Athlete Spotlight - Dean Johansen

1. How did you find out about Crossfit? I have known Brad Thorne for about 15 years, mostly through golf.  I always knew Brad to be a “gym rat”, always in to fitness, training, and diet.  More importantly I knew Brad to be a very genuine, dedicated, and driven individual.  When I heard he was coming to the Valley to open a Crossfit, even though I had no idea what that was, I knew I was in!!

2. What is your favorite Crossfit exercise or WOD?

My favorite Crossfit WOD is FRAN.  There isn’t another WOD that scares the hell out of me more, that makes me want to cry when I see it on the board when I walk in the box, or gives me a better feeling of accomplishment when I’m done, than FRAN.

3. How long have you been Crossfitting for?

I’ve been Crossfitting since BT started in the rec center, I guess about 3 1/2 years.

4. What do you do for a living?

I’m the Assistant Golf Professional at Logan Country Club and in the middle of my 11th season as the Men’s Head Golf Coach at Utah State University

5. What are your hobbies?

I am the father of four beautiful boys, I certainly don’t consider being a father a “hobby” but these days I enjoy watching them golf, bike, or fish almost more than I like doing it myself…………….Almost 

6. What are your goals?

My goal is to do better than I did yesterday.

7. Why do you Crossfit?

I Crossfit because of the way I feel, physically and mentally.  Crossfit forces me to take myself to places that other programs don’t.  I love the fact that everyday I know  I’m going to just get lit up with a workout and I’m going to have to figure a way to get through it. I love it!!!

8. Any advice for future CrossFitters?

My advice for people that haven’t tried it? Your Loss!! Crossfit is a lifestyle, not just a 30 minute class or a video you can workout to.  We are lucky to have Brad and his staff here to help us be better.  Everyone that does Crossfit is getting something different out of it, this not one dimensional.  So my advice? Get in here!! Don’t try it…..Do It!! Look inside and see what your made of, you might like it.

Athlete Spotlight - Devin Davis

1. How did you find out about Crossfit? My wife introduced it to me.  She worked at a fitness company and asked around to find out what people thought was the best workout available.  They all recommended Crossfit Cache Valley, so she paid for 1 month and gave that to me for Christmas.  I have been attending CFCV ever since.

2. What is your favorite Crossfit exercise or WOD?

 I don’t really have a favorite WOD, but what I really look forward to is being challenged to do something I have never done before.  After my first few weeks Brad challenged me to start throwing the 20 lbs. wall ball, and the next WOD was Karen – 150 wall balls for time.  That was nasty!  But I did it and it felt great!  I remember having the same experience with double unders and Flight Simulator, and learning to snatch and then seeing 75 x 75 lbs. snatches for time.  My favorite is the feeling of accomplishment I get after physically and mentally conquering a new challenge.

3. How long have you been Crossfitting for?

2 and half years

4. What do you do for a living?

Self-employed, distribution business

5. What are your hobbies?

Crossfit, cycling, and golfing

6. What are your goals?

My goals are different than most people, since I am always trying to gain weight.  There is a good reason why all my buddies call me Gandhi.  I would like to gain 10 lbs by the end of the year, as well as increase my max bench press by 20 lbs. and deadlift by 30 lbs.

7. Why do you Crossfit?

I Crossfit because:

1. It matches my personality: I love the physical and mental challenge, the required discipline and dedication, the variety of WODS, and that I can go through 20 minutes of grueling training and be done for the day.
2. It matches my goals: I love the blend of olympic weight lifting and metabolic conditioning.  It helps me build strength and improve my conditioning without having to do endurance training.  But when I decide to participate in an endurance event, like a 100 mile bike ride or a half marathon, I can just walk out the door and do it.
3. It is a fun / competitive environment: I enjoy the friendships I have built with other Crossfitters. They are great people who contribute to a positive, competitive environment.  They encourage me, push me…frequently crush me in the WOD, and always celebrate with me when we are done.
4. It makes me happier: my hot wife says I am way more happy on the days I do a WOD at CFCV.  I think it is just her way of saying she likes to see my body glistening in the sun with sweat after an intense WOD.
5. It has great coaches: Brad Thorne is the best fitness coach!  I won’t go to any other Crossfit gym in town because they don’t have him.  I believe he knows his stuff, is dedicated to continuous improvement, and is sincerely invested in helping me achieve my personal goals.  The other trainers are great too.  They are quick to point out my mistakes, helpful when I have a question, and excited when I succeed.

