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The Morning After 18.5

The Morning After 18.5

Welcome back to The Morning After, the official blog post of Friday Night Lights!

Well folks, we made it! We survived Friday Night Lights. To me, it’s always such a mix of emotions. I’m relieved knowing that I have one less commitment each week. I’m happy I will only be tortured by one
coaches’ programming each week. My liver and sleep schedule are grateful that it is over. I’m elated knowing I have formed so many new friendships. I’m gratified in seeing my progress from last year, and
I’m so sad its over!

In the same breath, FNL always makes me feel an immense sense of pride. Everyone pushes themselves seemingly harder than ever before. There are newcomers. And there are the veterans who help our new friends succeed. When all is said and done, everyone comes together for the simplest of things like tearing down and sticks around for crazy conversations (some regarding lakes and things that you
seriously shouldn’t do in them) and blue light dance parties.

It’s all of this that makes Icehouse great. And while it’ll be one more year until Friday Night Lights, I’m looking forward to the norm (if that’s what you can even call it) with all of you until next year!

WEEK 5 MVP

Congratulations to the final MVP for the 2018 Friday Night Lights, Garret Stein! He rocked 18.5 stringing together chest to bar pull-ups like a boss and making 100# thrusters look easy. It has been so fun watching you give it your all throughout Friday Night Lights. Congratulations!

Why are you doing The Open?
I’m doing the open because I wanted to get a feel of what the competition scene is like and it’s a great opportunity to meet new people!

What’s your favorite part of CrossFit Icehouse?
My favorite part about CrossFit Icehouse is all the positive energy everywhere and I look forward to coming every day!

What’s your favorite hobby?
My favorite hobby is watching movies. I watch a lot of movies.

What’s a fun fact about yourself?
A fun fact about me is, I have saved every single movie ticket that I’ve seen in theaters.

SCOREBOARD

FINAL TEAM STANDINGS

  1. Buns and Guns: 800 pts
  2. Swole Patrol: 762 pts
  3. Chalk Dirty to me: 743 pts
  4. Blood, Sweat, and Beer(d)s: 682 pts

Top Individual Standings

Men:

  1. Andrew Thill
  2. Garret
  3. Travis W

Women:

  1. Leslie
  2. Kayla Jo
  3. Hannah

Special Awards
Best Cheerleader: Cass K
Best Spirit: Elli
Best Sound Effects: Garret S
Best Team Name: Blood, Sweat, and Beer(d)s
Best Rookie Performance:
Epic Fail Award: Nathan L
Best Hugger: Patty
Best Dancer: Yours truly, Shots
Underdog Award: Boonie
Best New Mom Performance: Fellows
Hot Mess Award: Warren
Most Improved: Gunter
Power Couple: Shane and Angel
Chalk Addict: Yiny
Spirit of the Open: Heather S

THE PR BOARD

Shout out to some big PRs this weekend!!
Julie: Butterfly Chest to Bar Pull-Ups
Coach Skeds: First time doing Chest to Bar Pull-Ups in a workout
Meredith: Finished her first Open!
Jorts: Most consecutive no reps in a workout.
Kayla Jo: First open Laura didn’t no rep her c2b

WHATS NEXT?

Did you like competing, judging, or even just watching Friday Night Lights? There are lots of
competitions in the area to get involved in. Below are just a few!
Dakota Games Qualifier: April 2-6
Festivus Games at Icehouse: April 21
Dakota Games: June 23 & 24
Granite Games Qualifier: June 13 – July 2
Granite Games: Sept 6-9
Battle of the Boxes: August 11

May your heart be light, and your weights be heavy.

Until next year,
Shots

The Morning After 18.4

The Morning After 18.4

Welcome back to The Morning After, the official blog post of Friday Night Lights!

“When was the last time you did something for the first time?” This simple question has been turned into songs, posters, memes, poems, and probably bumper stickers. Humans have a habit of becoming complacent. They get busy, find a routine, and settle into a normal life. As a result, many adults can’t remember when they tried something new.

When was the last time you did something for the first time? Friday, I dressed up as Luigi for the first time, and the Friday before, Marilyn Monroe. Saturday, I did my first ever Romanian Dead Lifts. Two years ago, during the Open, I did a pull-up for the first time. Something I never thought I would have been able to do ever do.

With CrossFit, at Icehouse, with the friends we’ve made, we get incredible opportunities to try something new every day. To step outside of our comfort zones. To be challenged. There’s something special about that. That’s not the norm. Most adults get these changes. We do. Thank you, Icehouse, for giving me an endless amount of opportunities to do something for the first time!

