Officially Back in the Groove!

by Carissa Mellroth

Jabletes!

Can we just say how awesome it is to have everyone back in the gym?!  Natasha has returned from a year on the east coast.  Amado just got back from an epic trip to South America where he climbed Machu Picchu.  Our regulars are back after summer break and our gym couldn’t be happier!  We also have a number of new athletes who have recently joined our community!  If you are in class and there is a new face you do not recognize be sure to introduce yourself.  ;)

Coming in October we will be doing a month long nutrition challenge!  Yes!   Some of us will be doing a Whole 30.  Some will not.  Some will be choosing to eliminate at least one thing from their diet (think dairy, sugar, bread, alcohol, meat, etc) for a month to see if there are any changes physically, in their sleep, skin, performance, etc.  Every person is different and we know that there isn’t a “one size fits all” when it comes to nutrition.  Pick what works for you!

If you are interested in joining us next month now is the time to start preparing!  If doing a Whole 30 is appealing to you take some time to read all about it here: Whole 30 Rules  This month is a great time to start cleaning out the pantry, read it here Get Your House Ready.    Start looking for recipes that you will want to eat.  Research, planning and organization are key for a successful month!  As I’ve mentioned before I have a few favorites but my most favorite is Michelle Tam’s Nom Nom Paleo blog, plus she’s written two cookbooks now and I can honestly say that her food is the bomb!  AND if you click on her “recipes” link she has a whole section devoted entirely to Whole 30!  Have questions?  Feel free to bring it up in class!  Your coaches and some of your fellow athletes are always more than happy to discuss food in class!

Keep up the good work, team!

Carissa

Fighting-for-Food

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Easing Back

by Carissa Mellroth

Jabletes!

Happy first rainy day in, what seems like, months!  Remember in the winter when we experienced months of just rain?  Today feels like a welcome to the dry heat we’ve had for so, so long.  Too bad we aren’t running today.  HA!

For some of us this summer getting into the gym for our regular 3-5x a week just wasn’t happening.  Maybe you spent more time with your family while they were on summer break (yay!) or maybe you just needed a break because of injury, work, surgery, vacation, etc.  Now, I feel like this has been a common theme this summer for me to write about but I wanted to say one last thing about forgoing our usual.  IT IS TOTALLY OK.  Really!  Just remember when you start getting your time back and you are itching to get in for a workout to really turn down the dial.  Lower your expectations of what your body will be able to do after taking a month or two off.  Maybe don’t go for the rx in weight, gauge it during the warmup to what you really think your body can handle.  You may not be where you were when you left off before your break but dialing it back a little bit will certainly help get you back to where you left off.

Labor Day weekend is here!  Here’s the schedule:

Friday, Sept. 1st, no 5pm class all other classes on Friday as scheduled

Sunday, Sept. 3rd, no barbell club

Monday, Sept. 4th, Jab Crossfit Closed All Day

See you all next Tuesday!

Keep moving,

Carissa

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End of Summer!

August 25, 2017

Jabletes, For a few of us our kids start school next week!  Yesterday I took my son to register for his sophmore year classes!  Time flies.  It is a bitter sweet time of year.  I, myself, am ready for the routine.  Ready to have the day back to myself to get what I need done […]

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Athlete of the Month!

August 18, 2017

Jabletes! This month we are celebrating our favorite athlete with the best haircut, Jeff!  Jeff has, for years, been a great part of our community of amazing people.  He always shows up, rarely if ever complains, gets work done and continues to amaze everyone with his brute strength on 1RM days!  Thank you, Jeff, for […]

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And the Fittest Woman/Man on Earth is….

August 10, 2017

Jabletes! Before I announce anything about the 2017 Crossfit Games I hope you all had a chance to at least catch a few events last weekend.  The women sure made things exciting!  Almost every day was a question of “who will come out on top?”.  The men, not quite as much as over the course […]

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2017 Crossfit Games are here!!

August 1, 2017

Jabletes, This Thursday will begin the 2017 Crossfit Games!  Now I’ve recently spoken about how absolutely excited I am.  I may be glued to the computer/my phone because it’s going to be exciting!  Dave Castro made some announcements last night to the athletes.  There always seems to be something new and different in the games.  […]

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Bon Voyage to Dice!

July 25, 2017

Jabletes, Next Thursday is the beginning of the 2017 Crossfit Games!  I’m so excited.  Time to tune in and watch the competition.  I believe it will be pretty thrilling this year and definitely tough!  How do we watch the games?  Online is the best and this year you can find it here  you can also […]

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Today is a New Day!

July 17, 2017

Jabletes, First I’d like to say a a big congratulations to John and Yana for running Ragnar last weekend!  They began with their team in Blaine, WA all the way up at the Canadian border and finished in Langely, WA on Whidbey Island!  I’m sure they are happy to have completed it and I can’t wait […]

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Fourth of July!

