(701) 566-9049 info@icehousefit.com
The Open is Coming

The Open is Coming

It’s almost October which means the Open is just around the corner!  What is the Open you ask?  Some of you may know it better as Friday Night Lights, which yes we did in February, it’s a Friday full of competition and setting some new goals for the following year.

A little background…

The CrossFit Open use to be the only pathway to the CrossFit Games.  Everyone doing CrossFit, including the big names Fraser and Toomey could only get to the CrossFit Games through the CrossFit Open.  It’s a time where mere mortals like myself and champions of CrossFit had the same weekend to do the same workout.  Pretty rad really!  All of CrossFit could test their times against the big dawgs!  Anyway, I digress, now we have fun things like Sanctionals (yes that’s a real word) where athletes can qualify to go to the games.  If you are familiar with Granite Games it is a Sanctional to the CrossFit Games.

What’s the Point of the Open Now?

The Open is a chance to test your fitness.  If you haven’t done one before this will set the benchmark for next year.  It’s a great place to reflect on your CrossFit journey and see how far you’ve come and how far you want to go.  The cool part is they repeat at least one workout each year so you’ll have a solid baseline.  They repeat several moments like pull-ups, thrusters, wall balls and of course double unders.  Yeah you’ll see all of those in some form in the Open.  Don’t worry, just like at Icehouse, there’s a scale for Everything so no matter your fitness level this will be a great test!

Where did Friday Night Lights Go?

Don’t worry it’s not gone!  As we went all out in February, we are throwing one big party at the end of this Open season and FNL will return in 2020.  This year each workout will be during Friday classes starting October 11thso we encourage you to coordinate with your buddies and crush a Friday Open workout.  We will be having a big party the final Friday, November 8th so mark your calendar.  We can’t wait to have some fun in a few weeks.

The Importance of Proper Digestion for an Athlete

The Importance of Proper Digestion for an Athlete

We aren’t what we eat, rather we are what we absorb.

The digestive system is the foundation for all other processes that take place in the body. What we put into our body is what is mainly responsible for our energy, mood, performance, and overall wellness. In today’s age, there is a huge disconnect between what we put into our body and how that can affect our overall health. Poor nutrition, and even further, poor DIGESTION are major contributors to chronic disease.

I believe that proper digestion is the root to optimal health and here’s why: digestion begins in the brain. The brain signals saliva to be produced when we begin to chew food. Our saliva contains different enzymes that begin the breakdown of food. Chewing your food THOROUGHLY is extremely important for proper digestion. Ideally, we should chew each bite around 20-30 times (the average is 4). Chewed food becomes what is called a bolus that is swallowed and moved through the esophagus and down to the stomach.

WHEN DIGESTION IS OPTIMAL, adequate stomach acid is secreted in addition to pancreatic enzymes that further break down the bolus into a substance called chyme. Chyme is extremely acidic as it moves from the stomach into the small intestine. Once in the small intestine, the acidity of the chyme becomes more neutral thanks to additional enzymes that are secreted, as well as bile from the gallbladder. These are to further breakdown proteins and fats. MOST NUTRIENT ABSORPTION OCCURS IN THE SMALL INTESTINE. What is left from the chyme is passed through the large intestine where any remaining usable nutrients and water are absorbed before being excreted from the body.

This is why a properly functioning digestive system is essential to optimal health and performance. Every single thing we eat goes through this process. We can eat the healthiest diet, but if we are not digesting properly then we are not absorbing all of the nutrients our body needs.

As an athlete, we need a proper balance of protein, fat, and carbohydrates because we expend a lot of excess energy during workouts. In addition, we may also need to consume more calories to adequately replenish our glycogen stores, repair damaged muscles, nourish the body and maintain general health. The digestive tract of an athlete is put under more stress than that an individual who does not regularly train. This is why it is incredibly important that as an athlete, we have a strong digestive system to break down food properly for optimal absorption of its nutrients within the body.

Tips to improve digestion:

  1. Chew food thoroughly. Ideally 20-30 chews per bite.
  2. Eat in a relaxed state. Sit down to eat your meals without any distractions as this will let the body solely focus on the process of digestion.
  3. Drink warm lemon water before meals. This is very soothing to the digestive tract in preparation for eating and the acidity of the lemon may help with stomach acid production.
  4. Try not to consume liquids during meals. Small sips of water are okay, but avoid chugging drinks as this can dilute stomach acid.
  5. Eat a properly prepared, nutrient-dense, whole food diet. In addition to the macro-nutrients, whole foods provide many micro-nutrients such as vitamins and minerals.

 

5 Ways to Optimize Your Fall Schedule

5 Ways to Optimize Your Fall Schedule

I’m not the hero that you deserve, but I am the hero that you need right now. I know that many of you are in the middle of a BIG schedule shift. You or your kids are going back to school, they have activities, and you are unsure how to balance their schedule, your schedule, and your fitness. Often times we see people drop their gym time to make room for the other things. It does not have to be that way! Here are 5 ways to keep your health and wellness on track as well as minimize the stress that comes with a schedule change.

5 Ways to Optimize Your Fall Schedule

1. Pack a Lunch

It’s going to be a long day, and scrambling to get everyone fed and where they need to be can throw your nutrition choices out of whack. Prepare your meals ahead of time, and you will save hours each week on just time to cook. It is a whole lot easier to skip the gas station breakfast sandwich when you have an apple and a yogurt ready to go. I spend around 3-4 hours on a Sunday preparing all of my meals for the week. Compare that to 1 hour a day and you are already saving 3-4 hours. You will also save a ton of money. I keep my grocery bill around $50/ week. I also eat nearly the recommended amount for the average man plus an average woman. It does not have to be pretty. Most days I bring a couple pieces of fruit, a bag of carrots, and a ziplock with sugar snap peas with me to work to snack on through the day. This keeps me full between meals and prevents me from eating junk. Save hours and money by packing a lunch!

