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Top 3 Reasons You Should Be Using SugarWOD

Top 3 Reasons You Should Be Using SugarWOD

If there is one simple way to take your training from good to great it would be tracking your workouts.

There seems to be a direct correlation between those who track their workouts and nutrition with those who gain the best results.  To break it down further, here are the top three reasons you should be tracking your workouts…

1. Accountability

We all need it.  That little push or nudge to keep us on track.  Your training log is there for you.  If you miss a day tracking it’s like missing a day of working out.  Use your training log to not only record your weights and scores but also put some notes in there about how the day was.  Are you low on sleep?  Did you boss make the day not awesome?  Did you forget your shorts and had to wear pants (my best day ever)? Make these notes so you can see where your training is on or off track.

2. Feedback

A training journal can be a great reminder of how awesome you are and how far you have come.  Remember when we left SugarWOD and have now come back?  My old results are in there, my deadlift is up almost 40#’s!!  That was awesome to see!

Once a week look through your training, are you making the progress you want?  If not maybe it’s time to schedule a meeting with your coach so you can make a plan.  Your coach can see where things might be off and help you make those corrections.

3. Fist Bumps!

A few weeks ago I was in a 4:30 class with Zac.  This kid is half my age (yep that’s scary to say) and an endurance monster. For whatever reason I decided I wasn’t going to let him beat me…oddly enough he knew.  Went head to head on a crazy long AMRAP with man makers, sit-ups and a run for him bike for me, it was AWESOME!  We tied which was even more fun.  After we logged our scores I could go into SugarWOD and give him a virtual high five, just like the one I gave him in class.  I noticed the next morning I had lots of encouragement from other peeps too, no better way to start my next training day.  Helping lift up your fellow Icehousers is one of the best reasons we’re here right?

Track your scores, give some fist bumps and let yourself see the progress you have made.

I Gave Up Coffee…Here’s Why

I Gave Up Coffee…Here’s Why

If you have been to one of my classes at some point you know my coffee cup was never very far away.  I’ve read the blogs and listened to the podcasts that say “a coach should never be drinking coffee during class.”  I thought that was cute, coffee is life…well was life.

It Just Happened

I woke up on a Monday, looked at my partner, and said “I’m done with coffee.”  You can imagine the shock, we have a coffee pot, French press and Nespresso in our 5’ x 6’ kitchen.  We have a small space and prioritize coffee.  I would usually have a coffee with a shot of espresso in the morning and then another coffee or latte in the afternoon.  Sunday’s were a day of caffeination, I would drink coffee pretty much all day.  It was magical!

A Little Bit Nerdy

Coffee, at roughly 200mg of caffeine for 10 oz, can keep cortisol levels elevated.  Cortisol is a hormone that helps our body respond to stress. If your cortisol levels stay elevated, meaning you stay stressed, it can have very negative effects on weight training, body composition and recovery.  Long story short high cortisol levels mess with your gainz, no good!

Saying Goodbye

If you’ve been anywhere in the United States you know, it was a Long winter.  I was living on coffee.  We made some changes at work, I have been doing some really deep emotional work and it was cold, like really cold, I was in a full stress spiral.  I went three full months with very little sleep, two colds, two flus and I was a wreck.  It was time to control the things I could and that meant no more added stress, coffee had to go.  I needed to give myself the best chance I could to sleep, to restore, to let my body and spirit breathe.

Life After Coffee

For the most part, my life has been caffeine free.  I will have a matcha or a green tea from time to time and with a drastically reduced caffeine intake I can sleep.  I woke up the second morning and told my partner “if this is what sleep is like, I’ll give up coffee forever.”  I’m still working hard on the other ways to manage stress and do the work I love.  I’m also working with Coach Anna on my nutrition and it’s been a game changer, check her out!!  If you find yourself in a stress spiral, check in with yourself, what are the things you need to do to help yourself out?

One Week Left of FNL…What’s Next?

One Week Left of FNL…What’s Next?

We have one week left of Friday Night Lights and if you have been participating along with us this year you should be feeling very proud of yourself.  The CrossFit Open (A.K.A Friday Night Lights) is a very taxing experience, both physically and emotionally!  There’s so much excitement leading up to one workout, there’s also the game of do I go scaled or Rx and dabbling in movements you may not have tried up until then.

