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Coach Mo’s Year In Review

Coach Mo’s Year In Review

I love taking time to look back and see how I can really crush going forward.  If you are looking to up your game, take a moment to do a year in review of your own.  You’ll really start to notice wins and trends that can make your next year even better.  This is a very high level of my review, I like to take a half a day and dig deep into how things are going.  This can help me see this years wins and find some blind spots I didn’t know were there.  After this process, I sit down and sets some unreasonable goals for the next year up to five years out.

How I Like to Do a Full Year in Review

I take a look at 5 major areas of my life and Family, Relationships, Financial, Health and Career.  The one question I make sure I answer in each area “where are some gaps in what I’m saying I want in this area, and how I’m actually living.”  This is usually a great place to really move the needle for me and includes a lot of writing.  Below I’m giving you a snap shot of my day of writing.

Taking a Look Back

This year has been beautiful and full of self discovery and also very challenging at times.  The year started off with one of the happiest moments of my life and that was getting engaged to Ashely in January.  The year progressed into some serious inner work and graduating from The Strong Coach program.  That lead to a really great change of perspective and aligning my coaching with who I really am.  Through some counseling sessions I learned what an empath is and that I am one.  That was like turning a light switch on in a dark room, this would be a whole blog on its own.

The Strong Coach and Energy Work

Graduating from the Strong Coach really helped me follow my intuition.  I’ve always loved exploring the connection between the mind and body, Strong Coach gave me permission to really dive into that.  I have been exploring energy work and how that affects my movement and workouts.  For the energy work, I found four people to help with this.  Energy is something that is fascinating to me and so I dove into craniosacral, healing touch, reflexology and massage therapy’s.  I know there are a ton of mental benefits from all four of these, and for me, there have been crazy physical healings as well.  I can hit the gym 5 days a week, my knees don’t hurt for the first time in about 10 years and I’m sleeping better than I have in years.

Thank You

As for the gym, I have fallen in love with CrossFit again.  I have trained 3-4 days all year but there was a time when it was a struggle.  I have had more fun the last 4 months hopping into classes and getting to be silly with all of you.  I’m really excited to be doing what I love and have the opportunity to explore human development in the ways I have.  I love the work we do at Icehouse and this year has given me such a chance to really explore why I love coaching so much.  I really thank all of you for being a part of our Icehouse family both members and those of you who haven’t been ready to commit yet.  Thank you for following along.

4 Steps to Help You Crush 2020

4 Steps to Help You Crush 2020

Welcome to December everyone!  I know December can be a challenging month for some of us and for others it’s the most exciting time of the year.  I wanted to write and share some things that have helped me embrace December and really set myself up for an amazing next year.

As you all know by now I geek out over goals and language and I believe they are two of the most important things to help us move our needle in life.  For me December is a month to take an in-depth look at 2019 and start dreaming of the life I want to put together in 2020.  Here’s how I do just that.

Step One

Take stock of 2019.  This is a time to be honest and gracious with yourself.  What I start by listing what actually happened this year that is significant enough to stick in my brain.  Once I have that list I cross off the good and the bad that were outside of my control.  Once I have a solid list of the things that happened this year that were in my control I learn from them.  I ask myself, how did this affect this year or will it affect the next year.  I journal about those, here’s the hard part, without judgement.  No judging myself, simply write how I feel those decisions affected 2019.

Step Two

I take about 2 hours and I write my perfect day.  If I could live the rest of my days just like this I would be happy.  If you want to try this both Mike Bledsoe and Jessie Elder have great step by step perfect day podcasts I would check out.  This is so important to get clear on what you want your life to look like.  The first time I did this it took about two weeks, now that I’m getting better it takes about 2 hours.  Focus on all the things you DO want in your life.

Step Three

I ask myself when I reflect on 2020 what do I want to see?  If I have a full day to myself I’m going to ask what do I want to see when I reflect on 2025?  Paint the picture in your mind, if it’s not there it won’t come true.  Allow yourself to be as unreasonable AF!  Dream big, write the things that you’ve never allowed yourself to say out loud.  Keys here you can’t use the words, should, could, maybe, or wish.  These have to be solid statements.

Step Four

Last but not least I add a date to these scary things and a because.  For Example: By 2025 I want to donate $5K to charity because I believe in making life less difficult for one another.  Boom there it is a big scary goal.  I’ll put this somewhere I can see it, review it weekly and make steps to achieving this goal.  Be unreasonable and set yourself up to be your best you!

The Open is Coming

The Open is Coming

It’s almost October which means the Open is just around the corner!  What is the Open you ask?  Some of you may know it better as Friday Night Lights, which yes we did in February, it’s a Friday full of competition and setting some new goals for the following year.

A little background…

The CrossFit Open use to be the only pathway to the CrossFit Games.  Everyone doing CrossFit, including the big names Fraser and Toomey could only get to the CrossFit Games through the CrossFit Open.  It’s a time where mere mortals like myself and champions of CrossFit had the same weekend to do the same workout.  Pretty rad really!  All of CrossFit could test their times against the big dawgs!  Anyway, I digress, now we have fun things like Sanctionals (yes that’s a real word) where athletes can qualify to go to the games.  If you are familiar with Granite Games it is a Sanctional to the CrossFit Games.