WEEK 4 MVP

Congratulations to Week 4’s MVP, Betsy! 18.4 was shoulders on shoulders, and Betsy showed it who was boss. She rocked out strict push ups and crushed the workout. It has been so fun watching you grow as an athlete. Congratulations, Betsy! Keep up the hard work. Here are some fun facts about this week’s MVP:

Why are you doing The Open?
I’m doing the open because it scared me. Bad. Like almost hyperventilate bad.

What’s your favorite part of CrossFit Icehouse?
My two favorite parts of Icehouse are the friendships I’ve made and the strength I’ve gained. The support of all the people for each other is amazing. This is how our lives should be. I also love that being yourself is celebrated here. That is the most important.

What’s your favorite hobby?
My favorite hobby… other than CrossFit … is knitting.

What’s a fun fact about yourself?
Fun fact… I am a rule follower.

SCOREBOARD

Team Placings after Week 4

  1. Buns and Guns: 632 pts
  2. Swole Patrol: 592 pts
  3. Chalk Dirty to me: 578 pts
  4. Blood, Sweat, and Beer(d)s: 530 pts

Week 4 Team Spirit Award
Buns and Guns (Aka Luigi’s)

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD

Shout out to some big PRs this weekend!!

Betsy B: 10 hand release strict push-ups in a row
Whitney M: First time doing Sumo DL in workout.
Tianna: First DL over 90#
Anna D: DL PR 133#
Chelsea P: First Open workout finished under time cap
Nathan: DL PR of 135# (Completed 45 of them!)

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHAT’S NEXT?

What do you have to look forward to during Week 5 of The Open?

Schedule Reminder

  • Thursday: No 6:40 class or 7:45 OLY Class. The workout for Week 5 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 5 Sponsor

Week 5 is brought to you by Stenerson Lumber!!

With locations in Moorhead, Detroit Lakes, and Fergus Falls, they are there for all of your fixer upper projects. Because they are even extra awesome, any Icehousers who buy something from Stenerson (they have some many awesome things for home projects) will get an 18% Rebate if they get Becky or Sarah B their receipt. Just in time for spring!

Week 5 Theme

Icehouse Love! Bust out your best Icehouse swag to finish off the last week of FNL.

Week 5 Challenges

Each challenge is worth one point.

  • Lifestyle: 1 act of self care daily. Take a bubble bath, painting your nails, get a message, look at some trees. Treat yo self.
  • Fitness: Complete 100 burpees this week. Because we didn’t get enough during 18.2….
  • Recovery/Mobility: Spend 5 minutes a day foam rolling or using the lacrosse ball.

For more a more detailed breakdown, check out the Coaches’ Week 5 video:

https://www.facebook.com/crossfiticehouse/videos/2061426277480242/

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 5!

Shots

The Morning After 18.3

The Morning After 18.3

Welcome back to The Morning After, the official blog post of Friday Night Lights!

So, we just finished up Week 3 of The Open, and if you are like me you might be experiencing the Week 3 slump. By now you’re probably getting into the swing of things and a little bit of the excitement has worn off. You’re likely sore, and stiff, and tired. Don’t get me wrong, you’re still having fun and crushing the workouts, but you are starting to feel a little drained, right? So, how do you get out of this slump?
First of all, know that its very normal! The Open is designed to test your limits. This is both physically and mentally exhausting, and it certainly isn’t easy being so badass! Listen to your body and make sure you are taking the rest you need.

Secondly, be sure to complete the weekly challenges. Besides of obvious reason of earning points for your teams, the weekly challenges are designed to keep you body healthy from week to week. They help you keep your body moving, fuel your body right, and make you conscious of your recovery time. Do yourself a favor and complete the challenges!

Last but not least, embrace the Icehouse core value, “Go All In.” We are over halfway done, and Friday Night Lights only comes once a year. I challenge you to continue to push yourself! You have two more weeks to showcase what you have worked so hard for. Don’t be afraid to find your dark place and crush the workout. You have two more weeks to dress up silly, make new friends, and cheer your ass off. Go all in!

WEEK 3 MVP

Congratulations to Week 3’s MVP, Shanthi! She crushed last week’s workout and PR’d her single unders. She continues to work her ass off in classes and impress us every day. Thanks for your hard work and
sass!

Why are you doing The Open?
Honestly, I’m still not sure why I signed up for the Open. I was terrified, and it was a moment of an insane moment of bravery… plus Coach Mo said she believed I could do it. And Coach Mo is never wrong.

What’s your favorite part of CrossFit Icehouse?
My favorite part of CrossFit Icehouse is that I have never once dreaded coming in to workout. It’s insanely hard but fun too!

