As you may have seen, we recently started shifting the name of our gym from CrossFit Icehouse over to Icehouse Fit.
We love Icehouse! We love the name, it truly feels like us! But as we have grown, we have added so many other programs to our gym such as Nutrition Coaching, Flux (Yoga + HIIT) classes, personal training, and our 6-week Challenge program to name a few.
We feel calling ourselves “CrossFit Icehouse” limits our ability to reach people. The word “CrossFit” holds quite a bit of weight in itself and tends to be intimidating. Have you ever heard, or even yourself said “CrossFit? I can’t do that!” We hear it almost daily! Even I have to admit that I also thought that was the case before I started as well.
Our tagline has always been “Building Everyday Athletes.” Our goal is to empower our clients to be better humans. We do not focus on what most people think of as CrossFit, which is competition (or what you may have seen on ESPN). We focus on the everyday person just trying to get a little healthier, feel a little better, or just keep up with their kids and/or grandkids. Icehouse’s goal is to support each of our athletes to help them feel stronger and achieve things they believe to be impossible at first.
There are so many avenues to take to start feeling better, so we have added options. Not ready to start an exercise program? Great! You can meet with our nutrition coach to get the information and support you need to make healthier choices and work towards your goals in the kitchen. Have previous injuries that you are concerned about flaring up with a new program? We have options catered to you to help you strengthen those areas to be able to start a new program, run that race, or climb that mountain! Do a lot of yoga but want to improve your strength & conditioning? Flux is a perfect fit for you! The point is fitness, health & wellness is NOT one size fits all, and neither are we.
So much more happens at Icehouse than just fitness, and we felt it important to evolve to allow that to happen, as well as open up the door to folks who may have previously been hung up on the “CrossFit” name.
Do you still offer CrossFit?
Yes! CrossFit Icehouse is still alive and well within Icehouse Fit, it is just no longer our lead brand. We even have multiple tiers or levels in every class so we can easily modify based on each person’s experience level to help them get the most out of every class. And WE TAKE CARE OF THAT FOR YOU! You do not need to come in and guess, we have highly experienced coaches whose job is to help make your class the best hour of your day! Because we believe fitness should be fun!
If you’re like me, or you know a CrossFitter, we eat, breath, and sleep CrossFit. CrossFit had me hooked from my first workout in 2010 at CrossFit St. Paul. I had heard about CrossFit from my friends and finally had my chance to try it on a snowy February day. At most CrossFit gyms we joke about drinking the KoolAid and today we are going to talk about what the heck this CrossFit thing is.
In the Beginning
CrossFit started in Santa Cruz, CA in 2000 by Coach Greg Glassman, soon thereafter the affiliate model was born. In 2005 there were 13 affiliates donning the CrossFit name, and as of 2013 there are over 13,000 affiliates world wide (1). With numbers like that it seems everyone had the same reaction I did when they walked in to their first workout. CrossFit growth started from CrossFit.com or as it’s more commonly called “main site”. Everyday a new workout is posted on the website and there is a section for comments for people to record their scores, and that is how a community was born.
What is CrossFit
CrossFit as defined by Glassman is “constantly varied functional movement done at high intensity” (2). What does this really mean, let’s take a look…
Constantly Varied; you’re not going to get the same workout in the same week, sometimes even the same a month. There are 10 core movements in CrossFit and dozens of body weight movements that are rotated through to create different workouts.
Functional Movement; the majority of movements you’ll do in CrossFit are movements you should do in your everyday life, like squats, deadlifts and pressing. The remaining movements support these 10 core movements. This allows you to do things like, play with your kids, go on a long hike, carry in all the groceries at once, and much more.
High Intensity; this one is relative which is the coolest part of CrossFit in my opinion. It doesn’t matter who is in a class, you can have a grandmother of three, a 21 year old guy and 45 year old desk jockey in the same class. They will all leave that class feeling the same way, the movements will have been adapted to their level but the intensity would be the same. Each person giving their best on that given day.
