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Why We NEED Goals

Why We NEED Goals

Goals can be scary. Even more terrifying when we put a deadline on them. Why is that? It’s scary because it takes comitment to make those goals happen, and the truth is no one else can do the work for you to make it happen. When you put your goals out into the universe, you have just taken the first step to making it a reality. In this blog im going to talk about how to set a goal, and then make it a reality. We will be following a common principle called SMART goals, with a few added steps that we here at Icehouse believe really “bring the magic.”

Step 1: Chose a Goal

This can be be anything, literally anything. It just has to be real. For the sake of the blog, I’m going to use something that we often hear. “I want to get in shape, I want to get jacked, I want to get toned, I want to get fit, I want to look good and feel good.” All of these mean the same thing, and are a great goal to have. But lack a few key components that can take them from a good goal, to a great one.

Step 2: Get Specific

When I say get specific, I mean what does that look like. I want to get in shape can mean a lot of things. Being “in shape” is very different for a strongman competitor vs. a competitive CrossFit athlete. For most of us this simply means, gaining muscle, and losing body fat. We have now taken our next step in setting a goal. We have morphed “I want to get fit” into “I want to gain muscle and lose body fat.” Another example might be, taking “I want to be a better basketball player” and morphing it into “I want to be better at shooting, or dribbling, or passing.”

Step 3: Make it Measurable

With the goal of losing body fat and gaining muscle we can measure that by getting on the inbody scanner. We can take progress pictures. You can even take body measurements. Find a data set, and get tracking! We now have a goal, and a way to measure your progress. The stats will not lie, if you are not making progress. you will be able to see it in your tracking.

Step 4: Is it Attainable?

There are certian things that are out of your control. This is not an excuse to not set the bar high for yourself. For example Navy Seal recruits must be between the age of 17 and 28. If you are 29, you will not be allowed into training. Thats out of your control. Thats the type of thing that I am looking at for attainability.

Step 4: Set Realistic Expectations

I’m not talking about the goal as a whole. Who am I to tell you that you can’t accomplish something? If you truly belive that you can, then it doesn’t matter what anyone tells you. I’m talking about being realistic about the time, and work that it will take to accomplish your goals. With the goal of gaining muscle and losing bodyfat, it is unrealistic to think you will trade 30 lbs of excess bodyfat for 30 lbs of fresh lean muscle in a month. It just doesn’t work that way. You are not going to see results eating pizza and drinking beer for every meal. Lets say you have 30 lbs of fat to lose. With excellent nutrition and consistent exercise you can expect to loose 1-2 lb a week.  That means around 4 months at the quickest and 8 months on the slower side with both nutrition and exercise dialed in. Sure you see some people try a new fad diet and lose 30 lbs in a month. More often than not they gain most of it back in a few more months. Muscle is even harder to gain, that reqires not only a balance of eating enough to grow muscles, but not so much that you gain a bunch of fat with it.  Any mis-steps and you add time to your goal. You’re going to have to eat your meal prep sometimes instead of going out to eat, and you are going to have to go to the gym when you don’t feel like it. How bad do you “Want to get in shape?”

Step 5: Give it a Time Domain

Now that we have made the goal specific, measurable, attainable, and have set realistic expectations, we are ready to give it a time frame. Be realistic with your timeframes and do not set yourself up for failure. We know the time that its going to take if we do everything right, but we are human, and we need to have a few things to keep us sane. So knowing its going to take 8 months minimum, lets set the time frame of next year. (It is October now, so I will use next October.) Our goal then becomes, “By next October, I want to loose 30 Lbs of fat, and gain 10 Lbs of muscle.” BOOM we have a vision people! That means we had better get to work. Not tomorrow. TODAY.

Step 6: No more “I want to.”

When you use the words “I want to.” You allow yourself the chance to fail. Quit it. You are better than that and you owe it to yourself to believe in your ability. If you don’t truly believe deep down in your heart that you can do something. Then don’t make it a goal. We have now changed our goal from “I want to get fit.” To “By next October, I WILL lose 30 lbs of fat, and gain 10 lbs of muscle.” That is starting to look like something!