What’s your favorite hobby?
My favorite hobby is painting and working with mixed media art.

What’s a fun fact about yourself?
A fun fact is that I designed a tattoo of a phoenix that 2 other friends wear along with me.

SCOREBOARD

Team Placings after Week 3

  1. Buns and Guns: 491 pts
  2. Swole Patrol: 467 pts
  3. Chalk Dirty to me: 460 pts
  4. Blood, Sweat, and Beer(d)s: 417pts

Week 3 Team Spirit Award:
Buns and Guns (Aka The Marilyn’s)

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest!
Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD

Shout out to some big PRs this weekend!!

Shanthi: 20 SUs in a row
Sarah Borders: 1st pull-up in a workout (did 12)
Valerie: 1st pull-up in a workout (did 15)
Jeremy G: 1st workout with pull-ups
Meredith: Most SUs ever done
Makenzie V: 20+ Unbroken SU
Noel K: 1st kipping pull-ups in a year (did 36 total)
Alex V: 1st kipping pull-ups in a year (did 24 total)

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHAT’S NEXT?

What do you have to look forward to during Week 4 of The Open?

Schedule Reminder

  • Thursday: No 6:40 class or 7:45 OLY Class. The workout for Week 4 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 4 Sponsor

Week 4 is brought to you by DREKKER BREWING COMPANY!
Recently voted Best Brewery at the Fargo Bacon and Beer Festival, Drekker has been slinging delicious beers to us Icehousers for years now. They have been with us since the beginning. Thank you for your
continued support and your delicious beer!
http://drekkerbrewing.com/

Week 4 Theme

St Patrick’s Day! You know the drill: green, shamrocks, beer, ect.

Week 4 Challenges

Each challenge is worth one point.

  • Lifestyle: Eat 5 servings of vegetables every day.
  • Fitness: Accumulate 10 minutes in a plank, or 20 sit ups a day.
  • Recovery/Mobility: Take a recovery shake after each workout. (Take within 30 minutes of working out.)

For more a more detailed breakdown, check out the Coaches’ Week 4 video.

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 3!
Shots

The Morning After 18.2

The Morning After 18.2

Welcome back to The Morning After, the official blog post of Friday Night Lights!

So, I brought my boyfriend to the gym for the first time on Friday. Half of you are thinking, why would you do that?!? The other half are thinking, Shots has a boyfriend?!? Anyways, as I waited for him to get there, I realized just how weird our gym is. We had lemurs warming up their cleans, platters of cookies being passed around, and lots of beer being drank. Nonetheless, when he showed up, I quickly greeted him, started warming up for 18.2, and left him defenseless in The Island of Misfit Toys. It really wasn’t until Saturday that I talked to him about what he thought…

So on Friday he was immediately greeted by a nice man grilling burgers. As I warmed up, he caught the tail end of some “intense” cleans (his word). He saw a dinosaur, Jack Sparrow, and sat on a bench and had an amazing conversation with Jake (which he found out later is why there are lots of nicknames that go around). He heard the entire gym roar encouragement for everyone… which gave him chills. Afterward, he hung out with a few of us and said he felt the community.

What we have is hard to describe to an outsider. But it’s pretty amazing to introduce someone to the madness to help them understand why we love this. The people. The place. The workouts. “Looking from the outside in, you can never understand it. Standing on the inside looking out you can never explain it.”

WEEK 2 MVP

Congratulations to our Week 2 MPV, Alexandra Vruno! Only six weeks post pregnancy, Alex rocked 18.2. She is still on some weight restrictions, so she also demonstrated one of our core values, “Make Smart Choices.”. Way to go, Alex!:

Why are you doing The Open?
My husband and I joined Ice House so we could have an activity we do together. Initially I wasn’t going to do the open because I didn’t want the “extra stress.” I’m glad I changed my mind because it has turned into a great family night for us and I’m having a blast. It’s frustrating to have the post pregnancy weight restrictions but that is giving me an opportunity to put less pressure on myself and have fun!

What’s your favorite part of CrossFit Icehouse?
There is so much I like about Icehouse it’s hard to choose one thing. I appreciate the educated coaches and knowing I can trust the programming. The sense of community is fantastic. The people I have met through the gym have enriched my life. I am very grateful. It allows Andy and I to have shared experiences and something to chat about at the end of the day even if we attend different classes. The baby friendly open gym times have been essential to my post pregnancy mental health!!

What’s your favorite hobby?
Sleeping. Hands down.

What’s a fun fact about yourself?
I played roller derby for seven years. In the past two years I have been developing my aggressive quad skating skills at skate parks. I am frequently the oldest and only female at the park but have met some awesome people who have shown me the ropes of the park!

