We hear a lot about what it takes to be an athlete, but what about a solid, should we say ultimate, human. Today we dive into the movement basics that you need to be on the road to becoming the ultimate human. We define ultimate human as someone who can live well into their 90’s. If you haven’t read the first article in the series “Do These 7 Things First” check it out and come back to this one.
Crawl, Stand, Walk, then Run
As any toddler will tell you, you have to crawl before you can stand, stand before you can walk, and walk before you can run. That’s true for being an ultimate human as well. The first step is being able to crawl. If there were a fire in your home, could you crawl under the smoke to get out. Second on the list is can you stand, and not just to flex in the mirror? Can you stand on one foot for :30 seconds? Go ahead, give it a try, I’ll wait. If that was easy, close your eyes. Same rules apply to touching the floor, can you do it? Can you do it standing on one leg? You pick things up all day long it’s an important skill to have.
Squat and Stand Up
To keep yourself from assisted living you need to be able to squat, at minimum to 90 degrees. Don’t think it’s that important, can you get to the toilet, yeah it’s that important. Lose the ability to perform a basic squat and you’re going to need someone to help you with daily living. Along those same lines, can you get up off the floor? What if you fall, can you get yourself back up? If you’re reading this and think this is WAY too basic, can you get off the floor with no hands? These are important skills that involve balance, flexibility and coordination.
Lift Your Arms and Step All The Way Up
The last two on the list of basic human abilities are to lift your arms, fully above your head, without pain and be able to step on a 20” box. The majority of kitchens are designed with upper cabinets or shelves, if you can’t lift your arms up, getting that jar from the middle shelf is going to become really challenging. The more pain you’re in the less likely you are to do that motion and the less flexible you become over time. The 20” box step is the average height of 2 stair steps. If you can do 2 you can do one, this insures you’re not having to hit up your realtor and only look at ranch style homes. It also makes navigating the world much easier.
To recap the basics, Stand, Crawl, Walk, Squat, Touch the Floor, Get Up Off the Floor, Reach Up Overhead and Step to a 20” Box. If any of these things cause you pain, that’s where your journey starts. Fixing the issue so you can do these things and many more pain free. This will set you up with a great foundation.
Sara Mozingo is the Owner, head coach, and programing wizard at CrossFit Icehouse. When she’s not developing rep schemes and diving into the nerdery she enjoys hanging out in nature hiking trails or climbing rocks with her side-kick Mr. Mosely.
Chances are, if you are reading this, you have some sort of health/fitness goal that you want to persue. You may not know where to begin. There are all sorts of people and programs who want to offer you advice, sell you a product, and it can definatley be confusing. It might even leave you feeling like you are so far behind, that you need to completely overhaul your life to make progress. I am here today to tell you, just start walking. This blog is going to give you the basics. Plain and simple. I believe that you need to do these 7 things, before you worry about some new diet, muscle-up program, or fancy stretching routine. If you would rather watch a video than read, you’re in luck! Coach Mo and I sat down to discuss where to start.
If you sleep less than 7 hours a day. Your time would be better spent by sleeping, than almost any other task. Yeah, I said that. Sleep is the most powerful recovery tool that you have. Sleeping less than 7 hours for several days literally decreases brain function. Not to mention your hormones getting out of whack. It is pretty well accepted that you NEED 7-9 hours of sleep. Some athletes need more. But we all need at least 7 hours of quality sleep.
60% of you is water. You need to drink water. Coffee does not count as water. Juice does not count as water. Soda does not count as water. Only water counts as water. Your bodyweight in pounds divided by two equals the ammount of water in ounces you should drink in a day. You will be amazed how much your body will respond to enough water. Get a reuseable bottle. Fill it up. Drink your water.
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” That is not always easy, but it is pretty simple. Don’t eat processed garbage. Once your nutrion falls into this category, more than 80% of the time for atleast 6 months. Then we can talk about your macro breakdown, or some diet you want to try, or how to optimize performance.
Go to the gym 4-5x a week. For extreme beginners, 3 might be better.. While you are there, “Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.”
5) More Exercise
Many of you go to the gym so that you have the ability to do things outside of the gym. What use is all that fitness if you never use it? Play with your kids/grandkids. Go for a walk, hike, jog, run, bike, canoe, kayak and anything else you desire. “Regularly learn and play new sports.” Don’t turn down opportunities to play a friendly basketball, baseball, softball, or kickball game. It might be a ton of fun.
A growth mindest is an absolute necessity. You have to belive that you are capable of acheving your goals. If you dont have a required skill, you will learn it. If you have a setback, you will over come it. Hard work, and belief is how you get what you want. A great mindest is not something you are born with, you learn it. It can be shaped, and molded. Reading books, and seeking out people who work hard and achieve their goals will transfer to you. If you are afraid of your goals, that means they might be big enough. “If it is humanly possible, then it IS possible. Know that YOU can do it. So do it.”
