(701) 566-9049 info@crossfiticehouse.com
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!

 

Meal Prep 101

Meal Prep 101

Nutrition is the foundation of performance inside and outside the gym.  It fuels your training and your life. Here at Icehouse we encourage taking the whole foods approach to nutrition that sounds a lot like, “eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar” ~ Greg Glassman, or the abbreviated version, “eat real food, not too much, mostly plants” ~ Ben Bergeron. (more…)

Being the Fit Friend

Being the Fit Friend

It can be really difficult to keep your fitness goals on track when it seems like no one understands the commitment you made to yourself to make a change.  Aside from the people in our community at Icehouse, who are already on their own fitness journey and share your goals, there are family members, friends, and even co-workers, who do not. The people around you generally don’t want to derail your wellness train. Think about how it looks from their perspective. Something as simple as reducing the amount of sugar we consume can look like eliminating a whole list of foods. Making time for the gym could mean no longer watching as much TV with your significant other. These changes can look drastic to others. (more…)

Sugar

Sugar

Sugar is everywhere these days.  It’s not just in your common violators like ice cream or pop.  It’s also in foods labeled as “health foods”, such as protein bars, smoothies, sports drinks, and basically any item labeled as low fat.  So why is this a problem?  Well, if you have been through our 6-Week Challenge you have probably heard why sugar is causing problems, so in case you have forgotten or need a refresher, this is for you. (more…)

Managing Stress

Managing Stress

Stress, it almost feels like a buzz word these days.  It seems like people are always under constant pressure from all around to do more, work me and be more.  Stress can take a real toll on our bodies, both physically and emotionally.  Let’s dive in and talk about different ways we can manage some stress and the effects that can have on our performance.

The Stress Family

The stress family is not one to mess with especially when it comes to performance, we’re talking about anxiety, fear, pressure, nervousness and panic.  There are lots of theories out there on what causes these things to arise at the onset of performance but some common symptoms include, clammy palms, negative thoughts, profuse sweating, nausea, inability to focus, and/or trouble sleeping.  None of these sound like a good time.  Now that we know what it is let’s talk about some ways to manage this stress.

It Starts with Awareness

It is known that some amount of stress can be a really good thing.  Going into a workout or an event can cause a bit of butterflies which then turns on our “fight or flight” response, and this is  a good thing.  It can aid in performance and help us crush that new clean PR.  When this turns bad is when we start to doubt or fill our head with negative self talk.  The first step is to be aware this is happening.  Once you hear that little voice start talking take a second, breath and try to find out where this is coming from.  Is this your body telling you, hey you haven’t slept, you at a cheeseburger at lunch, I’ve had no water and now you want to do this?  Or are you not trusting yourself, filling yourself with and then starting to panic?  If this is the case it’s time to change the story in your head and start crushing some PR’s.

Managing The Story

The first part is making sure you are doing the little things outside of the gym, sleeping, eating clean foods and managing your recovery.  Once that’s taken care of we need to recognize the story in our head and understand that sometimes it really is just that, a story.  If all things outside the gym are on point, then take time to analyze what you are telling yourself.  Yes you can do most workouts, yes some days you just need to move, yes you are a really strong human; it’s about managing the negative thoughts that create too much stress.

Helpful Tips

One of the ways I’ve found to help with this is on my way to the gym.  I like to play upbeat music that helps keep my mood light, some people I know like to rock out on their way, maybe toss in some car singing and steering wheel drum set.  Once you’re at the gym dive straight in before you can have all the thoughts.  If you’re there early find a foam roller or do some mobility work to get the kinks out.  Once in the gym I like to laugh at the barbell like it’s my frenemy.  You know that laugh you give when you’re like “oh you say I can’t, watch me.”  If I follow this little routine, I don’t get super stressed about my fitness and it becomes a very welcome part of my day.  To recap, recognize your stress symptoms, find a routine or mantra that works for you, and keep the workout routine going.