Athlete Profile – Trisha Hall

Sunday, April 29, 2012 Stacey Baker 0 Comments

Posted on April 28, 2012by

What is your day job? I am a full-time student right now and am getting ready to go down to Zion’s Ponderosa resort to work as a recreation guide over the summer.
How were you introduced to CrossFit? Around the kitchen table, when my brothers Jerry, Phillip and Ricky and my sister-in-law Stephanie all joined. They made it sound fun and painful, so once school was over I finally went with my brother and got addicted.
What is your favorite WOD or Lift? My favorite WOD is the one we are doing tomorrow… another chance to tear up my hands and get stronger. Deadlifts are my favorite lift, I always feel like @!#% after those things!
What is your favorite skill/movement that you have learned at CrossFit IoTA? Double unders and barbell work because it always makes me sore and I love that feeling.
How has CrossFit changed your life? Crossfit has changed my life a lot! My hands and arms will never be the same but will always carry the calluses from the bar and welts from my jump rope:) Crossfit helped me become a stronger runner and helped me realize I will never say never or quit again. Before I did crossfit I swore I would never swim, bike, do a pull-up and a million other things because I was afraid I couldn’t do them. Now I see everything as a challenge and an opportunity to get stronger if I put in the work.
What keeps you motivated and coming back for more? I keep coming back because crossfit is hard! I look at a WOD and I get nervous and wonder ‘how am I going to do this?’ But then I go and do it! Even if I have to scale it, the feeling of accomplishment after a WOD it is priceless! And I love that the people there have my back every time I step foot in the box.
What’s something you know now that you wish someone would have said to you when you started CrossFit? Going to crossfit doesn’t justify those cookies.
One word to describe me would be… Determined
I have always wanted… To find El Dorado
Outside of the gym, I like to… Read sappy romance novels, try new cooking

Three things you would always find in my fridge… Broccoli, Hummas and tortilla experiments (one day I will find a healthy cookie that tastes delicious!), find new running trails, go dancing, play with my family and friends, and find new adventures. I’m pretty much up for anything.
Something nobody knows about me or would be surprised to know about me…
My secret ambition is to be a mermaid.
Favorite physical activity outside of CFI… Running and Dancing
Favorite place to eat in Cache Valley… Anywhere with a salad bar and hot sauce
Song(s) that gets me pumped up for a workout… Angry girl music, I love when someone breaks up with a famous person because awesome music is always the result! Case in point Kelly Clarkson’s new album.
The last thing I ate was… Watermelon… the amount will remain confidential
My proudest accomplishment is… Being a member of the Hall clan of Crossfit Iota:) And small things such as graduating with a BS from USU
My six month goal is… To get fast enough to beat Ricky at running, just once!
My favorite workout attire is… Down East shirt, shorts and my bright red Inov-8′s
My favorite workout partner(s)… Everyone at the 4/5/6 pm classes! they are all so fun and push me to do better, go faster or lift more because I can’t be looking like weakling.

If you created a WOD and named it after yourself what would the workout be?
1000 M row
13 min AMRAP
5 deadlifts
15 wallballs
25 double unders
25 sit-ups

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My Love Of CrossFit

Sunday, April 22, 2012 Stacey Baker 0 Comments

CrossFit has changed my life is SO many ways. It's a lifestyle.  It's a way of life built through fitness and friendship.  I have met so many people that I now consider friends.  I have been able to acheive and maintain a level of fitness that I never thought was possible for me.  Through this positive and supportive community I feel almost obligated to share my crossfit exeriences with everyone I meet
 
To help spread wellness thoughout my community is an amazing experience.And not only in fitness but in life.  CrossFit transfers over to SO many things in life.  Whether it's work, family, sports, whatever....CrossFit has taugh tme to give my best in everything because that is what we do at Crossfit.
 
I always wondered if the fire and the drive would go away, but it hasn't.  Everyday I continue to learn and continue sharing the sport of crossfit.  This is truly a huge part of my life.  Helping others acheive goals is what I love about coaching.  To see someone with doubt, to push them when they cannot push themselves, to be their motivation when they feel overwhelmed, and be a friend, mentor, leader by example.
 