7) Build Healthy Relationships
Having a group of people around you, who have your best interest at heart can change everything. It’s not enough to just be on a good team, you also must be a good teammate. We will be diving into building healthy relationships. This can be complex. The first step is to treat others how you would like to be treated. Bet your Mom told you that a time or two!
Get to Work
If you think of your fitness as a journey to the north pole. You first need to know what direction is north. This blog gives is your compass. If you find yourself missing any of these 7 steps. You know that you have lost your bearings. You can always fall back to these basics to get yourself back on track. You can dig deeper, learn more about each, and tweak it to fit you best. At least now you know what direction is North, with regards to your health and fitness. So start walking.
If you are in need of a travel guide, partner, or someone to read the map for you on your fitness journey. Contact us via email at firstname.lastname@example.org, Facebook Icehouse Fit, or Instagram @icehousefit
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.
2019 went FAST! There were a ton of things that happened in 2019. So I’ll narrow it down to my top 5, and end with what I’m currently looking forward to in 2020!
5) College Graduation!
What can I say? I’m done with school, for now. That does not mean that I’m done learning. The completion of a degree really just means that I know how to learn. Or I can cram well enough to pass tests. I’ll let you decide!
4) Full Time At Icehouse!
I’m gonna be honest. Working at Icehouse is a sweet gig. I get to work for some pretty good boss ladies. I’m surrounded by coworkers who really are a team. I’m encouraged to learn more about the things that I find interesting. I’m forced to grow, in so many ways. You guys, the members are all here to get better for yourselves. You all have different goals, and journeys, and that makes me need to learn new things! It’s great because you don’t give me a choice! It might be learning about one of your intrests so that I can have meaningful conversation, or even learning a new way to rehab a muscle group to get you out of pain. Heck, even scrubbing the floor, I get time to listen to podcasts and learn from those. The more I type. I can’t belive that I get to do this! You’re telling me, I get to work with people, help them hit new PR’s, or accomplish goals, and feel the same way as hitting a PR or goal makes me feel? Every day? For money too? Nobody tell Mo & Shoe… I’d do it for free!
3) Starting Icehouse Movement
Everyone is different. Your structure, injuries, strengths, weaknesses all contribute to how you move. I like to solve puzzles. I also like exercise. From this program, I get to figure out the puzzle of why you are in pain, or can’t move the way you would like. Then we fix it. We do corrective exercises, that make you work directly on whatever is the issue. 3x a week, 15-20 minutes. You do the work, you get the results. If we can’t fix it, I’ll help you find someone who can. So if you are in pain, or not moving the way that you would like. Reach out. I’d love to help!
I like exercise, it makes me happy. I got to do a whole lot of it this last year! It’s basically all I talk about, think about, or even do. Heck, I even got to get on a plane, and go to a whole new city just to exercise, even though it was only 6 lifts. Exercise and fitness will always be important to me. I have seen too much first hand to change my mind on the importance of consistent exercise. I’m so thankful for the opportunty to do all the things that fitness allows and makes easier.
1) I pretty much just did what I wanted…
I can’t really look back and think of a year where I did more of what made me happy. I’m pretty simple, I like to eat good food, I like to put things above my head, I like to be outdoors, I like my job, and I like to spend quality time with those I care about. I did an awful lot of that in 2019! For that I am super thankful.
For 2020 I’d like to find myself doing even more things that make me happy, growing, learning, putting heavier things above my head, and more quality adventures with great people!
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.
At the very end of 2018, I was forced to make a career change and fast. I was pretty unhappy with my current situation and knew that I was being unauthentic and just not myself in that role. Coach Shoe and I, as many know, completed our yoga teacher training together in 2016 and had kept in touch throughout the years. We met for lunch one day and everything fell into place. I was mid way through my nutrition training and Icehouse was looking for a new coach. We got to work SUPER fast so I could come on board and start a nutrition program at the gym.
Kicking off the new year I was pulled in different directions.
I was working jobs both at Icehouse and at Family Wellness. It was like night and day, the differences between the two gyms. Icehouse felt like hanging out with friends and was truly the only place I wanted to be dedicating my time to. Enter lots of grinding and hard work to make that happen. Halfway through the year I completed my nutrition training in Tampa, FL and was brought on full time by Coaches Shoe and Mo.
Personally and financially, 2019 brought a lot of growth, too.
I really dug my heels in budget-wise because I wanted to create a side nutrition business, Body in Balance Nutritional Therapy. We also bought a house, so homeowner life throws it’s curve balls (hello basement flooding in the spring). I’m still not where I need to be, but 2020 is going to be a big year in all aspects. Looking back at 2019 is pretty cool. While there was a lot of anxiety, stress, and diving into my own health journey, now that the year is wrapping up I can see the change and knowledge that accompanied all of that.
