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Holiday Hoopla is Coming!

Holiday Hoopla is Coming!

Yes I know we haven’t even hit Halloween, but I wanted to take a break from costume planning & trick or treating to remind everyone that Holiday Hoopla is just 6 weeks away!  Hoopla has a bit of a funky format, so here is what you need to know to participate!

What is Hoopla?

Hoopla is a great way to get a taste of how a competition is run for those who like to or are interested in trying one, but with some flexibility for those who may not be quite ready to jump into a full blown comp.

The Format is similar to a regular class, but with a bit of a competition element.  We post the workouts ahead of time, you can choose your route of Fitness/Performance/Sport as you would in class, then perform the workouts!  We do 3 workouts over the cour

se of the event, all usually less then 10 minutes long.  The structure and timing is competition format, the choose your own adventure workouts is class format make this a great way to either just get a great workout, or try something new all for a good cause!

Afterwards we have refreshments, a holiday movie playing, and we wrap the gifts for our family to get into the holiday spirit.

Is there a good cause being supported?

ABSOLUTELY! Holiday Hoopla is an in-house throw down to raise money for the Adopt A Family program through our local YWCA.  We use 100% of the proceeds to buy Christmas presents for 1-2 families in need in the FM Area.  Often times these holiday lists include necessities like clothes, socks, jackets, winter hats, gift cards for basics like groceries & gas etc, but we of course throw in some toys for each kid to make it a special holiday.

Will there be prizes?

YES!  We will have prizes for the top 3 finishers AND prizes for the top 3 costumes!  This is a great way to get in on an awesome prize pack even if you are newer to fitness, just come and CRUSH the holiday costume category!  We have seen some crazy creative costumes, costume changes from event to event, and some awesome group ideas too!  Again all for an awesome cause!

How to I sign up?

You will need to register by Nov 15th in order to get your Hoopla Shirt! Registration is just $50, and again all proceeds will go toward our adopted family!

Here is the link to sign up: REGISTER HERE

Thank you so much for your support for us, and for our community during the Holidays! This is one of our favorite ways to give back, and we are so excited to see all of your awesome Holiday Costumes!

Coach Skeds’ “Fit for Fall” Recap

Coach Skeds’ “Fit for Fall” Recap

#fitforfall has been a common hashtag for most social media posts from the Icehouse coaches these last couple months…but what’s the meaning behind it and what’s the story…?

Coming from North Dakota I’m used to the “standard” cycle of nutrition and fitness…hibernate in the wintertime (read: skip morning workouts) with all the carbs, holiday goodies, and drinks.  Then try to undo 8 months of winter in 3 weeks getting ready for “lake season”…

It never ends well…you’re crabby, you family is walking on eggshells…all for that perfect “beach body” that really only normally lasts until that first picture kicking off lakes season…after that, it’s a deep dive into white claws, mayo based salads and “the perfect summertime desserts”, right?

 

So Fit for Fall…it was a weight loss challenge right?

…Not really…

What?!?

Fit for fall, for me, did catalyze with another InBody scan that I wasn’t super happy with, but I set my mind to changing habits and letting the numbers land where they land.

 

What do you mean…”Not a weight loss challenge…” What’s the point then?

That’s the thing about this Fit for Fall challenge…Coach Anna was determined to educate us and focus on habits and feeling rather than hitting prescribed numbers.  

I set my intentions:

  • Attend at least 2 CrossFit classes per week and all 3 Fall Strength Cycle sessions per week
  • 8 Hours of Sleep
  • Meal prep all breakfasts and lunches

I prepped my notebook and calendar, and even got ahead on my pen and ink nutrition journaling.  I was ready!

 

So…now that I’m in the last week of the Challenge…how did it go?

In retrospect…pretty well.  This was the right challenge for the right time for me…it wasn’t just about getting lean, it wasn’t just about improved physical performance, it wasn’t just about setting recovery habits it was about getting 1% better everyday at the things I was doing everyday…

I’ll give you my “Top 5 Takeaways” from my #fitforfall challenge.  Some of them validated what I was already doing and what I already know work, and some of them were new and provided solid evidence that I could exercise a bit more moderation into my normally rigid routine.  Enjoy!

 

Top 5 Takeaways from #fitforfall Challenge

  • Meal prep breakfast for and lunch for the work week…minimum.
  • Tell the people in your life what your intentions are and allow them to support you.
  • Get to bed on time.
  • Check in with the people in your life during your challenge and let them know what’s working and what you need more support with.
  • Just taking the risk and setting a goal drive personal improvement, pick something and go for it.

 

If you’re interested in our Individualized Nutrition Coaching click here to schedule an intro session that works for your schedule.

