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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

Coach Omaha “Top 4 Mobility”

Coach Omaha “Top 4 Mobility”

These are my top 4 mobility movements to loosen up my hips. I use this series after I workout almost 3 times a week to keep things bendy. (more…)

Pelvic Tilt

Pelvic Tilt

Learn about how to tilt your pelvis and find a neutral position on this Movement Monday. (more…)

Functional Movements

Functional Movements

Every Day Athlete

Building every day athletes.  That is one of our main focuses at CrossFit Icehouse.  Every day that a person walks into CrossFit Icehouse, the goal is to prepare them for life outside the gym when they leave.  One of the ways that is accomplished is using functional movements in our workouts.

Life

Functional movements mimic motor patters that are found in everyday life.  For example, when you back squat, you are building up strength to get up off the toilet when you’re 80; deadlifting is picking something up off the ground; pressing is putting an object up on a top shelf.  These are all things we do regularly inside and outside the gym, you just have to keep your eye open for them.

Safe

Functional movements are safe.  Watching a CrossFit workout and saying it’s dangerous could be like telling someone they shouldn’t pick up the pencil they just dropped because isn’t not worth the risk.  However, someone who bends over to pick up a pencil and has never been taught how to deadlift or squat properly, could throw their back out.  That’s where CrossFit Icehouse comes in.  We want you to move mechanically sound through a full range of motion to stay safe inside and outside the gym.

Powerful

Functional movements are powerful and create a high neuroendocrine response.  You are essentially doing more good for your body when you use functional movements.  Functional movements allow you to move large loads, longer distances, quicker than isolation movements.  They also create a larger physical and mental adaptation in your body.  So, if you want to become healthier, and look and feel better, functional movements are the way to go.

Fun

Functional movements are fun!  They allow you to challenge your full body in different ways and keep you moving.  You are not just moving from machine to machine in a CrossFit workout, you are the machine doing the work.  There is something very special about hearing how someone’s commitment to box step-ups has made going up a flight of stairs easier, or seeing the confidence radiate off of someone’s face when they PR their deadlift.  These are all fun and exciting things that happen with functional movements.

So, next time you are struggling through a workout, or perhaps are fearing coming to the gym that day to complete a bunch of wall-balls, think about how those functional movements are going to make you better at life and help you become a better athlete outside the gym.

Ankle Plantar Flexation

Ankle Plantar Flexation

This video is about Ankle Plantar Flexion, where it shows up and how to improve it.