Step 7: Have a Why

If you can not look me in the eye when I ask you why you want to get fit, and tell me with pride your reason behind the goal, then you have not dug deep enough. Everyone has a different why. I will never be able to find your why. You’re gonna have to dig that one up on your own, and it may change over time. Attach your why to your goal and it becomes extremely powerful. “By next October, I will lose 30 lbs of fat, and gain 10 lbs of muscle, because if I don’t, my children will not get to grow up with a parent that could play with them.” Pretty motivating, right?

Step 8: Lay Out Your Plan

A goal without a plan is like trying to take on a house fire with a squirt gun. How are you going to reach your goal. You already know what it’s going to take. So lay it out, and get the help that you need. “By next October, I’m going to loose 30 lbs of fat and gain 30 lbs of muscle. Because if I don’t my children will not get to grow up with a parent that can play with them. I will go to the Icehouse Fit 3x a week because the coaches care about me, and the members help hold me accountable. I am going to get 6 months of nutrition coaching from because that will teach me how to eat healthy and sustainibly for the rest of my life.”

Why We Need Goals

Keep this blog in mind when you fill out your next goals sheet. It is important that you take some time and really fill them out with a great goal so that we can help you. Without knowing your goals, and why you chose them it is extremely difficult for us to motivate you in the way that you need, it is difficult for you to motivate yourself without sharing your goals with someone who understands and truly wants to help. When you turn in your goals to your Primary Coach, be sure to use some of the things you have learned in this blog. You, and your coach need more than “I want to get fit.”

 

5 Ways to Optimize Your Fall Schedule

5 Ways to Optimize Your Fall Schedule

I’m not the hero that you deserve, but I am the hero that you need right now. I know that many of you are in the middle of a BIG schedule shift. You or your kids are going back to school, they have activities, and you are unsure how to balance their schedule, your schedule, and your fitness. Often times we see people drop their gym time to make room for the other things. It does not have to be that way! Here are 5 ways to keep your health and wellness on track as well as minimize the stress that comes with a schedule change.

5 Ways to Optimize Your Fall Schedule

1. Pack a Lunch

It’s going to be a long day, and scrambling to get everyone fed and where they need to be can throw your nutrition choices out of whack. Prepare your meals ahead of time, and you will save hours each week on just time to cook. It is a whole lot easier to skip the gas station breakfast sandwich when you have an apple and a yogurt ready to go. I spend around 3-4 hours on a Sunday preparing all of my meals for the week. Compare that to 1 hour a day and you are already saving 3-4 hours. You will also save a ton of money. I keep my grocery bill around $50/ week. I also eat nearly the recommended amount for the average man plus an average woman. It does not have to be pretty. Most days I bring a couple pieces of fruit, a bag of carrots, and a ziplock with sugar snap peas with me to work to snack on through the day. This keeps me full between meals and prevents me from eating junk. Save hours and money by packing a lunch!

2. Block Off Your Day

Every single coach at Icehouse practices time blocking. I’m not saying you have to record every minute of your day. Personally mine is very simple. 8-10am Laundry, Breakfast and Clean-up a little. 10-1, training. 1-8, Coach here at Icehouse. 8-10 Supper, Rom-Wod, and maybe some T.V. time. 10-8. Sleep. Doing this lets me know where I HAVE to be and when I have to be there. Start with the non-negotiabes and go from there.

3. Make Time for YOU Non-Negotiable

Here is a little tough love for you all. If coming to the gym is important to you, which we certianly hope it is, make it a priority. Often times we hear that “I just dont have time.” Well…. I call B.S! There are several people here who make it a prioity to work-out. Maybe you have to come to the 5:30 am class. Maybe you need to go to work early, and leave late so that you can come to the noon class. Maybe you even just come in to open gym for 15 minutes because thats all that you have. Make it happen, and just do it. If you are unable to treat yourself like a priority, then there is no way that you are being your best self for your coworkers, spouse, or kids. Take care of yourself so you can take care of others.

