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 Bootcamp 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.
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 email@example.com by 9pm Sunday evening.
What do you have to look forward to during Week 2 of The Open?
• 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!
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:
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.
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.
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 firstname.lastname@example.org.
What do you have to look forward to during Week 1 of The Open?
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 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!
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.
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.