The Mental Side of Strength

Strength and human spirit have been on my mind a great deal this week.  I read an article the other day about Alex Honnold free soloing one of the most challenging climbs in Yosemite Valley, and it made me really think about the mental side of the human spirit.

Here’s a guy just barely in his 30’s who has dedicated his whole life to climbing.  He has practiced this route so much that he has memorized 3,000 vertical feet of movement.  It’s phenomenal to me that he was able to train his body and his mind to conquer a task that appears utterly impossible.  No ropes, no safety net, just climb (you can read about it here).

This same thought of human spirit and mental toughness came to mind the other day mid workout. At Icehouse on Monday we did a CrossFit bench mark workout in honor of those who lost their lives at Pulse Night Club in Orlando last year.  The benchmark is called “Filthy 50” and we have designated it as Orlando 50 after the 49 people who have lost their lives.  10 movements 50 reps work your way through to the end.

It was somewhere in the middle of 50 wall ball shots (throwing a 14 lb ball 9 feet in the air)  that I had the thought, “I wonder if the people in the gym realize how strong they really are.”  10 movements 50 reps each and each time after a short rest, they all go back and pick up their bar, their kettle bell, or their wall ball.  I wonder if they have been able to channel this inner strength, the one that picks up the wall ball and does 50 reps, outside of the gym?

Sometimes life can through some serious challenges our way. Building this amazing mental strength in the gym can really help with these challenges.  Being able to focus and complete the task at hand in the gym when all your mind is telling you to do is drop the wall ball and quit is such an incredible feat.  The mental toughness it takes to walk back to the ball, pick it up, and keep throwing is part of being an Everyday Athlete.

This translates to your everyday tasks, whether it’s at work or or in your personal life.  It helps you take obstacles and approach them like workouts.  Instead of seeing something as overwhelming or impossible, it helps you look at it and break it out in a way that you can tackle it “one rep at a time,” as if it were a workout. At Icehouse we are not only training ourselves to be physically strong but mentally strong as well.

How has the mental strength you’ve built in the gym helped you out there in your everyday life?

Be Awesome

Coach Sara

The Morning After- The Final Recap

THE MORNING AFTER
Welcome back to The Morning After, the official blog post of Friday Night Lights!

Congratulations on completing Friday Night Lights! It was inspiring to see everyone pushing their limits, setting PRs, cheering on athletes, and fully embracing the CrossFit community. Committing to five Fridays of boarder line torture isn’t easy, but you guys accepted the challenge like champs. To be perfectly honest, while I was very excited for The Open season I wasn’t completely enthusiastic to sacrifice five Fridays in a row. However, I’m not sure what I’m going to do on Friday nights now. Seriously, what do normal people do on Fridays? I’m really sad that FNL is over, but I am beyond thankful for the friendships, memories, and ridiculous faces made at FNL!

Here is the final recap of Friday Night Lights!

Week 5 MVP

Congratulations to our Week 5 MPV, Morgan. She rocked through the thrusters and double-unders like it was her job! Below is a short interview with Week 5’s MVP:

Why are you did you do The Open?

I did the open to challenge myself to see what I am capable of doing! I didn’t think I would enjoy it as much as I did!

What’s your favorite part of CrossFit Icehouse?

Favorite part about Icehouse is seeing people invest in your time and helping you through your weaknesses, but also acknowledging your strength. Jake had been my biggest motivation and if it was not for him being my judge for 17.5 I would’ve given up so easily.

What’s your favorite hobby?

My favorite hobby is photography and lifting weight. Close tie for first.

What’s a fun fact about yourself?

Fun fact about me is that I enlisted in the United States Marine Corps! Which means less than 2 months left at Icehouse

SCOREBOARD
Final Team Placings:

1st:  Flex Appeal (Affiliate Cup Winner)

2nd: Turn Down For WOD

3rd: Sass-Squats

4th: WODding Crashers (D.A.L. Award)

Individual Awards:

He’s OK: Karl

She’s OK: Patty

Best WOD Face: Noel

Best Boob Slam: Carly

Rookie of the Year: Deb

But Did You Die: Travis

Spirit of FNL: Ali S

Spartan Cheer Award: Kayla Jo

Theme Winner/Best Dressed: Julie Z

MVP: Nick B

Where’d they come from?!: Mitch

THE PR BOARD

Shout out to some big PRs this weekend!!