4. Embrace the Chaos

I personally loved when my schedule got hectic. Let me tell you why. When things get crazy, you have to do the thing when you have the time, or else you won’t have time. If you have 15 minutes to work on something, you better do it, or else you wont even get started. The same thing applies to your fitness. When your schedule is crazy, you have one shot to make it to the gym. It takes away your option to skip, or go later. No, you go now, or else you don’t go. Consistency is everyting. Coming 3 days a week, every week no matter what, is always better than coming 5 days this week and one day next week.

5. Start NOW

Don’t wait 3 weeks to see how everything goes with your schedule change before you get it under control. Don’t wait until winter. Get it under control now. I mean right now. You already know when your kids need to be to school, you know when you have to work, you know when you have to pick them up. So write it down, see where you have time, and put time for yourself in there. This simple way of looking at your time can work for making anything fit in your life. I understand things pop up, and you have to adjust. Roll with the punches, and make it work. You have the tools. Use them.

 

 

How to Measure Progress

How to Measure Progress

When you first start CrossFit, it is easy to see progress in the gym. Every day you have a new movement, a new chance to set a PR. After a year, or two, or three, it can be much harder to see progress from day to day. Here are a few ways we can measure progress.

How to Measure Progress

Use Sugarwod

For those of us who keep our entire lives on our phones, it only makes sense to keep our workout information there as well. Choose an app, we use Sugarwod, and record everything. The more notes the better, you will thank yourselves for the extra information when you are deciding between going for the same weight you used last time, or if you should jump 5 lbs.

Keep a “Workout Journal”

If you have the handwriting for it a workout journal is a really cool tool to track your progress as well. Pick a nice book, or a legal pad and use a page a day, per workout, or however else you want to organize it. The cool thing about a workout journal is that it is your own. You’ll know exactly where everything is recorded, and it will make sense to you. They also are a neat keepsake when you fill them up.

Go to a Baseline Class

Saturday, 8 am. We recommend you go to this class quarterly. You will get an InBody scan as well as our baseline workout. This will give you objective data. The coach will help you understand your results and how to proceed. Sign up now. Classes are capped at 5, you definatley don’t want to miss this opportunity.

Get an InBody Scan

Schedule an InBody scan with your primary coach, they will help you understand what all the numbers mean. In general, we want to see muscle mass go up, and body fat % go down. Bodyweight doesn’t tell the whole story. Don’t focus too much on that one number because it is often not the best picture of progress.

Progress is NOT Linear

There are so many variables that can make you feel like you are not making progress. Sleep, nutrition, mood, stress, work, kids and even attitude can have a direct effect on your daily workout. What are the odds that on any given day, you are going to come in perfectly prepared for a 1 rep max? If any one of those variables are even slightly off, you may not see all of your hard work in the form of a PR. This is where notes come in handy. So what, you didn’t hit that new weight. Put it in your notes. “Missed, less than 3 hours of sleep” and move on. Progress takes time, and if you don’t measure it in some way. It is easy to say there is none, because you don’t feel it on that day. If you zoom out and look at the big picture you will see that the overall trend is up.

 

Introducing Icehouse Movement!

Introducing Icehouse Movement!

What is Icehouse Movement?

Icehouse Movement is a program that determines the cause behind painful movement and corrects the problem so that you can move without pain. Think of it this way. There is a road between you and your goal, but it is currently blocked by pain, injury, and imbalances. Icehouse movement finds a way to remove those road blocks so that you have a clear road to chase down those goals!

Who?

Icehouse movement is a personal program, meaning that it is specific to you and your needs. However, it requires someone who is consistent and willing to do the work. 15 minutes, 3 days a week, before or after class. Ideal candidates are on the committed to their fitness, if you don’t come to the gym at least three days a week, it’s difficult to do extra work those three days.