Thank you for letting me share my passion with you.  I want to share my passion and give back to those around me.  I want to give to you what has been a huge part of my life, to give you the frienfd that will always have your back. 
So you ready? 3...2...1...GO

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Athlete Profile - Rachel Erickson

Saturday, April 21, 2012 Crissfitgirl 0 Comments

Posted on April 21, 2012by
What is your day job?Mom of three boys, 9, 7, and 4.
How were you introduced to CrossFit? My friend Amanda Wheatley invited me to go with her to the Logan Box. After a couple of times I was hooked but wanted something closer to home and luckily I found IOTA.
What is your favorite WOD or Lift? My favorite lift would have to be the dead lift, mostly because it’s the lift where I feel like I can actually handle a little weight.
What is your favorite skill/movement that you have learned at CrossFit IoTA? I would have to say pull-ups since they have basically saved my life. After a WOD we recently did with 100 pull-ups, I noticed a lump that ended up being diagnosed as Invasive Breast Cancer. Without being sore from the pull-ups I probably wouldn’t have noticed it for a long time to come.
How has CrossFit changed your life? I started coming to CrossFit exactly two weeks after having a tiny still born baby boy. I was not in a very good space physically or emotionally. CrossFit helped me heal and then transformed me into something better than I ever was before. Now as I am waiting to find out how cancer will change my life, I can feel that having had this time to train and to learn strength, balance, and most of all endurance is going to make all the difference. It is honestly amazing to me how CrossFit IOTA has changed my life for the better.
What keeps you motivated and coming back for more? Added energy, endorphins; and some new muscle definition doesn’t hurt either.
What’s something you know now that you wish someone would have said to you when you started CrossFit? That the WOD’s are only part of the picture, the experience can be more than just a great workout. It is what you put into it.
One word to describe me would be… I can’t think of one but my husband says ambitious…
I have always wanted… To travel the world.
Outside of the gym, I like to… Read, cook, redecorate my house, and spend time with my family.
Three things you would always find in my fridge… Adams chunky peanut butter, soymilk, and Thai Red Curry Paste.
Something nobody knows about me or would be surprised to know about me… I used to sing opera, “professionally.”
Favorite physical activity outside of CFI… Anything with water in it, snorkeling, water skiing, surfing etc.
Favorite place to eat in Cache Valley … La Tormenta.
Song(s) that gets me pumped up for a workout… NOT Bat out of Hell. I really like the music and the flashing lights and disco ball that go with it at Zumba.
The last thing I ate was… A sinful piece of dark chocolate torte. Since it doesn’t have flour it’s approved right?
My proudest accomplishment is… I have been lucky enough to marry my amazing husband, and we have three sweet boys that make me proud every day.
My six month goal is… To be healthy, and able to come get in a WOD at least few times a week.
My favorite workout attire is… T-shirt and Capri’s.
My favorite workout partner(s)… Everyone I have met at IOTA has been so amazing. I used to be the girl at the gym who wouldn’t look at or talk to anyone unless I had to. Yes, really. Thanks everyone, for making that difference for me.
If you created a WOD and named it after yourself what would the workout be?The one with jump rope (double unders) and sit ups. I love that one!

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Answer to Prom

Tuesday, April 10, 2012 Stacey Baker 0 Comments


This isn't Crossfit....but I had to post anyhow.  This is how my neice Rashelle answered her date for prom.  Her dad did a great job putting this together!

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Checkout the CrossFit........ "rep counter / rope holder"

Tuesday, April 10, 2012 Stacey Baker 0 Comments


I definitelty need one of these!....:o)

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Crossfit women...strong..confident...beautiful

Monday, April 09, 2012 Stacey Baker 0 Comments

       
“Do your best, and be a little better than you are.” ― Gordon B. Hinckley
 

Can I just say that I am constantly amazed by the women of CrossFit!  Yes...I am talking to you!  You know what hard work is yet you still come willingly.  You push yourself harder than most men I know.
You are more than an employee, a boss, chef, chaufer, referee, cheif bottle washer (...this could go on forever.lol).  You are STRONG, CONFIDENT and BEAUTIFUL.  
 Strong.  I'm not talking just physically.  You have a mental toughness that pulls you up and over every hardship you encounter in your life. You know what pain is.  I might even go as far as to say ..you love it?.  You have made friends with many levels of pain and discomfort that most people will never experience. 
 Confidence has become second nature.  You are willing to try new things.  And even if you fail, you try again and again.  You acheive what my seem impossible to others by never giving up.You have learned that you CAN and WILL go after the things in life that you want. 
Beauty is more than great hair and a perfect body.  In fact, YOU have changed what beautiful means to many men, and more importantly, to little girls everywhere.  Beauty is now more about what you can do and how you do it...not the size of pants you wear.
You are the reason that I love to CrossFit!  You inspire me to be the BEST me!   Your example and dedication provide great role models to women of all ages and back grounds.  You have shown many, like me, who have no athletic background that they can reach more and achieve more than they ever imagined, no matter when in life they decide to get started. 
All of you deserve to be extremely proud of yourselves.  Whether your Fran time is 3:30 or 15:50...You have put in so much work and have pushed and kept going, even on days when you were tired, sad, or feeling defeated.
...Did I mention you inspire me?
                                                                                 