June 29, 2017

Jabletes! School is officially out for all of the kids!  Happy Summer, everyone! Now, we’ve discussed this before but I wanted to remind you all that even though summer may make it difficult to get into the gym for your regular classes, trying to get in for a workout at least 2x a week (maybe […]

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Athlete of the Month!

June 22, 2017

Jabletes! Our Athlete of the Month for June is Maggie!!  Maggie has been a member with Jab Crossfit since 2014 (meaning she was a teen when she started here)!  Well known for her incredible strength, her awesome attitude in class and ability to crack everyone up we cannot imagine Jab Crossfit without Maggie in class! […]

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Happy Fathers Day!

June 15, 2017

Jabletes! Happy Fathers Day! How awesome to see so many athletes coming to Barbell Club last week!  I’m so excited that we can offer this to you all and it’s so great to see more and more of you making it in on a Sunday!  I know your weekends are valuable, mine certainly are, but […]

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Summer is (un)officially here!

June 6, 2017

Jabletes! Summer is just about here!  Can you feel it?  The sun!  Shorts!  Sunscreen!  Icy cold beverages!  I can’t wait!  Please don’t let summer get in the way of your workouts.  If you don’t like to work out in the heat there is always 6:30am MWF!  If you are traveling there are hundreds of travel […]

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Memorial Day Weekend Updates!

May 23, 2017

Jabletes! Some very important announcements, but first I want to say how awesome it was to have Coach Tyler come by the gym while he was in town!  As we see him as the beginning of Jab Crossfit, it was great to have him join us as an athlete, get to see some very familiar […]

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Murph is coming!

May 11, 2017

Jabletes! What a great Buddy Day we had last Friday!  Beer and Barbells was a great success and don’t worry if you missed out, we will do it again soon!  How fortunate for Jab Crossfit that we have Ravenna Brewing Co so close to us? Memorial Day is coming soon and you all know that […]

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Athlete of the Month!

May 4, 2017

Jabletes! Some news to share! First: Tomorrow, Friday May 5th is going to be a buddy day for Jab Crossfit!  For the 5pm class only, bring a friend to class for free!  We have a fun WOD planned ;)  Following class Coach Annie is taking the team up to Ravenna Brewing Co. for some post-wod […]

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Jab Crossfit’s Barbell Club Returns!

April 14, 2017

Jabletes! Thank you to everyone who brought their friends and family a couple of weeks ago for our first ever Buddy Day WOD!  What fun Coaches had and we hope everyone enjoyed 12 minutes of burpees and wall balls!  We hope to do this again in the future, we will keep you posted I know […]

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Athletes of the Month!

April 6, 2017

Jabletes! This month we celebrate two of our athletes that go way back to the beginning of Jab Crossfit!  Tonya and Adrian are two incredible athletes who come in every week and not only push themselves to give their all (INTENSITY!!!) but are most welcoming and supportive of everyone in our gym!  Thank you for being such […]

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Buddy Day!

March 29, 2017

Jabletes! Congratulations on wrapping up yet another Crossfit Open!  There were some fun yet very tough workouts this year and everyone put forth some impressive intensity into each and every week!  Impressive as not every athlete registered for the Open yet we all made sure to get in each week and hit that rx, scaled […]

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The End of the Open!

March 22, 2017

Jabletes! We have now come to the end of the Crossfit Open!  There has been some really amazing work here at Jab during this Open season!  I’m proud of each and every one of you who have come in each week, whether you signed up for the Open or not, and really gave it your […]

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Athlete of the Month!

March 14, 2017

Jabletes! Congratulations to everyone who has pushed through the first three Crossfit Open workouts!  Whether you are signed up or not, it’s still awesome.  Maybe next year you’ll consider  We have two more workouts from the Open coming up!  Wonder what it will be?  We still haven’t seen thrusterswallballsrowingdoubleundersdeadlifts and who knows what else Dave […]

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The aches and pains!

March 8, 2017

Jabletes! Who did hand stand push ups yesterday and felt that ache in your wrists??  I sure did!  Then today with the overhead squats?   Yep, there is a good reason we recommend wrist wraps!  You’ll see a good variety among your fellow athletes in class.  They give really good wrist support and I personally can tell […]

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One down, four to go!

March 1, 2017

Jabletes, Though we have 10 athletes signed up for the Crossfit Open from Jab, just about everyone got a chance to do 17.1!  Some did it twice!  Wow, it was BRUTAL!  After two days I am still sore!  I admit, it was fun.  No, not DURING the workout.  But that feeling AFTER the workout.  These […]

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IT’S HERE!!!!!

February 22, 2017

Jabletes, This is it!  The 2017 Crossfit Open begins this week!  On Thursday at 5pm Dave Castro, the Games director of Crossfit, will announce the very first workout!  Then on Friday, we will get to do said workout!  Last year the first workout of the 2016 Open was tough.  20 min AMRAP of overhead lunges, […]

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Athlete of the month!