Coach Skeds’ Podcast Episode Recommendations

Coach Skeds’ Podcast Episode Recommendations

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!

Here they are, in no particular order.  

Oprah Super Soul Conversations Podcast

Just kidding this is #1

Oprah’s Super Soul Sunday Conversations: Iyanla Vanzant: You Matter – This is in no particular order… but THIS EPISODE IS #1.  Listen to it every morning, and send it to everyone in your life.

Internal Work

Brute Strength: How Overcoming Your Fears will Fine Tune Your Training and Perfect Your Game – In this episode, Mike Cazayoux interivewed Tony Blauer (SPEAR System).  The biggest take-away is the Fear Loop, and how to override your body’s natural “flight, fight, freeze, appease” response.

Working Against Gravity Podcast: Creating a System of Vulnerability in Relationships – In this episode, Adee and Mike Cazayoux talk about tactical steps that people can take make vulnerability more accessible…I’m talking about Adee and Mike actually giving you the sentences to use to start a difficult or uncomfortable conversation with the intent to create a deeper, more meaningful bond.

Active Life RX Podcast: Mark England: Improve Your Language, Improve Your Outcomes – In this episode, Dr. Sean talks with Mark England about how your language influences how you speak to the most important person in your life, you.

Lifestyle

Barbell Shrugged: Position, Movement and Purpose with Carl Paoli – In this episode, the Barbell Shrugged gang sits with Carl Paoli and chat about all things movement.  If you train with us for a specific reason, or just because we’re super fun, Carl’s take on movement is a must listen to.

Bulletproof Radio: Minimalism Living a Richer Life With Less – In this episode, Dave Asprey interviews the Minimalists, they chat about the freedom of living a minimal lifestyle, and it’s definitely something that I aspire to.

“Failure is an Option”

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.  

TED Radio Hour: Failure is an Option – This episode is a collection of a number of TED speakers talking about the power failure.

Feed Me Fuel Me Podcast

Deep Diving 

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 Show; Podcast

Bonus!

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!

 

 

I Gave Up Coffee…Here’s Why

I Gave Up Coffee…Here’s Why

If you have been to one of my classes at some point you know my coffee cup was never very far away.  I’ve read the blogs and listened to the podcasts that say “a coach should never be drinking coffee during class.”  I thought that was cute, coffee is life…well was life.

It Just Happened

I woke up on a Monday, looked at my partner, and said “I’m done with coffee.”  You can imagine the shock, we have a coffee pot, French press and Nespresso in our 5’ x 6’ kitchen.  We have a small space and prioritize coffee.  I would usually have a coffee with a shot of espresso in the morning and then another coffee or latte in the afternoon.  Sunday’s were a day of caffeination, I would drink coffee pretty much all day.  It was magical!

A Little Bit Nerdy

Coffee, at roughly 200mg of caffeine for 10 oz, can keep cortisol levels elevated.  Cortisol is a hormone that helps our body respond to stress. If your cortisol levels stay elevated, meaning you stay stressed, it can have very negative effects on weight training, body composition and recovery.  Long story short high cortisol levels mess with your gainz, no good!

Saying Goodbye

If you’ve been anywhere in the United States you know, it was a Long winter.  I was living on coffee.  We made some changes at work, I have been doing some really deep emotional work and it was cold, like really cold, I was in a full stress spiral.  I went three full months with very little sleep, two colds, two flus and I was a wreck.  It was time to control the things I could and that meant no more added stress, coffee had to go.  I needed to give myself the best chance I could to sleep, to restore, to let my body and spirit breathe.

Life After Coffee

For the most part, my life has been caffeine free.  I will have a matcha or a green tea from time to time and with a drastically reduced caffeine intake I can sleep.  I woke up the second morning and told my partner “if this is what sleep is like, I’ll give up coffee forever.”  I’m still working hard on the other ways to manage stress and do the work I love.  I’m also working with Coach Anna on my nutrition and it’s been a game changer, check her out!!  If you find yourself in a stress spiral, check in with yourself, what are the things you need to do to help yourself out?

A Guide to Your First MURPH

A Guide to Your First MURPH

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.” – crossfit.com‘s MURPH workout description.

Why Memeorial Day MURPH

Memorial Day is a federal holiday that takes place the last Monday in May. It is a day to remember those who died in military service. The crossfit community is one with strong ties to members of our armed forces. We don’t do this hero workout just as any other workout. We do MURPH to pay tribute to those who sacrifice for us. It is no secret that MURPH is difficult, but it is nothing compare to the intensity and dedication that our service members give to each and every one of us. It is a tribute to those who gave it all, so that we may be free.

