11/28/2010 "FRAN"

Saturday, November 27, 2010 Stacey Baker 1 Comments

21-15-9

Thrusters 65#
Pull ups

New PR...6:10!!!!!  I can hardly beleive it!  I was hoping for under 7:00, and I did it!  But I have to admit it really kicked my butt.  I was breathing fire.  My lungs and throat hurt like crazy.  Here it is , 10 hours later and I can still feel a little burn.  But it was SO worth it!

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WOD's (Words Of the Day)

Friday, November 26, 2010 Stacey Baker 0 Comments

Check out this new sight..I found it on Crossfit Women....it's pretty great!

 Crossfit Lisbeth- where she only posts WODs (Words of the Day). Brilliant! Lisbeth is the Director of Social Media for Crossfit, Inc. and the owner of Crossfit Watertown



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Food for thought....

Monday, November 22, 2010 Stacey Baker 0 Comments

Consider this: technically, food is just fuel for living. That’s all — nothing else.
And yet … it has become so much more to most of us:
  • we use food for pleasure
  • we use it for comfort
  • we turn to food when we’re sad, depressed, hurt
  • we use food to socialize
  • we use it as a reward
  • we do it when we’re bored
  • food can also be a chore
  • we use food as gifts
  • we turn to food when we’re lonely
  • food can be associated with sex
  • food is equated to health
  • sometimes, food becomes an obsession
  • it definitely can be an addiction
  • food can make us hate ourselves
  • food is the center of many billion-dollar industries
What is your relationship with food?  Is it more than just fuel?


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11/19/2010 "ANGI"

Sunday, November 21, 2010 Stacey Baker 0 Comments

"Angi"
100 pull ups
100 sit ups
100 push ups
100 squats
17:43

I love this Benchmark! I can't believe I beat my old time by 5 min!  That's huge!  I love doing a workout that leaves you feeling totally motivated. I am looking forward to a great new week ahead.  See you all at CFI!

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7 Fundamentals to A Lean and Healthy Body

Tuesday, November 16, 2010 Stacey Baker 0 Comments

Details matter…everything you do either helps or hurts.  Too much attention to what is new or cutting edge in supplements is too much information and is distracting to what is most important, the fundamentals. 
I came across this article a couple of years ago and it had a big impact on the way I look at a lot of things;
The year when Coach Vince Lombardi took over the Green Bay Packers, He was asked by a reporter “What are you going to do to turn the team around?  Are you going to get new play books?  Are you going to get new plays> Are you going to get new players? Are you going to get new coaches? What are you going to do different?”  And he said “We are NOT going to do anything different.  We are going to be brilliant on the basics.  We will be so good that even if the other team knows what we are going to do…but we are going to be so good at the fundamentals there not going to be able to stop us.  You’ve heard of the 80/20 rule.  It basically sums up what Lombardi said.  80% of your results comes from 20% of your actions.   
Here are 7 Fundamentals to a lean and healthy body. 
1.     Calorie Balance- You need to burn more calories than you consume to lose fat. Do you have to count calories t lose weight?  N0 you don’t… but if your goal is to lose bodyfat, you have to burn more calories than you eat…  So why wouldn’t you want to count?   Even too much of good food will make you gain weight so keep your portions small.
2.      Eat small frequent meals.  Nibble and don’t gorge.  Spread your calories out into approx. 5 meals (or 3 meals and 2 snacks) every 3 hours or so.
3.       Balance your foods.  Don’t cut out any particular food completely and don’t over eat one particular food.  Have a lean protein and a complex carb with every meal so you diet is in balance.
4.       Eat natural foods.  If man made it…eat it sparingly.  Try to eat natural at least 80 % of the time.
5.       Supplements.  Supplements are not a must have.  They are insurance for your body to make sure it’s getting all it needs.  Use them if you feel it necessary. 
6.      Keep a food journal.  This is a must!  Your meals have to be on paper…crunching numbers for at least a week to see where you are at.  I promise, it will educate you on what and how you fuel your body.
7.     Results.  Get your feedback and take action.  If you get the results you wanted, keep doing the exact same thing… if you didn’t get the results you want, change your approach, review your food journal and make changes.



