If there is one simple way to take your training from good to great it would be tracking your workouts.
There seems to be a direct correlation between those who track their workouts and nutrition with those who gain the best results. To break it down further, here are the top three reasons you should be tracking your workouts…
We all need it. That little push or nudge to keep us on track. Your training log is there for you. If you miss a day tracking it’s like missing a day of working out. Use your training log to not only record your weights and scores but also put some notes in there about how the day was. Are you low on sleep? Did you boss make the day not awesome? Did you forget your shorts and had to wear pants (my best day ever)? Make these notes so you can see where your training is on or off track.
A training journal can be a great reminder of how awesome you are and how far you have come. Remember when we left SugarWOD and have now come back? My old results are in there, my deadlift is up almost 40#’s!! That was awesome to see!
Once a week look through your training, are you making the progress you want? If not maybe it’s time to schedule a meeting with your coach so you can make a plan. Your coach can see where things might be off and help you make those corrections.
3. Fist Bumps!
A few weeks ago I was in a 4:30 class with Zac. This kid is half my age (yep that’s scary to say) and an endurance monster. For whatever reason I decided I wasn’t going to let him beat me…oddly enough he knew. Went head to head on a crazy long AMRAP with man makers, sit-ups and a run for him bike for me, it was AWESOME! We tied which was even more fun. After we logged our scores I could go into SugarWOD and give him a virtual high five, just like the one I gave him in class. I noticed the next morning I had lots of encouragement from other peeps too, no better way to start my next training day. Helping lift up your fellow Icehousers is one of the best reasons we’re here right?
Track your scores, give some fist bumps and let yourself see the progress you have made.
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.
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?
Its been a long day and the competition has been fierce. 5 works outs in, they have tested you in every conceivable way. The final work out is announced, its the last and final opportunity to lay it all on the line, give it your all, and walk away feeling proud of the efforts you’ve put forth. Sometimes the body has a different idea.
It was in this final workout that my shoulder decided it would have no more and slipped out and under the ring on that last muscle up. The damage I did while not devastating was done. Thus began my road to recovery, filled with:
4. MOST IMPORTANTLY GROWTH! (both physically and mentally)
When I first approached Coach Jordan regarding my injury I had spent the previous 3 months:
Month #1: pretending that there was nothing wrong and that I could grit my way through the pain.
Month #2: attempting every bit of PT, Chiropractic, Massage, and yoga that I could think of without result.
Month #3: taking More IBUPROFEN then one’s liver is meant to handle, Got a MRI and offered Cortisol Shots on numerous occasions
It was at the discussion of my MRI results that it became clear I had 2 choices. Continue to do the same things expecting different results. Humble myself and ask for help.
I am happy to say I choose the latter. Thank God I did!
Coach Jordan took me through his process of assessment, planning, support, evaluation, and revaluation like a true pro.
If this is sounding like it was so easy to get going with a new plan, dedicate myself to it and truly believe that the results would follow. If you are reading this blog that way, truly I am sorry because it was not that easy, and I am glad it was not.
There were plenty of moments where me and Coach had to sit down and talk about the value of trying things a new way, not allowing my ego and pride take over and dismiss the progress I was making no matter how slow it felt to me. Let me not forget that heated conversation regarding the approach we take towards the goals we want to achieve.
“Change the approach you take to your training, to one of belief in the process, and change the outcome for the positive” Coach Jordan.
Not only did we change the way we approached my training which affected the way I felt about the outcomes for the better. We also put and emphasis on the abilities I still possessed at the highest level. As a Result I saw improvements far beyond making my shoulder better and more stable.
1. increase in core strength
2. my engine saw a dramatic improvement
3. my squat numbers and the health of my knees improved
4. I accepted and acknowledged that my ability to perform in the gym does not define me as a human being!
Its hard to trust someone else with your success, and even more so your health. As people we want to think that we have the answers and that we are in control. But an outside perspective, one that has altruistic intentions and at its core wants to support you and see you be happy, is worth taking a chance on.
I truly regret nothing, not the all out effort I put forth in that competition leading me down this path, not the up hill battle I have spent the last 6 months trudging, and certainly not the idea to ask for help.
Coach Jordan AKA TRAPS AKA BABY TRAPS AKA BABY FACE COACH AKA my colleague, my Friend, and a man I trust and respect fully lead me on the path to sustainable recovery. He did it in ways that challenged me and helped me to grow in ways that I didn’t even know that I needed to.
I truly am grateful for him and for the expertise in movement he brought into my life.