I feel like I am ready to go into 2020 with clear goals.
And I have a fresh desire to make them happen. Things I want to accomplish in 2020:
Acclimate to life in Alabama.
Continue to provide content and grow the nutrition program at Icehouse.
Start a blog on my website: www.bodyinbalance.live
Stick to my personal budget and save $10K (lofty!)
Do some pretty serious personal development.
For me I don’t find a fresh start at the beginning of each year. Therefore, I take a new year as an opportunity to reset, regroup, and reevaluate where I want the upcoming year to take me. 2019 was a year of change and figuring out my path. 2020 is going to be the year to build on that.
Coach Omaha & Coach Shoe are basically opposites when it comes to their preference on training schedules, and their feelings on mornings in general. So the challenge was thrown out for Coach Omaha to attend the lates class of the day, and Coach Shoe to try a morning class. (Like a real one at 5:30AM, not 10AM which is what she usually considers a morning class). Here is what they have to say about switching it up.
Morning Class for the Non Morning Person
If it were up to me, I would never have to speak before 10AM. Or lift before 10AM. Or really do much of anything, but those 2 things are for some reason the toughest right out of bed for me. For those reasons the only time I am at the gym before 8 on any given day is to coach classes, and even that takes A LOT of coffee to wake myself enough to do well. Flux or yoga classes are a little more my speed in the morning, mostly because you hang out on your mat and the talking is minimal (which is good for my still asleep brain). For these reasons in almost 5 years of owning Icehouse, I have never participated in a morning class. Here are my thoughts on the morning class.
1. The hardest part is getting enough sleep, and getting to the gym on time.
I usually am at the gym pretty late, and work a bit even after classes wrap up so winding down and getting good sleep was the toughest part of this whole exercise. I told a few people that I was coming into class, and that was probably the only reason I actually listened to my alarm clock when it went off. Having that extra accountability helped. And Omaha had already hit up his evening class and told me ALL ABOUT IT, so I had to hold up my end of the deal.
2. Warming up takes longer
Working out later in the day I get warmed up way quicker, likely because I’ve been up and moving for at least part of the day already. It was a similar feeling to when I had a desk job and came to workout right after sitting all day, so that is a relative feeling but one that I definitely noticed as my legs never really were fully onboard with the workout until we were in it. (My legs are also not morning people).
3. The Morning Crew is Pretty F’in Rad
Community is what makes CrossFit so great, and I love me a fun crew to do a tough workout with. Our morning crew is next level, especially at such a ridiculous hour. My ongoing theory is that Coach Omaha is spring loaded out of bed each morning, which I think is even more true after experiencing him first thing. But our 5:30AM crew is the epitome of what CrossFit is to me. There are people of all different ages, jobs, experience levels and everyone is crazy supportive of one another (albeit super sassy as well). They all show up consistently, and do the hard work together, while throwing jokes out, picking each other up and making the new folks feel like they’ve been there all along. I even got 3 rounds of applause for coming (mostly because no one actually believed I would ?).
The Verdict on Mornings: ?
While they will likely not be a regular occurrence with my current schedule of working so late, I will absolutely be back to more of them! Thanks for the awesome way to start my day!
Coach Omaha Tries Out Night Life
For the past 3 years I have spent the majority of my time at Icehouse between the hours of 5 and 10 a.m. This past week however I ventured outside of my comfort zone and into the mysterious world of fitnessing in the evening.
There is something to be said for getting up early, hitting that workout hard and moving on with your day knowing you have already won the best part of it. As many of my morning classes have heard me say, “Way to crush the morning now go own the day!” But perhaps fitness in the evening could be like a fine dessert, the perfect finish to a great meal.
Things that are different in the evening class that I noticed:
1. Interaction between athletes
My norm when taking part in class is to be vocal, talk when I have questions, talk when I am uncomfortable, pretty much just talk my way through class. The morning crew is filled with people similar to me in nature, love listening to ourselves, our opinions, and our motivation of one and other.
The evening class allows for a more mellow experience where nobody is really waiting to talk!!!!!! I almost couldn’t handle it, and I apologize to the 6:40 class that I visited, I promise I did my best to try and not monopolize that entire hour with my continuous conversation.
2. Size of class
As of late the morning classes have been really packing them in! With that however, makes for a battle space at times, barbells flying everywhere, legs swinging from the rig making the metcon become part obstacle course part work out.
The evening class on the other hand offers beautiful spacious floor space that allows for CrossFitters of any kind or ability to move without restriction from movement to movement. Making the ability to strategize for a metcon with ease.
I feel like we all know what the early morning classes have in store atmosphere wise. We are there to get things done! Group of alphas ready to kick off the day by slugging our way through an early morning attack. Taking that feeling and motivation throughout the day and into our other daily tasks.