SCOREBOARD

Team Placings after Week 1:

  1. Swole Patrol 330 points
  2. Chalk Dirty to Me 321 points
  3. Blood, Sweat, and Beer(d)s 315 points
  4. Buns & Guns 314 points

Week 3 Team Spirit Award:
Chalk Dirty to Me
Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD

Shout out to some big PRs this weekend!!

Hannah Y: 163# Clean
Amanda F: 98# Clean
Yiny: 113# Clean
Nick B: 250# Clean
Sarah B: 113# Clean
Anna D: 83# Clean
Sarah S: 153# Clean
Sarah (Boonie): 98# Clean
Ashley C: 113 Clean
Jordan U: 260# Clean
Nick W: 95# Squat Clean
Jeremy: 185# Clean
Heather S: Chemo Burpees
Krissy: First workout in drag

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHAT’S NEXT?

What do you have to look forward to during Week 3 of The Open?

Schedule Reminder

  • Thursday: No 6:40 class or 7:45 OLY Class. The workout for Week 2 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 3 Sponsor

WEEK 3 IS BROUGHT TO YOU BY Beautycounter by Kristi Reich!

Beautycounter has a mission to bring safer beauty into the hands of everyone through educating, advocating, and safer, high-performing beauty products! Thanks for helping us get ready for our HollyWOD theme.

Visit Beautycounter by Kristi Reich on Facebook!

Week 3 Theme

HollyWOD! Dress up as your favorite celebrity, movie character, or TV star to win those Team Spirit points!

Week 3 Challenges

Each challenge is worth one point.

  • Lifestyle: Each day write down three things you are grateful for. Remembering the positive things in your day is good for mental health!
  • Fitness: Accumulate 3000m of cardio throughout the week. This can be running, rowing, biking, or swimming.
  • Recovery/Mobility: Take fish oil or Omega 3 every day. These help fight inflammation which helps relieve muscle and joint soreness.

For more a more detailed breakdown, check out the Coaches’ Week 3 video:

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 3!

Shots

The Morning After 18.1

The Morning After 18.1

Welcome back new friends and old to The Morning After, the official blog post of Friday Night Lights!

Week 1 was the largest Friday Night Lights event in Icehouse history! We have 117 athletes throwing down this year. How crazy is that?!? Know what’s even more crazy? That number is a mere fraction of the number of athletes participating in the 2018 CrossFit Open. Roughly 500,000 athletes from all around the world will be participating in the Open and be just as sore as you the next 4 weeks. Pretty neat, huh?

If you want a more in-depth history of The Open, The CrossFit Games, and CrossFit in general, I recommend reading, Learning to Breathe Fire by J.C. Herz. It’s an easy ready and really dives into why we do what we do at Icehouse. In the meantime, here is the cliff notes on the history of The Open.

The CrossFit Games started in 2007. If you don’t know what The Games are, they are basically the Superbowl of the CrossFit world. There were 70 athletes that gathered in California to do workouts completely drawn at random. Seriously, the workouts were written down on colored balls and drawn out of a hopper! CrossFit continued to grow, and so did the number of athletes interested in participating in The Games. In 2011, Reebok launched the first ever Open competition, the online qualifier for Regionals. Around 26,000 athletes participated, making it the largest sporting event in history.

Personally, The Open is my favorite event all year. Each Friday we throw down at our gym in Fargo, ND, and we do the same workouts as almost 500,000 other people from all around the world. While we see the strength of the CrossFit community each time we come to the gym, I think we sometimes forgotten that we are part of a worldwide community as well. I could go to Brazil, India, Japan, wherever, walk into a CrossFit gym without speaking the language, and could figure out what the workout would be. In a world that is so divided, it’s really comforting being a part of sometime so universal. That might make you think of CrossFit a little differently!    

WEEK 2 MVP

Congratulations to our Week 1 MPV, Heather Schimke, aka Schimtastic, aka Big Al! Heather crushed 18.1! (Despite chowing down on tuna and a protein shake beforehand.) Oh, maybe I should also mention that Heather was diagnosed with Stage 3 Colon Cancer just 72 days before the workout. Help me congratulate Heather on an amazing performance at FNL and wish her luck on her journey to beat cancer! You are an amazing person inside and out. Here are some words of this week’s MVP:

Why are you doing The Open?

I ALMOST didn’t do the open this year because as many know, I was diagnosed with stage 3 colon cancer in December 2017. But once I found out that my 10 lb weight restriction would be lifted by the time the Open started I definitely knew it was a GO!! I start chemotherapy on Thursday March 1st, so I am just hoping I am can continue participating in the Open. BUT THAT IS WHY I participated this past Friday night because I don’t know how many opportunities I will get this year to sweat hard this year at the Open. HOPING FOR THE BEST.

