We are mixing things up for The CrossFit Open this year starting with the name: Friday Night Lights (FNL). Below is everything you need to know about this epic event…
Who: Anyone and everyone from CrossFit Icehouse and your peeps to cheer you on
What: Friday Night Lights is what we are calling The CrossFit Open
When: Every Friday Night from Feb 24th – March 24th. Doors Open at 4:30PM, Heat 1 Kicks off at 5PM sharp.
Where: Week 1 will be held at the current Icehouse. Weeks 2-5 we’ll be breaking in the new space.
How Much: Registration is $50 for the five weeks
What’s Included in Registration:
All 5 weeks of workouts
Sweet personalized t-shirt
Certified Judges for each of your workouts
Awesome action shots for quality profile pictures
Food and beverages EVERY Friday Night
Community support and an epic workout environment
Entry into the most Epic Icehouse Party to date following week 5’s event
The Plan: We would love for all of you to take advantage of FNL and come showcase all of you hard work. Once you register you will be placed on a team for fun intramural style competition. Each team will have a Spirit Captain to help them through the 5 weeks. We will have an overall gym leader board for the workouts and also and overall team leader board for the most dedicated team.
During FNL you and your team will have a chance to earn points outside of the workouts in our weekly challenges (mobility, nutrition, etc). Each week will also have a theme where you can earn points by showcasing your team spirit (we know ya’ll love a good theme!). So earning the best team award is not all about how you do during the workouts.
How do I sign up? Registration is already live on ZenPlanner: REGISTER HERE
What if I have to miss a Friday? You can make it up during Open Gym, however you will be responsible for lining up your own judge. For your scores to count in FNL you will have to make it up by Sunday at 5:30PM. If you are traveling you can submit your score if do the workout at another box.
How do I become a Judge/volunteer? Please reach out to one of the coaches and let them BEFORE you register for FNL. If you want to become a judge we will need you to take the online judges course, we will post the link to the Facebook Group as soon as the updated course is live.
Does the price include CrossFit.com registration? No it does not. If you want to compare you scores throughout the world you will need to register through CrossFit.com.
What if I want to do the Open not FNL? You will have to register and find your own judge for each of the five weeks. You will not be permitted to do the workouts on Friday nights with everyone else as those spots are reserved for those registered for FNL.
We can’t wait for FNL to kick off. It truly is our favorite time of year.
As you all know, we have our 4th Round of Bootcamp coming up in January! This go round we are opening a few spots to a new program called Fargo Forward.
What is Fargo Forward?
Fargo Forward includes a 6 week Bootcamp admission, but includes a lot more. It is meant to be a complete over haul for those who need the additional accountability & self care. You will still get all of the awesomeness of Bootcamp, as well as regular Chiro adjustments, time with an In-Home Dietitian, as well as weekly massages.
Fargo Forward features include:
Entry into our 6 Week Bootcamp, followed by 2 Months of Membership at CrossFit Icehouse including 3 Workout sessions per week with one of our gyms that give you the personal trainer experience in a class setting
An In-Home Dietitian that performs a kitchen audit, shows you how to shop at the grocery store, helps you meal prep, and much more!
2 Chiropractic adjustments per week based off NASA certified technology telling us how your body is functioning at Optimal Chiropractic
1 massage per week individualized for your preference
Professional accountability & care that you can be proud of!
Reserve your Spot Today for $299!! Our Bootcamps do sell out early, so reserve your spot today!
Balance of $1891 will be charged during our Kick-Off on Saturday January 7th! You save 30% on this all inclusive approach to building sustainably healthy habits! Here is the price breakdown:
Yay you came back to read part 2 of our goal setting series! Welcome back, let’s jump right in!
In order to set yourself up for success, the goals that you set need to be SMART…. soo what does that mean? SMART goals are ones that are Specific, Measurable, Attainable, Relevant, and Timely (I apologize for the acronym…I’m still trying to shake off corporate America). Lets break out each of those pieces to give you a few things to think about when setting SMRART goals:
SPECIFIC – The “WHAT”
This one is pretty self explanatory, but can be challenging in practice. What do you want to accomplish? “I want to get in shape” – Great goal…not specific. “I was to loose belly fat”-another common one, but again not specific. “I’m a unicorn, but I want to be a JACKED unicorn,”-Obvi. You need to find exactly WHAT you want to accomplish, and find a way to narrow it down to something very clear.