February 17, 2017

Jabletes! This week we celebrate one super athletic member of our community, Tereza!  Tereza has been a consistent member of our community almost from the beginning of Jab.  With her almost zen-like approach to each and every workout she is a force to be reckoned with!  Love her enthusiasm, love her ability to power through everyday. […]

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Have you heard?

February 8, 2017

Jabletes! I know, we keep mentioning the Crossfit Open but it’s real and it’s coming soon!  Feb 23rd will be the first workout for 2017!  Announced at 5pm, online, it’s super exciting to watch it live.  What will the WOD be?  We will all be hunched over our computers waiting to hear what 17.1 (meaning 2017, 1st […]

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Ready for a challenge?

January 30, 2017

Jabletes! The Open is coming!  Yes, we talk about it quite a bit at Jab.  We get a little giddy about this time of year.  The Open is fun, it’s challenging and I especially love how a community comes together at each and every level to cheer on the athletes (yep, that’s you!) that come […]

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February Challenge! Oly lifting clinic! Athletes of the month!

January 23, 2017

Jabletes, There is a whole lot of information to share with you this week!  Are you ready?  Take a deep breath.  Good!  Here we go! First!  For the past few years we have done a “Whole 30″ challenge twice a year.  Normally in the spring and fall.  One other thing that happens in the spring […]

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MLK WOD and Athletes of the month!

January 15, 2017

Jabletes! Tomorrow we celebrate Martin Luther King Jr with a special WOD.  We are open only for 6:3oam and 10:45am classes!   This year we are starting a new way to celebrate our amazing community!  Each month we will focus on athletes who have an anniversary with us.  I’ve come up with a set of […]

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The Open is Coming!

January 9, 2017

Jabletes! If you’ve been around for more than a year at Jab Crossfit you “may” have heard me get all excited about the Crossfit Open.   What other sport brings together a whole community around the entire world together for a competition?  Sure, there are the beasts top athletes in the world that completely dominate the Open.  […]

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Happy New Year!

January 2, 2017

Jabletes! Welcome back to the gym!  Your coaches have missed you and we are looking forward to getting back to work!  A week off is not as easy as it sounds.  Personally, I thoroughly enjoyed some down time with my family and friends.  I gave my shoulder some time off and put forth my energy into […]

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Tis the Season!

December 22, 2016

Jabletes! How we ended up at the end of December I’m still not sure.  Time flies and we’ve seen some awesome strength here in the gym the past few weeks!  I feel like Oprah handing out PR’s.  YOU get a PR and YOU get a PR, EVERYONE gets a PR!  Well, not everyone, some of […]

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Not getting a new PR?

December 13, 2016

Jabletes! So proud of all of you going for 1RM’s last week and this week!  We have one more week to go so make sure you get in and lift that heavy weight!  Last week I talked about the importance of those numbers and the possibility of not hitting a new PR.  For some of […]

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1RM time!!

December 7, 2016

Jabletes! We have made it through another strength cycle and now we are going for some 1 rep max lifts!  Some of us will PR (Personal Record) and some of us will not.  I know, it’s very humbling to go for a new PR and not get it.  For those that are getting some new […]

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no regrets!

November 29, 2016

Jabletes! I hope everyone had a wonderful Thanksgiving holiday!  Did you get out with your family and friends and do something fun?  Did you eat all of the gravy, stuffing and turkey?  All of the pie?  Wonderful!  Did you feel bad about what you ate?  Gosh, I hope not!  Seriously!  You work hard.  You do […]

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CrossFit Invitational is here!!

November 20, 2016

Jabletes! Somehow we are in the week of Thanksgiving!  Wow!  I’m looking forward to a day with my family, enjoy a hike and  appreciating all that we have.  Some of you have asked about travel wods?  If 100 burpees doesn’t appeal to you, check out www.travelingwod.com  and www.noexcusecrossfit.com  or take a jumprope with you and […]

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winter is coming….

November 18, 2016

Jabletes, How wonderful to wake up early and see some daylight!  Then coming home after picking up my kids from school in complete darkness, ready to make dinner and go to bed by 6:30….On the flip side I was ready for bed long before I usually get to sleep. I’ve mentioned it numerous times how […]

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values

November 8, 2016

Jabletes! I hope everyone had a fun, though very wet, Halloween!  My kids were disappointed that it fell on a school night so I spoke in a sweet and loving voice and reminded them that for all of middle school/high school they will be celebrating Halloween on a school night.  Fun!  But the rain didn’t hold […]

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Break it up!

October 30, 2016

Jabletes! Crossfit published a fantastic article about going unbroken vs breaking it up.  Check it out here .  What I love about what he says is to never feel pressured to go unbroken.  That said, if there is a movement that you dominate and still have enough in the tank to move onto the next […]

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Something new!

October 23, 2016

Jabletes! 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 […]

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appreciate the journey

October 17, 2016

Jabletes! 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 […]

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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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Shrug!

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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