Devon: First RX workout. First time doing double unders.

Kayla Jo: Completed first Open doing all Rx workouts.

Nate: Completed first Open and Rx-ed all workouts.

Mitch: Got ass to grass on thrusters

Morgan: Strung together double unders.

Jordan: Most consecutive DU’s, and along with that most failed DU’s without wanting to throwing his jump rope in the garbage.

WHATS NEXT?

Like the competition of Friday Night Lights? Here are some local competitions and qualifiers happening in the future (these are the ones I knew off hand, there are plenty more!) :

Dakota Games Qualifiers: April 5th-19th

Festivus Games, Grand Forks ND: April 22nd

Battle of the Boxes, Fargo ND: August 2017

Have any suggestions for Friday Night Lights next year? We would love to hear your input. If you have a couple of minutes to fill out a short survey, we would greatly appreciate it. The link is below: https://www.surveymonkey.com/r/BH6DMVB

Thank you for putting up with my poor grammar and awkward rambling (seriously, who gave me a blog?). It’s been a pleasure recapping Friday Night Lights for you. Until next year my jacked unicorns!

Shots

The Morning After- Week 4 Recap

Welcome back to The Morning After, the official blog post of Friday Night Lights!

How is there only one week of Friday Night Lights left? These last few weeks have just flown by. I’m personally thinking there will be thrusters and double-unders in Week 5, but we will see. (I mean I did predict Week 4. Just saying) Not only is this the last week of FNL, this week also marks the 2-year anniversary of CrossFit Icehouse. It’s hard to believe that two years ago, CrossFit Icehouse started as a tiny gym in a single stall shop on Oak Street. We are very privileged to have our two fearless leaders, Coach Sara and Coach Courtney, dedicate so much time to our Icehouse community. Let’s throw down on Friday and then celebrate their hard work!

If you are registered for FNL,the party is FREE!  If not, you are absolutely still welcome, but it will be $10.  (Trust me you’ll get much more than $10 of fun out of it 🙂 ) Here is the link to pre pay for your ticket: https://crossfiticehouse.sites.zenplanner.com/event.cfm?eventId=DB52BCF2-1BDA-4701-8729-8EC183ED8052

Enough of the sappy stuff, here is a recap of Week 4 of Friday Night Lights!

Week 2 MVP
Congratulations to our Week 4 MPV, Nick Benjamin! Not only did Nick rock his workout in the scaled division on Friday, he redid 17.4 in the Rx division on Sunday and totally crushed it. Below is a short interview with Week 4’s MVP:

Why are you doing The Open?

I am doing the open because last year was amazing and the coolest experience I have ever had. There was no way I was going to not do it again.

What’s your favorite part of CrossFit Icehouse?
All of it. The people make it a miniature community that is both open to anyone and yet exclusive. The coaches are amazing and the new place is unbelievable.

What’s your favorite hobby?
Reading books, hanging with my dog & anything soccer.

What’s a fun fact about yourself?
I am a nerd in everything Star Wars and Harry Potter.

Congrats again, Nick!

SCOREBOARD
Individual Placings of Week 4:
Women’s Rx      Men’s RX       Women’s Scaled     Men’s Scaled
1. Leslie                   1. Jordan           1. Cierra                        1.Shane
2. Hannah              2. Andrew         2. Laura                        2. Jake F
3. Whitney             3. Karl                3. Carly                         3. Darren

Team Placings after Week 4
1st: Flex Appeal 324
2nd: Turn Down for WOD 293
3rd: The WODding Crashers 266.5
4th: Sass-Squats 264

Week 4 Team Spirit Award:
The WODding Crashers

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

*This week gold stars need to be on the board by 8PM Friday so we can announce the winner during our party!

THE PR BOARD
Shout out to some big PRs this weekend!!