How doses it work?

Step 1: Choose a Program

We have two options, a virtual membership ($120/ Month), and an in person membership ($180/ Month). Virtual memberships include, initial movement screen, strength balance test, bi-weekly programming, and unlimited virtual check-ins. In person memberships include, monthly movement screen, quarterly strength balance test, bi-weekly programming, and unlimited virtual as well as in person check-ins.

Step 2: Movement Screen

The movement screen is an evaluation that we use to determine the “low hanging fruit.” This screen allows me to see if there is any obvious issues, such as lack of ankle mobility, making it difficult to squat to depth. In the event that there are no big neon signs saying FIX ME the movement screen will tell me where to look. It takes about 15 minutes, and is a great tool for your own understanding of your body.

Step 4: Strength Balance Test

The strength balance test is similar to the movement screen, but much more in depth. This test assesses the force production between the front and back of your body as well as your left to right strength balance. This test takes around an hour to complete and is extremely valuable to any athlete looking to get the most out of their training.

Step 5: Complete the Programming

You will recieve an email on Sunday evening containing two weeks worth of programming. This program is not a replacement for CrossFit classes. It is designed to compliment the programming here at Icehouse, or at your gym. It will take about 15 minutes three days a week. All you need to do is follow the program and provide feedback! I use that feedback to make sure the programming is on point and get results.

Step 6: Repeat

Every two weeks you will recieve programming to direct you toward your goals. All you need to do is do the work. We have had several clients experience positive results within the first two weeks. Lasting physical change takes time, most clients are pain free within 3 months. This program will give you every opportunity to achieve your goals. Let me remove the road blocks, so that you have a clear path to the finish line.

I’m really excited for this program, and I am already seeing great results from my clients.  If you are interested in Icehouse Movement, set up a consultation with me, Coach Traps, at the front desk.

 

A Guide to Your First MURPH

A Guide to Your First MURPH

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – crossfit.com‘s MURPH workout description.

Why Memeorial Day MURPH

Memorial Day is a federal holiday that takes place the last Monday in May. It is a day to remember those who died in military service. The crossfit community is one with strong ties to members of our armed forces. We don’t do this hero workout just as any other workout. We do MURPH to pay tribute to those who sacrifice for us. It is no secret that MURPH is difficult, but it is nothing compare to the intensity and dedication that our service members give to each and every one of us. It is a tribute to those who gave it all, so that we may be free.

A Guide to MURPH

Scale Appropriately

If this is your first MURPH opt out of the weight vest, trust me its still a great workout. It is okay to break up the reps as needed. Most of us will do 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It is okay to split the workout in half and do it as a partner workout. There will be several scaling options availible to you. Pick the one that best suits your needs.

Dress for Success

Make sure that you are able to run in your shoes. Wear clothing that is acceptable for the weather, we will be running outside, rain or shine. If your are wearing a weight vest, make sure it fits well.

Protect Your Hands

100 pull-ups is a lot. If you have gymnastics grips wear them. If you dont own grips, and still want some extra protection, pick up a set of “WOD and Done” at the front desk. They are a single use, pre-formed, protective piece of tape that are AWESOME for hand protection. If you have large callouses that are prone to ripping shave them down. Nothing is worse than a ripped hand mid workout. If you take these steps and still rip, come find a coach after and we can share some tips with you to help you heal faster.

Bring a Water Bottle

Stay hydrated. Water is good.

Keep a Steady Pace

Treat MURPH like a marathon, not a sprint. The first run can determine your success, too fast and you might not have any gas left for the workout. You wil do yourself a huge favor by breaking early and often thought the push-ups, sit-ups, and squats. On the second run, grab an extra gear, push it hard to the finish.

Have Fun

Have fun with this workout, cheer on your friends, and encourage everyone to keep going. You never know who needs to hear “You can do it!” You just might be the motivation that someone needs to push hard to the finish.