So with one week left what happens next?  Well don’t worry Icehouse has some plans on Friday nights coming up this spring to keep you hanging out with your strong peeps and I’ve also put together a list of things to help you use all you’ve learned during Friday Night Lights…

1. Practice These Skills

Friday Night Lights has shown us some lesser programed skills like, bar muscle ups and overhead lunges. These are skills that take a lot of practice to nail down.  Taking time before and after class to practice these movements can make a huge difference for next year.  If there’s a workout that didn’t go your way, ask a coach some drills that will make that better for next time.

2. Local Competitions

Did you get bit by the competition bug?  Check out some of the local competitions and sign up!  There’s Granite Games Qualifiers, Festivus Games and Dakota Games all in our back yard.  Check out the standards, find some teammates and go participate in a CrossFit competition.

3. Dial In Your Nutrition

If you’re anything like me with the craziness of Friday Night Lights my nutrition sometimes takes a back seat, like in the trunk.  Thankfully we have already planned out a nutrition challenge for this reason.  If you’re looking to really dial in your skills and make big leaps in next years FNL then nutrition is the place to start.  Plus we might see spring soon which always makes eating well a bit easier.

4. Use Your Fitness

The weather is getting warmer and it makes it so much easier to use your fitness.  Start looking for things you can do to show off all of your hard work.  The Fargo Marathon is coming up and I know they have a 5K, 10K and a relay option for those of you looking for a new test.  There are also different bike clubs, hiking clubs and dog walking groups you could join in on as you are a fit strong human!

5. Take a Moment to Celebrate

Like for real, celebrate all that you have just accomplished.  There aren’t many people out there who sign up to give everything they have for five Friday’s in a row.  Celebrate all the little wins from signing up to crushing a workout.  What you just did was really awesome!

I hope these tips are helpful.  I know I have had a blast this year watching all of you crush these workouts.  Let’s make this last one the loudest and most fun of them all!

 

What you Need to Know about FNL!!

What you Need to Know about FNL!!

1.) I’m new to Icehouse and I’ve never heard of Friday Night Lights before, should I participate?

Absolutely!  At Icehouse we host Friday Night Lights (The Open) every year because it is a great way for our community to come together and support each other in the spirit of fitness.  We believe that as an affiliate there is something special about joining over 15,000 gyms worldwide and “competing” in the same workout.  As things go at Icehouse, “competing” is a term that we do not use lightly.  We coach our athletes to find the aspects of each workout that will challenge them, but also promote their long term success in training.  In some cases that might mean scaling back on the weight, and in others that might mean stepping on the gas.

2.) What happens if I can’t make all of the Friday Night Lights events?

Not a big deal.  We will post the upcoming week “need to know” video the Sunday before every week.  Can’t make it Friday, that’s okay, you can still do all of the challenges for the week to earn your team Points.  If you are traveling, and you can find a gym, you can complete the workout there for the points.  Let your team captain know you are doing that and send a picture of your score for credit.

3.) Who programs the workouts?  What if I can’t do some of the movements?

CrossFit HQ programs the workouts.  They are meant to be inclusive and challenging at the same time.  As I am sure you have heard, we reserve the right as your coaches to call any and all audibles that we may deem necessary.  Please know that we will do our best to preserve the integrity and intended stimulus of the workout, however we also want you to be safe and successful – walking out feeling accomplished!

4.) What does the regular class schedule look like during Friday Night Lights?

Friday Night Lights will begin on February 22nd and end on March 15th. During that 5 week period we will not be holding regular CrossFit classes on Friday Nights. FNL will start at 4pm and end whenever the last heat finishes up.  This means that we may run past the 8pm hour or finish up early.  Whatever the case may be, we will not be having the 5:30 and 5:30 classes on Friday evening during the 5 week competition.

5.) How will I know my heat time and when I am supposed to workout?

Heat times will be posted on the white board in the Flux Space. It is up to you to come in on Friday Night and sign up for a heat.  The doors will be open at 3:30, first come first serve for heat times.  Please arrive early as you will be responsible for warming yourself up and being ready to go at your heat time!