If this blog spoke to you at all and your in pain, it does not have to be that way, ask for help.
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.
It’s no secret that I am a pretty active reader. I’ve been studying professional development and leadership since I was in high school.
There’s something about summer that gets me super excited to reread some of my favorites. I grab a chair outside with some coffee and the pups and somehow find new wisdom in pages that I’ve looked at many times.
I put together a list of the 4 books that I plan on tackling between now and Labor Day. I encourage you to read my summaries and pick one that speaks to you.
The main argument of Tribe is that humans are tribal animals and societies flurish under shared hardship. There’s a lot of psychology that’s described via storytelling and strongly resonated with me. I didn’t realize how far out of alignment I was living until I read this book. I was surrounded by people, had a success in my career, but some big piece (close human connection) was missing. Luckily, I found it and have been pursuing it, through both deep internal work and being more brave outwardly, ever since.
“Human beings need three basic things in order to be content: they need to feel competent at what they do; they need to feel authentic in their lives; and they need to feel connected to others. These values are considered “intrinsic” to human happiness and far outweigh “extrinsic” values such as beauty, money and status.”
This is a textbook allegory, and it’s so well written that I didn’t realize it until I finished reading it the first time. This book is a laundry list of deep universal truths dressed up as a wonderfully detailed story of a shepherd who embarks on his personal destiny. I could constantly reread this book and it would speak to me in different ways every time.
“What you still need to know is this: before a dream is realized, the Soul of the World tests everything that was learned along the way. It does not because it is evil, but so we can, in addition to realizing our dreams, master the lessons we’ve learned as we’ve moved toward that dream. That’s the point at which most people give up. It’s the point at which, as we say in the language of the desert, one ‘dies of thirst just when the palm trees have appeared on the horizon.’”
This book is a collection of essays written by Jordan B. Peterson. He put them together in this book to give a framework of how to balance life’s chaos and order. Jordan has vast and broad knowledge. He weaves all kinds of stories from all kinds of sources into psychology and sociology fundamentals, and is designed to build better humans to build better communities and ultimately a better world. I considered each chapter a separate book and that was a pretty great way to allow me to take my time. There’s a lot of information, and the stories are super compeling. It’s a great read, just be sure to take your time with it.
“Treat yourself like someone you are responsible for helping”
Team of Teams by Chris Fussell, David Silverman, Stanley A. McChrystal, and Tantum Collins
This book speaks to the deep organizational improvement nerd in me. It’s filled with stories from both a military and civilian application of the same tools. I found it at just the right time; I’d just spent time supporting the task force that GEN McChrystal had transformed and seeing how the changes were made was pretty amazing. The lessons in this book are universal in their application, and completely changed my perspective of what is possible.
“Without trust, SEAL teams would just be a collection of fit soldiers.”
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.
Probably the most intimidating thing about a weightlifting meet is not knowing what to expect or how they work. So let’s go behind the curtain and clear all of that up! We will go through the pre-meet details here, and part 2 will cover the day of.
Step 1: Pick a Meet & Register
You will want to find a meet that is at least 6 weeks out so you’ll have plenty of time to prepare & train. I personally prefer to go 12 weeks out so I can complete a full training cycle prior.
In order to register you will need to know a few things.
Determine your weight class
They are in Kilos, so take your weight in pounds & divide it by 2.2 to get your weight in Kilos. I would select the one that you fall into at your mid day weight eating as you usually would. You can cut or mass to hit another weight class but I would not recommend doing that for your first meet. Use the first meet to get a feel for the flow of these events vs worrying about weigh in.
If the competition day rolls around and you gained or lost weight, you can still declare a new weight class. You just need to tell the judge at the weigh in prior to stepping on the scale.
USA Weightlifting Membership Number
You will also need to register as a USAW Member in order to compete, so make sure to do that when you sign up for the meet itself! Here is the link to join: USAW Registration.
Search for a local meet that is at least 6 weeks out and get registered HERE.
Step 2: Train & Prepare!
Pick a Training Program/Cycle: Now that you’ve determined when you will be competing, it is time to get a plan together. There are some great free programs out there, or we can help you put a plan together based on your goals for the meet. (More to come on this option in June!)
Learn the Rules: If you’ve never seen a weightlifting meet before, I would highly recommend reading through the rules so you are prepared. There are a long list of rules, and if you’d like to nerd out you can read them all HERE.
A few basic rules are:
You get 3 attempts at the Snatch, then 3 at the Clean & Jerk.
