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 firstname.lastname@example.org 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.
Whether it is a good nights’ sleep or a nap throughout the day, sleeping improves our mood and refreshes our energy. Getting enough sleep is an important part of a healthy lifestyle and there are a host of benefits to our hearts, minds, weight, and more.
Below are five health benefits of getting adequate sleep and why we should strive to get 7-9 hours of sleep each night.
Sharpens our brain function. During the day we are constantly overstimulated with thoughts and information that we don’t have time to properly store new memories. Sleep lets our brains catch up on that process, so we are better able to receive and retrieve information.
Boosts our mood. Along with not properly storing information during the day, we also do not properly process our emotions. Being overwhelmed and on-the-go during the day doesn’t leave us much room to sit and think about how we are feeling at a given moment. Sleeping gives us the down time to recognize what we are feeling and react appropriately. A good nights’ sleep can help us bounce back from a bad day, improve our outlook on a situation, and leave us better prepared to face the accompanying challenges.
Healthier heart. When we sleep our blood pressure decreases and this gives our hearts and blood vessels time to rest a bit. The longer we are awake the longer our blood pressure is elevated. Chronic high blood pressure can lead to heart disease, including stroke.
Increased athletic performance and weight control. Proper sleep sets us up for physical performance. During the time we are sleeping our muscles have the chance to recover and repair. Sleep also heightens our motivation and gives us the energy to perform better. Sleep deprivation messes with our hunger hormones– leptin and ghrelin– which control our appetite. When these are out of balance we have a harder time saying no to unhealthy foods and when we are tired we have a harder time getting up to exercise. These go hand in hand with weight gain.
Regulates blood sugar. During the deep part of our sleep, our blood glucose level drops. Lack of sleep and not spending enough time in a deep sleep means that we don’t get that drop in blood sugar. This drop in blood sugar is important to reset our hunger hormones and let our bodies fast to clear excess sugars and digest our food from the night before completely. As we all know, consistently elevated blood sugar leads to metabolic diseases, such as Type II Diabetes.
Here are a few tips to help you sleep better at night and ensure you get adequate rest:
Establish a night-time routine. Wash your face and brush your teeth prior to bed. Allow your body and mind to wind down sending signals that it is getting close to bedtime (i.e. read a book, listen to soothing music). Go to bed at a set time each night and stick to it.
Keep electronics out of bed. Easier said than done, but the blue light produced from electronic screens suppresses the body’s natural ability to produce melatonin, an important hormone for sleep.
Set up your sleeping space for optimal rest. Invest in a mattress pad or silk sheets. Turn on a fan or noisemaker to block out any sounds. Make your room as dark as possible. Associate your sleeping space with a sense of tranquility.
Avoid caffeine in the afternoon. The effects of caffeine can take six to eight hours to wear off, so make sure you aren’t drinking caffeinated beverages that amount of time prior to when you go to sleep.
Sleep is so important, so make sure you take the time to make it a priority. Your body will thank you for it!
It’s no secret that Fargo winters are cold and dreary, hell we even had to close for the first time ever due to cold temps last week! But that being said, there are plenty of things that you can do to help get through these long winter months if going out in the cold really isn’t your thing (clearly this is a Coach Shoe blog).
We often talk about supplements as being a “supplement to” and not a “replacement” especially when we talk about protein and some other items from our retail store. If you can get it from food, that is always the preferred approach, but sometimes supplementing what we eat, or what we lack from our environment can be extremely helpful. Two of my favorite supplements are Vitamin D (especially during these cold, dark winter months) and CBD Oil.
