Showing posts with label *Athletes. Show all posts

Rain? No problem!

CrossFit Iota WOD
400m run
21 burpees
21 kb swings 
400m run
21kb swings
21 burpees
400m run

Cheri ran WOD today, pouring rain and all.  Instead of opting out for the rower she turned on her BRAVE and took on the rain....
And she won!  Great job Cheri Olsen.

.Utah Women Crossfit Seminar

Utah Women CrossFit Muscle Up Clinic

What an amazing day.  It was alot of fun and alot of work!

Athlete Profile – Carol Morrell










A little about myself: I grew up in Brigham City and am the 5th of 7 children. I graduated from the nursing program at Ricks College and then worked at Primary Children’s Hospital on the infant/toddler unit I served an LDS mission in Argentina. When I returned from Argentina, Salt Lake City seemed a little big and I ended up here in Logan. And I love it here.
My day job: I am a public health nurse at the Bear River Health Department.
Introduction to crossfit: My co-worker Lisa Perkins started crossfit in January of last year. She would come to work and tell us all the crazy things she was doing and getting up at 5:00 in the morning to do it. I thought she was absolutely crazy! She kept trying to convince me it was fun??? It took about 4 months but last April I decided to give it a try and I have been addicted since.
Favorite WOD or lift: I really like dead lifting. After one WOD, Paul had us practice the dead lift with 95# and I thought there would be no way I could budge that bar. But as I’ve found out several times in crossfit- I can do things I never thought I could.
Favorite skill or movement: Lifting a bar with weights on it- not just the bar. :) I’m also trying to figure out the double unders.
How crossfit has changed my life: I feel better physically. And it has taught me that I can do things I didn’t think I could, that I can push myself past the comfort zone.
Motivated and coming back: Friends that I knew before and have made there. There is such a great feeling at the box- everyone is cheering each other on and everyone is so encouraging. And as I see results in myself and things I can do in my daily life as a result of the crossfit workouts- it is exciting.
Something I wish someone would have told me when I started: That it takes time to see results. When I started I figured after a couple of months I would be at my goal weight and the workouts would get easier. In the first couple months I was gaining weight and the workouts seemed to be getting harder. But I have realized that the results come, but over time and the workouts don’t ever get easier. :)
One word that describes me: Cheerful. I enjoy life and for the most part am a happy person.
I have always wanted: To be a wife and mother.
Outside of the gym I like to: Travel and meet people from different cultures. I have had opportunities to go with medical groups to Peru a couple of times, Guatemala, and Ghana. We get to be in the middle of the people and I am humbled by what I see and how wonderful the people are. I also love spending time with my family.
Three things you’d find in my fridge: Milk, eggs, apples
Something nobody knows about me: I am certified in scuba diving and the ocean fascinates me. I always wish I could safely see all there is that is down there and could explore for hours without running out of oxygen.
Favorite physical activity outside of the gym: Go on a long walk with friends. For some reason it is easier to talk and open up as you are walking and so besides the physical benefit of getting out and doing something – there is also the free counseling session.
Favorite place to eat in Cache Valley: Tandori Oven (the owners are great!)
Songs that pump me up in workout: Whatever Paul and Stacey have playing that has a good beat.
The last thing I ate: A BLT sandwich with a glass of milk
My proudest accomplishment: I was asked to serve as president of a coalition that covers Northern Utah from Davis County to the Idaho border, and we were able to pull off a big conference for medical providers. I was able to overcome my shyness long enough to call a well-known national speaker and see if he would be willing to come be our keynote speaker. The planning and organizing was overwhelming, but when it all came together and worked out- it was an awesome feeling!
My six month goal is: Do better with my nutrition and eating.
My favorite workout attire is: Capri sweats and a t-shirt
My favorite workout partner(s): Everyone in the 5:15 am class. It’s like a big family. And I enjoy working out with Lisa Perkins and Denice Wade so we can sympathize with each other at work when our muscles are aching.
WOD named after me:
“Zippy” (my nickname)
50 double unders (150 singles for those of us who can’t get the doubles)
25 sit ups
10 dead lift
5 pull-ups
(4X)

