(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 Origin of CrossFit

The Origin of CrossFit

If you’re like me, or you know a CrossFitter, we eat, breath, and sleep CrossFit.  CrossFit had me hooked from my first workout in 2010 at CrossFit St. Paul.  I had heard about CrossFit from my friends and finally had my chance to try it on a snowy February day.  At most CrossFit gyms we joke about drinking the KoolAid and today we are going to talk about what the heck this CrossFit thing is.

In the Beginning

CrossFit started in Santa Cruz, CA in 2000 by Coach Greg Glassman, soon thereafter the affiliate model was born.  In 2005 there were 13 affiliates donning the CrossFit name, and as of 2013 there are over 13,000 affiliates world wide (1). With numbers like that it seems everyone had the same reaction I did when they walked in to their first workout.  CrossFit growth started from CrossFit.com or as it’s more commonly called “main site”.  Everyday a new workout is posted on the website and there is a section for comments for people to record their scores, and that is how a community was born.

What is CrossFit

CrossFit as defined by Glassman is “constantly varied functional movement done at high intensity” (2).  What does this really mean, let’s take a look…

Constantly Varied; you’re not going to get the same workout in the same week, sometimes even the same a month.  There are 10 core movements in CrossFit and dozens of body weight movements that are rotated through to create different workouts.

Functional Movement; the majority of movements you’ll do in CrossFit are movements you should do in your everyday life, like squats, deadlifts and pressing.  The remaining movements support these 10 core movements. This allows you to do things like, play with your kids, go on a long hike, carry in all the groceries at once, and much more.

High Intensity; this one is relative which is the coolest part of CrossFit in my opinion.  It doesn’t matter who is in a class, you can have a grandmother of three, a 21 year old guy and 45 year old desk jockey in the same class.  They will all leave that class feeling the same way, the movements will have been adapted to their level but the intensity would be the same.  Each person giving their best on that given day.

Why Does CrossFit Work

If you ask most people who do CrossFit why it works they’ll tell you it’s the community.  For some it’s having a friend in class to chat with and have fun with during the workout.  For others as Glassman says “it’s agony coupled with laughter” (3), it’s that push of competition combined with hanging out with your friends that keeps people coming back.  The methodology of movement coupled with intensity are what drive body composition and get people feeling better.  Fitness works when people stay consistent.  CrossFit generates that through quality coaching, meeting new people and finding out how strong you really are.

Sources:

  1. The Business of CrossFit: An Update on the New Market Research. www.rallyfit.com. Retrieved 07.29.2018
  2. Understanding CrossFit. CrossFit Level One Handbook. www.crossfit.com/seminar. Retrieved 07.29.2018
  3. Greg Glassman – Defining CrossFit. www.crossfit.com/journal. Retrieved 07.29.2018

 

 

Squats on squats on squats

Squats on squats on squats

The Squat

In the dynamic, multi-joint movements that are practiced in every Flux class there is a foundational movement that must be mastered before any more complex movement should be attempted. These foundational movements build strength, stability, and ensure that our range of motion is safely being utilized. What’s funny peculiar, not funny haha, is that these movements are so foundational that some of the best examples are kids.

No joke. Ask a toddler to pick something up off the floor. They don’t bend forward and strain their lower backs and over-extend their hamstrings like we adults do. They squat. With nigh-perfect form! Their knees are wide, their chests are up, and they go diaper to dirt with their heels down. As adults stuck at desks or in cars for most of our lives, we have lost a lot of the flexibility in our hips and ankles, and strength in our backs to perform a healthy, strong squat. It takes those of us who have forgotten how to move a long time before we get that back.


Squats are used in almost everything. Imagine Bubba Gump and his shrimp; that’s how many movements use a squat. Air squats, front squats, overhead squats, back squats, squat cleans, squat snatches, box jumps, med-ball cleans, wall-balls, thrusters, and so on. And that’s just in the gym! Squats are fundamental in everyday life, the most obvious and basic being using the bathroom.

A strong healthy squat has several key points of performance. Starting from the ground up, the heels must remain on the floor. If a person has tight Achilles’ tendons or stiff hips, knees, or ankles, the squat might not reach depth which means the hips might not descend below the knees. And that’s ok! The more the ankles are working, the more flexibility will be built in the Achilles so that the squat can sit lower.

The knees must follow the path of the toes. The toes are pointed slightly out instead of straight forward. In order to save undue strain on the knees, they must follow the path of the toes. This means the knees are wide at the same time finding an even distribution of weight through the foot. For a depth squat, the hip crease gets below the knee crease. This activates the big muscle groups of the thighs, your quads and adductors, as well as the glutes.

As you work on flexibility in the lower half of the body, you will also be working on strengthening the core and back. The chest is meant to be as upright as possible in the squat. This means bracing the abdominals to support the torso, and in order to balance the body the erectors of the spine are activated. There’s a lot going on, but once the air squat is mastered the body is ready for any variation of the squat.

Squats are great not only for making one’s butt look good, they also build strength, stamina, cardio endurance, flexibility, and a host of other skills that make a person a better athlete. Can’t make it to the gym one day? Crunched for time? Want a leg day but don’t have weights around? Rock out 100 squats. Your heart rate rise, you’ll sweat, and you will certainly feel it in your legs.

#diamondbutts

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…)