A few good examples are “I want to be able to do a strict pull up/push up/ring dip/double under/etc,” or “I want to to be 12% body fat,” or maybe even “I want to run an 8 minute mile.”
MEASURABLE- The “HOW” Part 1
This is why we track our workouts! In order to set a measurable goal, it is important to know where you are today. If you want to run a faster mile or lift a heavier barbell, then run one today/or perform that lift today and make sure to add your time/weight into Zenplanner so you have a baseline. If you want to be at 12% body fat, then we need to baseline your BF % today.
Understanding where you are now is critical in measuring your progress. Otherwise, how will you know when you’ve hit your goal? Please don’t say memory…can you tell me what you had for breakfast last Tuesday morning? Exactly.
ATTAINABLE – The “HOW” Part 2
There are 2 important pieces here. Putting a plan in place, and confirming that you have set a realistic goal. You won’t magically be able to do muscle ups next week if you do not have pull ups yet, or walk on your hands 50 ft if you have never been upside down. Your initial goals might be “1 strict pull up” or “hold a handstand against the wall for 20 seconds.” Then you would progress your goals to the point of working on those muscle ups and walking on your hands.
So you’ve set some Specific Goals, and you have Measured your starting point, now what? Now you need to create a plan to accomplish that goal. This is where the rubber meets the road as far as accomplishing goals. This is also where your coaches come into play, if you need help creating a plan to build up that back squat, or cut time off that mile, we’re here. Sometimes the answer is consistently showing up to meet that goal, and sometimes it is meal prep or some after class negatives or mobility to supplement your training.
RELEVANT – The “WHY”
Hold on, sh*ts about to get real. What is your WHY? As you may already be able to tell based on this blog series, setting & crushing goals is work. The bigger the goal, the more work you’ll need to put in to obtain it. You need to truly understand your why in order to stick with it. I would recommend finding out what your why truly is, and putting it somewhere visible to you everyday.
Why do you want to run faster? Is it to PR an upcoming race? Why do you want to be able to clean 100 lbs? Is it so you can pick up and/or keep up with your kids without pain? Why do you want to be at 12% body fat? To get off of your heart medication? To be more confident? Everyone has a different why, spend some time really diving into yours!
TIMELY – The “WHEN”
In order to keep yourself accountable, it is important to set target dates/deadlines for these goals. They are simply meant to keep you on track and motivated. This also helps make sure you are setting attainable and relevant goals for the appropriate time domain. “1 pull up by August” or “10 unbroken double unders by 7/15” are both great examples. You have already set your goal above, now just commit to a date on when you can get it done, and set bigger and better goals!
In our next post we will discuss more specifically about how to set goals. For next week, start thinking about your “Why,” as well as what some short term (1-3 month) goals are for you!
You may, or may not, have heard us preaching about GOALS, and putting GOALS on the board, and working on your GOALS, etc etc etc. Up until now we have been pretty informal about them, but as part of the upcoming revamp of our schedule and things, we are going to spend more time on these GOAL things with you, all of you. Most day jobs force you to pick goals for your upcoming year/quarter/day whatever that might be, so I understand if you are sick of the word. However, they are just as (in my opinion more so) important in your personal health as they are in your career.
Photo credit @clbjackedunicorns
Why bother, I just want to workout?
Goals are important to keep you motivated. There are some people, who can just show up and grind day in and day out with no real motivation required… I like to call them unicorns (because they are both rare and magnificent). But even these unicorns could benefit from setting goals. If you are a unicorn who is a self starter, why not put a plan in place to become a jacked unicorn…that’s be even more awesome!
Sure you can just show up for the workout everyday, but that alone won’t help you reach your potential. Yes there will be some increase in your strength, endurance, mobility, etc from just being consistent, but if you aren’t working towards something what is stopping you from getting bored and just not coming anymore? If you don’t have any real accomplishments you want to make, are you working as hard during the classes as you would be if you were chasing that 200 lbs squat, or those pesky double unders?
Goals are basically little boxes you can check so you can see your progress above and beyond the “yup I showed up 3 days/week all month.” They help you to learn what you body is capable of, and expand those capabilities. Measuring them helps you see just how far you have come, especially on days where showing up might be the hardest part of the workout (cough cough, row/run workout from Wednesday, cough cough).