Why Does CrossFit Work
If you ask most people who do CrossFit why it works they’ll tell you it’s the community. For some it’s having a friend in class to chat with and have fun with during the workout. For others as Glassman says “it’s agony coupled with laughter” (3), it’s that push of competition combined with hanging out with your friends that keeps people coming back. The methodology of movement coupled with intensity are what drive body composition and get people feeling better. Fitness works when people stay consistent. CrossFit generates that through quality coaching, meeting new people and finding out how strong you really are.
The Business of CrossFit: An Update on the New Market Research. www.rallyfit.com. Retrieved 07.29.2018
Understanding CrossFit. CrossFit Level One Handbook. www.crossfit.com/seminar. Retrieved 07.29.2018
Sara Mozingo is the Co-Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.
After overwhelming response from my Coach Skeds’ Summer Reads blog. I’ve decided to put together of my Top 10 Podcast Episodes.
What is a podcast exactly? Glad you asked…According to the Internet, a podcast is a digital audio file made available on the Internet for downloading to a computer or mobile device, typically available as a series, new installments of which can be received by subscribers automatically.
It can be a live recording of a broadcast radio show, stage show, panel interview, one on one interview, it can be scripted or unscripted, it can be 5 minutes or 3 and a half hours, covering every topic under the sun. It’s no surprise that my favorites are based around personal development, business and strength and conditioning.
I invite you to click on a link that looks and sounds appealing and give it a go!
Tim Ferriss Show: When to Quit – Quick stories of when to quit versus when to persist. I’ll be honest. This episode is near and dear to my heart because it aired the week I resigned from my full-time position in the ND Army National Guard.
The Bledsoe Show: The Psychology Behind Fear with Guy Ferdman – In this episode, Mike Bledsoe chats with Guy Ferdman about a lot of things…the biggest takeaway for me was the power of the events from a person’s early childhood and how that carries into their adulthood through patterning, and how to work to break that patterning in order to live a life of deep, meaningful connection and unconditional love.
Feed Me Fuel Me: Unlearning Our Parents and Owning What We Actually Believe with Anat Peri – In this episode, the Feed me Fuel me guys interview Anat Peri, she is a Transformational Coach with a ton of work under her belt. She runs a program, Training Camp for the Soul (TCS) that is based on teaching students to unlearn patterns they learned as kids. This is one of 3 interviews with Anat Peri that I listened to before signing up for Training Camp for the Soul (I’m currently in week 4 of 10 and the work is deep, and difficult, but it is helping me to evolve into a more authentic version of myself, there’s no doubt).
Tim Ferriss: Tony Robbins on How to Resolve Internal Conflict – Just like Oprah was #1 this is #1A. If you only pick 2 episodes to listen to, this should be one of them. Tony takes you through a 10 minute guided mediation to get your heart and your brain firing on same frequency through memory and gratitude. It’s super powerful, try it out and ENJOY!
Sarah Skedsvold is a coach at CrossFit Icehouse. She’s committed to turning workouts into play and bolstering CrossFit Icehouse’s charge to “Build Everyday Athletes”. In her spare time she is in a constant search the absolutely perfect personal planner and calendar.
When you first start CrossFit, it is easy to see progress in the gym. Every day you have a new movement, a new chance to set a PR. After a year, or two, or three, it can be much harder to see progress from day to day. Here are a few ways we can measure progress.
How to Measure Progress
For those of us who keep our entire lives on our phones, it only makes sense to keep our workout information there as well. Choose an app, we use Sugarwod, and record everything. The more notes the better, you will thank yourselves for the extra information when you are deciding between going for the same weight you used last time, or if you should jump 5 lbs.
Keep a “Workout Journal”
If you have the handwriting for it a workout journal is a really cool tool to track your progress as well. Pick a nice book, or a legal pad and use a page a day, per workout, or however else you want to organize it. The cool thing about a workout journal is that it is your own. You’ll know exactly where everything is recorded, and it will make sense to you. They also are a neat keepsake when you fill them up.
Go to a Baseline Class
Saturday, 8 am. We recommend you go to this class quarterly. You will get an InBody scan as well as our baseline workout. This will give you objective data. The coach will help you understand your results and how to proceed. Sign up now. Classes are capped at 5, you definatley don’t want to miss this opportunity.