Vitamin D – Liquid Sunshine
Vitamin D is a very frequently recommended supplement for folks who live in our part of the world. The long nights and short days, partnered with the cold temps that keep us inside make getting naturally occurring rays of sunshine nearly impossible for most of the year. The main way our bodies get Vitamin D is by exposure to ultraviolet B rays (aka sunlight). You may also get some Vitamin D from foods such as fatty fish (like tuna, mackerel, & salmon) and egg yolks, but still sun exposure is the most natural source. Therefore to get our full requirement supplementation may be necessary. Some symptoms of a Vitamin D deficiency include:
Getting Sick or Infected Often
Fatigue and Tiredness
Bone and Back Pain
Depression. (Seasonal Affective Disorder (SAD))
Impaired Wound Healing
Supplements & Light Therapy Boxes
Now that you know what can happen if you are deficient in vitamin, now you may be wandering how you bridge the gap considering it’s dangerous at these temperatures to expose your skin to the sun, and the list of foods containing Vitamin D is oddly low. There are 2 easy ways to help: Supplements & Light Therapy Lamps.
SFH Fish Oil Supplements we stock at the gym. We have a liquid form available (fast digesting) and a pill for those not into the shot of fish oil! You can also get some Vitamin D drops if Fish Oil isn’t your jam (Ask Coach Anna about those!)
While Light therapy may not necessarily supplement you with Vitamin D (unless you buy a lamp that puts out UV Rays, which can be problematic for other skin damage reasons) it is thought to affect brain chemicals linked to mood and sleep and SAD symptoms. Using a light therapy box may also help with other types of depression, sleep disorders and other conditions. Light Therapy boxes (like my Sunbox Jr.) mimic natural light, and used early in the day in 20-30 minute increments while reading or eating breakfast can help elevate mood significantly, or at least that has been my experience.
CBD Oil is another great supplement year round. There are a TON of different products floating around, many of which are not well managed or controlled which has added to the confusion around what CBD Oil is or isn’t. I’ll discuss CBD Oil using the product we recommend at Icehouse & I use daily: Charlotte’s Web(CW) Isolate. The main reason I use it is to help with my anxiety and sleep, it’s been an absolute game changer to help me sleep. It also reduced inflammation & soreness which is just an added bonus for me!
If you are new to the conversation, you may have the impression CBD oil is Marijuana or “Pot” it is not, it is derived from Hemp. They have a great blog on their website that breaks down the differences between CW, Hemp Seed Oil & Marijuana (which CW CBD Oil IS NOT) if you want to learn even more HERE, but I’ll keep it to the cliff notes for brevity.
Here is where the confusion comes in:Hemp and marijuana are both cannabis and contain phytocannabinoids.
Phyto means “plant.” Humans and all mammals produce what are known as endocannabinoids. Endomeans “within.” These compounds are key players in normal immune and central nervous system function. Hemp’s phytocannabinoids work with our Endocannabinoid System (ECS), a vast receptor system that helps support homeostasis and health.
Some helpful facts to differentiate between CBD & THC:
Marijuana has > 0.3% THC (the only phytocannabinoid that gets you “high”)
**AKA NOT CBD OIL**
Hemp has < 0.3% THC and is NOT psychoactive
**CW Isolate tests to ensure less then 13 parts per million
Marijuana is most often associated with THC and hemp extract (like CW) is often associated with CBD, a health & wellness phytocannabinoid.
Charlotte’s Web proprietary, non-GMO hemp genetics contain a unique combination of phytocannbinoids; it’s more than just CBD. CW also includes naturally occurring terpenes, flavonoids, and other valuable hemp compounds that work synergistically to heighten positive effects, sometimes referred to as the “Entourage Effect,” making it more complete than single-compound CBD alternatives.
Ok that all sounds great but what does that mean?!?
Basically the phytocannabinoids in CBD fill in the gap in our ECS to help our system do it’s job to it’s full potential, without the psychoactive affect, or “high” associated with marijuana/THC. The effects you feel when you take CBD Oil generally aren’t drastic, I’ve heard it described as “rounding out the edges” which I think is a great description of how my anxiety levels are when I take it. As far as inflammation, when injury occurs, stress is high, or when our muscles are sore white blood cells flood the area which causes inflammation. CBD oil basically gives those white blood cells a break to reduce the inflammation. (This of course is a huge over simplification, but it’s the quickest/easiest way to break it down without turning this blog into a book, check out the blog tagged earlier to learn more).