Athlete Profile – Tamra Sampson

Tells us about yourself… I am originally from Georgia. I grew up in the southeast. I moved to Logan almost 11 years ago and have been living in Smithfield for 4 years. I have been married for 10 ½ years to Travis and we have 3 cute, demanding, dramatic, emotional, amazing little girls. Taylor is 6, Camille is 4 and Brenna is 1. Oh, and I like to have fun.
What’s your day job? I am a Registered Nurse that gets to stay home full time to play referee and Candy Land most of the day.
How where you introduced to CrossFit? I was talking to Daeci one day and told her that my top half didn’t match my bottom half and that I was sick of jiggling when I walked. She told me to come try crossfit, just for 3 days, and see what I thought. I walked through that door and have been walking through it almost everyday since.
What’s your favorite WOD or Lift? I don’t know if I have a favorite. I have the ones that I am not very good at like THRUSTERS! But I really love any WOD or lift that I finish. The feeling of euphoria once I am done makes the hard work seem like play.
What is your favorite skill/movement that you have learned at CrossFit IoTA? I love Box Jumps and Burpees
How has CrossFit changed your life? Crossfit is for me. Most of my time is spent on someone else – driving little girls to dance, soccer, and parties; entertaining little people; cooking dinner; keeping the house in order; yada, yada, yada =) I do Crossfit because I found something that I love to do. It has also given me the confidence that I can do anything. I know that if I keep at it I can accomplish anything.
What keeps you motivated and coming back for more? I have no idea! Maybe I like to get my butt kicked, maybe I like the people there, maybe it’s fun, or maybe I am just totally addicted? It could be all of those things. Whatever it is, I keep going back and I like it.
What’s something you know now that you wish someone would have said to you when you started CrossFit? It is addicting. I never understood what Mindy Anderson meant when she told me it was her drug of choice. But that feeling you get when you look at a WOD and think there is no way I can do that. You start, you keep going, you finish and that feeling of breathlessness followed by complete satisfaction is irreplaceable. I love it!
One word to describe me would be… Driven
I have always wanted… to be a singer. But I suck at singing.

Outside of the gym, I like to… shop, camp, dress my 3 little ladies up, and clean. I love to clean! I love to eat too. I can eat A LOT!
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 have been on ESPN! You know those dance competitions that make you nauseated when you watch them? Yep, I was on there. We did win 1st place though.
Favorite physical activity outside of CFI… I love to walk or ride my bike and run my mouth!
Favorite place to eat in Cache Valley … My gosh, if they cook food, I like to eat there! I really like Takara Sushi.
Song(s) that gets me pumped up for a workout... I like anything that is fast and PINK and not just because of her music! =) However, most of the time I don’t even hear the music. I am too busy trying to talk myself into picking up the bar or doing just 5 more reps or getting back on the bar. I am usually carrying on a conversation with myself in my head to finish.
The last thing I ate was… Banana Cream pie.
My proudest accomplishment is… My marriage. I am married to the most patient, non – confrontational, calm man ever. We have fun, we laugh, we fight, we make up, and we make time for our selves. It has been fun so far.
My six month goal is… I want to be on Crossfit IoTA’s bench mark white board. I am not sure I can do it in 6 months but it’s worth a try.
My favorite workout attire is… This might sound bad, but anything tight. I hate frumpy clothes that move around and are baggy. So if it’s tight, I’ll wear it. And I like my Georgia Bulldog T-shirts.
My favorite workout partner(s)… I love the ladies and Paul Fisher in the 9:15 class. They are my comfort zone. They cheer me on and motivate me to do better. Daryl is always so willing to help me improve on my lack of skill! He gets all the credit for me learning to do pull ups in about 4 weeks. Daeci and Brooke are incredibly awesome and accepting. Steph Hall is always there to demonstrate the proper way to do a movement and answer all of my crazy questions. However, my IoTa experience would not be complete without my favorite tush tapper Mindy Anderson. One of the only reasons I run is so that Mindy will give me some love somewhere on the route to give me that little extra push I need to finish! Occasionally my schedule gets thrown off and I go to another class and everyone is so wonderful. Everyone is great!
If you created a WOD and named it after yourself what would the workout be?
“TAM”
50 Weighted Walking Lunges
40 Burpees
30 Box Jumps
40 Burpees
50 Weighted Walking Lunges