Julie: 93# Deadlift
Josie: 83# Deadlift
Andrew T: Most duck lip selfies ever taken in one evening by a grown man (*validity of this statement has not yet been confirmed)
Morgan: First Rx Open Workout
Lindsay: First Rx Open Workout
Nick B: First Rx Open Workout
Haylee: First Rx Workout
Sara Gunther: First Rx Open Workout
Shots: Improved score from 122 in 2016 to 171 in 2017.
Noel: *Didn’t complain during wall balls! (*validity of this statement has not yet been confirmed)

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?
What do you have to look forward to during Week 5 of The Open?

Schedule Reminder:
• Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 5 will be released around 7pm Thursday evening, so swing by and watch the release with us.
• Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. The Two Year Anniversary Party will start around 8pm.

**This week only, NO CLASSES SATURDAY!  It’s been a long 5 weeks of FNL and moving, take the day as a rest day! Our regular, non FNL schedule will resume on Sunday (yay yoga is back!)**

Week 5 Sponsor:

WEEK 5 IS BROUGHT TO YOU BY ROMO’S!!!
Romo’s Mexican Deli and Catering features flavorful authentic Mexican cuisine classics like burritos, tacos, soups, salads and more!

Week 5 Theme:
Icehouse love! Wear your Icehouse swag, maybe bust out some red and blue attire, or come as a giant snowflake. Don’t forget your FNL t-shirts for a group photo on Friday.

Week 5 Challenges: Each challenge is worth one point. Please have your points marked down on 8pm Friday evening so we can tally them for awards!
• Lifestyle: 3 random acts of kindness
• Fitness: Accumulate 20 minutes in a bottom of a squat.
• Recovery/Mobility: Spend 5 minutes a day on a foam roller or using a lacrosse ball.

For more a more detailed breakdown, check out Coach Mo’s and Coach Shoe’s video on Week 5:

As always, reach out to your team captains with any questions you have. Let’s finish Friday Night Lights strong!

Shots

The Morning After-Week 3 Recap

THE MORNING AFTER
Welcome back to The Morning After, the official blog post of Friday Night Lights!

We are over half way through Friday Night Lights. Personally, I am a more tired and sore than normal (which says a lot because I’m usually sleep deprived and perpetually achy). This is quite common around this time in The CrossFit Open. We are pushing our bodies harder than normal, trying new movements, and doing extremely difficult workouts. The Team Challenges we have been posting aren’t random. They are designed to help you recover from the added intensity of Friday Night Lights. Make an effort to continue to complete the weekly challenges, and continue to do the challenges that have already passed. Your body will thank you immensely!

Here is a recap of Week 3 of Friday Night Lights!

Week 3 MVP
Congratulations to our Week 3 MPV, Mitchell Skajewski! Mitch is fairly new to IceHouse, and he continues to get better every time he walks into the gym. Friday night was no different. Mitch hit some huge PRs and brought the entire gym to their feet during 17.3. Below is a short interview with Week 3’s MVP:

Why are you doing The Open?
I am doing the open not only to improve and stretch the physical, but the mental ability as well. To prove to myself that I can do more than I think I can, and let my mind get out of the way to let me reach my full potential. I can carry everything I learn at Crossfit, and the open, and apply it to my everyday life. I LOVE THIS!

What’s your favorite part of CrossFit Icehouse?
My favorite part of Crossfit Icehouse is, by far, the family! I couldn’t/and wouldn’t have been selected for this honor had all of you not been there for me. Just when I felt I was done everyone started counting and I knew I couldn’t let you down. It’s like that every single day at Icehouse!

What’s your favorite hobby?
My favorite hobby has got to be music. Listening to it, performing it, writing it, critiquing it, feeling it.

What’s a fun fact about yourself?
A fun fact about myself . . . let’s see . . . I used to be an actor. I got offered a lead role, a supporting lead role, and two ensemble roles in New York at the Courtland Rep theatre. I didn’t realize it was a job offer at the time. I thought it was a call back audition, but I didn’t have the money to make it back there so I never responded. Later found the letter, read it, then realized. I still wouldn’t change anything about my life though. I love where I am, the people in my life, and who I am becoming!

