by Carissa Mellroth


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?  I loved it.  Not just for the reason of how technically important it is to shrug when lifting, you can’t skip the mechanics, but also for the letting go each and every day!  Shrug off that feeling of “not doing your best” or “I don’t have x-y-z yet”.  Remember how I’ve mentioned before that not one of us is perfect.  Some athletes have been doing Crossfit for 8 years now, some of us for 4 and some of us for 1 month!  But what I love is each of us is given a challenge and we keep on trying until we ultimately get it!  Remember how scary that very first box jump felt?  Maybe you did step ups for a long time until you felt confident that you could jump both your feet at the same time and LAND on top of the box!  Boom!  You did it.  Most importantly you didn’t let that feeling of  “I can’t” get in the way of you pushing yourself.  See, you shrugged off that feeling and kept coming back!  I love that!  Keep up the good work!

Now, this last week you all did some amazing work in class and almost everyone PR’d their snatch!!  So darn proud!  This week you’ll hit a new PR for your deadlift!  Can’t wait, I know a number of you do not yet have a 1RM for your deadlift and Thursday will be the day!!

Keep moving,



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Love what your body can do!

by Carissa Mellroth


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 all made the Crossfit Games, make exercise the highest priority yet Jamie only saw how she looked compared to the other women and felt terrible about it.  I know, it seems crazy!  Yet we all have our imperfections and sometimes that gets in the way of how we see ourselves as athletes.  Yes, you are an athlete.  Men and women alike, we each have that “thing” that we wish we didn’t have or wish we did have.  It’s easy to let that get in the way of the more important aspect: how we are feeling.  How do you feel during a tough WOD?  How do you feel right after?  2 hours after?  Do you notice that you are moving better, faster, stronger?  Do you see that you are slowly getting better each day?  This is how we learn to love what our bodies can do!  Don’t worry if you don’t have a 6 pack, if you have cellulite, if you don’t “look” like Katrin Davidsdottir.  Seriously, keep your eye on the prize.  Maybe you’ve been able to lift a little bit heavier, maybe you’ve got that kip finally, maybe you’ve been able to do more strict pushups on your toes, maybe you’ve strung together 5, 20 or 50 double-unders!  That’s your motivation.  Jamie ultimately realized that she should never be ashamed of how she looks.  This is the body that has been able to do so much, to take so much and with great power and determination!   She came to the conclusion that she should be damn proud of what her body can do.  She ended up posting the photo on Instagram ;)

Everyone enjoying some Olympics?  Watching Simone Biles in gymnastics was just awesome.  My daughter and I couldn’t believe such a short and super strong young women could generate that much power!  We screamed and yelled when Kerri Walsh Jennings won yet another gold medal in beach volleyball!  We hooted and hollered for Simone Manuel when she tied for the gold in her 100m freestyle.  AMAZING.  I love watching the athletes.  The men’s gymnastics?  Just incredible on the rings!  They make it look so easy, go ahead, try that iron cross-ha!!

This week we will be hitting a 1RM Snatch!  Super excited as this is a tricky lift, one that we haven’t hit a PR on in a while and we will do some preparation the day before.  Can’t wait!

Keep moving!


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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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