CrossFit in my life...by Lisa Perkins

Paul –
I wanted to thank you for giving me CrossFit in my life. I can’t even begin to tell you how it has truly changed my life. Today’s workout (your anniversary workout) was so challenging to me and a workout that I honestly did not think I was going to make it through and I DID! I still can’t believe that I am able to do the things that I can do now.
I started CrossFit the beginning of January 2011 and was at a point that I had to make a change. Over the years, I had slowly been gaining weight, drinking more soda, and just not regularly exercising and as I approached my 40th birthday, I really was starting to feel unhealthy and overweight and knew I needed to make a change. I had been diagnosed with Multiple Sclerosis (MS) in Spring 2005 and knew that if I did not change some habits soon, they were going to change for me.
It was my New Year’s Resolution to start exercising and I promised myself I was going to make the most of it and make it work even with my MS. I weighed myself, took my measurements and even took some not very becoming photos of myself. At this point, I weighed 165 lbs.
Over the course of the next year, I thought I was eating a healthy diet, I gave up soda completely, I tried to watch my portion sizes, etc, but I just ate what I wanted in moderation and thought with the exercise that I would begin losing weight and toning up. For the year, I had only lost about 3 ½ lbs, which I knew partly was due to gaining some muscle. I had lost some inches, mostly around my waist and hips, but not really anywhere else and I still wore the same jean size.
In January 2012, the “Throw Away the Scales” challenge was given to all of us and I knew that I wanted to do this and really challenge myself to be healthier. I had asked Paul many times in the past what I could do to lose weight and get rid of more of my mid-section and he always told me, it was my diet. I honestly did not believe that I ate that bad, but I thought it was the perfect time to do this challenge and really incorporate The Zone Diet that he always talked about.
It now is almost the end of May 2012, 5 months later, and WOW, I am absolutely shocked by my transformation. I have been doing the Zone Diet since January and have lost 21 lbs in just 5 months and I am now 140.2 lbs. The inches have just begun to melt away. I LOVE THIS…all my hard work has truly paid off. I have gone from a size 12 that I had been at FOREVER and I now wear a size 6 – yes, that’s 3 jean sizes. I have now lost a total of 8 inches around my hips since I first started, 6 ½ inches around my belly button and 4 inches from my waist!!! Since January, I have been able to really increase my weights and see more muscle definition and the only change in my life has been that I incorporated the Zone Diet – it really has been that simple. Now, I can’t even imagine eating my “old” way. I was really strict for the first 2 months during the challenge and now I allow myself to eat whatever I want for two meals a week and then follow the Zone for the remainder and I have truly never felt better in my entire life. My MS has been really good and although I still struggle during some of the workouts, it is at a much different point than it used to be in the beginning and I am SO PROUD OF MYSELF!
From the bottom of my heart…THANK YOU SO MUCH PAUL, I can’t even imagine my life now without CrossFit!!!
Lisa

Athlete Profile – Stacey Clark



Post settingsTells us about yourself… I am a cache valley native! Grew up in the big town of Lewiston. The middle child! (Yes feel sorry for me)I have two older siblings Rob and Amy and two younger Christina and Shelly. After I got married I moved UP to Clarkston. Brian and I have three handsome BOYS.. Colton-16, Dillon-11, Payton-8. They are all “momma’s boys”!What’s your day job? I am the office manager for Dr. Brett Skinner, he is a Dentist in Logan. I have worked for him almost 10 years! I love what I do, we have great patients, and an incredible staff! If you need a great Dentist… I can hook you up!
How where you introduced to CrossFit? DUH… the one and ONLY CP AKA Christina Palmer.. Man I love that women!
What’s your favorite WOD or Lift? Can’t think of a favorite! If you asked me what I hated.. Heck I would have a LONG list.. I like to run, so I am happy to see running during a WOD. Filthy 50 was my VERY first RX and DANG was that an exciting day!
What is your favorite skill/movement that you have learned at CrossFit IoTA? Who doesn’t love getting there pull ups and double unders! Of course mine aren’t perfect, and they come and go a LOT. But it’s just exciting to improve and FINISH! There is always something to work on, I have to be careful not to worry about the “white” board. Focus on the movements and in time the weight will come!
How has CrossFit changed your life? I love the accomplishment of finishing a super hard WOD. I love it when you finished the workout and in the middle you thought and told yourself I “can’t”, I’m not going to be able to finish! And you DO!! You Finish! That has helped me outside of crossfit to push past that TUFF times. You CAN do it… YES you Can just don’t give up! Just keep moving!
What keeps you motivated and coming back for more? The people! The people. THE PEOPLE.. It’s so amazing! It doesn’t matter what class I hit, SOMEONE knows me and cheers me on! I love that! I love the encouragement. So I love to encourage! My favorite is to come on Friday’s when I don’t work and stay for hours.. just watching and cheering everyone on! It’s good times and I’m good and loud! Everyone knows the “rush” you get when your done! It’s hard to explain. You can’t explain it to anyone that hasn’t experienced it. And I’ll be honest I didn’t “love” it the first few weeks. It wasn’t until I actually started meeting people that I started loving it! Guess it’s just me! But crossfit is hard work. It’s not easy, takes dedication and motivation, but it’s very rewarding!
What’s something you know now that you wish someone would have said to you when you started CrossFit?
Your gonna have man hands! Bruises all the time. AND It NEVER get’s easy and your always sore!
One word to describe me would be… Enthusiastic
I have always wanted… to be rich and famous!
Outside of the gym, I like to… Be with My family.. camping, shooting archery, I don’t hunt but I love to shoot. Love to spend time with my friends shopping, always need a good shopping trip! My sisters and I are all very close, we love to spend time together they all run and bike which makes it fun! Love the Sunday afternoon BBQ’s at my moms!
Three things you would always find in my fridge… Milk, Bread, Eggs
Something nobody knows about me or would be surprised to know about me… I am a twin, My Identical twin sister Stephany only lived 10 days.
Favorite physical activity outside of CFI… I love to run and bike, someday I would like to learn to swim so I can chalk up a tri.
Favorite place to eat in Cache Valley … Cafe Sabor, or Cafe Rio
Song(s) that gets me pumped up for a workout… Katie Perry ET, Pink- So What, The Ting Ting- That’s not my name…
The last thing I ate was… Junior mints
My proudest accomplishment is… My boys.. and it will be an accomplishment if I make it through theses teenage years.
My six month goal is… Run farther faster, bike farther faster and get my FREAKING push ups!
My favorite workout attire is… anything PINK.. I might have a small pink problem! Oh and I LOVE it when I forget my shoes and I get to wear my Mary Janes to run and do kettle bell swings! Boom Baby!
My favorite workout partner(s)… I have some pretty great people who I call my friends.. Dacie, Brook, Habb aka BH #1, Daryl aka BH #2, Holly Corbridge. Everyone is so great! It really like to work out with everyone! I don’t have any problem finding someone to talk to! But I love the 4:30 class! Friday 9 am class is pretty great too! Thanks to everyone who pushes and helps when.. your all great!
If you created a WOD and named it after yourself what would the workout be?
4 times
400 meter run
10- Dumb bell push press
20- sit ups
10- ring dips
finish with max set push ups – just because I need practice!