8. Any advice for future CrossFitters?

Get in and try it!  You will know within minutes if it is the right solution for you.  You will have all the resources you need to be successful–a wide variety of workouts, great coaches and trainers, and a strong support group.  If you make the choice to put in the effort, you will get the results you are looking for, no matter what your goals are.

Fight Gone Bad for Good Cause

The CFCV community came together on Saturday to take on Fight Gone Bad.  The turnout was impressive. Some turned out for their first bout with FGB, some turned out to support and some turned out and set personal records. But there is no question that all who participated helped to build our community stronger.  Together, our CFCV community raised over $500 for  Common Ground , an organization which helps provide life-enhancing outdoor opportunities for youth and adults with disabilities.  Great work everyone!

‘fight gone bad’

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round version. The stations are:

Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps) Sumo deadlift high-pull: 75/55 pounds (Reps) Box Jump: 21″ box (Reps) Push-press: 75/55 pounds (Reps) Row: calories (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is worth one point.

Compare to September 25, 2010 here.

BIS 4.0: Dedication Reveals Transformation

Congratulations again to everyone who took part in Crossfit Cache Valley’s “Beauty in Strength 4.0 Challenge” and gave it their best effort! For such a short challenge (6 weeks) we had a few great transformations. Presenting the top 5 finishers:

BIS 4.0 Winners: Kristi T., Jen L., Joe M., Trina B., Summer B.

Challengers were scored in 3 areas: initial performance, performance improvement and body composition improvement.  During the Challenge, participants focused on their lifestyle, nutrition and training. At the end, personal records were set (62 to be exact) and body composition and nutrition habits were changed for the better.

Great work, everyone!

Athlete Spotlight - Dan Perry

1. How did you find out about Crossfit? My wife and her friend started going and it was not long before she brought me along. I have loved it from day one and even though she has since decided it is not for her I will be a CrossFitter for life.

2. What is your favorite Crossfit exercise or WOD?

Not sure I have a favorite. I have really enjoy running so I like any that involve the runs. I have also enjoyed all the lifting that we have done lately. But really I enjoy them all once they are done and I have caught my breath.

3. How long have you been Crossfitting for?

I have been coming to Crossfit for just over a year now.

4. What do you do for a living?

I am a web application developer for Utah State University Research Foundation. There are a few of us from USURF that Crossfit.

5. What are your hobbies?

I enjoy golfing, mountain biking, running and camping. I am also kind of a nerd so fixing computers and building web apps are things I do even away from work.

6. What are your goals?

Well with in CrossFit my goals are to keep improving. The advise Brad gave me when I asked him what a good max on dead lifts for me would be, he replied 10lbs better than your pr today. So that is my goal with all my work outs, to do just a little better than the last time I did that exercise. To do 5 more pull ups in a row, to string 10 more double-unders together, to lift 10 lbs more than before, just always improving.

oh I also want to shoot a par or better round of golf sometime in my life.

7. Why do you Crossfit?

I Crossfit because it gives me confidence and helps relieve stress . It gives me a place to escape everyday life. My wife has said on several occasions, “You should have worked out today you are in a better mood when you work out” I also want to stay strong and fit. I suffered a heart attack 3 years ago not because I was in poor health or had a real heart problem but because of a virus but it was a wake up call that life is fragile and I need to stay fit and strong. I plan on staying fit until the end.

8. Any advice for future CrossFitters?

 Just to stick with it. Those first months when you may not be able to full push ups and pull ups and doubles, all that gets easier and you will get better and stronger. I am in better shape and have more muscle now then when I was in my twenties. I may still have those days when I get sore but the pain goes away and the rush of accomplishing things you never thought you could do replaces it. CrossFit can if you let it change your life.

FGB: Are You Ready?

CFCV Fight Gone Bad 9.25.10 from KimA on Vimeo.

Labor Day Class Schedule

Class schedule changes for Labor Day:

• Monday, September 5th: Two classes only: 8:00AM & 9:00AM

Regular Schedule resumes Tuesday, September 6th.

Have a safe and fun Holiday!

Baby Kason

Congratulations to parents Jessica and Josh B. on the arrival of their baby boy! The newest member of the CFCV community, Kason,  arrived on August 18 and all are doing well.

Hi Brad!

Just wanted to send you some pics of the baby boy!  Kason and I need to come visit at the box.  I am having withdraws from crossfit and find myself jealous of Josh each time he comes home from a workout. : ) SERIOUSLY!  I can’t wait to get back.  Thanks again for all your extra training help while being pregnant.  I know that sticking with crossfit right up to the day I had Kason is what kept me feeling really good through my pregnancy and have great endurance while in labor.  We will come visit soon.