The order of lifters goes from lowest attempt and builds up from there.You will need to declare your next lift to the scores table so you can be worked into the lifting order.
Once a barbell is loaded weight cannot go down. So you will want to make sure your next attempt is submitted so you don’t miss the weight on the bar you want to attempt. (Have a coach or friend help with this, it makes life much easier).
You have 1 minute from the time the bar is loaded and you are called lift.
If you are following yourself (for example you missed and want to repeat a weight and no other lifters will be attempting that weight), then you get 2 minutes for that lift.
You must catch the barbell with locked out arms for it to count. If you press out it will be a no lift.
Determine your Openers
Your opener should be something you can hit for 2-3 doubles during training. You should be able to hit it 1-2 times in the back (for the snatch, not the clean & jerk) with 100% confidence. Then walk out and crush it for your first attempt.
Second attempt should still be something you’re confident in, and not more than a ~4kg increase from the first on the snatch. For Clean & Jerk not more than ~6kg for the second attempt. The third attempt can be a bit more risky, but something you typically make at least two out of three times in training.
Set Goals: This is your first meet, so set your goals accordingly. My first meet’s goals were
Learn as much about meets as possible
Get a Total (AKA hit at least 1 snatch & 1 Clean & Jerk)
While it is possible to hit a personal best lift at your first meet, I would plan to pick an opener you know you can hit. Be a bit more conservative as nerves are a funny thing during that first lift with all eyes on you.
Find some time to get together during an open gym with friends for a mock meet (we are happy to help). Two weeks before a meet is a great time to try out your openers in this format. Even if it is just lifting with a few friends with the timer running. Ask someone pretending to be the judge that will be in front of the “platform.” Have them simply give you the “down” call, which is what the judge will do at the meet once you have the bar controlled.
Courtney Shoemaker is a Co-Owner of CrossFit Icehouse and Flux, and in charge of the behind the scenes juggling to keep the Icehouse ship sailing smoothly. She is passionate about fitness and identifies as a CrossFitter, Weightlifter, Yogi, Skydiver & overall Shenaniganer.
Icehouse Movement is a program that determines the cause behind painful movement and corrects the problem so that you can move without pain. Think of it this way. There is a road between you and your goal, but it is currently blocked by pain, injury, and imbalances. Icehouse movement finds a way to remove those road blocks so that you have a clear road to chase down those goals!
Icehouse movement is a personal program, meaning that it is specific to you and your needs. However, it requires someone who is consistent and willing to do the work. 15 minutes, 3 days a week, before or after class. Ideal candidates are on the committed to their fitness, if you don’t come to the gym at least three days a week, it’s difficult to do extra work those three days.
How doses it work?
Step 1: Choose a Program
We have two options, a virtual membership ($120/ Month), and an in person membership ($180/ Month). Virtual memberships include, initial movement screen, strength balance test, bi-weekly programming, and unlimited virtual check-ins. In person memberships include, monthly movement screen, quarterly strength balance test, bi-weekly programming, and unlimited virtual as well as in person check-ins.
Step 2: Movement Screen
The movement screen is an evaluation that we use to determine the “low hanging fruit.” This screen allows me to see if there is any obvious issues, such as lack of ankle mobility, making it difficult to squat to depth. In the event that there are no big neon signs saying FIX ME the movement screen will tell me where to look. It takes about 15 minutes, and is a great tool for your own understanding of your body.
Step 4: Strength Balance Test
The strength balance test is similar to the movement screen, but much more in depth. This test assesses the force production between the front and back of your body as well as your left to right strength balance. This test takes around an hour to complete and is extremely valuable to any athlete looking to get the most out of their training.
Step 5: Complete the Programming
You will recieve an email on Sunday evening containing two weeks worth of programming. This program is not a replacement for CrossFit classes. It is designed to compliment the programming here at Icehouse, or at your gym. It will take about 15 minutes three days a week. All you need to do is follow the program and provide feedback! I use that feedback to make sure the programming is on point and get results.
Step 6: Repeat
Every two weeks you will recieve programming to direct you toward your goals. All you need to do is do the work. We have had several clients experience positive results within the first two weeks. Lasting physical change takes time, most clients are pain free within 3 months. This program will give you every opportunity to achieve your goals. Let me remove the road blocks, so that you have a clear path to the finish line.
I’m really excited for this program, and I am already seeing great results from my clients. If you are interested in Icehouse Movement, set up a consultation with me, Coach Traps, at the front desk.
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.