 
        
        

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Athlete Profile – Heidi Benson

Sunday, April 08, 2012 Stacey Baker 0 Comments

 

Posted on April 8, 2012by
Tell us about yourself... I grew up in Smithfield. I have been married for 6 years in June. I love animals, love to cook and I am starting to love mornings!
What is your day job? I work at Cache Valley Oxygen doing medical billing.
How where you introduced to Crossfit? My best friend told me how great it was and that I needed to come try it with her. I went my first time did the warm up and thought wow that wasn’t so bad then Paul was like ok time to start and I though t I was going to die afterward!
What is your favorite WOD or Lift? My favorite lift would have to be dead lift. I really like WOD’s that make you feel like you’re are going to puke, pass out or cry afterward.
What is your favorite skill/movement that you have learned at Crossfit IoTA? I would say that my favorite would be Burpees….just kidding I love box jumps and the clean & press with the kettle bell.
How has Crossfit changed your life? I get excited to go work out and love pushing myself to do better not just with working out but with everything in my life. I feel more energized and just more positive about life!
What keeps you motivated and coming back for more? Seeing the progress that I have made, it’s like my escape for an hour to just do me and let out my frustrations in the workout and of course my six o’clock girls!
What’s something you know now that you wish someone would have said to you when you started Crossfit? That Paul will hunt you down and make you feel really guilty if you stop going hahaha O and of course how eating clean makes a world of difference in your workouts and your results.
One word to describe me would be… Smart Ass!
I have always wanted… To take a train through the country and take road trips all over taking all the back roads to see as much country as possible.
Outside of the gym, I like to… Not make plans to just do whatever comes. I love to spend time with my family and my pets, working with my horse, camping and just being at home working around my house.
Three things you’ll always find in my fridge… Eggs, cottage cheese and salsa.
Something nobody knows about me or would be surprised to know about me… I participate in Mountain Men Rendezvous and I love canning & crocheting!
Favorite physical activity outside of CFI… Dance
Favorite place to eat in Cache Valley… Gia’s & Juniper Take Out
Song(s) that gets me pumped up for a workout… 80’s butt rock.
The last thing I ate was… A hot dog.
My proudest accomplishment is… Going back to school.
My six month goal is… To be able to run the TOU half marathon and to keep working on my eating.
My favorite workout attire is… Work out pants and a t-shirt.
My favorite workout partner(s)… Cerissa, Saundra, Angie and Becca
If you created a WOD and named it after yourself what would the workout be?
5x
Box Jumps
Clean & Press with kettle bell
Walking lunges
Pull ups
Dead lift
Each movement one minute then rest one minute
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Monday, April 02, 2012 Stacey Baker 0 Comments

CROSSFIT ON THE ROAD



It's summertime...and that means family trips and vacations.  The beauty of CrossFit is that you can workout anytime... anywhere.
Unfortunately that means no excuses!

SOME CFNA TRAVEL WODS (CrossFit North Atlanta)

Room Service
  • 100 Push Up
  • 100 SitUps
  • 100 Squats
Burpee/ Sit ups Ladder
  • Do 10 burpees ....Go to opposite side of room......do 2 Sit up
  • Return to original side do 9 burpees......Go to opposite side of room......do 4 Sit ups
  • Decrease Burpees by 1 and increase Sit Ups by 2
  • Work your way down to one Burpee and up to 20 Sit up
Shake the walls
  • 10 second handstand
  • 10 air squats
  • x 10 rounds for time
The Fives
  • 5 push ups
  • 5 squats
  • 5 sit ups
  • x 20 rounds for time
Virtual Fran
  • 21-15-9
  • Thrusters (use a backpack or computer bag)
  • Pushups
O-Squat this
  • 10 Overhead Squats (use a towel or curtain rod overhead)
  • 10 Push Ups
  • 10 Sit-Ups
  • x 5 Rounds for Time
There are also some really good CrossFit  apps for your phone that have travel wod ideas, timers, whiteobards (to track your workouts), and more!

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