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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.

 

Why Water?

Why Water?

Why Water?

Everyone has heard the advice of “Drink eight glasses of water per day” in order to stay healthy and hydrated. We don’t need to go over that again. What we do need to think about is where water goes, how we acquire more, and why it is so important.

People don’t often think about all the ways that the body gets rid of water. There are the obvious modes of sweating, saliva, and our bathroom bodily functions, (to put it delicately), but we never stop to think about evaporation. Evaporation, seriously? And yes. Our skin being the porous layer that it is allows water to evaporate out of the body just to keep the internal systems at a normal temperature and functioning as they are meant to. The act of breathing even uses up the body’s water supply. So between just existing and eliminating wastes, the human bod eliminates A LOT of water each day. The amount of water it goes through is also effected by the climate, temperature, age, and all sorts of environmental factors that the average person, myself included, never thought about. Crazy…

When you feel thirsty after all that breathing, you could go for the obvious choice: a glass of water, which is good! Water is water and nothing will ever substitute a tall, cool drink of that clean crystal-clear. However, food contains a bunch of water, too.

Just as drinking more water instead of other liquids, such as sodas, energy drinks, juices, etc, all of which have a TON of sugar, eating water-laden foods will help the body lose excess fat by taking in more quality calories. Vegetables and fruits hold more water than the comfort foods of baked goods and sugary, creamy deliciousness. Not that these foods don’t have water, but fruits and vegetables have the added benefit of being lower in calories and fats. Water-rich foods also take longer for the body to digest, which makes a person feel fuller longer. In effect, there’s less snacking on the other stuff. Water is sneaky like that. It hides out in the health food and health-s you up, hard.

Eating water-rich foods and drinking more water greatly compliments and enhances an active lifestyle. Water keeps the body sweating, which cools down all the internal systems, from respiratory to digestive to nervous and everything in between, to keep the body functioning the way it should. Dehydration, the act of taking in less water than the body expels, causes muscle fatigue and can do even more damage to the organs since the body will try to over-allocate the finite resource of internal water. Which is why your coaches always tell you to drink water before, during, and after your workout.

Going a little bit deeper into detail, water keeps your kidneys healthy. And a happy kidney is a productive kidney. Kidneys are the waste removal organs of the body. The wastes that humans eliminate from the body are what the kidneys hunt down and kick out. This process removes the toxic matter from our organs, our blood, all of our tissues. Why did our mothers tell us to drink a lot of water when we were sick? Because water cleanses the system. Water cleans ALL. THE. THINGS. And the healthy kidneys, brought to you by water, evicts all that grime from the stuff you need.

Improved brain function, more youthful looking skin, and regular bodily functions are also benefits of drinking enough water. A decent gauge to go by: drink half your weight in ounces. So if you weigh 160 pounds, drink at least 80 ounces of water each day. Extra credit if you drink more.

Listen to your mother! Eat your fruits and vegetables! Drink your water!
In the name of science!

W.H.O.O.P.I.E Goal Setting

W.H.O.O.P.I.E Goal Setting

I was going through my lists of podcast the other day and came across one that really hit home. Ben Bergeron in “Chasing Excellence” was talking about an awesome way to set goals called WHOOPIE.  Since we have been talking a lot about goals this January I thought I would share this one as well.

Wishing and Hoping

The W and the H stand for wishing and hoping.  Science shows that when you wish for things and hope for things your brain gets excited. Sharing your wishes and hopes brings the brain to a whole other level of excited.  So when you hanging out with all your friends next week and you tell them “I’m going to deadlift twice my body weight this year,” you usually leave that party pretty pumped.  The down side, most people stop there, don’t be most people!

**Studies also show that writing down your goal gives you a Much higher chance of crushing that goal, so go ahead write it down, I’ll wait.

Outcome

So now that you’ve got that written down, let’s move on the O.  The first O is Outcome, basically looking at the big picture and what your results or “end goal” will be.  This part is really exciting too.  For example if your end goal is to lose weight it’s fun to think about how awesome you’ll be looking during lake season or how much stronger you’ll be in the gym. A lot of people make it to this step too as it’s still pretty exciting.

