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Welcome back to The Morning After, the official blog post of Friday Night Lights!

We are over half way through Friday Night Lights. Personally, I am a more tired and sore than normal (which says a lot because I’m usually sleep deprived and perpetually achy). This is quite common around this time in The CrossFit Open. We are pushing our bodies harder than normal, trying new movements, and doing extremely difficult workouts. The Team Challenges we have been posting aren’t random. They are designed to help you recover from the added intensity of Friday Night Lights. Make an effort to continue to complete the weekly challenges, and continue to do the challenges that have already passed. Your body will thank you immensely!

Here is a recap of Week 3 of Friday Night Lights!

Week 3 MVP
Congratulations to our Week 3 MPV, Mitchell Skajewski! Mitch is fairly new to IceHouse, and he continues to get better every time he walks into the gym. Friday night was no different. Mitch hit some huge PRs and brought the entire gym to their feet during 17.3. Below is a short interview with Week 3’s MVP:

Why are you doing The Open?
I am doing the open not only to improve and stretch the physical, but the mental ability as well. To prove to myself that I can do more than I think I can, and let my mind get out of the way to let me reach my full potential. I can carry everything I learn at Crossfit, and the open, and apply it to my everyday life. I LOVE THIS!

What’s your favorite part of CrossFit Icehouse?
My favorite part of Crossfit Icehouse is, by far, the family! I couldn’t/and wouldn’t have been selected for this honor had all of you not been there for me. Just when I felt I was done everyone started counting and I knew I couldn’t let you down. It’s like that every single day at Icehouse!

What’s your favorite hobby?
My favorite hobby has got to be music. Listening to it, performing it, writing it, critiquing it, feeling it.

What’s a fun fact about yourself?
A fun fact about myself . . . let’s see . . . I used to be an actor. I got offered a lead role, a supporting lead role, and two ensemble roles in New York at the Courtland Rep theatre. I didn’t realize it was a job offer at the time. I thought it was a call back audition, but I didn’t have the money to make it back there so I never responded. Later found the letter, read it, then realized. I still wouldn’t change anything about my life though. I love where I am, the people in my life, and who I am becoming!

Individual Placings of Week 3:
Women’s Rx         Women’s Scaled           Men’s Rx               Men’s Scaled
1. Leslie                   1. Hannah                     1. Andrew              1. Nick
2. Whitney              2. Sydney                     2. Nate                  2. Mitch
3. Kayla Jo               3. Lindsay                   3. Jordan                  3. Shane

Team Placings after Week 3
1st: Flex Appeal 247.5
2nd: Turn Down for WOD 233
3rd: Sass Squats 202.5
4th: WODding Crashers 190

Week 3 Team Spirit Award:
Flex Appeal

Don’t forget to give yourself a gold star on your team scoreboards for challenge points. Be honest! Some challenges will take some time, so do not claim points you did not earn!

Shout out to some big PRs this weekend!!

Nick B: 135# Squat Snatch
Erica E: 83# Power Clean
Whitney: First 3 Squat Snatches at 93#
Hannah: 103# Squat Snatch
Noel: 93# squat cleans x 6 reps
Mitchell: 115# Squat Snatch

Let me know your PRs by shooting me a Facebook message or emailing me at nancy@crossfiticehouse.com by 9pm Sunday evening.

What do you have to look forward to during Week 4 of The Open?
Schedule Reminder:
• Thursday: No 6:30 class or 7:30 Yoga. There will be Open Gym at 6:30pm. The workout for Week 4 will be released around 7pm Thursday evening, so swing by and watch the release with us.
• Friday: No evening classes. Warm ups start at 4:30 and the first heat starts at 5:00pm. We will party until the last heat is finished! Friday’s Schedule May Change Depending on timing of the Move to 2.0. More to come.

Week 4 Sponsor:

Drekker Brewing company is a maker of delicious beers located in downtown Fargo. Drekker also hosts Viking Yoga each month.

Week 4 Theme:
St Patrick’s Day. Bust out your best green gear for 17.4

Week 4 Challenges: Each challenge is worth one point.
Lifestyle: 1 minute of coach stretching for every hour that you sit during the day.
Fitness: Accumulate 100 hollow rocks.
Recovery/Mobility: Mindfulness. Spend 10 minutes each day: reflecting on the day, meditating, sending more attaboys, or just taking some quiet time for yourself.

For more a more detailed breakdown, check out Coach Mo’s and Coach (Castro) Shoe’s video on Week 4:

Be on the lookout for a mid-week update on the location and the logistics of Week 4 FNL. Fingers crossed that we will be in IceHouse 2.0. As always, reach out to your team captains with any questions you have. Here’s to a successful Week 4!