Athlete Profile – Trisha Hall

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

Athlete Profile - Rachel Erickson

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!

Athlete Profile – Heidi Benson

 

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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Athlete Profile- Jenni Esparza




Tell us about yourself…. I’m the youngest girl in a family of seven sandwiched in between two boys! I grew up competeing with them in all sports always loved the satisfactions of beat them! Haha.. I’ve been married to for 15 years to my husband Lloyd and together we have 4 kids. Rylie,15. Payton,11. Chloe,9 and my baby Ethan,5. We live in Hyrum..
What is your day job? I’m a stay at home mother of 4!
How were you introduced to CrossFit? A good friend of mine who I grew up with opened a box and knew I would love it! She was RIGHT! I’ve been addicted ever since!
What is your favorite WOD or Lift? ‘KAREN’ – 150 Wallballs for time!
What is your favorite skill/movement that you have learned at CrossFit IoTA? The technicalities of the lifts.. and to just to keep moving!
How has CrossFit changed your life? It’s given me self confidence. I grew up playing high school sports and competing this feels that void I have had since I became a mother… you could say this is my therapy!
What keeps you motivated and coming back for more? I’d like to say it’s the thrill of the WOD, but to be honest, at IoTA it’s the people… They are amazing! They push me each and every wod!
What’s something you know now that you wish someone would have said to you when you started CrossFit? That your hands are going to become MAN hands! Honestly, there proof of how tough I have become!
One word to describe me would be… Timid
I have always wanted… to be a Millionaire. LOL
Outside of the gym, I like to… spend time with family and friends eating, shopping, and just chillaxin!
Three things you would always find in my fridge… milk, butter, and eggs! In the cupboards is a whole different story!!
Something nobody knows about me or would be surprised to know about me… I’ve never had a legitimate job out side of the home..
Favorite physical activity outside of CFI… Shopping.. takes a lot a muscle to tote all those shopping bags!!
Favorite place to eat in Cache Valley … Too many to just pick one.. sooo.. ColdStone it is! Ha ha
Song(s) that gets me pumped up for a workout… Anything with a quick beat! Paul is a great DJ!
The last thing I ate was… oatmeal with syrup and blueberries..
My proudest accomplishment is… My beautiful and amazing Kids!.
My six month goal is… To have a FREAKING muscle up!!! Oh, and to be stronger, better,and faster!
My favorite workout attire is… My Lulu’s and a tank top!
My favorite workout partner(s)… Love Paul, and Steph! They make me work HARD! But in general anyone who makes me push to be better then the wod before!
If you created a WOD and named it after yourself what would the workout be?‘Jenni’4x20 wallballs20 box jumps20 push press