What’s the Point of the Open Now?

The Open is a chance to test your fitness.  If you haven’t done one before this will set the benchmark for next year.  It’s a great place to reflect on your CrossFit journey and see how far you’ve come and how far you want to go.  The cool part is they repeat at least one workout each year so you’ll have a solid baseline.  They repeat several moments like pull-ups, thrusters, wall balls and of course double unders.  Yeah you’ll see all of those in some form in the Open.  Don’t worry, just like at Icehouse, there’s a scale for Everything so no matter your fitness level this will be a great test!

Where did Friday Night Lights Go?

Don’t worry it’s not gone!  As we went all out in February, we are throwing one big party at the end of this Open season and FNL will return in 2020.  This year each workout will be during Friday classes starting October 11thso we encourage you to coordinate with your buddies and crush a Friday Open workout.  We will be having a big party the final Friday, November 8th so mark your calendar.  We can’t wait to have some fun in a few weeks.

What It Takes To Be A Coach

What It Takes To Be A Coach

I truly believe coaching is an art form.

It’s not solely sets, reps and weight on the bar, there’s a personal connection. Coaching involves being able to connect with each person in every class.  In CrossFit, there are many different people in a class all with different goals and lifestyles. The art of coaching comes in one’s ability to connect with people. Good coaches can get their clients to move well consistently, great coaches can create an absolute level of trust with their athletes.

At Icehouse, we take coaching very seriously. Each week we have a coaches development meeting where we dive into topics like movement, empathy, relationships, and play. We talk about different personality types and how to evoke the best out of each of them. How do you coach an athlete whose goal it is to compete, right next to an athlete whose goal is to move well into their 90’s? These are the things that make a good CrossFit class turn into a great CrossFit class.

How we build a coach.

We have recently graduated 3 interns from our 9-week coaches development class. They learned the art of coaching from some of the best in the business through articles, podcasts videos, and books. We took that knowledge and spent a lot of quality time shadowing coaches and creating mock classes. These new coaches have taken both written and verbal tests, been put in front of several classes breaking down each section of class from warm-ups, skill development and the workout itself. They will still have several coaching reps before they are ready to coach a class fully on their own and they are well on their way.

Our Icehouse coaches spend hundreds of hours perfecting their craft. Once hired as a coach they continue to read books on lifestyle and relationships, listen to podcasts and spend countless hours analyzing movement. We stand by our coaches because they put in the work.  They are dedicated to making your CrossFit class, the best hour of your day. Come join us for a class and see what I’m talking about.

The Origin of CrossFit

The Origin of CrossFit

If you’re like me, or you know a CrossFitter, we eat, breath, and sleep CrossFit.  CrossFit had me hooked from my first workout in 2010 at CrossFit St. Paul.  I had heard about CrossFit from my friends and finally had my chance to try it on a snowy February day.  At most CrossFit gyms we joke about drinking the KoolAid and today we are going to talk about what the heck this CrossFit thing is.

In the Beginning

CrossFit started in Santa Cruz, CA in 2000 by Coach Greg Glassman, soon thereafter the affiliate model was born.  In 2005 there were 13 affiliates donning the CrossFit name, and as of 2013 there are over 13,000 affiliates world wide (1). With numbers like that it seems everyone had the same reaction I did when they walked in to their first workout.  CrossFit growth started from CrossFit.com or as it’s more commonly called “main site”.  Everyday a new workout is posted on the website and there is a section for comments for people to record their scores, and that is how a community was born.

What is CrossFit

CrossFit as defined by Glassman is “constantly varied functional movement done at high intensity” (2).  What does this really mean, let’s take a look…

Constantly Varied; you’re not going to get the same workout in the same week, sometimes even the same a month.  There are 10 core movements in CrossFit and dozens of body weight movements that are rotated through to create different workouts.

Functional Movement; the majority of movements you’ll do in CrossFit are movements you should do in your everyday life, like squats, deadlifts and pressing.  The remaining movements support these 10 core movements. This allows you to do things like, play with your kids, go on a long hike, carry in all the groceries at once, and much more.

High Intensity; this one is relative which is the coolest part of CrossFit in my opinion.  It doesn’t matter who is in a class, you can have a grandmother of three, a 21 year old guy and 45 year old desk jockey in the same class.  They will all leave that class feeling the same way, the movements will have been adapted to their level but the intensity would be the same.  Each person giving their best on that given day.

Why Does CrossFit Work

If you ask most people who do CrossFit why it works they’ll tell you it’s the community.  For some it’s having a friend in class to chat with and have fun with during the workout.  For others as Glassman says “it’s agony coupled with laughter” (3), it’s that push of competition combined with hanging out with your friends that keeps people coming back.  The methodology of movement coupled with intensity are what drive body composition and get people feeling better.  Fitness works when people stay consistent.  CrossFit generates that through quality coaching, meeting new people and finding out how strong you really are.

Sources:

  1. The Business of CrossFit: An Update on the New Market Research. www.rallyfit.com. Retrieved 07.29.2018
  2. Understanding CrossFit. CrossFit Level One Handbook. www.crossfit.com/seminar. Retrieved 07.29.2018
  3. Greg Glassman – Defining CrossFit. www.crossfit.com/journal. Retrieved 07.29.2018