SCOREBOARD
Individual Placings of Week 3:
Women’s Rx         Women’s Scaled           Men’s Rx               Men’s Scaled
1. Leslie                   1. Hannah                     1. Andrew              1. Nick
2. Whitney              2. Sydney                     2. Nate                  2. Mitch
3. Kayla Jo               3. Lindsay                   3. Jordan                  3. Shane

Team Placings after Week 3
1st: Flex Appeal 247.5
2nd: Turn Down for WOD 233
3rd: Sass Squats 202.5
4th: WODding Crashers 190

Week 3 Team Spirit Award:
Flex Appeal

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD
Shout out to some big PRs this weekend!!

Nick B: 135# Squat Snatch
Erica E: 83# Power Clean
Whitney: First 3 Squat Snatches at 93#
Hannah: 103# Squat Snatch
Noel: 93# squat cleans x 6 reps
Mitchell: 115# Squat Snatch

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?
What do you have to look forward to during Week 4 of The Open?
Schedule Reminder:
• Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 4 will be released around 7pm Thursday evening, so swing by and watch the release with us.
• Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished! Friday’s Schedule May Change Depending on timing of the Move to 2.0. More to come.

Week 4 Sponsor:

WEEK 4 IS BROUGHT TO YOU BY DREKKER BREWING COMPANY!!!
Drekker Brewing company is a maker of delicious beers located in downtown Fargo. Drekker also hosts Viking Yoga each month.

Week 4 Theme:
St Patrick’s Day. Bust out your best green gear for 17.4

Week 4 Challenges: Each challenge is worth one point.
Lifestyle: 1 minute of coach stretching for every hour that you sit during the day.
Fitness: Accumulate 100 hollow rocks.
Recovery/Mobility: Mindfulness. Spend 10 minutes each day: reflecting on the day, meditating, sending more attaboys, or just taking some quiet time for yourself.

For more a more detailed breakdown, check out Coach Mo’s and Coach (Castro) Shoe’s video on Week 4:

Be on the lookout for a mid-week update on the location and the logistics of Week 4 FNL. Fingers crossed that we will be in IceHouse 2.0. As always, reach out to your team captains with any questions you have. Here’s to a successful Week 4!

Shots

The Morning After-Week 2 Recap

THE MORNING AFTER
Welcome back to The Morning After, the official blog post of Friday Night Lights!

Two weeks down and three to go. Apparently 2017 is the year of the dumbbell. Both dumbbell snatches and dumbbell cleans are new movements to most of us, so props to you guys for taking them on like champs. Personally, I would like to see some barbell action happen, but The CrossFit Open is like a box of chocolates. While it’s fun to try new and exciting flavors now and again, sometimes you just want the same old boring barbells!!!… I mean chocolates. I digress.

Thanks for being flexible during our move. We lost a lot of space between Week 1 and Week 2 of FNL, so it was great to see so many people there throughout the entire night. It won’t be too much longer until we are at Icehouse 2.0, and it will be totally worth it.

Here is a recap of Week 2 of Friday Night Lights!

WEEK 2 MVP

Congratulations to our Week 2 MPV, Carly Dalbey! Despite never doing a muscle up prior to Friday, Carly took on 17.2 in the Rx division and got her first muscle ups. Way to push yourself and challenge your limits. It’s exactly what FNL is about. Here is a short interview with the MVP:

Why are you doing The Open?

I decided to do the Open because I’ve always loved pushing myself to the limit to see what I’m able to accomplish. We’ve only been through two weeks, and I’ve already surpassed my expectations! Also, I love cheering everyone on, and getting to witness people accomplish their own goals! Plus, everyone said it would be fun, and I’m always up for a good time!

What’s your favorite part of CrossFit Icehouse?

I love Icehouse for a few reasons… first, the coaches and fellow members are amazing! I’ve made so many awesome friends in these past 9 months! Second, I love the feeling of accomplishment I have when I leave the gym! I am always excited for the next day when I get to come back and do it again! Third, I love that my husband, Darren, and I have found a hobby that we both love to do together.

What’s your favorite hobby?

My favorite hobby is just doing anything active with our two boys… going to the park, bike riding, taking our dog for a walk, camping… anything outdoors!

What’s a fun fact about yourself?

Fun fact…. I’m glad I had two boys, because I am definitely not a girly girl! I hate shopping, I hate cooking, I never owned dolls growing up, and I don’t know how to braid hair! I’d much rather be outside playing sports!