2. Block Off Your Day

Every single coach at Icehouse practices time blocking. I’m not saying you have to record every minute of your day. Personally mine is very simple. 8-10am Laundry, Breakfast and Clean-up a little. 10-1, training. 1-8, Coach here at Icehouse. 8-10 Supper, Rom-Wod, and maybe some T.V. time. 10-8. Sleep. Doing this lets me know where I HAVE to be and when I have to be there. Start with the non-negotiabes and go from there.

3. Make Time for YOU Non-Negotiable

Here is a little tough love for you all. If coming to the gym is important to you, which we certianly hope it is, make it a priority. Often times we hear that “I just dont have time.” Well…. I call B.S! There are several people here who make it a prioity to work-out. Maybe you have to come to the 5:30 am class. Maybe you need to go to work early, and leave late so that you can come to the noon class. Maybe you even just come in to open gym for 15 minutes because thats all that you have. Make it happen, and just do it. If you are unable to treat yourself like a priority, then there is no way that you are being your best self for your coworkers, spouse, or kids. Take care of yourself so you can take care of others.

4. Embrace the Chaos

I personally loved when my schedule got hectic. Let me tell you why. When things get crazy, you have to do the thing when you have the time, or else you won’t have time. If you have 15 minutes to work on something, you better do it, or else you wont even get started. The same thing applies to your fitness. When your schedule is crazy, you have one shot to make it to the gym. It takes away your option to skip, or go later. No, you go now, or else you don’t go. Consistency is everyting. Coming 3 days a week, every week no matter what, is always better than coming 5 days this week and one day next week.

5. Start NOW

Don’t wait 3 weeks to see how everything goes with your schedule change before you get it under control. Don’t wait until winter. Get it under control now. I mean right now. You already know when your kids need to be to school, you know when you have to work, you know when you have to pick them up. So write it down, see where you have time, and put time for yourself in there. This simple way of looking at your time can work for making anything fit in your life. I understand things pop up, and you have to adjust. Roll with the punches, and make it work. You have the tools. Use them.

 

 

Rediscovering CrossFit

Rediscovering CrossFit

I’m no different than you.  I become impatient, I allow myself to get distracted, I distract myself, I look for the new shiny thing when the shine has worn off the last new shiny thing…

If you’ve fallen off the CrossFit wagon for whatever reason and think it’s too late…keep reading, get back on the wagon, and ride with me!

I started training at Icehouse because it felt different than any place I’ve ever worked out.

At 37 years old, with just over 1 year of training, going to 4 – 5 CrossFit classes a week…

I got in the absolute best shape of my life

  • “Fran” time was under 4:30
  • 5K Run time was just over 26 mins

I had the best body composition of my life

  • 76 lbs muscle mass,
  • 13.7% body fat

Enter…Distraction…

I should be doing more…I should be doing something different, right?…I’m bored…

  • I stopped going to classes and trained on my own most of the time, no friends
  • My workouts were a job, they were checklists to complete, no fun
  • I ate outside of my normal schedule and my normal diet more way often, no nutrition
  • I didn’t do any functional fitness outside of the gym; no play

Honestly, I took for granted the friends, the fun and the play of training in classes and let my nutrition take a dive.

…And how’d that turn out?

About as well as you’d imagine

My fitness regressed

  • Lost 90 seconds on my mile time
  • All of my gymnastics became more difficult (pull-ups, toes to bar…)
  • I felt sluggish, tired, lackadaisical

My body composition regressed as well

  • Lost over 1 lb of muscle
  • Gained 4% body fat

Now What?

Since July I’ve been training 4-5 days a week, attending 3 minimum of CrossFit classes a week at Icehouse, and getting an additional workout in, outside of normal class time if needed.

I’ve also recently added in stretching for 20 minutes 4 nights a week, playing on a  basketball court for 45 minutes 4 days a week and intentionally meal prepping every week.

…And how has that turned out?

I don’t yet have the body comp or fitness data (that’ll come with the “Fall Back to Basics 28-Day Nutrition Challenge” here at Icehouse in September)

But I’ll tell you what I do know for sure right now

I feel sore! Don’t get me wrong, the first few weeks pretty consistently, and a day or two a week even now, I feel super sore. There’s a difference to it thought, there’s a familiarity. It’s very similar to when I first started training at Icehouse. I feel my body growing stronger in places that had been neglected over the winter. It’s a good thing.

I feel energized throughout the day! I took out dairy and gluten once again. If you haven’t tried eliminating those 2 items from your diet, I encourage you to try, for 3 weeks and see if you feel a difference.

I feel connected! Workouts aren’t a job, they are an hour that I get to spend with people I really, really like, being goofy and getting sweaty all at the same time.

I sleep better, stretching before bedtime is a great way to start slowing down your mind and body before bed.

Most importantly!

I’m a better version of myself! I’m stronger now because I know that I can fall down, pick myself up and get back into habits that support the person that I want to be. It’s never too late!!

For More Info

If you’re interested in our “Fall into Basics 28-Day Nutrition Challenge” check out our Facebook Event and get all the details.

If you’re interested in jumping back into fitness yourself, take some time to schedule a meeting with a coach here at Icehouse and we’ll get you started!

How to Measure Progress

How to Measure Progress

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

Use Sugarwod

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.

 

4 Ways to Keep Summer Simple

4 Ways to Keep Summer Simple

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.

  1. 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.
  2. Eat vegetables first: For every meal, continue to fill up on vegetables first. By doing this, you consume fewer calories in the long run.
  3. 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.
  4. 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?