridge

Posted on February 11, 2012 by

Tell us about yourself…. I grew up in Smithfield and now live in Richmond. I married Holly 9 years ago after we had dated for 3 years. We have two great kids. Thunder (Cole) is 7 and Maddi is 4 and they are addicted to crossfit just as much as Holly and I. They are always practicing their squats, burpees and jump rope… it’s pretty funny.

What is your day job? I am the GM at Metal Vision.

How were you introduced to CrossFit? Holly told me that she was buying my membership and I had better show up. I knew better than to make her mad… I showed up.

What is your favorite WOD or Lift? I survived through Jackie so its my favorite.

What is your favorite skill/movement that you have learned at CrossFit IoTA? Any kind of weightlifting. I never have enjoyed lifting before but have enjoyed learning the “Crossfit way” of lifting.

How has CrossFit changed your life? It’s my stress relief after a long day at work. It’s amazing how 20 minutes of working my guts out can help me refocus.

What keeps you motivated and coming back for more? Seeing how quickly I can improve by working hard.

What’s something you know now that you wish someone would have said to you when you started CrossFit? Don’t move your hands during pull-ups. Tearing hurts like heck.

One word to describe me would be… perfectionist.

I have always wanted… to make a living riding a horse.

Outside of the gym, I like to… Play sports with the kids, riding my horse, and throwing a rope.

Three things you would always find in my fridge… Milk, milk, and more milk. Not much room for anything else.

Something nobody knows about me or would be surprised to know about me… I fought bulls for the local rodeo circuit for awhile.

Favorite Physical activity outside of CFI… Riding horses.

Favorite place to eat in Cache Valley … Coppermill

Song(s) that gets me pumped up for a workout… Anything loud. I don’t really hear much after Paul says go.

The last thing I ate was… Protein Bar and a gallon of milk.

My proudest accomplishment is… My 2 kids.

My six month goal is… Ring muscle-ups.

My favorite workout attire is… Shorts, long socks and a t-shirt.

My favorite workout partner(s)… The 5:15 pm group usually a bunch a guys that will push me. I also should mention Holly too…check.

If you created a WOD and named it after yourself what would the workout be?
500 m row
(4x)
5 Deadlifts
10 Burpees
15 Pull-ups
End with 500 m row

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2-11-11 – What if it’s all been a big fat lie?

Posted on February 10, 2012 by

WOD tomorrow morning at 7:30 am see you then!

(4x)
200m run
5 Pull-up
10 Push-up
15 Squat
15 Sit-up
10 Push-up
5 Pull-up

Article of the Day: What if It’s All Been a Big Fat Lie?

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