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Athlete Profile – Nancy Coburn

Sunday, November 14, 2010 Stacey Baker 0 Comments

Athlete Profile – Nancy Coburn

Posted on November 13, 2010 by http://crossfitiota.com/author/cachevalleyanaerobic/

What is your day job? I am a stay at home Mom for 3 kids
How were you introduced to CrossFit? Allison told me how sore she was after going to this place called Iota, and I wanted a challenge.
What is your favorite WOD or Lift? You all might think I am crazy but I loved fight gone bad.
What is your favorite skill/movement that you have learned at CrossFit IoTA? push press
How has CrossFit changed your life? It has shown me the potential my body can have.
One word to describe me would be… Driven
I have always wanted… To travel the world one country at a time.
Outside of the gym, I like to… Spend time with my family
Three things you would always find in my fridge… milk, cheese, eggs
Something nobody knows about me or would be surprised to know about me… I’m number 10 of eleven kids
Favorite physical activity outside of CFI… walking with friends, or anything that involves my kids
Favorite place to eat in Cache Valley… my mom’s kitchen
Song(s) that gets me pumped up for a workout… Double Vision by 3Oh!3, or Animal by Neon Trees
The last thing I ate was… ham lunch meat with zucchini relish, 9 almonds, and an apple
My proudest accomplishment is… my family
My six month goal is… do more WODs RX
If I could have ANYBODY (living or dead) over for dinner, it would be… my grandma Ruth (dad’s mom)
My favorite workout attire is… baggy capris, and a T-shirt
My favorite workout partner(s)… Steph, Allison, Stacy, Michelle, and all who help push me to finish
If you created a WOD and named it after yourself what would the workout be? There is one that already has my name but I don’t like overhead squats so here is a new
Nancy aka “Coburn”
800 Meter run
25 sit ups with medicine ball
20 push press
15 pull ups
25 sit ups with medicine ball
20 push press
15 pull ups
400 Meter run
Nancy’s got MOXY!  She’s never been one to hold back and I appreciate her ability to dig in and work hard.  Nancy always puts forth a great effort.  Nancy’s capacity to complete work and increase the loads she moves has been incredible.  She is one tough gal that gives our mornings a great flavor and positive attitude. – Coach Paul 

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11-Nov-2010 You are What You Eat....

Saturday, November 13, 2010 Stacey Baker 0 Comments


The past few weeks I have fallen off the wagon. Alot.  I had the attitude of the girl on the right....and ended up eating like...well you know what I'm talking about.  It got me thinking about how "dirty eating" affects us both  physically and mentally and for how long.  Melissa Byers wrote a great 2-piece article about "eating dirty" so check it out.
I know it's easy to beat yourself up about cheat meals here and there.  Food discipline is hard!  But I've noticed how much my performance has suffered for it. Not only am I tired and sluggish but I feel bloated and just slow.  I also noticed a difference in my mental focus...there hasn't been a whole lot.
But tomorrow is a new day...right?  So time to suck it up and break-out the food log again. 
This coming week I will focus on nutrition.  There are so many things to talk about that I will dedicated this week to Food....
My challenge to you...Log your food this week, and be honest!  This will make you aware of what changes you need to make.  Look in the "MEAL" tab on the blog.  There are meal and snack ideas that have worked for me. Or the  Crossfit journal provides and explainatin of the The Zone Diet.   The Zone is a great nutrtion guide to balance out your body and keep you at your best.
SO...here's to a new week...of clean eating!

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11/12/2010 "HELEN"

Friday, November 12, 2010 Stacey Baker 0 Comments


I am posting the Benchmark scores today because I was so impressed with how hard everyone is working.

11-6-2010. "The Lumberjack"

Saturday, November 06, 2010 Stacey Baker 0 Comments

20 deadlifts 140#
400 meter run
20 kb clean&press 26# each
400 meter run
20 kb swings 53#
400 meter run
20 overhead squats 55#
400 meter run
20 burpees
400 meter run
20 pull ups (chest to bar)
400 meter run
20 box jumps 20#
400 meter run

29:33

This was the hardest workout I've done.
Loved it! Not an Rx yet....but just wait....it will be!

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11-5-2010 "Grace"

Friday, November 05, 2010 Stacey Baker 0 Comments

30x clean and jerks at 85#   (Rx is 95#)
10 min rest
Coach challenge:  Run 1 mile
I wasn't able to Rx it yet...but thats Ok.  I increased my weight 10lbs and cut my time by 1:35.  I also ran my mile in 7:41.  Yes!  My last mile was 9:something.
  Jen was amazing...She had a heavier weight and beat her time by about 1/2....She ROCKED!

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Nov 1, 2010 WOD

Monday, November 01, 2010 Stacey Baker 0 Comments

WOD
3x  500 meter Row
     25 wall balls
     25 kb swings
or COACHES CHALLENGE
Row 1000 meter, 15 strokes at a time.After every 15th stroke, do 10 burpees.
5 min rest
60 push press, every time the bar stops, do 10 box jumps.Time ends when done with push press.

I did the coaches challenge.  I did #45 on the push press....Rx was #65.  Was a great workout.

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