SCOREBOARD
Individual Placings of Week 2:

Women’s Rx                Women’s Scaled
1. Leslie                          1. Hannah
2. Whitney                     2. Laura
3. Carly                           3. Noel

Men’s Rx                  Men’s Scaled
1. Andrew                     1. Nick
2. Nate                           2. Matt S
3. Jordan                        3. Devon

Team Placings after Week 2:

1: Flex Appeal 159 points
2: Turn Down for WOD 156 points
3: Sass-Squats 142 points
4: WODding Crashers 125 points

Week 2 Team Spirit Award:
Sass-Squats

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest!  Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD
Shout out to some big PRs this weekend!!

Kaitlin M: First pull up (actually 5 pullups!)
Carly D: First muscle up (ended up doing 2!)
Julie: First Rx workout
Warren: First Rx Open workout
Erin H: First kipping pullups
Amanda P: First dumbbell cleans. First dumbbell weighted lunges. (First time wearing a bald eagle shirt!)
Shane P: First pull ups

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?
What do you have to look forward to during Week 3 of The Open?

Schedule Reminder:

  • Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 3 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 3 Sponsor:

WEEK 3 IS BROUGHT TO YOU BY UNGLUED!

Unglued is a modern handmade gift shop in both Fargo, ND and Sioux Falls, SD, featuring over 300 local and regional makers. They also do creative workshops, events, and hosts Unglued Summer Camp. Thank you for sponsoring Week 3 of FNL!

Week 3 Theme:

Team Spirit! Anything is fair game this week. Teams pick a theme and show up on Friday to win those Team Spirit points!

Week 3 Challenges: Each challenge is worth one point.

  • Lifestyle: Send 5 teammate Attaboys! Has someone on your team inspired you? Impressed you? Encouraged you during FNL? Send 5 people an “Attaboy” to let them know how awesome they are.
  • Fitness: Accumulate 3k of running, rowing, biking, or swimming.
  • Recovery/Mobility: Protein Recovery Shake. Have one in the morning AM or within 30 minutes of your workout to help with muscle soreness

For more a more detailed breakdown, check out Coach Shoe’s video on Week 3:

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 3!

Shots

The Morning After-Week 1 Recap


THE MORNING AFTER
Welcome back to The Morning After, the official blog post of Friday Night Lights!

Just like that Week 1 is in the books. It wasn’t so bad, now was it? (Ok maybe it was rough, but did you die?) Great job to all our athletes. I loved seeing everyone pushing themselves and cheering on other athletes. Friday captured the true spirit of Friday Night Lights.

I want to give a special thanks to our judges. Judging is a tough job, especially with Week 1 being a 20-minute workout in such tight quarters. You held our athletes accountable and made the event run smoothly. Your hard work has not gone unnoticed or unappreciated.

Here is a recap of Week 1 of Friday Night Lights!

Week 1 MVP

Congratulations to our Week 1 MPV, Josie Lunksi-Ramsrud! Josie just finished Bo
otcamp 4.0 and her first week of On-Ramp!
Below is an athlete highlight interview with Josie

Why are you doing The Open?
To push myself and see what I can do.

Favorite part of CrossFit Icehouse?
The super encouraging coaches and awesome atmosphere. Everyone wants you to succeed.

What’s your favorite hobby?
Riding my motorcycle, especially with my family.

What’s a fun fact about yourself?
I stared riding motorcycle at 50. I am a mother to 3 and a grandmother to 6.

SCOREBOARD
Individual Placings after Week 1:

Women’s Rx              Women’s Scaled
Leslie: 16:19               Cierra 13:40
Whitney: 221             Carly 14:22
Kayla Jo: 191             Gunther 14:51

Men’s Rx                     Men’s Scaled
Andrew 19:12             Nick 14:50
Jordan 215                  Matt S. 16:33
Nathan 205                Zach T 18:55

Team Placings after Week 1:
1st: Turn Down For WOD
2nd: Sass Squats
3rd: WODding Crashers
4th: Flex Appeal