This year the open is simply about showing up and doing what I can. Completely different view of Crossfit and life than previously.  Seize the day.. You don’t know what tomorrow holds.

But, MOSTLY this year, I here for my fantastic village. I want to yell and cheer them on, as they all kick ass in their own way.  

What’s your favorite part of CrossFit Icehouse?

I started at Icehouse in the summer of 2016, and participated in the 2.0 Challenge. Instantly I fell in love because it is NEVER redundant or mundane. I love seeing how I’ve improved over the months, and surprising myself on a semi regular basis. I love ICEHOUSE because of the great group of people I now call friends. They hold me accountable, encourage me, and quite honestly have been integral part of my recent cancer diagnosis.

I am ALL the richer for the people I’ve met at Icehouse. Being part of this community has been a game changer in regards to my recovery. I could write a novel about these folks, but I will leave it with, I LOVE ALL OF YOU.

What’s your favorite hobby?

Drinking sour beer, rescuing middle aged hounds, and coloring in sweary coloring books.

What’s a fun fact about yourself?

My right foot is a WHOLE SIZE bigger than my left foot. It’s hard finding shoes.

SCOREBOARD

Team Placings after Week 1:

1: Swole Patrol 137 points

2: Blood, Sweat, and Beer(d)s 133 points

3: Buns & Guns 128 points

4: Chalk Dirty to Me 126 points

Week 3 Team Spirit Award:

Buns&Guns

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest!  Some challenges will take some time, so do not claim points you did not earn!

THE PR BOARD

  • Shout out to some big PRs this weekend!!
  • Julie: First Rx’d Open workout
  • Sarah S: First Rx’d Open workout
  • Jeremy: First workout with TTB, first Rx’d Open workout
  • Meredith: First Open workout
  • Noel: First comp post pregnancy
  • Alex: First comp post pregnancy
  • Whitney: First Open workout pregnant
  • Carol: First Open workout

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?

What do you have to look forward to during Week 2 of The Open?

Schedule Reminder:

  • Thursday: No 7:45 OLY Class. The workout for Week 2 will be released around 7pm Thursday evening, so swing by and watch the release with us.
  • Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished!

Week 2 Sponsor:

WEEK 2 IS BROUGHT TO YOU BY BAIRD LAW!

Located in Downtown Fargo, Baird Law offers a wide range of legal services in the fields of bankruptcy, tax law, immigration law, international law, and associated business law topics.

https://bairdlawnd.com/

Thank you, Baird Law, for helping us build everyday athletes.

Week 2 Theme:

Personal Mascot! If you had your own personal mascot, what would it be? Cat? Dog? Paris Hilton? Dress up on Friday to win those Team Spirit points!

Week 2 Challenges:

Each challenge is worth one point.

  • Lifestyle: Learn something new about 5 new gym friends. Reach out to an athlete you don’t know and strike up a conversation. FNL is a great way to make new friends!
  • Fitness: Accumulate 15 minutes of pull-up progressions. Examples: strict pull-ups, banded pull-ups, hollow holds, kip swings. Ask the coaches if you have questions.
  • Recovery/Mobility: Accumulate 10 minutes of upper body stretches. Examples: eagle stretch, thread the needle, puppy dog, ect..

For more a more detailed breakdown, check out the Coaches’ Week 2 video:

As always, reach out to your team captains with any questions you have. Here’s to a successful Week 2!

Shots

“Open Mindset”

“Open Mindset”

Friday Night What?

“So, are you signed up for Friday Night Lights?”  Have you been asked that question lately, or maybe heard it?  Maybe you went home to Google it thinking you might be missing a cool comet show next Friday.  Or perhaps you have been a part of the event in the past and have been waiting for it since last year.  Either way, I want to talk to you about what Friday Night Lights is and how you can be a part of it.

CrossFit Open

Friday Night Lights is CrossFit Icehouse’s way of using the CrossFit Open workouts as a fun time to get together and workout.  The Open is 5 workouts released over five weeks, starting February 22 and ending March 26th.  The workouts are announced on a Thursday night, and athletes have until the following Monday night to submit their scores.  There is an Rx’d and scaled division (we will also have an “Icehouse division” for Friday Night Lights).  Once scores are submitted, athletes can see how they stack up against athletes worldwide, athletes in their gym, and more importantly, against themselves.