We like CW because it is manufactured in an FDA-certified facility with 3rd party-verified Good Manufacturing Practices to make sure that quality is high and THC levels remain below the 13 parts per million CW Isolate promises.
I could go on for days about CW/CBD Oil, Vitamin D & Light Therapy but hopefully this has given you enough to answer some questions and further encourage your own research! I encourage you to ask questions and start supplementing if the weather has been dragging you down lately! Stay Warm Folks!
Everyone has heard the advice of “Drink eight glasses of water per day” in order to stay healthy and hydrated. We don’t need to go over that again. What we do need to think about is where water goes, how we acquire more, and why it is so important.
People don’t often think about all the ways that the body gets rid of water. There are the obvious modes of sweating, saliva, and our bathroom bodily functions, (to put it delicately), but we never stop to think about evaporation. Evaporation, seriously? And yes. Our skin being the porous layer that it is allows water to evaporate out of the body just to keep the internal systems at a normal temperature and functioning as they are meant to. The act of breathing even uses up the body’s water supply. So between just existing and eliminating wastes, the human bod eliminates A LOT of water each day. The amount of water it goes through is also effected by the climate, temperature, age, and all sorts of environmental factors that the average person, myself included, never thought about. Crazy…
When you feel thirsty after all that breathing, you could go for the obvious choice: a glass of water, which is good! Water is water and nothing will ever substitute a tall, cool drink of that clean crystal-clear. However, food contains a bunch of water, too.
Just as drinking more water instead of other liquids, such as sodas, energy drinks, juices, etc, all of which have a TON of sugar, eating water-laden foods will help the body lose excess fat by taking in more quality calories. Vegetables and fruits hold more water than the comfort foods of baked goods and sugary, creamy deliciousness. Not that these foods don’t have water, but fruits and vegetables have the added benefit of being lower in calories and fats. Water-rich foods also take longer for the body to digest, which makes a person feel fuller longer. In effect, there’s less snacking on the other stuff. Water is sneaky like that. It hides out in the health food and health-s you up, hard.
Eating water-rich foods and drinking more water greatly compliments and enhances an active lifestyle. Water keeps the body sweating, which cools down all the internal systems, from respiratory to digestive to nervous and everything in between, to keep the body functioning the way it should. Dehydration, the act of taking in less water than the body expels, causes muscle fatigue and can do even more damage to the organs since the body will try to over-allocate the finite resource of internal water. Which is why your coaches always tell you to drink water before, during, and after your workout.
Going a little bit deeper into detail, water keeps your kidneys healthy. And a happy kidney is a productive kidney. Kidneys are the waste removal organs of the body. The wastes that humans eliminate from the body are what the kidneys hunt down and kick out. This process removes the toxic matter from our organs, our blood, all of our tissues. Why did our mothers tell us to drink a lot of water when we were sick? Because water cleanses the system. Water cleans ALL. THE. THINGS. And the healthy kidneys, brought to you by water, evicts all that grime from the stuff you need.
Improved brain function, more youthful looking skin, and regular bodily functions are also benefits of drinking enough water. A decent gauge to go by: drink half your weight in ounces. So if you weigh 160 pounds, drink at least 80 ounces of water each day. Extra credit if you drink more.
Listen to your mother! Eat your fruits and vegetables! Drink your water!
In the name of science!
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.
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.
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.
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!!
Although it can feel like we are stuck in a rut sometimes, having a routine (or lack of routine) can have a big impact on our lives. If you know me, you know that I have a set of things that I need to accomplish in a day, otherwise you could call me “Mr. Grouchy Grouch!” Getting enough sleep, eating enough, getting my workouts in, and several other non- gym related tasks are certainly on that list. Having a routine helps me get those things done each day.
Make a plan!