Thanks again!

Jess

Athlete Spotlight - Dennis Parry

1. How did you find out about Crossfit? My daughter Chelsea had been attending for about 2 months before I joined and I noticed the change she had made in her body and her attitude.  I also knew Brad Thorne through golf.  I liked to exercise and thought I would give it a try.

2. What is your favorite Crossfit exercise or WOD?

I like any WOD that uses your own body weight, such as Cindy or Murphy.  I’m not into weight lifting much, but I do it because I understand it is important.  The word Crossfit tells it all because there is a different workout every day and it never gets old like going to a gym and doing the same thing every day.

3. How long have you been Crossfitting for?

I started September 20, 2008, so I am coming up on my 3 year anniversary.

4. What do you do for a living?

I am a Real Estate Broker and have a side business called Send Out Cards.

5. What are your hobbies?

I love to do things with my wife, children and grandchildren.  I also like to golf, more golf and then golf.

Hole in One! #13 LGCC 170 yds w/ 7 iron. Blue pin, back one bounce and in it went!

6. What are your goals?

I’d like to do double unders consistently in a row. I can only do two in a row now.  I also set a goal the 1^st of this year to run everytime when the WOD called for it previously I had rowed when it called for the run.  I also set a goal to run for a mile once a week.  As of today, I am still meeting that goal.  I am constantly trying to beat my times on some of the benchmarks even if it is just one or two seconds better.

7. Why do you Crossfit?

Let me count the ways…moving approximately 400 sq ft of sod from my front yard to my back yard and laying it all out in less than 3 hours  and getting up the next morning with no pain or discomfort, ready to go to Crossfit again. I can run up the stairs on hole number 15 at the Logan Golf and Country Club, step up to the tee box and hit the ball without gasping for air.  I also can hit the golf ball much further than I did three years ago. Most importantly, I will be able to be around to watch my grandchildren grow up and be very active with them.

There is a friendly atmosphere at the box that makes you feel comfortable.  Everyone is willing to cheer the other one on to help them accomplish their goals.

8. Any advice for future CrossFitters?

Crossfit is designed for anyone of any age.  Even though I am one of the oldest and old enough to be some of the Crossfitter’s father and they jokingly call me Grandpa, I still love it and gain a lot from the exercise. Be consistent with coming to the workouts and don’t be afraid to ask questions of the trainers.  You want to make sure you are doing the movements properly and use the right weights.  It’s the trainers that make Crossfit so effective.

Athlete Spotlight - Darlene Woolf

1. How did you find out about Crossfit? I first found out about Crossfit Cache Valley from a girl I worked with, I was in the Boot Camp program at the Sports Academy and was really getting frustrated with the price going up every few months!!  CFCV  is by far the best value for my exercise dollar that I have ever found.

2. What is your favorite Crossfit exercise or WOD?

I don’t know that I have a favorite WOD,   I really like Saturday workouts, they are a great chance to see the other crossfitters that are not in my morning class  and always make me work really hard.

3. How long have you been Crossfitting for?

I have been Crossfitting  for 3 years this coming October. I have never been able to stick with any program this long, finally found something that works easily into my lifestyle.

4. What do you do for a living?

I work for the USPS, and am currently a window clerk at the main office in Logan. I am literally standing  on my feet 8-9 hours a day, I’m the one clerk who doesn’t  mind the “heavy” packages. I volunteer for them all the time, Crossfit has taught me that they are good for me!

5. What are your hobbies?

After being a Grandma (best thing ever) and doing things with my family.  I really like to ride my bike, go hiking, read, craft. And of course Crossfit!

6. What are your goals?

Since starting Crossfit I have done a few triathlons (3) as well as different races around the valley.  I usually finish pretty much in the middle of the pack for my age. That was ok at first, but now I want to kick it up and finish closer to the top.  Just want to continue getting stronger and healthier.

7. Why do you Crossfit?

Crossfit fits so good into my schedule, I have had different work schedules and have been a regular in the 7:00 am, the Noon, and 4:00pm class.  I am doing things I never thought I could ever do. At 55, I’m healthier and happier than when I was in my 30′s and 40′s . Unlimited and flexible class schedules, fantastic personal trainers, and nutritional help and support, you don’t experience that at the other gyms.

8. Any advice for future CrossFitters?

 My advise for anyone contemplating Crossfit is, DO IT!  Anyone can do it, current fitness level really doesn’t matter. Give it at least 1 month and you will be hooked!!