Friday Night Lights

Yes, the Open is the first stage of who will eventually make it to the CrossFit Games, but it is much more than that.  It is a time to come together as a CrossFit community and have a good time.  To make the Open even more exciting, we have Friday Night Lights at CrossFit Icehouse.  Friday Night Lights is a big event where we all come together and perform our version of the workout that was released the day before.  If you are an Rx athlete, go for it!  If you want to go for the scaled version, you sure can!  Also, if you need additional scaling, there is the Icehouse division, where we treat the Open workout just like any other workout on our whiteboard and scale to your ability.  Not only will we all throw down, but everyone who participates will be put into a team.  Teams will be given tasks throughout the week such as “drink your body weight in ounces of water each day.”  Completing these tasks along with the workouts help you gain points towards prizes.  So, there are more ways to compete than just the workouts.  Also, did I mention there is food and drinks on hand for everyone?

It’s About Family and Fun

Friday Night Lights is about having fun with your friends like we do in regular classes throughout the week.  It is also a time to meet someone from a class that you don’t normally attend.  If you are worried about working out in front of a large group of people, that is a normal feeling.  Just remember, those people are your Icehouse family and are there to cheer you on.  If you are still unsure about signing up, grab one of the coaches or someone who has done it before and talk it out.  Remember, you are more capable than you can imagine, so keep an open mind to trying Friday Night Lights this year.

So, let me ask you, are you signed up for Friday Night Lights?  If not, register here.

Coach Jordan

How to Eat Healthy When Traveling for the Holidays

How to Eat Healthy When Traveling for the Holidays

The holiday season is a great time to catch up with family and friends, reflect on the past year and enjoy some holiday foods. This can also be a stressful time of year for those striving to eat healthy because of all the big holiday meals. Traveling and making good food choices can be exceptionally difficult. I hope to ease some of that stress by giving you some ideas for making healthy decisions on road trips and while traveling on airlines.

Have a Plan
The most important step to eating healthy while traveling is having a plan. If you don’t have a plan, you will easily be persuaded by unhealthy food options. Having a plan ensures that you have a decision made before temptation arises. A good plan starts by knowing how much time you will have to eat at each meal, and bringing snacks to cover unforeseen delays or flat tires.

Airport Travel
When traveling through the airlines, good foods to have on hand are bags of mixed nuts, fruit, veggies, protein powder, RX Bars and potentially some hard-boiled eggs (though your neighbor might not like this idea). If you plan to eat at the airport, the best option is somewhere with a salad. Starbucks is everywhere and offers a good salad option. You can request additional protein and maybe sub the salad dressing for olive oil. If salad is not your thing, Starbucks also has pure protein packed options. Also, remember to drink plenty of water. Your body will thank you.

On the Road
For traveling on the road, a cooler is your best friend. Foods that work well in a cooler are eggs, avocados, deli meats, guacamole, salad greens and dressings like lemon juice, olive or avocado oil and mustard. Non-cooler options are fruits and veggies, nut butter, canned or packaged tuna and mixed nuts.
If you find yourself at a hotel, try to book a room with a mini fridge. Knowing you will have a fridge is a great opportunity to stop at a local grocery store and stock up on the foods listed above. A grocery store is a great substitute for a restaurant. Now days, most grocery stores have a deli where you can get some fresh meats and denser carbs like sweet potatoes or rice. Make a quick stop at the fruit and veggie isles and you have a solid meal! Also, keep your eye out for a salad bar, as these are becoming more popular.

Don’t Stress About It
Finally, don’t make eating healthy a huge stressor during your travels. If fast food is your ONLY option, order a cheeseburger and fries. After that meal, plan out your next meal to set up a healthier option. Remember: have a plan, stick to it, and enjoy the holiday season.

Happy Holidays
Coach Jordan

The Mental Side of Strength

The Mental Side of Strength

Strength and human spirit have been on my mind a great deal this week.  I read an article the other day about Alex Honnold free soloing one of the most challenging climbs in Yosemite Valley, and it made me really think about the mental side of the human spirit.

Here’s a guy just barely in his 30’s who has dedicated his whole life to climbing.  He has practiced this route so much that he has memorized 3,000 vertical feet of movement.  It’s phenomenal to me that he was able to train his body and his mind to conquer a task that appears utterly impossible.  No ropes, no safety net, just climb (you can read about it here).

This same thought of human spirit and mental toughness came to mind the other day mid workout. At Icehouse on Monday we did a CrossFit bench mark workout in honor of those who lost their lives at Pulse Night Club in Orlando last year.  The benchmark is called “Filthy 50” and we have designated it as Orlando 50 after the 49 people who have lost their lives.  10 movements 50 reps work your way through to the end.