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD
Shout out to some big PRs this weekend!!
Noel K:           First time competing. First time emceeing an event!
Devon W:       First time competing. First time doing dumbbell snatches.
Jessica K:       First competition. First time doing dumbbell snatches.
Morgan:          First Open competition. First time doing dumbbell snatches.
Erica:               First Open competition.
Amanda V:     First competition. First time doing dumbbell snatches.
Jessica R:        First Open competition. First time doing dumbbell snatches,
Amanda W:     First ever CrossFit workout! First competition. First time doing dumbbell snatches.
Kaitlin:             First time competing. First time doing dumbbell snatches.
Kayla Jo:         First time hitting herself with a 35# dumbbell
Julie:                First time competing. First time doing dumbbell snatches
Kayla W:          First Open competition
Allison H:        First competition. First dumbbell snatch
Haylee:             First competition. First time doing dumbbell snatches.
Amanda P:       First competition. First time doing dumbbell snatches.
Amanda F:       First Open competition. First time doing burpee box-jump overs.

I apologize if yours didn’t make it on there. I like sleeping, so I may have been in bed while you posted it. (My name is Nancy, I’m allowed to act like a grandma.) Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?
What do you have to look forward to during Week 2 of The Open?

Schedule Reminder:
• Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 2 will be released around 7pm Thursday evening, so swing by and watch the release with us.
• Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 2 Sponsor:

WEEK 2 IS BROUGHT TO YOU BY FIRST AVENUE PROMO!
They are a promotional product company that can help you find your business or brand identity through logo design, apparel, and products. Thank you for the awesome t-shirts!!

Week 2 Theme:
MERICA DAY! USA! USA! USA! Bring on your best red, white, and blue attire for this week’s theme challenge.  We will have some tents set up tailgate style to extend our space for warm-ups and socializing, so plan on having some layers on hand in case it gets chilly!

Week 2 Challenges: Each challenge is worth one point.
• Lifestyle: Drink water! ½ of your body weight in ounces daily
• Fitness: Accumulate 10 minutes in a plank hold prior to FNL.
• Recovery/Mobility: 2 hours of mobility work this week. Yoga, ROM WOD, foam rolling, and stretching are all fair game.

For more a more detailed breakdown, check out Coach Mo’s video on Week 2:

The final note I want to make today is a reminder of how The Open (Friday Night Lights) is designed. The Open is meant to display the overall ability of an athlete. It requires strength, stamina, gymnastic skills, and I could go on and on. Even the best athletes in the world have events that they struggle in. All though all of you worked your butts off, I know some of you might not have done as well as you would have liked this week. Shake it off. I know it’s easier said than done, but you have 4 other weeks to rock it. There will be a week that you shine!

As always, reach out to your team captains with any questions you have. Let’s keep this momentum going into Week 2 of FNL!

Shots

Icehouse 2.0 – Move & Timing

As you all are aware, we are moving, and soon!  We have been pushing the crew as hard as we can to hit our target date of 3/1, but unfortunately that is not going to happen (insert sad face).  Luckily our current space has let us extend our lease…for part of the gym through March.  Right now we are set to be completely in the new space on March 18, just a short wait for this amount of awesomeness!

SO WHAT DOES THIS MEAN FOR CLASSES?

Classes and events will run as usual through the end of the month, which is next Tuesday.  Beginning on March 1st, we will now be entering the gym through Door B (throwing it back to last year).  We will still have access to the restrooms, but our current Bootcamp/Aux/Lounge area will be rented out by another business beginning the 1st of the month, so that area will go away.

Check ZP!  We will be keeping classes up to date in the app, if you aren’t sure if there is a class or open gym, make sure you are still checking-in and looking at the app. That is the easiest way to keep up with any changes.

With the reduced space transition times during evening classes will be cozy.  Please keep that in mind if you need to bring kids they will need to stay seated on the cubbies during class.  This is a safety concern, so we can not make exceptions on this.

WHAT ABOUT FNL?

Week 1 for FNL will run as planned in the old space, so no worries there.

Week 2 is where there will be some changes since we will be operating with about 1/2 of our usual floor space.  We will be setting up some tents in the front and the back of the gym to extend our floor space for warm ups & socializing during week 2.  It will end up being a similar size to our current space that way, but will limit parking out front, so you may need to (gasp) park down the block.