Obstacles 

The next O stands for Obstacles.  It’s important to take into account what type of obstacles will get in your way as your on the road to crushing your goals.  I know for me, in the past, setting nutrition goals and a crazy week could derail the whole thing.  I didn’t have a plan for when Sunday meal prep didn’t happen. I would find myself eating out more, grabbing less than optimal food and saying well guess that goals done. However, now with a goal of eating 80-20 I know I can afford a few meals eating out and still make the rest of the week awesome.  I can move Sunday meal prep to Wednesday night and still have make enough healthy food to keep me on track.

Not planning for obstacles is where most people get tripped up and their path to crushing their goals is cut short, it’s gone, done, finished.  Don’t be that person!

Planning & Processing 

The P has duel meaning in Planning and Processing.  Having a plan can make all the difference in the world.  For my nutrition goal it was to meal prep breakfast and lunch on Sunday’s, if that failed use Wednesday nights as a sub.  Setting a plan for your “how to” but also plan for those obstacles. You make it here you’re doing awesome and about to crush your goals.

“I am the type of person that” 

The I is a statement piece in WHOOPIE that stands for “I am the type of person that,” this is a clutch part of the process.

I am the type of person who…
meal preps on Sunday
goes to the gym even at -11
wakes up early to journal and meditate

It can be anything relevant to you goal and becomes part of who you are.  It’s something people expect from you.  When I go home I always plan at least one or two visits to the local CrossFit gym, my family expects it from me, it’s who I am.

Execute

The final letter E stands for Execute.  You have an awesome plan, you have thought through your obstacles and set your intentions it’s time to put your plan into action.  Make it happen!  Reach our Goal!!

Coach Mo’s 2018 in Review

Coach Mo’s 2018 in Review

2018 has been the most rewarding and challenging year to date.  As with the theme since moving to Fargo I have experienced a lot of growth. The first half of the year was surrounded by major life events happening to and for the people around me.  Some of which were amazing accomplishments (so many babies) and some were tragedies that rocked me to my core.

From the Beginning to Summer

Early 2018 was really great, Ashely moved to Fargo and we found our tiny apt on the North side. The amount of support she provides is a major reason I can achieve so many of my goals. There were so many babies born at Icehouse during this time of year, it was fun to watch and coach all the Moms as they crushed workout after workout. FNL is also a favorite time of year for me, ya’ll know how to make this place electric.

There was also a time of reflection as several OG’s of Icehouse moved from the Fargo area, yet it has been really fun to see where their adventures are taking them. Summer also brought a chance to head to the lakes and take some much-needed relaxation time.

Summer to Now

Although summer brought the lakes it also brought some very challenging times for me. There was an honest moment sitting with Ashley reflecting and asking myself “can I do this, do I want to do this anymore?” After a few visits to my therapist, she handed me a book that has forever changed the way I look at myself and the things around me. It has allowed me to change the trajectory of 2019 and really dive into who I am and where I want to go.

It takes a village and I have been amazed by the people around me, they keep me accountable and are not afraid to dive into the weird with me. Coaching is a part of what I love most about life, getting to help people see themselves differently is truly rewarding. I look forward to continuing to make Icehouse the best place to be in Fargo.

Moving into 2019

Each quarter I sit down and write goals for the quarter, so far I’m 1 for 3 on accomplishing them for this final quarter. I don’t always get it right and I have a lot of room to develop into those as 2019 kicks off.  I have hired a coach because coaches need coaches too. Not a workout coach but a life coach and I will continue to make this a trend into 2019.

I’m learning a lot about filling my cup first and also creating the life I want to live. Language is a huge part of this and so is writing things down, I journal now more than ever (this is a practice I started in 6thgrade). I want to continue to be the best coach I can and to elevate everyone that walks into Icehouse, to help them find the best version of themselves. I’m looking forward to 2019 and continuing the dive into the weird, to live fully, and share openly with all around.

Thank you for being a part of my journey

Purpose and Passion

Purpose and Passion

A lot of times going to the gym can seem like a hinderance. Like what does one hour in a day a few days a week sweating like crazy, getting crazy motivated by a coach, and even sometimes pushing my body to a place of discomfort really achieve in the grand scheme of things. After all of that I still can’t do double unders, pull ups seem impossible, and I dont have the washboard abs or waistline that I want even after 6 months of solid work. (more…)