It was somewhere in the middle of 50 wall ball shots (throwing a 14 lb ball 9 feet in the air)  that I had the thought, “I wonder if the people in the gym realize how strong they really are.”  10 movements 50 reps each and each time after a short rest, they all go back and pick up their bar, their kettle bell, or their wall ball.  I wonder if they have been able to channel this inner strength, the one that picks up the wall ball and does 50 reps, outside of the gym?

Sometimes life can through some serious challenges our way. Building this amazing mental strength in the gym can really help with these challenges.  Being able to focus and complete the task at hand in the gym when all your mind is telling you to do is drop the wall ball and quit is such an incredible feat.  The mental toughness it takes to walk back to the ball, pick it up, and keep throwing is part of being an Everyday Athlete.

This translates to your everyday tasks, whether it’s at work or or in your personal life.  It helps you take obstacles and approach them like workouts.  Instead of seeing something as overwhelming or impossible, it helps you look at it and break it out in a way that you can tackle it “one rep at a time,” as if it were a workout. At Icehouse we are not only training ourselves to be physically strong but mentally strong as well.

How has the mental strength you’ve built in the gym helped you out there in your everyday life?

Be Awesome
Coach Sara

The Morning After- The Final Recap

The Morning After- The Final Recap

THE MORNING AFTER
Welcome back to The Morning After, the official blog post of Friday Night Lights!

Congratulations on completing Friday Night Lights! It was inspiring to see everyone pushing their limits, setting PRs, cheering on athletes, and fully embracing the CrossFit community. Committing to five Fridays of boarder line torture isn’t easy, but you guys accepted the challenge like champs. To be perfectly honest, while I was very excited for The Open season I wasn’t completely enthusiastic to sacrifice five Fridays in a row. However, I’m not sure what I’m going to do on Friday nights now. Seriously, what do normal people do on Fridays? I’m really sad that FNL is over, but I am beyond thankful for the friendships, memories, and ridiculous faces made at FNL!

Here is the final recap of Friday Night Lights!

Week 5 MVP
Congratulations to our Week 5 MPV, Morgan. She rocked through the thrusters and double-unders like it was her job! Below is a short interview with Week 5’s MVP:

Why are you did you do The Open?
I did the open to challenge myself to see what I am capable of doing! I didn’t think I would enjoy it as much as I did!

What’s your favorite part of CrossFit Icehouse?
Favorite part about Icehouse is seeing people invest in your time and helping you through your weaknesses, but also acknowledging your strength. Jake had been my biggest motivation and if it was not for him being my judge for 17.5 I would’ve given up so easily.

What’s your favorite hobby?
My favorite hobby is photography and lifting weight. Close tie for first.

What’s a fun fact about yourself?
Fun fact about me is that I enlisted in the United States Marine Corps! Which means less than 2 months left at Icehouse

SCOREBOARD
Final Team Placings:

1st:  Flex Appeal (Affiliate Cup Winner)
2nd: Turn Down For WOD
3rd: Sass-Squats
4th: WODding Crashers (D.A.L. Award)

Individual Awards:

He’s OK: Karl
She’s OK: Patty
Best WOD Face: Noel
Best Boob Slam: Carly
Rookie of the Year: Deb
But Did You Die: Travis
Spirit of FNL: Ali S
Spartan Cheer Award: Kayla Jo
Theme Winner/Best Dressed: Julie Z
MVP: Nick
Where’d they come from?!: Mitch

THE PR BOARD
Shout out to some big PRs this weekend!!

Devon: First RX workout. First time doing double unders.
Kayla Jo: Completed first Open doing all Rx workouts.
Nate: Completed first Open and Rx-ed all workouts.
Mitch: Got ass to grass on thrusters
Morgan: Strung together double unders.
Jordan: Most consecutive DU’s, and along with that most failed DU’s without wanting to throwing his jump rope in the garbage.

WHATS NEXT?
Like the competition of Friday Night Lights? Here are some local competitions and qualifiers happening in the future (these are the ones I knew off hand, there are plenty more!) :

Dakota Games Qualifiers: April 5th-19th
Festivus Games, Grand Forks ND: April 22nd
Battle of the Boxes, Fargo ND: August 2017

Have any suggestions for Friday Night Lights next year? We would love to hear your input. If you have a couple of minutes to fill out a short survey, we would greatly appreciate it. The link is below: https://www.surveymonkey.com/r/BH6DMVB

Thank you for putting up with my poor grammar and awkward rambling (seriously, who gave me a blog?). It’s been a pleasure recapping Friday Night Lights for you. Until next year my jacked unicorns!

