(701) 645-5706 info@icehousefit.com
Movement Basics for Becoming the Ultimate Human

Movement Basics for Becoming the Ultimate Human

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.

What It Takes To Be A Coach

What It Takes To Be A Coach

I truly believe coaching is an art form.

It’s not solely sets, reps and weight on the bar, there’s a personal connection. Coaching involves being able to connect with each person in every class.  In CrossFit, there are many different people in a class all with different goals and lifestyles. The art of coaching comes in one’s ability to connect with people. Good coaches can get their clients to move well consistently, great coaches can create an absolute level of trust with their athletes.

At Icehouse, we take coaching very seriously. Each week we have a coaches development meeting where we dive into topics like movement, empathy, relationships, and play. We talk about different personality types and how to evoke the best out of each of them. How do you coach an athlete whose goal it is to compete, right next to an athlete whose goal is to move well into their 90’s? These are the things that make a good CrossFit class turn into a great CrossFit class.

How we build a coach.

We have recently graduated 3 interns from our 9-week coaches development class. They learned the art of coaching from some of the best in the business through articles, podcasts videos, and books. We took that knowledge and spent a lot of quality time shadowing coaches and creating mock classes. These new coaches have taken both written and verbal tests, been put in front of several classes breaking down each section of class from warm-ups, skill development and the workout itself. They will still have several coaching reps before they are ready to coach a class fully on their own and they are well on their way.

Our Icehouse coaches spend hundreds of hours perfecting their craft. Once hired as a coach they continue to read books on lifestyle and relationships, listen to podcasts and spend countless hours analyzing movement. We stand by our coaches because they put in the work.  They are dedicated to making your CrossFit class, the best hour of your day. Come join us for a class and see what I’m talking about.

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

 

 

Coach Skeds’ Podcast Episode Recommendations

Coach Skeds’ Podcast Episode Recommendations

After overwhelming response from my Coach Skeds’ Summer Reads blog.  I’ve decided to put together of my Top 10 Podcast Episodes.  

What is a podcast exactly?  Glad you asked…According to the Internet, a podcast is a digital audio file made available on the Internet for downloading to a computer or mobile device, typically available as a series, new installments of which can be received by subscribers automatically. 

It can be a live recording of a broadcast radio show, stage show, panel interview, one on one interview, it can be scripted or unscripted, it can be 5 minutes or 3 and a half hours, covering every topic under the sun.  It’s no surprise that my favorites are based around personal development, business and strength and conditioning.  

I invite you to click on a link that looks and sounds appealing and give it a go!

Here they are, in no particular order.  

Oprah Super Soul Conversations Podcast

Just kidding this is #1

Oprah’s Super Soul Sunday Conversations: Iyanla Vanzant: You Matter – This is in no particular order… but THIS EPISODE IS #1.  Listen to it every morning, and send it to everyone in your life.

Internal Work

Brute Strength: How Overcoming Your Fears will Fine Tune Your Training and Perfect Your Game – In this episode, Mike Cazayoux interivewed Tony Blauer (SPEAR System).  The biggest take-away is the Fear Loop, and how to override your body’s natural “flight, fight, freeze, appease” response.

Working Against Gravity Podcast: Creating a System of Vulnerability in Relationships – In this episode, Adee and Mike Cazayoux talk about tactical steps that people can take make vulnerability more accessible…I’m talking about Adee and Mike actually giving you the sentences to use to start a difficult or uncomfortable conversation with the intent to create a deeper, more meaningful bond.

Active Life RX Podcast: Mark England: Improve Your Language, Improve Your Outcomes – In this episode, Dr. Sean talks with Mark England about how your language influences how you speak to the most important person in your life, you.

Lifestyle

Barbell Shrugged: Position, Movement and Purpose with Carl Paoli – In this episode, the Barbell Shrugged gang sits with Carl Paoli and chat about all things movement.  If you train with us for a specific reason, or just because we’re super fun, Carl’s take on movement is a must listen to.

Bulletproof Radio: Minimalism Living a Richer Life With Less – In this episode, Dave Asprey interviews the Minimalists, they chat about the freedom of living a minimal lifestyle, and it’s definitely something that I aspire to.

“Failure is an Option”

Tim Ferriss Show: When to Quit – Quick stories of when to quit versus when to persist.  I’ll be honest. This episode is near and dear to my heart because it aired the week I resigned from my full-time position in the ND Army National Guard.  

TED Radio Hour: Failure is an Option – This episode is a collection of a number of TED speakers talking about the power failure.

Feed Me Fuel Me Podcast

Deep Diving 

The Bledsoe Show: The Psychology Behind Fear with Guy Ferdman – In this episode, Mike Bledsoe chats with Guy Ferdman about a lot of things…the biggest takeaway for me was the power of the events from a person’s early childhood and how that carries into their adulthood through patterning, and how to work to break that patterning in order to live a life of deep, meaningful connection and unconditional love.

Feed Me Fuel Me: Unlearning Our Parents and Owning What We Actually Believe with Anat Peri –  In this episode, the Feed me Fuel me guys interview Anat Peri, she is a Transformational Coach with a ton of work under her belt.  She runs a program, Training Camp for the Soul (TCS) that is based on teaching students to unlearn patterns they learned as kids. This is one of 3 interviews with Anat Peri that I listened to before signing up for Training Camp for the Soul (I’m currently in week 4 of 10 and the work is deep, and difficult, but it is helping me to evolve into a more authentic version of myself, there’s no doubt).

Tim Ferriss Show; Podcast

Bonus!

Tim Ferriss: Tony Robbins on How to Resolve Internal Conflict – Just like Oprah was #1 this is #1A.  If you only pick 2 episodes to listen to, this should be one of them.  Tony takes you through a 10 minute guided mediation to get your heart and your brain firing on same frequency through memory and gratitude.  It’s super powerful, try it out and ENJOY!