Our theme is ‘MERICA for Week 2, so we are going full tailgate for it! If anyone has any tailgating equipment they are willing to lend us that would be super helpful (heat lamps & lights are what we are currently lacking) and we would greatly appreciate it!  Just like a tailgate, bring some extra layers if you want to spend more time socializing or warming up/stretching outside.

Week 3 is TBD.  We are hoping to be in the new space by week 3, but that would mean they finish a week early so we will keep pushing.  Keep an eye out on the social medias and “The Morning After” for updates on week 3.

WHAT CAN I DO TO HELP?

Phase 1: We’ve gotten a lot of questions about how you can help with the move.  Phase 1 will be to move out of gym A (the bootcamp room) this weekend.  Sara & I will be tearing down Gym A after classes on Saturday (2/25 beginning at 11AM), and we would welcome any help to do that.  Bonus we will be taking some equipment over to the new space, so you can also get a sneak peek that way 😉

Here is the Facebook Invite for the first round of Moving: LINK

Phase 2: Flooring!  We have new flooring that will need to be laid in the new space.  We are currently planning to lay the floors as early as next weekend (3/4).  Having a few extra jacked unicorns move the rolls will be extremely helpful!  We will post to the group what times we will be diving in once we know for sure the painting is done and ready for us!

Phase 2: TBD.  As mentioned we are pushing to get in ASAP, but currently planning to tear down and move the rest of the gym the week of 3/13.  Will share more details as we have firm timelines. Also make sure to keep an eye out on ZP, and on our group for any updates.  We may need to have a slightly adjusted schedule one day to accommodate the big move, but we will let you all know as soon as we know!

Thank you so much for the patience, we really appreciate it!  We are pushing to have 2.0 up and running and awesome for you all!

Want to see the latest progress, check out our latest update Facebook video:

 

The Morning After 2/20/2017


THE MORNING AFTER
Welcome to The Morning After, the official blog post of Friday Night Lights! Moving forward this will both recap the previous week and a summarize the next week’s challenges. I’m going to try to keep it brief, but we do have a lot of information to cover this first week so bear with me.

SCOREBOARD
Each team will have their own score board at the gym. Individuals are responsible for adding your weekly challenge points to your team board. The cut off for adding points and making up workouts is Sunday evening after Open Gym. I will be posting the Top Individual Results as well as Team Standings in this blog each week.  Be honest!  Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD
Throughout FNL, send me any PRs that happen during Open workouts. They will be highlighted right here on the blog. It could be your first pull-up, cycling multiple cleans together, etc.. Don’t be shy, it’s your time to shine!!! Let me know your PRs by shooting me a Facebook message or email at me at nancy@crossfiticehouse.com.

WHATS NEXT?
What do you have to look forward to during Week 1 of The Open?

Schedule Updates:

  • Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 1 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 1 Sponsor:

 

WEEK 1 IS BROUGHT TO YOU BY PARK CO. REALTORS –
MATT BRUNSVOLD.
Matt is one of our newer athletes at Icehouse, and he is all around awesome!  Matt will be hanging out and throwing down during FNL, so send him some love for being our 1st fearless sponsor!

 

 

 

Week 1 Theme:

Pick a Decade! 80’s, 90’s, you name it. Dress up in your favorite decade’s swag and earn one point.

Week 1 Challenges: Each challenge is worth one point.

  • Lifestyle: 8 hours of sleep Tuesday and Thursday.
  • Fitness: Accumulate 25 minutes of jump rope practice prior to FNL.
  • Recovery/Mobility: Take fish oil every day in whatever form you have.

For more a more detailed breakdown, check out Coach Shoe’s video on Week 1:

 

Feel free to reach out to your team captains with any questions you have. That’s why they are there. You can also reach out to our lovely coaches, Sara, Courtney, and Jake, as well as myself with any questions as well. I hope you are excited as I am to kick off FNL this Friday. Whether you are a veteran crossfitter, straight out of Bootcamp, or somewhere in between, be ready to experience the intensity, community, and magic that is The CrossFit Open. I’ll see you at Friday Night Lights!

Shots
(aka Nancy Stenger)

The CrossFit Open – It’s All Fun & Games

MU Mo

Friday Night Lights (FNL) is right around the corner. I’m sure you’re sitting there thinking so what, I’m not a “competitor” I can barely walk after squat day, or I’m never going to the CrossFit Games so what’s the point. Truth is I was one of those people. I didn’t take part in the open for my first year of CrossFit, I didn’t see the point, I mean it’s just for the elite right? I was wrong, very wrong.