The key to any good lifestyle change is to have a plan. When I say make a plan I don’t mean, “I plan to get my ‘poop in a group.’” That doesn’t help you at all. I really mean make a plan. One with a clearly defined goal, and the steps you will take to get there. It can also be extremely helpful to visualize what your life will look like when you accomplish it. This helps you remember why you set the goal in the first place and will hold you accountable to putting that plan into action. Once you have the plan, all you have to do is put it into action. If you would like to start getting up at a certain time each day you could just set an alarm and hope for the best. In the long run you will be much more successful if you set yourself up to BE SUCCESSFUL. If you want to add to your routine getting up earlier, it really starts with going to bed earlier. Removing barriers to success leads to… You guessed it. Success. Take your plan and go back as far as you need, remove all the barriers, and then you’ll be left with a clear path to success.
Success is a Habit
Once you learn to remove the barriers for success, you become successful all the time. It becomes a habit, and habits become routine. By waking up on time you remove a barrier for the next thing you need to do in your day. This is a domino effect. It keeps going forever. You wake up on time. Then you have breakfast on time. If you have breakfast on time you have plenty of time to get to work. If you get to work on time you get done with work on time. If you finish work on time you get to the gym on time. Most importantly of all if you get to the gym on time you don’t have to play catch-up by warming up with extra burpees. (Burpees are a great full body warm-up by the way!) It is easy to see how this cycle can keep going on and on! This is what the saying “success leads to more success.” Games athletes don’t keep going back to the games because they made it there once, they go year after year because they routinely do the things needed to get them there.
What should be in my routine?
The simple answer is whatever you need to do to be successful. That also includes all the steps to achieving those little successes. All of us need to drink enough water, so it is natural to add that to our list. We make it routine by constantly doing the things that allow us to drink enough water, and then by drinking enough water, I accomplish this task by filling up my water bottle between every class and then drinking it in class. It can really be that simple.
Routine is NOT the enemy!
I’m not saying that you need to regiment your entire life so that you only do the same things in the same order each day. Or that you should eat the same meals each week. All I’m saying is that a little bit of structure can make your day a whole lot easier. People who have consistently good nutrition habits either have the time to cook several healthy meals each day, or they take the time to cook them once or twice a week and then add it into their routine to grab a container before they leave in the morning. Those little steps that are a part of your daily routine can make a huge difference in helping you accomplish any goal, big or small!
If you’re like me, when you hear the word “abracadabra”, you think of magic, and you are absolutely right. Abracadabra is magic, but not rabbits in top hats magic. Loosely translated from an ancient language, abracadabra means “with my words, I create”. It makes sense, right? Magicians create those rabbits out of thin air using words and casting a spell, but guess what else? You create the person you are today as well as the person you will become tomorrow with the words that you use too.
We’ve talked a ton recently about reviewing your 2018 and planning your 2019, but we haven’t talked in depth about what words you’re using to frame those reviews and planning exercises. That’s all about to change…
If you’ve watched any of Coach Sara’s videos about vision casting or read Coach Shoe’s blog about goal setting, you’ve probably heard the terms “affirmative language” or “Procabulary”. What does that exactly mean?
Today I’m going to break down all things “Affirmative Language”. We’ll talk about the intent of using affirmative language, then I’ll introduce 3 main obstacles to affirmative language, called “Conflict Language”, and finally, we talk about why it’s important to develop affirmative language in your everyday life.
What Exactly is Affirmative Language?
Affirmative language, at the heart, is designed to be an accurate way to describe events, actions, perceptions, feelings, emotions, so on and so forth…. Affirmative language takes out the judgement (both internal and external) surrounding an event, action, perception…also. We are talking facts, just the facts.
Affirmative language decisively describes a desired outcome, where the speaker retains full individual power and responsibility for his or her actions, feelings, and emotions.
What Detracts from Affirmative Language? Conflict Language!
Negations – What You Don’t Want
Have you ever tried to coordinate dinner date with friends and heard the following, “I don’t want hamburgers tonight, and I’m not drinking beer either.” How helpful is that when it comes to deciding where you do go for dinner? Negations explain everything about what a person doesn’t want, and describes nothing about what they do want.
