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The Morning After- The Final Recap

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
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

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-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-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