Athlete Profile – Angie Belnap

Posted on March 17, 2012by

Tell us about yourself…. Hubby (Dave) and I moved from Northern Idaho to Utah in 2003. I taught school (3rd Grade) for 7 years and was a parent educator for 2 years. We have 3 children. Jayce is 9, Hannah is 5, and Ian just turned 1!
What is your day job? Mommy/ part time child care provider
How were you introduced to CrossFit? Daeci Burr and Mindy Anderson… I came for the 3 free times so I could show them that I would hate it and they didn’t have to invite me anymore. Been coming ever since!
What is your favorite WOD or Lift? Love the Tabata WOD’s
What is your favorite skill/movement that you have learned at CrossFit IoTA? I’ve thought about this Forever… the answer… none, they are all too d@%# hard! I’ve always love sit ups and love them even more the way CF does them. My back/neck used to hurt if I did too many and with the Ab Mat I feel like I only use my abs without straining my back/neck.
How has CrossFit changed your life? It has been a love/hate relationship. Some days I feel really old! Some days I dread going and then leave loving it. It has taught me that I can do things I never thought possible. I’ve ignored my physical self for so long that I have a lot of catching up to do. The time it takes to get back into shape is the “hate” part, the process is the “love” part. Seeing others at the box make improvements (ie, learn to do pull ups, toe to bar, double unders, etc) is so motivating and exciting. It’s nice to have a part of my day where I’m not just focused on changing diapers and running kids around!
What keeps you motivated and coming back for more? Honestly, I’d love to be one of those tough women who say “the workouts”, but it is the friends I’ve made at CF that keep me coming back. I love going in to workout, gripe about the workouts, swear (on occasion), and laugh with all my new/old friends!
What’s something you know now that you wish someone would have said to you when you started CrossFit? I’m sure someone said it to me, but I didn’t process it completely… Results Take Time. I thought I’d go for a couple of months and instantly be back to my skinny self. Been going for almost 8 months and that skinny self is still trying to emerge! Now I can add strength to my goals and not just skinny!
One word to describe me would be… Spit-Fire (so says the hubby)
I have always wanted… to visit Australia
Outside of the gym, I like to… read (LOVE my book club), take my kids to fun activities (swimming lessons, gymnastics, storytimes…), go out with friends, watch movies with the family
Three things you would always find in my fridge… milk, eggs, cheese
Something nobody knows about me or would be surprised to know about me… I’ve always wanted a frog tattoo
Favorite physical activity outside of CFI… Volleyball
Favorite place to eat in Cache Valley … Eating out in general is my Fav, but I really love the pork salad at Cafe Rio
Song(s) that gets me pumped up for a workout… No clue what the title is, but Paul plays it a lot and its hilarious… “I Workout… I’m Sexy and I know it”… something along those lines!
The last thing I ate was… Shredded Wheat
My proudest accomplishment is… My family! Building our family has been an amazing journey. My children have wonderful birth families who have blessed our lives more than words can describe. The relationships I have with my immediate family and my children’s birth families is something I cherish and find most satisfaction from in my day-to-day life.
My six month goal is… Be able to run the TOU Half Marathon without dying
My favorite workout attire is… Capri workout pants/Tshirt
My favorite workout partner(s)… My sister, Cerissa! Love that she has joined. Also, Mindy, Julie, Lacee, Shaley, Steph (hate it when you count to 5 when I’m resting and force me to use the blue band – lol), Saundra, Becca, Jen, Heidi… Oh my, the list could go on. Love all of you!!
If you created a WOD and named it after yourself what would the workout be? I already have one named after me :) !
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
For time!

Athlete Profile – Michelle Rogers

 

Posted on March 3, 2012by
Tell us about yourself…. I’ve been married to a cute man for 21 years I have 4 kids 18,15,12, and 9. I love people and having fun.
What is your day job? I’m a mom. I teach jump rope at an elementary and middle school. I also sub for the elementary school and I take care of apartments and I’m renting some really cute apartments right now that are brand new in Smithfield.
How were you introduced to CrossFit? Friends told me about it and now I’m hooked.
What is your favorite WOD or Lift? Something with jump roping and sit ups push ups.
What is your favorite skill/movement that you have learned at CrossFit IoTA? Pull ups I’m working on double unders
How has CrossFit changed your life? A lot! I have had pain all over my body for a while. Even though I would work out all the time the pain never went away, but with CrossFit the pain has gone away for the first time in a long time I have no back pain at all and no pain any where else. Amazing hu! It feells so much better. Having help with the diet even made things better. I can’t believe the changes.
What keeps you motivated and coming back for more? I’m much stronger than I’ve ever been and all the fun people that are there, they motivate me so much and they are so much fun. Did I mention I’m not hurting all the time!
What’s something you know now that you wish someone would have said to you when you started CrossFit? Measure, Measure, Measure, and you totally feel bad when you don’t go.
One word to describe me would be… A little loud
I have always wanted… Be taller- Go to Africa and help those in need
Outside of the gym, I like to… Swim. bike, run, eat etc….
Three things you would always find in my fridge… Milk, eggs, cheese
Something nobody knows about me or would be surprised to know about me… I’m over 5 feet tall (average size of course). I’m the greeter at an elementary school I totally love it. I get tons of hugs and high fives it’s the best.
Favorite physical activity outside of CFI… Anything with my family I love when my kids are out of school.
Favorite place to eat in Cache Valley … Juniper take out is good, Texas road house has a great food too
Song(s) that gets me pumped up for a workout… 80′s music is great I’m not that picky
The last thing I ate was… chicken, carrots and apple
My proudest accomplishment is… My kids! They are truly amazing. I hope one day I can be like them.
My six month goal is… To keep becoming stronger and to get a little taller would be nice
My favorite workout attire is… anything that covers my body and doesn’t smell
My favorite workout partner(s)… 5:15am crew is totally awesome they are so much fun. They make me laugh and they are nice to me. Also I do like the 6:15am crew they are fun. Thanks to Paul and Stacy too they have helped me a ton. Thanks guys for putting up with me.
If you created a WOD and named it after yourself what would the workout be? Something with jump roping, sit ups ,squats, push ups maybe resting for a little while (just kidding Paul).
Posted in Athlete Profiles, CFI Athletes|Leave a comment

