Kipping Pull-Ups

Ok...it's time to pick on another "girl.  How about... oh, I know...how about FRAN!
21-15-9
Thrusters 95#
Pull-ups
-for time-
Nothing can prepare you for how Fran makes you feel.  It's by far the most
 intense of the Crossfit workouts that I have encountered.  She is a beast and
make no mistake.  In some respects, each time gets harder because I know what
 effect it will have on my body...and that makes me quite apprehensive.
Still, the sense of acheivement is worth it.   As Igo back through my notes of
 workouts, the first time I Rx'd Fran, Feb. of 2010, my time was 12:18.  My latest
 PR on Fran was 5:29.  I'm pretty happy with that time...for the moment.  I'll be
 elated when I can get a sub 4 minute time.  Lol!, If only it were that easy.
That being said, here are 2 videos that do a great job on teaching the techniques of
 the kipping pull-ups.  Be sure to speak up and ask any of the coaches for suggestions
 towards getting the kipping pull-ups.
  And don't be intimidated by Fran...she's just a "GIRL". :0)




Aren't these athletes just incredible?

Come to Crossfit...we have cookies!


I promise, what you will find at Crossfit Iota is SO much better!

Something to think about...


What people say they want
and what they are willing to work their Ass off to get
are two differnet things
-Hugh Macheod

Those #!@+?! Double Unders...

Double Unders...isn't it crazy how frustrating they can be.
 Let's take the ANNIE WOD ...
50-40-30-20-10
double unders
sit ups
Seems easy enough, right?  I don't think so!
This is definitely a day for skill work, agility, coordination and speed.  So what's the
secret?!
Check out the video above.  Be sure to read the notes at the bottom of the screen.
There are some good tips.
The video below is also great information.  Check them both out....see if the help.
SO...Keep on Keeping On...

YOUR IDEAL LIFE

Lisa Thiel at the 2011 Crossfit Games


If you had no limitations, what would you choose to achieve? If you could get up from where you are right now and go to do literally anything, what exactly would it be?

You instinctively know there are things that matter to you more than anything else. It’s important to remind yourself specifically of what they are.

You may not be able to fully achieve your ideal life right now. Yet you absolutely can take very clear, definite and effective actions today to move your life in the direction of that ideal.

With every choice, with each decision, you are progressing in one way or another. Know clearly where you want to go, and even the little moments will bring you closer.

Your life is a continuing manifestation of your most firmly held intentions. So focus on the intentions that you most sincerely and passionately desire.

The dreams that come true are the dreams with which you are most intimately and consistently familiar. Know precisely what you want, and the living of your life will make it real.
— Ralph Marston


Read more: http://greatday.com/index.html#ixzz1UJ6et9sZ

CHANGES

 As a coach at crossfit Iota, I am given the opportunity to help you with
your functinal fitness. And when you your body is strong and healthy,
it affects every part of  your life. If that spills over into your life outside
of the box, at home and at work...I have succeeded.  My goal is to be
the best coach I can be and to help you to be the best you can be! 
 Change is inevitable.  . I love seeing how busy we have become. 
But with all the new growth we are making some changes.   Starting
 Monday Sept 19th, Iota will have a 5:15am Class!  This is great news
 for those of you who have been to the 5:30am class, you know how crazy it gets!lol
I look forward to seeing all of you bright and early next week! 
Now the question is:
"What are you going to do with those changes?"

For Time and All Eternity

Today, Fellow crossfitter Mason Harbour and my niece Ashley Elder
were married for all time and eternity in the Logan LDS Temple. 
  Ashley, I have loved having you a part of my family. 
I will miss having you around the house.
 Everytime I see....
 the chips and salsa...
I will think of you...
1/2 full glasses of milk...
flip flops by the door....
reruns of "the voice"....
Slurpee cups....
I will think of you!



CONGATULATIONS!
Find Joy in your Journey,
And awlays remember the reason you fell in Love...
Love you guys!!!!!
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