A Guide to MURPH

Scale Appropriately

If this is your first MURPH opt out of the weight vest, trust me its still a great workout. It is okay to break up the reps as needed. Most of us will do 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It is okay to split the workout in half and do it as a partner workout. There will be several scaling options availible to you. Pick the one that best suits your needs.

Dress for Success

Make sure that you are able to run in your shoes. Wear clothing that is acceptable for the weather, we will be running outside, rain or shine. If your are wearing a weight vest, make sure it fits well.

Protect Your Hands

100 pull-ups is a lot. If you have gymnastics grips wear them. If you dont own grips, and still want some extra protection, pick up a set of “WOD and Done” at the front desk. They are a single use, pre-formed, protective piece of tape that are AWESOME for hand protection. If you have large callouses that are prone to ripping shave them down. Nothing is worse than a ripped hand mid workout. If you take these steps and still rip, come find a coach after and we can share some tips with you to help you heal faster.

Bring a Water Bottle

Stay hydrated. Water is good.

Keep a Steady Pace

Treat MURPH like a marathon, not a sprint. The first run can determine your success, too fast and you might not have any gas left for the workout. You wil do yourself a huge favor by breaking early and often thought the push-ups, sit-ups, and squats. On the second run, grab an extra gear, push it hard to the finish.

Have Fun

Have fun with this workout, cheer on your friends, and encourage everyone to keep going. You never know who needs to hear “You can do it!” You just might be the motivation that someone needs to push hard to the finish.

10 Components of Fitness

10 Components of Fitness

Continuing on with our exploration into the heart of what CrossFit is, today we’ll chat about the concepts that remain in the forefront of developing our athletes, the 10 Components of Fitness.

“Having a balanced ability across the all 10 components of fitness will ensure that you’ll be both athletic and durable.”

What does that really mean to you and me?  You’ll be able to do whatever you want, whenever you want, without specifically training for it and you’ll remain pain-free.

What are the 10 Components of Fitness?

Cardiovascular/Respiratory Endurance The ability of body systems to gather, process, and deliver oxygen.

    • Think cardio, cardio, cardio….We’re talking about getting your blood to deliver oxygen throughout your body more efficiently.

Stamina – The ability of body systems to process, deliver, store, and utilize energy.

    • Similar to endurance, but not the same.  This is having “gas in the tank” rather than being able to breathe and deliver oxygen throughout your body.

Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

    • Straight up ability to pick up heavy weights.

Flexibility – The ability to maximize the range of motion at a given joint.

    • Moving your body the way it was designed to move

Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

    • Emphasizes strength applied in a very short amount of time.

Speed – The ability to minimize the time cycle of a repeated movement.

    • Emphasizes raw turnover, fast as possible running, biking, rowing

Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

    • Moving your body in a specific pattern.  Think of this as learning the pattern of movement to achieve an olympic lift

Agility – The ability to minimize transition time from one movement pattern to another.

    • Kids do this all the time, think of a 3 year-old bouncing around a playroom.

Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

    • This is keeping your center of gravity over whatever base of support you have at any given moment (this is why it’s harder to balance on one foot rather than two)

Accuracy – The ability to control movement in a given direction or at a given intensity

    • This is both knowing what to do and having the coordination to do it.

Holy smokes, that’s a lot…How do I get better at ALL of them?

Great question!  Improvement breaks down to a couple different adaptations.  Once is physiological (your body), the other is neurological (the pathways between your brain and your muscles).  We’ll talk about them in the sections below.

Forged through Training

The components below get better because your body adapts without you having to think about any of it.  By adding this new stress to your body, your body adapts, it’s as easy as that. You’ll often recognize these improvements first as you start training.

  • Cardiovascular/Respiratory Endurance

  • Stamina

  • Strength

  • Flexibility

Forged through Practice

The components below get better because you build the connection between your brain and your muscles.  These improve through thoughtful practice. Think about closing your eyes and standing on one leg. You will get better with practice, but it will take a lot of thought in the early stages.  Building a superhighway between your brain and your muscles takes thoughtful practice, and it is often overlooked. I would contend that these components are the most vital for life outside the gym, and living independently as long as possible.

  • Agility

  • Balance

  • Accuracy

Forged through Both Training and Practice

The components below are improved with a mixture of both training and practice.  We’re taking newly gained strength, stamina, endurance or flexibility and coupling it with newly gained accuracy, balance and agility and display speed and power.  For example, you gain leg strength, balance and coordination, you turn into a faster sprinter.

  • Power

  • Speed

What does that all mean to me?

It means there are multiple ways to reflect improvement and celebrate achievement.  It means our training includes a super heavy back squat and also being able to stand on one foot and bounce a ball against a wall.  It means there are multiple times within every hour you train with us to achieve a win for the day, week, month and year.