Athlete Profile – Melissa Feser

Posted on February 4, 2012by

Tell us about yourself…. I grew up in Hyde Park and now live in Smithfield. I married my sweet husband Justin 5 years ago. We have two wonderful kids Ava-3 and Elliott-17 months. Ava loves coming to CrossFit. She often wakes me up at 3:00 or 4:00 in the morning and says, “Mom, it’s time for us to go to the gym.” Usually I can get her to go back to sleep, if not she comes with me. I have been CrossFitting for 6 months now and love it.
What is your day job? I am an RN for Access Home Care and Hospice

How were you introduced to CrossFit? I have a couple of friends that do CrossFit in Logan and love it. I looked up CrossFit online and found IoTA here in Smithfield and came down that Saturday and have been hooked since.
What is your favorite WOD or Lift? Favorite WOD probably Fight Gone Bad. I’m a whimp so I’m not big into lifting.
What is your favorite skill/movement that you have learned at CrossFit IoTA? Pullups.
How has CrossFit changed your life? Everything about CrossFit is so positive I love starting my day there.
What keeps you motivated and coming back for more? I have so much room for improvement and so many skills/movements to learn. I keep coming back because I am addicted.
What’s something you know now that you wish someone would have said to you when you started CrossFit? I wish I had known sooner about the Pull-up workouts on the back board.
One word to describe me would be… Determined
I have always wanted… travel to exotic places.
Outside of the gym, I like to… hang out with my family, run and bake.
Three things you would always find in my fridge… milk, eggs, cheese.
Something nobody knows about me or would be surprised to know about me… I drove forklift at night for 5 years while I went to school.
Favorite physical activity outside of CFI… running
Favorite place to eat in Cache Valley… don’t really have one. Maybe Coldstone- I love Ice Cream!!
Song(s) that gets me pumped up for a workout… Anything fast.
The last thing I ate was… Oatmeal with peanut butter and milk.
My proudest accomplishment is… my kiddos.
My six month goal is… Get my husband to try CrossFit.
My favorite workout attire is… anything DriFit. I am a Nike junkie.
My favorite workout partner(s)… haven’t found anyone I don’t like working out with but love my 6:15 group, Sue and Ronnie thanks for pushing me, Gayle, Chris and Kyle G you guys inspire me.
If you created a WOD and named it after yourself what would the workout be?
15 min AMRAP
10 Pull-ups
15 Burpees
20 KB clean and jerks
25 Box jumps

Athlete Profile – Lisa Perkins

 

Posted on January 28, 2012by
Tell us about yourself…. My name is Lisa Perkins and I live in Newton. I was raised in Northwest Montana and went to school at Montana State University and received my Nursing degree and moved to Utah in 1995. I have been married for almost 15 years to my husband Mark and we have 2 beautiful girls, Samantha (13) and Sophie (10 ½).
What is your day job? I work as a Public Health Nurse full time at the Bear River Health Department and can honestly say, I love my job!
How were you introduced to CrossFit? I was introduced to CrossFit by Raelyn Rigby. She always talked about how much she loved it and so finally one day, she talked me into coming and trying it and I was hooked!
What is your favorite WOD or Lift? I don’t know if I really have a favorite WOD, but I really like the TABATA’s.
What is your favorite skill/movement that you have learned at CrossFit IoTA? Anything with the bar and weights…I never thought I would be one of those women using a bar with weight and it gives me a lot of satisfaction to see my progress with weight from when I first started until now.
How has CrossFit changed your life? Every year, I was one of those people that set a New Year’s Goal to start exercising and I never stuck with anything and then I tried CrossFit and I am addicted. I love the confidence it gives me and how it makes me feel. I can’t live without it…
What keeps you motivated and coming back for more? I get up every morning 5 days a week at 4:30AM to come. I love the 5:15 am class…they rock. We are one big happy family and it feels like one big team and everyone supports you and encourages you to do your best. I also love that I am finally starting to see the difference and losing some inches.
What’s something you know now that you wish someone would have said to you when you started CrossFit? To not make it a competition with anyone…you are an individual and pace yourself and do what feels right and go at the pace that feels comfortable AND I did not realize how much what you put in your mouth effects you at CrossFit.
One word to describe me would be… Outgoing
I have always wanted… to travel to other countries, especially England, Scotland and Ireland.
Outside of the gym, I like to… be with friends and family, travel and be in the beautiful outdoors.
Three things you would always find in my fridge… milk, cheese and lunchmeat
Something nobody knows about me or would be surprised to know about me… I have MS (Multiple Sclerosis). I was diagnosed with it in 2005.
Favorite physical activity outside of CFI… I love to take walks or bike rides with my family.
Favorite place to eat in Cache Valley … Café Rio
Song(s) that gets me pumped up for a workout… Most anything that Paul plays, but my favorite is 80’s.
The last thing I ate was… Cutie, cheese stick and 3 almonds…
My proudest accomplishment is… my family and that I have consistently worked out and done CrossFit for an entire year.
My six month goal is… to continue eating healthy and try increasing weight and hopefully start to see more definition.
My favorite workout attire is… Capri Leggings and a tank top
My favorite workout partner(s)… is Carol and I love that Leona and Denice have joined us in the 5:15AM class and if I ever make it to the 8:00 AM class, Raelyn.
If you created a WOD and named it after yourself what would the workout be? Something with rowing, sit-ups, push-ups and squats