There’s something magical about the open from an athlete prospective and from a coaching prospective. It’s the one time of year that nearly everyone doing CrossFit comes together, and yes I mean everyone. There’s people doing open workouts in their garages, in little boxes and giant boxes all around the world. I mean how cool is that, to be doing the same workout at roughly the same time as someone in China or New Zealand?

Here’s the reality, the majority of us aren’t going to the CrossFit Games to compete. Think of doing FNL the same way as running a 5K, doing a marathon or triathlon. You’re not always doing those to win, you’re doing them for the experience. That’s what the FNL is all about.

I’ve set and watched so many people set PRs in the open because the box atmosphere is electric. There’s one night a week where everyone comes together to sweat, or swear in my case, and do some really fun workouts. You get a chance to experience the true meaning of the CrossFit community, which is all of you! So yes you will hear us talking about the open and FNL a little too much, it’s because we love seeing you guys crush your own expectations. It’s the most fun 5 weeks of the year in my opinion and I don’t want you to be the person who regrets not doing it.

Make sure to sign up!  We are closing registration at 6:30PM Friday February 17th (to allow time to order shirts and update teams!) First Open workout will be Friday February 24th.

Register Here: https://crossfiticehouse.sites.zenplanner.com/event.cfm?eventId=10F873EB-E3D9-49E1-95A5-0EA63A0951CB

Keep Being Awesome

Coach Sara

Why I’m Doing the Open Again – Nancy (Shots) Stenger

Just do The Open. Seriously. Just go and sign up.

Ask questions later, but seriously just do The Open. I’m a competitive person by nature, so it really didn’t take much convincing for me to do The Open last year. It was an opportunity to work out and compare myself to others: two of my favorite things. I got more out of The Open than I ever imagined I would. The Games are an incredible thing. I know some of you are on the fence about doing Friday Night Lights or FNL, so that’s why I’m here. There are the obvious reasons to do The Open, like the joy of competing and hanging out with your friends, but I’m going to explain why I am doing The Open again. Just to forewarn you, I did pageants and was a sorority girl so it’s about to get all sorts of cheesy up in here!

New Friends! Yay!

Let’s be honest, making friends as an adult is difficult, and it’s weird, and it’s awkward (I basically just
described myself). The Open gives you the opportunity to meet new people within your own gym. Most people have their regular class times and they get close to those people. While that’s fantastic, some of my closest friends I hadn’t talked to prior to The Open last year. Our gym is filled with some pretty badass jacked unicorns just ready for you to become besties with!

You WILL Surprise Yourself

The Open is designed to find the well-rounded athlete, so I can almost guarantee you that there will be a week that you excel in something. Week 1 last year was a workout with chest to bar pull ups. I didn’t get a single one, but I did get about 20 regular pullups. I had never gotten a regular pullup before, but I never gave myself the opportunity to try them. The Open gives you that opportunity. Not going to lie, there will
be weeks that frustrate you. Week 3 last year I spent 7 minutes flailing around on the bar. It just wasn’t my week. But Week 5 was burpees and thrusters. I finished the workout about 10 minutes sooner than I anticipated. When I could finally breathe again it felt fantastic! Whether you PR or you simply do better than you anticipate, you will surprise yourself during The Open.     

Experience the CrossFit Community

While Icehouse is pretty much the bomb-diggidy, CrossFit is so much larger than our gym in Fargo, ND. Last year there were 324,307 registered participants from 175 countries. The Open is an event that unifies people. People of different ages, cultures, colors, races, religions, genders, ect, come together and do the same workout every week, and with different divisions within The Open, CrossFit is adaptive to include all skill levels. It’s such a humbling experience to be part of such an inclusive community.  

Whether it’s to experience the thrill of competition again or to hang out with your friends on a Friday night, find your reason to do Friday Night Lights. Doesn’t matter what that reason is, just find one and do it. You will thank yourself that you did. I will see you at Friday Night Lights!

Get registered today!  Here is the link: FNL REGISTRATION

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