Something new!

by Carissa Mellroth


The last couple of days, in a few of the classes, we’ve started a new warmup!  It was high time, we typically change our warmup every quarter or so and suddenly it has been about 3x that!  Time flies, right?  Here’s how it’ll work.  When you come into the gym, grab a jump rope and work on those double unders, then move onto some pull ups focusing on eccentric movements meaning jumping to the top of the pull up and slowly, in control, bringing yourself down to full extension.  Do this about 3-5x.  Still waiting for class to start?  Grab a foam roller!   Once class has started we will then all do the warmup together.  It’ll be fun, more focus on dynamic movements and get that heart rate up ;)  Super excited!  Don’t worry, you’ll still get to socialize with your favorite people in the gym, that usually happens when we share barbells during the strength.  But coaches had noticed that most of our athletes had stopped doing the warmup after some pass throughs.  It’s ok, though not optimal!  Move through the warmup with intent, getting your body ready for your strength then the WOD for that day.  Over time, you’ll see that properly warming up will lead the way to progress (along with sleeping and eating well)!

Lastly, we have some new faces at Jab!  Primarily in the 5pm class, and if you haven’t already introduced yourself please do!  Nothing feels more welcoming than having your fellow athletes cheer you on during your workout!

Keep moving, and don’t you want this t-shirt?  I do!



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appreciate the journey

by Carissa Mellroth


What does it mean to appreciate the journey?  Fitness isn’t easy.  Sometimes life gets in the way be it an illness, injury, kids, pets, family, travel, work.  There is always something.  The key is to stay on track.  So what if you can’t get into the gym for 2 weeks, 4 weeks or even 3 days!  Don’t let that stop you from doing your body right.  So this is a journey.  You get into a groove, you come 3-5x a week and you are starting to feel a difference.  You are sleeping better, you are hydrating, you are doing tons of mobility, you are starting to feel different in your clothes and you notice that you are able to push yourself a little bit more into that “intensity” level at the gym.  Then, boom!  You can’t come in.  You want to but you just can’t because of life.  Don’t beat yourself up, darn it!  Remember, life is a journey and the work you do at Jab Crossfit is all so good for you and sometimes you’ll get more and sometimes less.  That’s human and it’s totally a-ok.  Just keep your eyes on the prize- which is you!  If you can’t come into the gym do something!  Take a walk with a friend, chase your kids up the stairs for a bit, hold a plank while watching tv and during commercial breaks.  This PSA sounds familiar, right?  Yep, I’ve written about this before but I wanted to bring it up again.  You need to embrace life and appreciate everything you can do!  Set a few goals for yourself.  Maybe it’s just coming to Jab 4 x a week instead of 2.  Maybe it’s eat less crap!  Maybe it’s take more time for self care.  Maybe it’s trying for some pushups on your toes instead of your knees.  Maybe it’s practicing those tricky double unders.  Maybe it’s working on those muscle ups!  Whatever it is, set some goals for yourself.  Then, appreciate the journey to get there.  We all have them, and most of us will reach those goals but if we don’t appreciate the journey there why do them at all?

keep moving!



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World Class Fitness in 100 words

October 9, 2016

“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. 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, and presses to handstand, pirouettes, […]

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Working through the dings

October 2, 2016

Jabletes! At some point all of us will end up with an injury, whether it happens while training, rolling in Brazilian Jiu Jitsu , simply picking up something at home or while out for an easy jog it will affect each of us in some aspect in our lives.  How do you get through it?  […]

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Getting there!

September 25, 2016

Jabletes! Nice work last week!  Coaches are so proud of your intensity, your ability to push yourselves hard and get through some of those burners!  It’s never easy, we know.  But we see your progress and it shows how dedicated you are to yourself!  For those of us athletes that are recovering from an injury […]

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New Strength Cycle and Whole 30 week 3!

September 19, 2016

Jabletes! As you know, we have just begun a new strength cycle.  Well, it’s not new to us but we are doing it again as it is a fantastic cycle that we have enjoyed and gained from in the past.  Wendler is a 12 week strength cycle that uses front squats/back squats, deadlifts and strict […]

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the gang’s all here!