Crossfit Iota Girls taking on GRACE

I'm a little slow getting this posted.  I just want to share with
 you a couple of amazing women at our box.  They are doing GRACE,
  30 -clean and jerk at (Rx 135 / 95#)

 

Athlete Profile – Julie Smith

 

Posted on January 21, 2012by

Tell us about yourself… I grew up in the Air Force, so the only place I’ve lived the longest is in Smithfield, married to Steve. I have 2 loud kids, that fill my days with noise, but I love it.
What’s your day job? I’m a stay at home Mom for 3 1/2 months now! Kids are still alive, so I must be doing something right. And I sell Tupperware too.

How where you introduced to CrossFit? Steve had been doing it in Logan, and when I heard Paul had opened one in Smithfield, I thought I would give it a try. We didn’t let Steve in on the secret for a month though!
What is your favorite WOD or Lift? I love Push Presses and have a secret love-hate relationship with burpees.
What is the favorite skill/movement that you have learned at CrossFit IoTA? I am almost in love with pull ups, but only because I can do them without a band. FINALLY!
How has CrossFit changed your life? I’ve never been this strong. I can blow a volleyball serve out the back now on the first try! That never happened when I was coaching or playing, at least not in the beginning of the season. It’s also nice to feel like I could kick somebody’s but if they tried messing with me. LOL
What keeps you motivated and coming back for more? Seeing the number go up on the weights, and down on the scale. Did I say scale? I mean the gravity calculator, not supposed to use a scale, not supposed to use a scale…
What’s something you know now that you wish someone would have said to you when you started CrossFit? Well, I’m pretty sure someone said it to me, but I can’t recall, but drinking more water and less pop will increase your energy and loosen your belt…huh, silly, don’t you think?
One word to describe me would be… My husband would say anal, but I would say, precise, in a demanding way.
I have always wanted… to go fly in a helicopter, and hang glide, but too afraid of heights to go through with the latter, will definitely get in a helicopter if the chance arises.
Outside of the gym, I like to… play volleyball, craft, play with my kids and leave the house messy (but too anal to do that very much), go on date with the hubby
Three things you would always find in my fridge… Eggs, milk, and apple juice (for the kids, obviously…)
Something nobody knows about me or would be surprised to know about me… I was conceived in the Philippines, but born in California. My oldest brother wouldn’t hold me for a month after I was born, because he thought I should have been a brown baby.
Favorite physical activity outside of CFI… Definitely volleyball, anyone want to form a team for the spring league?
Favorite place to eat in Cache Valley… Olive Garden
Songs that get me pumped for a workout… Nickelback, Bon Jovi, Nickelback, and Nickelback. Too many songs to name…and MOST of the stuff that Paul plays..did I mention Nickelback?
The last thing I ate was… Cashew Chicken lettuce cups….yum, yum!
My proudest accomplishment is… Double Unders and Pull ups, must mention the pull ups.
My six month goal is… 3 more inches off my waist, string the pull ups together, and a lot more weight on the bar, no matter what we are doing.
My favorite workout attire is… Workout T’s and long shorts, with rockin pink socks!
My favorite workout partner(s)… All of the girls in the “mommy” class @9:15. Thanks for taking me in!
If you created a WOD and named it after yourself what would the workout be?
“The Jules”
20 min amrap
25 situps with 30lb/20lb med ball
10 Burpees (gosh I hate those burpees!) :)
25 Double Unders

Want to Be a Better CrossFit Athlete?

Love this Article....

 
When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.
4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.