6.) Will you be coaching a warm-up before each heat?

We will have a posted warm-up in the Flux room.  We will not be running a formal warm-up before each heat.

7.) Is there open gym on Friday Night Lights?

No.  We will use all the space available for Friday Nights.  Please plan accordingly, we will have normal class times on Saturday and Sunday during FNL.

8.) I don’t plan on actively participating in Friday Night Lights, but is there something else I can do to help the gym?

We rely heavily on our members to help us judge workouts so that each person can have the same awesome experience.  We will also never say no to anyone who can stay late and help us clean up after the competition is completed for the night 🙂  Please email sara@crossfiticehouse.com if you would like to help out on the judging or cleaning front.

9.) Will you be running The Open workout during regular class times before Friday Night Lights?

No.  The only time you can hit the Open workout is during FNL.  You would have the option of doing the workout during an open gym time.  If you want to have a judge you should do FNL or you will have to find your own (not a coach) for open gym.

10.) Why do you guys host Friday Night Lights?

Great question.  We host Friday Night Lights because it’s a great way for our community to showcase their support for one another.  There is something special about a room full of people cheering for you as you chip away at a metcon in an effort to see you succeed.  Over the years we have seen that people have accomplished things they did not know they were capable of.

 

W.H.O.O.P.I.E Goal Setting

W.H.O.O.P.I.E Goal Setting

I was going through my lists of podcast the other day and came across one that really hit home. Ben Bergeron in “Chasing Excellence” was talking about an awesome way to set goals called WHOOPIE.  Since we have been talking a lot about goals this January I thought I would share this one as well.

Wishing and Hoping

The W and the H stand for wishing and hoping.  Science shows that when you wish for things and hope for things your brain gets excited. Sharing your wishes and hopes brings the brain to a whole other level of excited.  So when you hanging out with all your friends next week and you tell them “I’m going to deadlift twice my body weight this year,” you usually leave that party pretty pumped.  The down side, most people stop there, don’t be most people!

**Studies also show that writing down your goal gives you a Much higher chance of crushing that goal, so go ahead write it down, I’ll wait.

Outcome

So now that you’ve got that written down, let’s move on the O.  The first O is Outcome, basically looking at the big picture and what your results or “end goal” will be.  This part is really exciting too.  For example if your end goal is to lose weight it’s fun to think about how awesome you’ll be looking during lake season or how much stronger you’ll be in the gym. A lot of people make it to this step too as it’s still pretty exciting.

Obstacles 

The next O stands for Obstacles.  It’s important to take into account what type of obstacles will get in your way as your on the road to crushing your goals.  I know for me, in the past, setting nutrition goals and a crazy week could derail the whole thing.  I didn’t have a plan for when Sunday meal prep didn’t happen. I would find myself eating out more, grabbing less than optimal food and saying well guess that goals done. However, now with a goal of eating 80-20 I know I can afford a few meals eating out and still make the rest of the week awesome.  I can move Sunday meal prep to Wednesday night and still have make enough healthy food to keep me on track.

Not planning for obstacles is where most people get tripped up and their path to crushing their goals is cut short, it’s gone, done, finished.  Don’t be that person!

Planning & Processing 

The P has duel meaning in Planning and Processing.  Having a plan can make all the difference in the world.  For my nutrition goal it was to meal prep breakfast and lunch on Sunday’s, if that failed use Wednesday nights as a sub.  Setting a plan for your “how to” but also plan for those obstacles. You make it here you’re doing awesome and about to crush your goals.

“I am the type of person that” 

The I is a statement piece in WHOOPIE that stands for “I am the type of person that,” this is a clutch part of the process.

I am the type of person who…
meal preps on Sunday
goes to the gym even at -11
wakes up early to journal and meditate

It can be anything relevant to you goal and becomes part of who you are.  It’s something people expect from you.  When I go home I always plan at least one or two visits to the local CrossFit gym, my family expects it from me, it’s who I am.

Execute

The final letter E stands for Execute.  You have an awesome plan, you have thought through your obstacles and set your intentions it’s time to put your plan into action.  Make it happen!  Reach our Goal!!