 

 

Movement with TRAPS: A coach’s perspective

Movement with TRAPS: A coach’s perspective

Its been a long day and the competition has been fierce. 5 works outs in, they have tested you in every conceivable way. The final work out is announced, its the last and final opportunity to lay it all on the line, give it your all, and walk away feeling proud of the efforts you’ve put forth. Sometimes the body has a different idea.

It was in this final workout that my shoulder decided it would have no more and slipped out and under the ring on that last muscle up. The damage I did while not devastating was done. Thus began my road to recovery, filled with:
1. doubt
2. anger
3. fear
4. MOST IMPORTANTLY GROWTH! (both physically and mentally)

When I first approached Coach Jordan regarding my injury I had spent the previous 3 months:

Month #1: pretending that there was nothing wrong and that I could grit my way through the pain.
Month #2: attempting every bit of PT, Chiropractic, Massage, and yoga that I could think of without result.
Month #3: taking More IBUPROFEN then one’s liver is meant to handle, Got a MRI and offered Cortisol Shots on numerous occasions

It was at the discussion of my MRI results that it became clear I had 2 choices. Continue to do the same things expecting different results. Humble myself and ask for help.

I am happy to say I choose the latter. Thank God I did!

Coach Jordan took me through his process of assessment, planning, support, evaluation, and revaluation like a true pro.

If this is sounding like it was so easy to get going with a new plan, dedicate myself to it and truly believe that the results would follow. If you are reading this blog that way, truly I am sorry because it was not that easy, and I am glad it was not.

There were plenty of moments where me and Coach had to sit down and talk about the value of trying things a new way, not allowing my ego and pride take over and dismiss the progress I was making no matter how slow it felt to me. Let me not forget that heated conversation regarding the approach we take towards the goals we want to achieve.

“Change the approach you take to your training, to one of belief in the process, and change the outcome for the positive” Coach Jordan.

Not only did we change the way we approached my training which affected the way I felt about the outcomes for the better. We also put and emphasis on the abilities I still possessed at the highest level. As a Result I saw improvements far beyond making my shoulder better and more stable.

1. increase in core strength
2. my engine saw a dramatic improvement
3. my squat numbers and the health of my knees improved
4. I accepted and acknowledged that my ability to perform in the gym does not define me as a human being!

Its hard to trust someone else with your success, and even more so your health. As people we want to think that we have the answers and that we are in control. But an outside perspective, one that has altruistic intentions and at its core wants to support you and see you be happy, is worth taking a chance on.

I truly regret nothing, not the all out effort I put forth in that competition leading me down this path, not the up hill battle I have spent the last 6 months trudging, and certainly not the idea to ask for help.

Coach Jordan AKA TRAPS AKA BABY TRAPS AKA BABY FACE COACH AKA my colleague, my Friend, and a man I trust and respect fully lead me on the path to sustainable recovery. He did it in ways that challenged me and helped me to grow in ways that I didn’t even know that I needed to.

I truly am grateful for him and for the expertise in movement he brought into my life.

If this blog spoke to you at all and your in pain, it does not have to be that way, ask for help.

Introducing Icehouse Movement!

Introducing Icehouse Movement!

What is Icehouse Movement?

Icehouse Movement is a program that determines the cause behind painful movement and corrects the problem so that you can move without pain. Think of it this way. There is a road between you and your goal, but it is currently blocked by pain, injury, and imbalances. Icehouse movement finds a way to remove those road blocks so that you have a clear road to chase down those goals!

Who?

Icehouse movement is a personal program, meaning that it is specific to you and your needs. However, it requires someone who is consistent and willing to do the work. 15 minutes, 3 days a week, before or after class. Ideal candidates are on the committed to their fitness, if you don’t come to the gym at least three days a week, it’s difficult to do extra work those three days.

How doses it work?

Step 1: Choose a Program

We have two options, a virtual membership ($120/ Month), and an in person membership ($180/ Month). Virtual memberships include, initial movement screen, strength balance test, bi-weekly programming, and unlimited virtual check-ins. In person memberships include, monthly movement screen, quarterly strength balance test, bi-weekly programming, and unlimited virtual as well as in person check-ins.

Step 2: Movement Screen

The movement screen is an evaluation that we use to determine the “low hanging fruit.” This screen allows me to see if there is any obvious issues, such as lack of ankle mobility, making it difficult to squat to depth. In the event that there are no big neon signs saying FIX ME the movement screen will tell me where to look. It takes about 15 minutes, and is a great tool for your own understanding of your body.

Step 4: Strength Balance Test

The strength balance test is similar to the movement screen, but much more in depth. This test assesses the force production between the front and back of your body as well as your left to right strength balance. This test takes around an hour to complete and is extremely valuable to any athlete looking to get the most out of their training.

Step 5: Complete the Programming

You will recieve an email on Sunday evening containing two weeks worth of programming. This program is not a replacement for CrossFit classes. It is designed to compliment the programming here at Icehouse, or at your gym. It will take about 15 minutes three days a week. All you need to do is follow the program and provide feedback! I use that feedback to make sure the programming is on point and get results.

Step 6: Repeat

Every two weeks you will recieve programming to direct you toward your goals. All you need to do is do the work. We have had several clients experience positive results within the first two weeks. Lasting physical change takes time, most clients are pain free within 3 months. This program will give you every opportunity to achieve your goals. Let me remove the road blocks, so that you have a clear path to the finish line.

I’m really excited for this program, and I am already seeing great results from my clients.  If you are interested in Icehouse Movement, set up a consultation with me, Coach Traps, at the front desk.