September 10, 2016

Jabletes! It’s been so great seeing some familiar faces back in the gym, I love our crew all being back!  Now that some of you are coming back after a little hiatus, please remember (like I mentioned last week) to please be considerate of your body and take it slow to get back to where […]

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Whole 30 week 1

September 4, 2016

Jabletes! It’s official, summer is over!  School has started or will start this week for those of us parents and for those fellow athletes who are teachers!  It’s bitter sweet.  I love summer.  I love the freedom for my kids and I love seeing our athletes who teach get to come in and workout more […]

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Whole 30 coming soon!!

August 27, 2016

Jabletes, I hope you all were incredibly proud of yourselves in the gym!  Everyone is looking so strong, form is looking great.  Your coaches are feeling great about you!  Those PR’s the last two weeks?  AWESOME!  For new athletes those PR’s come with each lift!  For our more seasoned athletes, we sort of hit a […]

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August 20, 2016

Jabletes, First off: My apologies on my previous post.  I was so excited watching USA at beach volleyball that I neglected to see that it was the prelims!  They ultimately ended up losing in the semi finals-USA took the bronze, not the gold. Now, did you see my article I shared on FB about shrugging?  […]

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Love what your body can do!

August 14, 2016

Jabletes! I came across a great read online the other day.  A Crossfit Games athlete (and former USC basketball player) , Jamie Hagiya,  had seen a photo of herself standing alongside Katrin Davidsdottir, Jen Smith and Christy Adkins.  As you can imagine all of these women are in the most incredible shape of their lives.  They have […]

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2016 Olympics are here!

August 7, 2016

Jabletes! Suddenly we are in our second week of August.  Like my kids keep saying, summer is almost over!  Now, now.  Take it easy.  We have many weeks left of “summer” and knowing the PNW we may get a beautiful, hot September.  Just in time for school to start!  Now, the Crossfit Games may be long […]

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“Don’t Forget the Fun”-JournalMENU

July 31, 2016

Jabletes! You may or may not have ever come into Jab, looked at the board and thought “oh no.  I can’t DO that!”  I know I have!  Early on in my Crossfit days, I walked in one morning and saw the WOD and Chris saw the look on my face and said to me, ” […]

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Jabletes are looking strong!

July 24, 2016

Jabletes, Congratulations on more PR’s this week on your Front Squats!!  So proud of each and every one of you for many reasons but especially for you putting in all of your hard work and dedication to yourselves!  Summertime, as we have discussed, is an especially tricky time to get ourselves into the gym.  Some […]

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PR’s Athletes!

July 16, 2016

Jabletes! Look at those PR’s, people!!  Coaches are so proud of you!  Back squats in the books, Thursday next week we will hit Front Squats.  Want to go for a new 1RM but can’t make class Thursday, let you coach know you are interested in going for that a different day and we can work […]

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Back Squats!

July 10, 2016

Jabletes! Welcome back to our regular programming.  Apologies to those of you who’s work/life schedule did not allow for you to get into the gym for our limited class schedule last week.  I hope you took every opportunity to go for a jog, swim, paddle, do a home workout, or something that got your heart […]

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Happy 4th!

July 2, 2016

Jabletes! We are getting closer to our 1RM back squat!  Coming up in a couple of weeks we will do this and I’m so very excited to see some new PR’s! Happy 4th!  I hope everyone has a great day, the sun comes out and we get to have a little fun and eat some […]

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Summer is here!!

June 24, 2016

Jabletes! How is it already coming towards the end of JUNE??  Time flies.  I know this personally because I swear it was just the other day that both of my kids were in elementary school and yesterday I went to my son’s 8th grade promotion.  Today is my daughter’s 5th grade promotion.  How did I […]

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“Elliptical Syndrome”

June 17, 2016

Jabletes, I apologize for the tardiness in the blog this week!  With a combination of the end of the school year wrapping up and many a night and weekend sitting at softball games cheering on our daughter, I haven’t had much time at the computer!  Completely worth every minute.  Kids grow up fast, in a […]

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World Class Fitness in 100 Words

June 11, 2016

“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. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, […]

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Sleep. The most important part of recovery.

June 8, 2016

Hello Jabletes! Thank you to everyone who came out last Monday and sweat through Murph!  We had our largest group ever!  So much fun to workout with everyone and share some delicious food (PORK, BACON and DONUTS!!) after!  So proud of each and every one of you that did Murph.  We had another wave of […]

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