Projections “He/She Made Me..,”
Have you ever shared a coffee with a friend and heard something like, “He made me so mad; I just lost it. I took off out of the parking lot and then got a speeding ticket all because my husband forgot that I had a hair appointment scheduled and couldn’t pick up the kids from daycare”. That is an example of a projection. It completely removes all individual power and responsibility for an action, and gives it to an outside actor (person, place or thing).
Soft Talk – The Language of Indecision
Think about a time when you are being pressured into committing to a social event that you have no interest in attending. Does this sound familiar…”Yeah, that’d be great! I think I’m free, but I might have something that my guy/gal has planned for me. I’ve, sort of, thought about attending more events like this, and I kind of think it’s something that I should attend. I’ll get back to you.” Honestly, what are the odds that you’ll be at that event?
Soft talk creates these “outs” for you, it gives you permission to be indecisive. If you’re saying words that you don’t believe in at either a conscious or subconscious level, you’ll pepper in words similar to these when you talk or write:
Like; Kind of like
Someday; One Day
Should; Hope; Try
Why is Using Affirmative Language Important?
The way that you talk to yourself, literally, drives both your present and your future. Of those conflict language examples above, how many of you have said one or all of those sentences, or some semblance of those sentences, to yourself? What about the following sentences?
I don’t want to live like this
I don’t want to come home to a messy house
I don’t want to have to go to the store to buy a bigger sized pair of jeans
That driver had no idea what was going on, so I had to slam on my breaks
That guy at Costco was being so slow, so I couldn’t pick up the tomatoes I wanted
I should go to Icehouse consistently; maybe this week I’ll get my act together
I might give my old high school friends a call this week, we should get together more often than we do
If you change the words you use to frame an event, action, or feeling…it will completely change your perspective…Don’t believe me? How do these sound?
I live a life that I enjoy; I want to be able to leave my work at work and enjoy my family when I am home
I have a clean house, where the sink is clear and the floor is swept
I eat healthy and go to the gym so I can continue to wear the clothes that I have in my closet
I was following too close in traffic, so I slammed on my breaks to avoid a crash
I was feeling rushed and impatient at Costco, so I chose to pass on picking up tomatoes today
I value friendship so I’m sending out a message to get my friends together this week and blocking out a couple different times in my calendar for coffee.
And just like that, you change a few words and are able to see the same situation through a more accurate set of lenses.
How Do I Add This “One More Thing” to My Daily Life?
Look I get it, deciding what you want is difficult; saying what you want, out loud, is more difficult; writing down, on paper, what you want is even more difficult to do; then finding the right words, seriously???
Change that order. Change the words that you say to yourself first. Start there. Once you’re out of conflict language and into affirmative language inside your own head, everything else falls into place.
Don’t believe me? Listen to someone far more experienced in life and compassion…
“Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny” – Mahatma Gandhi
If you’re looking for more information on this, click on the link here and you can listen to the founder of Procabulary, Mark England, talk about, “Process versus Identity” and how changing the words you use to talk to yourself today will actually change your tomorrow.
We are already 1 week into 2019! The new year is usually a time to reflect (which we did last week, feel free to take a peek for some coach’s deep thoughts!) and adjust. That usually means setting some goals.
I am going to go through the first few steps of setting goals, that often surprising get overlooked. The steps for setting and crushing goals is very similar to completing a college paper, or high school paper, or whatever assignment you may have been given in years past. Just bear with me on this.
Step 1: WRITE IT DOWN!
For our example today, how would you start with your assignment? You would outline it! Or at least do a rough draft. Or maybe just sit down, pound some red bull and go wild on the keyboard. In all scenarios you are WRITING IT DOWN! You would never go into your class on the due date and say “well I thought about the paper” and then not hand anything in. Or maybe you would…but you’d get a 0 which no one wants. If you wrote something down, worst case you at least had an outline or a rough draft to prove you at least started said paper.