By Freddy Camacho | Athlete and Owner of CrossFit One World

GRACE...by the female athletes at Iota

Grace.... you better hold on to your knickers beacuse the women of CrossFit Iota are unstoppable!
6 women got new PR's on "Grace".   30 Clean and Jerks 95#
Brandi ....2:58  (Still our top female....ROCKSTAR!!!)
Missy...5:00 (knocked 2 min off previous time.  woot woot!)
Nancy...5:30  ( 1/2 a minute faster thanlast time...Yipee!)
Daeci...5:57  (first time..Nice!)
Mindy...7:57  (first time...You rock!)
Camille...9:45  (first time...the bar weighs almost as much as she does....you go girl!)
WAY TO GO LADIES...YOU ARE ALL AMAZING ATHLETES!
Ihave a shout-out to all the women who have consistenely increased their Grace weight...on their way to RX-ing Grace.  Keep up all you hard work.  You are Strong and Beautiful women!  And I commend you on all your hard work and dedication!

Athlete Profile – Charri Hugo

 

Posted on August 20, 2011 by Paul @ CrossFit IoTA
Tell us about yourself…. I am married to Robert Hugo and have two great boys ages 13 and 11. We have lived in Richmond UT for about 13 years.
What is your day job? I work at Birch Creek Elementary School as a behavior aide.
How were you introduced to CrossFit? My sister, Kristi Berryhill was always talking about this great new excersise class that she was going to. She kept telling me that I had to try it. I was scared to try it because she was always so sore but I tried it once and was hooked!
What is your favorite WOD or Lift? I’m just excited that I can do the workouts and live! I may not be standing and the end but at least I’m still breathing. (I think)
What is your favorite skill/movement that you have learned at CrossFit IoTA? Pretty much anything. I never thought that I would be able to do most of the things that we do every day.
How has CrossFit changed your life? My family has a history of diabeties and I’m borderline diabetic so CrossFit has helped me be to more healthy. I knew I needed to do someting drastic and CrossFit was just the thing! Paul has helped me learn to eat better and how to be a healthier person all around. I knew after the first day I attended that this was something like I had never experienced before.
What keeps you motivated and coming back for more? I love the people at Crossfit! It does not matter what time of the day that you attend the comaraderie is there. Failure is not an option!
What’s something you know now that you wish someone would have said to you when you started CrossFit? This will be the biggest love/hate relationship that you have ever had in your life!
One word to describe me would be… Dependable
I have always wanted…Travel around the world or to do a pull up. I think traveling around the world may happen first.
Outside of the gym, I like to… Spend time with my family, travel, and read a good book.
Three things you would always find in my fridge… Salsa, eggs, and cheese.
Something nobody knows about me or would be surprised to know about me… I can’t do box jumps on a box! It has to be a stack of round weights. Some might say that it is in my head but I think it is a totally rational idea. With round weights there is not as big of an edge to catch your toes on.
Song(s) that gets me pumped up for a workout… Anything upbeat and fast. I really like the 80′s rock songs!
The last thing I ate was… Freshly picked raspberries.
My proudest accomplishment is… My children.
My favorite workout partner(s)… Like I said before, it really does not matter who you work out with there at the box no one lets anyone fail! I love working out with my sister Kristi Beryhill, my nephew Geoffrey Berryhill, or my kids Colton and Tanner. Colton and Tanner have be doing Crossfit with me for the summer and at first they thought they may die but they have loved it! They just started football and are amazed at how much better conditioning is going! They hate conditioning every year but this year they are thinking that it is much easier due to their crossfit training. I think that crossfit is amazing but it would not be amazing without the best trainer ever! Thank you to Paul and everyone else for helping all of us have a better quality of life because we are all healthier.

What Can 2 Months Of CrossFit Do For You?


This is Micah....a fellow CrossFitter....and my nephew :0).  This is his crossfit journey in his own words.

^^^This is what it has done for me...^^^
Well there it is folks! It's been a little over two months now, so I figured it was time to give everyone a visual of what all these silly flog posts add up to. Besides, nobody really wants to read about what you're doing, they just want to see results. So here they are. I don't have know exactly what I weighed in the first pictures, but I'm probably down a good 10-15 pounds, and that's with the lean muscle I've been putting on. I'm doing pull-ups now, I'm running further without feeling exhausted, I'm much more flexible, and my overall day-to-day activities have improved tremendously. And these are just the things I have noticed! But I think the best part of this whole thing is that I have found something that works! Sure I was doing great just going to the gym running and lifting, but that got SO boring! I haven't had a boring day yet doing CrossFit. Everyday is a new challenge that kicks the hell out of you and leaves you in a sweaty pile on the ground smiling. It's awesome!! I want to thank everyone from CrossFit IoTA for all the support and encouragement that they provide! It makes a world of difference to walk into that box and be surrounded by amazing people who encourage you to be your best! My beautiful wife and Team Darwin teammate Carlie is itching to get back at it so bad, she's scratching at the walls. She has come along way with me so watch for her update in the near future! Until then, keep reading!
Check out Micah and Carlies flog "Team Darwin Crossfit"
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