Shots

The Morning After- Week 4 Recap

The Morning After- Week 4 Recap

Welcome back to The Morning After, the official blog post of Friday Night Lights!

How is there only one week of Friday Night Lights left? These last few weeks have just flown by. I’m personally thinking there will be thrusters and double-unders in Week 5, but we will see. (I mean I did predict Week 4. Just saying) Not only is this the last week of FNL, this week also marks the 2-year anniversary of CrossFit Icehouse. It’s hard to believe that two years ago, CrossFit Icehouse started as a tiny gym in a single stall shop on Oak Street. We are very privileged to have our two fearless leaders, Coach Sara and Coach Courtney, dedicate so much time to our Icehouse community. Let’s throw down on Friday and then celebrate their hard work!

If you are registered for FNL,the party is FREE!  If not, you are absolutely still welcome, but it will be $10.  (Trust me you’ll get much more than $10 of fun out of it 🙂 ) Here is the link to pre pay for your ticket: https://crossfiticehouse.sites.zenplanner.com/event.cfm?eventId=DB52BCF2-1BDA-4701-8729-8EC183ED8052

Enough of the sappy stuff, here is a recap of Week 4 of Friday Night Lights!

Week 2 MVP
Congratulations to our Week 4 MPV, Nick Benjamin! Not only did Nick rock his workout in the scaled division on Friday, he redid 17.4 in the Rx division on Sunday and totally crushed it. Below is a short interview with Week 4’s MVP:

Why are you doing The Open?

I am doing the open because last year was amazing and the coolest experience I have ever had. There was no way I was going to not do it again.

What’s your favorite part of CrossFit Icehouse?
All of it. The people make it a miniature community that is both open to anyone and yet exclusive. The coaches are amazing and the new place is unbelievable.

What’s your favorite hobby?
Reading books, hanging with my dog & anything soccer.

What’s a fun fact about yourself?
I am a nerd in everything Star Wars and Harry Potter.

Congrats again, Nick!

SCOREBOARD
Individual Placings of Week 4:
Women’s Rx      Men’s RX       Women’s Scaled     Men’s Scaled
1. Leslie                   1. Jordan           1. Cierra                        1.Shane
2. Hannah              2. Andrew         2. Laura                        2. Jake F
3. Whitney             3. Karl                3. Carly                         3. Darren

Team Placings after Week 4
1st: Flex Appeal 324
2nd: Turn Down for WOD 293
3rd: The WODding Crashers 266.5
4th: Sass-Squats 264

Week 4 Team Spirit Award:
The WODding Crashers

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

*This week gold stars need to be on the board by 8PM Friday so we can announce the winner during our party!

THE PR BOARD
Shout out to some big PRs this weekend!!

Julie: 93# Deadlift
Josie: 83# Deadlift
Andrew T: Most duck lip selfies ever taken in one evening by a grown man (*validity of this statement has not yet been confirmed)
Morgan: First Rx Open Workout
Lindsay: First Rx Open Workout
Nick B: First Rx Open Workout
Haylee: First Rx Workout
Sara Gunther: First Rx Open Workout
Shots: Improved score from 122 in 2016 to 171 in 2017.
Noel: *Didn’t complain during wall balls! (*validity of this statement has not yet been confirmed)

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

WHATS NEXT?
What do you have to look forward to during Week 5 of The Open?

Schedule Reminder:
• Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 5 will be released around 7pm Thursday evening, so swing by and watch the release with us.
• Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. The Two Year Anniversary Party will start around 8pm.

**This week only, NO CLASSES SATURDAY!  It’s been a long 5 weeks of FNL and moving, take the day as a rest day! Our regular, non FNL schedule will resume on Sunday (yay yoga is back!)**

Week 5 Sponsor:

WEEK 5 IS BROUGHT TO YOU BY ROMO’S!!!
Romo’s Mexican Deli and Catering features flavorful authentic Mexican cuisine classics like burritos, tacos, soups, salads and more!

Week 5 Theme:
Icehouse love! Wear your Icehouse swag, maybe bust out some red and blue attire, or come as a giant snowflake. Don’t forget your FNL t-shirts for a group photo on Friday.

Week 5 Challenges: Each challenge is worth one point. Please have your points marked down on 8pm Friday evening so we can tally them for awards!
• Lifestyle: 3 random acts of kindness
• Fitness: Accumulate 20 minutes in a bottom of a squat.
• Recovery/Mobility: Spend 5 minutes a day on a foam roller or using a lacrosse ball.

For more a more detailed breakdown, check out Coach Mo’s and Coach Shoe’s video on Week 5:

As always, reach out to your team captains with any questions you have. Let’s finish Friday Night Lights strong!

Shots