If you don’t write it down, you can’t get a grade. If you don’t write it down, you can’t create a plan to meet your goal. Period.
Step 2: GET REAL: Is what you wrote for YOU, or because you felt obligated to write it.
Now for the college paper, yes you were probably delegated a topic you may not be crazy about, but is there a way to spin it to use your own lense and perspective to make it more interesting? Maybe, maybe not but it’s worth the thought!
But we aren’t talking about assignments here. The reason we are setting goals should be because we WANT to get better FOR OURSELVES. The goals we set should be ones we set because WE WANT TO, not because our mother in law, or old friend made some comment about our weight, or whatever other personal thing that has nothing to do with them when we went home to visit over the holidays. If your goal is to loose weight because you want to feel better, or fit into a smaller size, or be able to run faster, or keep up with your kids, or whatever YOUR reason then hell yeah that’s a great goal! If you feel great, other then when so and so said something mean or passive aggressive, then skip that one. You won’t be excited about it because you are only doing it out of obligation to fit into someone else’s vision for you. Ain’t nobody got time for that.
Once you have a list of 3-5 goals you actually want to work on you can move on to step 3.
Step 3: MAKE IT SPECIFIC
Goals that are super vague make creating a plan to accomplish said goals really really difficult if not impossible. Here are a few common ones I see:
I want to lose weight – Cool! Do you want to loose body fat or just weight overall? How much? By When?
I want to PR my (Insert lift/workout here): Hell yeah let’s get strong! How much would you like to increase by? When do you want to hit that goal?
I want to work on my mental health! Two thumbs up for selfcare! What does this actually mean for you? Do you want to start therapy? How often? Meditation/Journaling? When can you start, how often will you do those things?
Read more. AWESOME! How many books do you want to read this year?
We basically want these goals to be SMART Goals, which means Specific, Measurable, Achievable, Relevant, & Time Bound. So once you’ve made them specific/measurable like our examples above make sure they are actually relevant to you (which we talked about in step 2) and well as having a deal line/or a timeline so you have an idea of when you’d like to accomplish them by.
This is basically they first draft of your paper that you’ll write based on your Step 1 Outline in the College Paper Scenario.
Step 4: MAKE A PLAN
From here you have a goal that is specific. AKA the final draft of your college paper.
The next step is break it down into smaller steps. Maybe loosing 20 lbs is your goal, let’s say we want to loose 1 lb per week. To start maybe we will do meal prep and cut back on eating out to 1 time per week. Maybe you will hire a nutrition coach to help you with this plan (shameless plug: have we mentioned our coach Anna@crossfiticehouse.com is legit?! Hit her up!)
Want to PR a lift? Maybe you will go to OLY classes 1x/week. Want to PR a workout? You could go from doing 3 workouts a week to 4 for the first month, then maybe up it to 5 the next month. You could stay 5 minutes after class to work on a skill keeping you from getting better at that workout. I commonly prescribe a 5 minute buy our of double unders, handstand holds, pull up progressions and other movements to just chip away at these goals in 5 minute increments.
Maybe to read 1 book per month. First step may be to simply buy book 1. Step 2 schedule yourself 20 mins a day to read said book. Then begin a list of the next 3 books that are on deck and have book 2 on it’s way in time for February.
When you make this plan, schedule the time you plan to work on these things into your calendar during your weekly time blocking, and make those times non negotiable like you would a meeting for work, or happy hour with a friend. (Peep Coach Mo’s Time Blocking Blog for more on that HERE.
Give it a try! What goals did you end up with for 2019?!
I went into 2018 (#yearofthegainz) with some big fitness goals, mainly just getting back into a consistent routine and to spend more time working on my weightlifting, as well as some lofty business goals (hello Flux launch). Some goals were met, many were not.