Get an InBody Scan
Schedule an InBody scan with your primary coach, they will help you understand what all the numbers mean. In general, we want to see muscle mass go up, and body fat % go down. Bodyweight doesn’t tell the whole story. Don’t focus too much on that one number because it is often not the best picture of progress.
Progress is NOT Linear
There are so many variables that can make you feel like you are not making progress. Sleep, nutrition, mood, stress, work, kids and even attitude can have a direct effect on your daily workout. What are the odds that on any given day, you are going to come in perfectly prepared for a 1 rep max? If any one of those variables are even slightly off, you may not see all of your hard work in the form of a PR. This is where notes come in handy. So what, you didn’t hit that new weight. Put it in your notes. “Missed, less than 3 hours of sleep” and move on. Progress takes time, and if you don’t measure it in some way. It is easy to say there is none, because you don’t feel it on that day. If you zoom out and look at the big picture you will see that the overall trend is up.
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.
One of the greatest joys that I have experienced as a result of my own fitness journey, and at times obsession, is the influence it has had on my family as a whole.
Reasons families that workout together CRUSH together:
When your family takes part in fitness the understanding of the importance of it in our lives becomes clear to everyone.
Setting a positive example for the people we love the most, is one of the best ways to motivate and encourage them.
Our children are like sponges, they always want to do what mom and dad are doing, especially the little ones.
Nutrition becomes much easier around the house when everyone is on board.
It’s motivating to have your kiddos want to be fit, and think its fun! Because it is fun, even if we forget that sometimes.
In a lot of ways, we have to think about how our own selfishness can actually be a positive thing in the lives of the people that we love. I agree that taking time away from your children to work on your own health feels crappy sometimes. But the amount of quality that you are able to inject into your own life overflows into the lives of those that are closest to you. When that starts to happen people take notice.
All of a sudden your energy levels are higher, and climbing up the slide the wrong direction isn’t as hard to do, even if it is for the hundredth time. Your patience for that teenager who for some reasons finds it to be the end of the world that you would ask that they unload the dishwasher is a little better. The foods you eat and give to your family provide well-rounded nutrients that they need to feel good about themselves and be fit too.
Before you know it you’re a family of active, motivated, happy, and fit people!
The best part is that now those healthy habits have lead to a family that spends more time together. Whether it is at the gym or on the bike trail, your family is fit and the love and pride you have in each other’s accomplishments become a topic of regular conversation at that dinner table.
No one is perfect, and being tired is very much so going to be a thing still. But when you start to prioritize taking care of your self and your family does the same, it’s a good tired. The kind of tired that leads to a good night’s sleep and another day of crushing goals and achieving dreams!
Jake Haile is our resident morning person here at CrossFit Icehouse and we believe him to actually be spring loaded out of bed each morning. When Jake isn’t pursuing his passion of coaching adults of all levels all over Fargo, he spends his time having dance offs with members, playing rec-league basketball and chasing around his 2 beautiful daughters.
The summer can sometimes be a roll of the nutrition dice.
You may have a summer full of travel, outdoor parties, and schedule inconsistencies. These types of summers are memorable but can make it hard to stay on track with nutrition. Or, you may have a summer with a lighter workload, no school commitments, and a lot of extra time to commit to fitness and nutrition.
Regardless of the type of summer you have, there is no reason to stray from your plan for an extended period of time. After all, you do not want to reverse all of the amazing progress you have made so far.
Here are 4 ways to enjoy your summer and events, while still maintaining your progress and building healthy habits.
Continue to track in MyFitnessPal: People who track are more likely to stay on track. Don’t avoid entering meals if you “went over.” That’s okay! Have your treat and move on, but be aware of where you are.
Eat vegetables first: For every meal, continue to fill up on vegetables first. By doing this, you consume fewer calories in the long run.
Plan ahead for travel meals: If you are traveling, think about meals ahead of time. Pack non-perishable snacks such as RX Bars, turkey jerky, and whey protein. Make sure you always have a quick snack for when you are hungry.
Monitor your alcohol intake: Keep an eye on the amount of sugar in your drinks. Avoid sugary, premixed drinks and stick to clear liquors or wine. This will help cut your sugar and calorie intake.
If your summer means a shift in your routine, use it to your advantage. How can you use this opportunity to build good habits?