Get to the Point Coach Shoe
This post is the first of a 4 part series on Goal Setting, and how to work towards being a jacked unicorn! Next up we will break down what SMART (Specific, Measurable, Attainable, Relevant, Timely) Goals are, and why they are so necessary in your fitness journey.
As our garage doors open for the season, we see lots more runners and bikers out and about now that the weather finally broke. There are a lot of reasons for that, maybe they are training for an upcoming race, or maybe they are trying to kick start their fitness again that may have slipped over the winter months. Whatever it is, that’s great that people are getting out there and moving! But what happens once that race day has come and gone? Or once that winter weight is gone and you rocked your 2 piece over Memorial Day at the lake?
A lot of people will start working out with some sort of a goal be it to just finish a 5k without dying, or to like what they see in the mirror a little more. But what people often lack are longer term goals, or any reason to keep them going to the gym or heading out for those runs once that initial box has been checked. As a former (extremely slow) marathon runner I was in that cycle for years of feeling better and looking better briefly, then quickly face planting off the wagon the day after whatever race I had trained for.
The days have become much easier to stay motivated because I have changed three things. They seem simple, but making the mental transition for all of them definitely took some time (especially #2). Here are my three tips on how to get on a healthy path, and actually enjoy the journey too!
Find something you actually want to do
I know I know, everyone says “do what you love and you’ll never work a day in your life.” Blah Blah Blah. Well I’m here to tell you if you find something you love, you will still work your ass off, BUT you will actually want to do it.
I put in soooooo many miles training for races I didn’t really want to do because I thought that is what you are supposed to do. I liked weight training but it was lonely being in the weight room as a lady so I’d opt for the cardio bunny route because that’s what I thought I was supposed to do. I HATED IT! I think a dreadmill (whoops, I mean treadmill) minute is maybe the longest minute known to mankind (only 2nd too a microwave minute). Finally a friend convinced me to try CrossFit, and I found what I had been missing since being a high school athlete almost instantly.
What I love is always having something to improve upon. There are still the boxes to check, but they are always followed up with bigger and more badass boxes to work towards! Oh you got pull ups figured out, now let’s work on muscle ups. You can run a half mile without stopping, now let’s work on getting that time a little better. You can do box jumps to 20″, let’s work towards 22″! There is always something more to improve upon in the gym, and your weight and pant size improve as side effect instead of being front and center.
Break up with your scale
This probably took a solid year to truly end that toxic relationship, but oh to be free! I have always had an “athletic” build, and had always been self conscious of it, because I am not supposed to weigh more than a buck twenty at 5′ 4″ (my soccer thighs probably account for half of that on their own). After that first year of CrossFit and the scale strike I finally realized that I was actually able to eat food instead of be on some ridiculous diet, and I fit into some of those ol’ college jean! And best yet I felt amazing!
Around that time I took a health assessment at work and my BMI came back as overweight… WHAT THE HELL?! I would get regular emails from my insurance company asking me “how my weight loss was coming.” SERIOUSLY? That one almost sent me running back to my scale but then I realized I can lift more, run faster, eat better, get better sleep, and actually FEEL good. That scale was full of crap and so was that health assessment. As hard as it can be, focus on how you FEEL instead of what you weigh! The fit of your clothes and the way you feel is a way better gauge than the numbers on a scale.
Surround yourself with like minded people
In a world where you are judged more for eating a healthy meal at lunch that for crushing a Big Mac, this can be challenging. BUT, if you can find some supportive folks to go through this fitness journey with, it will make it so much easier to stay accountable. Yes I know Planet Fitness costs $10 a month but when was the last time you went there? Does anyone give a shit when you don’t show up for a week? A month? A year? No. They actually prefer it (more pizza and bagels for to go around!)
Find a gym, a class, a biking club, SOMETHING that you enjoy and can do with supportive people that will help keep you accountable. There will always be days or weeks where things just aren’t going your way and you fall of the wagon or out of your routine. Having someone to say “missed you at this week’s ride” or “let’s catch up the 5:30 class tomorrow” can be what you need to make that day or week you missed not turn into a month or even year. The community at Icehouse is my favorite part, it’s so great to be surrounded by like minded folks both pushing you harder when you are there, and keeping you coming back for more when you are not.