The Fitness Goals:
I had some lofty numbers I wanted to hit on my snatch & clean&jerk. I spent 4 days a week lifting to support that goal, along with 1-3 Flux or CrossFit workouts. While I feel stronger and more consistent in those lifts, and in my yoga practice as well as more proficient in a lot of movements, the reality is I increased both lifts by just 5 lbs each.
While it isn’t the large improvement I wanted, a TON of technique work has been done, lots of groundwork has been laid to start climbing up the ladder this year. And in the grand scheme of things, 5 lbs at this stage of the game still feels pretty damn good and my lifts are wayyyyyyy more solid.
We can get very caught up in numbers, and I have heard many folks say “I only PR’d by 5, or 10 lbs.” THAT IS HUGE! As we grow as athletes and continually challenge ourselves those jumps will get smaller and more incremental, but that does not take away how special they are. A PR is always something to be proud of! It means you are better then you were yesterday, and that is all we are really trying to do is get a little bit better, every day.
The Other Goals:
2018 was a great year, but it was probably my most challenging yet. There were no big moves, changes, or shakeups. That probably seems like a positive, and it is. But for me, the lack of movement can feel a bit suffocating. I am someone who has moved every 4 years (if not sooner) or has made some big change or done something to distract myself or keep myself busy. 2018 didn’t have any of those things… so it was a lot of learning how to survive in stability.
With no big moves or changes, “to dos” are not as clearly laid out, so as a business owner it became more challenging to create and lead down an undefined path. There were endless possibilities…but holy crap there were endless possibilities! WHERE DO WE EVEN START?! As the gym grew, and our staff grew there was more and more that needed to be done both on & off the floor, but also still the need to create plans to move forward and to take the gym where we wanted to go, but while still trying to maintain the Icehouse feel we all love so much. No one starts a gym to hang out at their computer doing payroll & marketing, so adjusting and adapting to a new role has been a huge challenge…and an ego check. The amount of personal growth that came from that discomfort is invaluable, even if it was (and still really is) a big struggle.
2019 will be a continuance of that journey of trying to add as much value as we possibly can for each and every one of you, while still keeping true to who we are and always trying to get just a little better, every day. Thank you all for allowing us to do what we do, and for growing with us as we too are still figuring it out <3
Wow, 2018 was something else. I don’t know if I have ever had a year with so much personal growth and change. Looking back on who I was at this time last year, I’m not even sure I can recognize that person. 2018 sure brought a lot of changes. I am excited to find out what 2019 has in store for me!
Becoming a Coach
This year I was asked if I would like more responsibly at the gym. Obviously, I said yes. I had been essentially stealing knowledge and experience from the coaches at Icehouse for over a year. I had also coached a few kids’ classes and I thought I was ready to jump in and start coaching “the big kids!” WRONG! I have read a bunch about the scientific principles of strength and conditioning as well as how we train to get desired effects. Turns out there is much more to coaching than a technical understanding of movement and how those movements produce a response.
I can remember the day my mindset shifted from “I know enough.” To “I know NOTHING.” I had just coached my first “regular” CrossFit class, I did a lot of things wrong that day, messed up the clock, forgot to teach a movement, and had the class run over about 10 minutes; all hard lessons that I have learned more than once, and I’m sure I will learn again. Along with what I thought I knew, one other thing changed that day. My perspective on what I was actually doing at the gym. I suddenly had a why. I decided after that class that I want to influence the members at our gym, the same way that the other coaches and all of the members influence me. I truly believe that I learn something from every class I coach and that I use those lessons to be a better coach. Not only do I try to use those lessons professionally, but I also use them personally as well. You can learn a ton about how you interact with others based on how they react to you after you just made them do burpees and thrusters for an hour! Seeing all of you come into the gym and put in the work, regardless of what else is going on in your lives is a powerful inspiration that I use for my own goals.
Speaking of goals, here are a few of mine for 2019!
Learn at least one new skill
Recover with the same effort put into training
Lift some heavy weights (It’s really challenging not to write 39 goals for a barbell, so this one covers them all!)