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One Week Left of FNL…What’s Next?

One Week Left of FNL…What’s Next?

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

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

1. Practice These Skills

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

2. Local Competitions

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

3. Dial In Your Nutrition

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

4. Use Your Fitness

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

5. Take a Moment to Celebrate

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

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

 

Make the Most of Your Open

The CrossFit Open is one of the largest fitness competitions, it is also a lot of other things. I would say without a doubt that the most important part of the open has absolutely nothing to do with the leaderboard. Sure, it is really cool to see how you stack up against people in your community, state, country, profession, or any other cool filter you can put on the leaderboard. At the end of the day, does it really matter where your name falls on some fancy spreadsheet?

4 Steps to Guarantee an Awesome Open

  • Participate in weekly challenges
  • Dress Up
  • Don’t worry about the workout
  • CELEBRATE YOUR FITNESS

Participate in the Weekly Challenges

The weekly challenges are not just random tasks for you to complete to earn a point for your team and a star by your name. They are a great way for you to start new healthy habits! Keep drinking enough water, taking your fish oil, and getting enough sleep. Your body will thank you. The plank, squat, and other physical challenges are things that someone does daily to turn a weakness into a strength. Spend your time practicing the things you are less comfortable with. Before you know it you will be comfortable with it! The pay it forward type challenges are great as well. It makes us feel good to help someone out, and it makes us grateful when someone takes time out of their day to help us. You don’t only have to send someone an “atta boy” during that week, do it year round! You never know when someone is having a rough day and you telling them “great job” will give them the motivation to get up tomorrow and do great things. I know it sounds cheesy but it is real! Think about how good you feel doing all of these things. Why wouldn’t you do them all the time?

Dress Up

There is a prize for the coolest costume. It’s almost as big of a deal to win that contest as the “pooping or working out” trophy! Honestly, it is just way more fun to work out as The Rock, or Rocky, or in a sweet tuxedo cutoff than a boring person in a grey shirt and black shorts! You can be black shorts and t-shirt dude or dudette every other day of the week. (Provided you wash them!)

Don’t Stress About the Workout

If you come to Icehouse I can assure you that we prepare you for the open. We don’t know what the workout is, but we do prepare you to handle the work. We won’t trash you on Thursday night. Our programming is designed with the open in mind. You can come every day of the week, and be fine for the workout on Friday. While you are at it come in on Saturday too, the team workouts are designed to help you get moving again.  Be worried about getting your costume ready so you can take down the perennial powerhouses, or how much food you’re going to eat after, NOT the workout. You are fit. You already work out. It’s just another workout… except we all do it together on a Friday night while wearing costumes with beers and food afterward.

The Open is a Celebration

The CrossFit Open is a celebration, a celebration of fitness. Celebrate how far you have come. Celebrate how hard you have worked. Celebrate your dedication. Celebrate the small victories in a workout. Celebrate the extra pull-up. Celebrate sticking to your plan and not coming out of the gate too hot. Celebrate EVERYTHING especially the achievements of others! We all love Icehouse for the community, show everyone how much you care by cheering for them, even if you don’t know them! Tell them that they are AWESOME, and then introduce yourself, they will be happy to know that they have your support and will give you theirs in return. CHEER loud and proud! CELEBRATE like there’s no tomorrow when you see someone do something awesome!

 

 

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 18.5

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 18.5

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 18.5

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