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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!

 

 

What you Need to Know about FNL!!

What you Need to Know about FNL!!

1.) I’m new to Icehouse and I’ve never heard of Friday Night Lights before, should I participate?

Absolutely!  At Icehouse we host Friday Night Lights (The Open) every year because it is a great way for our community to come together and support each other in the spirit of fitness.  We believe that as an affiliate there is something special about joining over 15,000 gyms worldwide and “competing” in the same workout.  As things go at Icehouse, “competing” is a term that we do not use lightly.  We coach our athletes to find the aspects of each workout that will challenge them, but also promote their long term success in training.  In some cases that might mean scaling back on the weight, and in others that might mean stepping on the gas.

2.) What happens if I can’t make all of the Friday Night Lights events?

Not a big deal.  We will post the upcoming week “need to know” video the Sunday before every week.  Can’t make it Friday, that’s okay, you can still do all of the challenges for the week to earn your team Points.  If you are traveling, and you can find a gym, you can complete the workout there for the points.  Let your team captain know you are doing that and send a picture of your score for credit.

3.) Who programs the workouts?  What if I can’t do some of the movements?

CrossFit HQ programs the workouts.  They are meant to be inclusive and challenging at the same time.  As I am sure you have heard, we reserve the right as your coaches to call any and all audibles that we may deem necessary.  Please know that we will do our best to preserve the integrity and intended stimulus of the workout, however we also want you to be safe and successful – walking out feeling accomplished!

4.) What does the regular class schedule look like during Friday Night Lights?

Friday Night Lights will begin on February 22nd and end on March 15th. During that 5 week period we will not be holding regular CrossFit classes on Friday Nights. FNL will start at 4pm and end whenever the last heat finishes up.  This means that we may run past the 8pm hour or finish up early.  Whatever the case may be, we will not be having the 5:30 and 5:30 classes on Friday evening during the 5 week competition.

5.) How will I know my heat time and when I am supposed to workout?

Heat times will be posted on the white board in the Flux Space. It is up to you to come in on Friday Night and sign up for a heat.  The doors will be open at 3:30, first come first serve for heat times.  Please arrive early as you will be responsible for warming yourself up and being ready to go at your heat time!

6.) Will you be coaching a warm-up before each heat?

We will have a posted warm-up in the Flux room.  We will not be running a formal warm-up before each heat.

7.) Is there open gym on Friday Night Lights?

No.  We will use all the space available for Friday Nights.  Please plan accordingly, we will have normal class times on Saturday and Sunday during FNL.

8.) I don’t plan on actively participating in Friday Night Lights, but is there something else I can do to help the gym?

We rely heavily on our members to help us judge workouts so that each person can have the same awesome experience.  We will also never say no to anyone who can stay late and help us clean up after the competition is completed for the night 🙂  Please email sara@crossfiticehouse.com if you would like to help out on the judging or cleaning front.

9.) Will you be running The Open workout during regular class times before Friday Night Lights?

No.  The only time you can hit the Open workout is during FNL.  You would have the option of doing the workout during an open gym time.  If you want to have a judge you should do FNL or you will have to find your own (not a coach) for open gym.

10.) Why do you guys host Friday Night Lights?

Great question.  We host Friday Night Lights because it’s a great way for our community to showcase their support for one another.  There is something special about a room full of people cheering for you as you chip away at a metcon in an effort to see you succeed.  Over the years we have seen that people have accomplished things they did not know they were capable of.

 

Friday Night Lights!

Friday Night Lights!

We are mixing things up for The CrossFit Open this year starting with the name: Friday Night Lights (FNL).  Below is everything you need to know about this epic event…

Who: Anyone and everyone from CrossFit Icehouse and your peeps to cheer you on

What: Friday Night Lights is what we are calling The CrossFit Open

When: Every Friday Night from Feb 24th – March 24th. Doors Open at 4:30PM, Heat 1 Kicks off at 5PM sharp.

Where: Week 1 will be held at the current Icehouse. Weeks 2-5 we’ll be breaking in the new space.

How Much: Registration is $50 for the five weeks

What’s Included in Registration:

  • All 5 weeks of workouts
  • Sweet personalized t-shirt
  • Certified Judges for each of your workouts
  • Awesome action shots for quality profile pictures
  • Food and beverages EVERY Friday Night
  • Community support and an epic workout environment
  • Entry into the most Epic Icehouse Party to date following week 5’s event

The Plan: We would love for all of you to take advantage of FNL and come showcase all of you hard work. Once you register you will be placed on a team for fun intramural style competition. Each team will have a Spirit Captain to help them through the 5 weeks. We will have an overall gym leader board for the workouts and also and overall team leader board for the most dedicated team.

During FNL you and your team will have a chance to earn points outside of the workouts in our weekly challenges (mobility, nutrition, etc). Each week will also have a theme where you can earn points by showcasing your team spirit (we know ya’ll love a good theme!). So earning the best team award is not all about how you do during the workouts.

FAQs

How do I sign up? Registration is already live on ZenPlanner: REGISTER HERE

What if I have to miss a Friday? You can make it up during Open Gym, however you will be responsible for lining up your own judge. For your scores to count in FNL you will have to make it up by Sunday at 5:30PM. If you are traveling you can submit your score if do the workout at another box.

How do I become a Judge/volunteer? Please reach out to one of the coaches and let them BEFORE you register for FNL. If you want to become a judge we will need you to take the online judges course, we will post the link to the Facebook Group as soon as the updated course is live.

Does the price include CrossFit.com registration? No it does not. If you want to compare you scores throughout the world you will need to register through CrossFit.com.

What if I want to do the Open not FNL? You will have to register and find your own judge for each of the five weeks. You will not be permitted to do the workouts on Friday nights with everyone else as those spots are reserved for those registered for FNL.

We can’t wait for FNL to kick off.  It truly is our favorite time of year.

Cheers
Icehouse Coaches