With the evening class the tasks are done, the meetings have been had, and the deadline from the day is met. A much more social vibe exists at the class I visited. Happy to be finishing the day with some well deserved self care.
Lets just be Honest……
I’M NEVER GONNA BE A EVENING WORKOUT KINDA GUY!!!!!
I sure was tired, and Ill say it maybe a little CRANKY!
But what I will say is that evening group has something that works for them, and to that I tip my cap. At the end of it all we all have to be selfish enough on a daily basis to make the decision to take care of ourselves in order to improve the other parts of our lives for the better.
We all have that in common, we are all trying to improve and be the best version of ourselves that we know how to be.
Keep on keeping on my EVENING PEEPs! Coach Jake Salutes you!
We’ve all been there. It’s Friday afternoon, and you have been absolutely crushing your fitness/nutrition game all week long and are feeling great. Then the happy hour invite rolls in for drinks after work. The happy hour turns into a night out. Which then turns into a skipped workout Saturday morning. Since you skipped your workout and aren’t feeling great, why not just head to tailgate or watch football with some friends?! Then Sunday shows up and you are still feeling sluggish, and there is still a lot of football to watch and beers/wings/nachos to be had. Besides, you’ll get back too in on Monday…
This is VERY common. Especially in the midwest when weather turns cold and the only socializing most of us do is at the bar. This is also something I struggled with FOR YEARS. Here are my five tips to not completely derail your progress each and every weekend.
1. Get Another Hobby
Yes, I 100% understand that this is a gross oversimplification. However if you only find yourself socializing at the bar then you need to find something else to do. I know for me that was exactly what my twenties were, heading right to happy hour after work, eating some half priced apps, a few cheap beers. Rinse and repeat. For me the hobby that slowed that down was CrossFit.
Did CrossFit alone fix my problem? NOPE! Did it give me another, healthier place to socialize so I cut down on the drinking and crappy appetizers? Absolutely. Slowly I started to swap the crappy food for healthier options and cutting back on the beers because they were making me feel terrible during workouts (and really all the time). Once I started eating real food, moving, and sleeping I began to realize how much better I could feel. I actually didn’t even realize how bad I felt before making those changes. So while getting another hobby may not fix anything, it can be the shift in momentum you need to get started on something new!
So, if you’ve seen workouts, activities, sports (hello rec league kickball), craft classes, music lessons or really anything else you think would be fun to try, do it! Even if it isn’t necessarily an active hobby, it could help you reduce the amount of time you spend going out, which could be the shakeup you need to start making other changes too!
2. Plan your weekends
I know having some spontaneity is exciting and fun, and you should still allow for that from time to time, but most often we fall completely off the wagon due to lack of planning.
If you know you have a holiday party on Saturday night, PLAN FOR IT! Make sure you are hydrating and eating well the the day of the party. Then enjoy yourself, get some sleep, then start the next day with a healthy breakfast and maybe something active to shake off the headache that tends to come from too many sweets or spiked eggnogs. Avoid the urge to use a social event as an excuse for an entire 48 hour window! Have a good time, then get back at making healthier choices at the very next opportunity!
3. Build a Rest Day into Your Weekend
We need rest days every 3-4 for days to help us recover properly, so why not plan for one of them to fall on the weekend? You can either plan a full rest day, or even better find something fun to do with friends and make it an active rest day! Maybe it’s a walk with your dog through a local park, going sledding with your kids, try an escape room or throwing axes. There are lots of new places popping up that don’t require a drink to socialize! Another great rest day activity is meal prep! Use one of those days to prep some healthy meals so you are setting yourself up for the week (or weekend) as best you can! Having a plan for meals reduces the chances of hitting the drive through once hanger strikes.
4. Host a healthy dinner party or potluck!
There are lots of delicious and nutritious foods out there, and it is easiest to take control of the meal yourself so why not share with friends! If you have been working on your health, odds are your friends know. Why not invite them over for a healthy meal to thank them for their support. And you can even show them that being healthy doesn’t mean you have to just take supplements and eat cardboard. You can also host a healthy potluck, have everyone make extra and divide up the leftovers. It’s basically meal prep done for you with more variety!
5. Give Yourself Some Grace
If you do stay out later and have a few more beers (or pizzas) then you had planned on, that is ok. It happens to all of us, we are human and some nights are just too damn fun! Do you want to repeat that again the next day cause “screw it I’ll start again Monday!”? Of course not, but there is no need to beat yourself up over the past. Often times the guilt we feel over “failing” ourselves with a bad nutritional choice can be enough for us to throw in the towel. But why?! You have been working SO hard, and doing so many other AMAZING things, don’t let an extra slice of pizza stop all of that! I like to think of a healthy meal after a not so healthy night out as a way to get to feeling better faster. I know if I eat all the leftover pizza I will be feeling crappy again tomorrow, so why go through it again and loose more time? I want to feel better