Week of 12/23-12/28


Two days till Christmas! I apologize for the delay in the email, I’ve been eating copious amount of food and passed out early last night on a tryptophan high. One of the big reasons I love the holidays is for the food! Nothing like mom’s home cooking after being gone for a year. I hope each and every one of you is enjoying the time of year as well.

This week we’re talking about fun. Not the band (Fun.), and not that SpongeBob song that starts, “F is for Friends who do stuff together . . .” I mean fun, joy, enjoying the heck out of what you’re doing. I know I’m guilty sometimes of taking my workouts too seriously. I beat myself to shreds when I don’t find rhythm on my double-unders or my clean isn’t as smooth as it should be. Now, I think accountability and expectations are a good thing, and expecting the best out of yourself is a necessity. But it’s also important to remember that working out should be fun. I’ve spent the past few days working out at CrossFit Lakewood Ranch and following their programming. The coaches critiqued me on technique and treated me like any other member, pushing and encouraging me to achieve my best. And you know what? I had a blast. These past few days brought me back full circle and reminded me why I began CrossFit in the first place: because I love it and because I leave the gym feeling that there’s nothing else I’d rather be doing.

Getting stronger, learning new skills, and pushing yourself to become fitters are all wonderful aspects of CrossFit. But all of that can and should be done with a smile and a sense of enjoyment. Otherwise what’s the point? So remember when your overhead squat feels all wrong or your run time isn’t as fast as you want it to be, remember to take a step back, breathe, and relax. Have fun!

Please refer to the holiday schedule for this week, and email me with any questions. I miss everyone! Can’t wait to be back and getting a jump on the new year.


Week of 12/9-12/14


Second week in December and we’re off and rolling! I’m excited for this month and what lies ahead. Many athletes are having PR’s, moving up weights during WODs, going to lighter bands on pullups, moving faster on burpees. I’m proud of everyone. Be proud of yourself, too. You work hard! I get the easy job of writing the workouts. It’s much harder to do them. So don’t forget to stop and remember all the hard work you’ve put into increasing your fitness.

This week is all about . . . you! I want feedback, what you like, what you don’t, what you want to see more of. I love coaching, love it. I wake up every morning knowing I get to do what I love 24/7. But this CrossFit program wouldn’t be possible if there weren’t members like yourselves coming in every day of the week ready to work hard. I try to remember to ask if there are questions at the end of every class, and in a similar fashion, I want this to be a little broader. Have you done some research on your own and seen other gyms do something you’d like to try? Maybe you’ve talked with friends and find that you absolutely love days we do cleans. Whatever it is, I’d like to know. Concerns are accepted as well. This is feedback week for Jab CrossFit 🙂

I’ve found that the best programing and instruction comes from coaches who listen to their members and take their words to heart. My father (best coach I’ve ever known, and not just because he’s my old man) used to do fun drill in baseball at the end of every week. He’d line us youngins up in the outfield and purposefully throw the ball just out of our reach where we had to dive. We called it, conspicuously enough, the diving drill. Let me tell you, parents would be waiting thirty minutes for their kids after practice because none of the kiddos wanted to leave. It was, by far, the most fun I’ve ever had during baseball practice. I think about that a lot, because my father got the idea by asking me and the other players what they’d like to practice. Someone mentioned diving. Bada bing, bada boom.

So have at it! I look forward to hearing your opinions. Three. . . two. . .one. . .GO!


Week of 12/2-12/7


Well, we’re in December! November flew by, Thanksgiving was wonderful, and now we’re into the happiest season of all. Time is moving swiftly people, swiftly indeed. Let’s kick butt this month to be ready for the new year. We don’t need 2014 to make resolutions . . . we can make them right now. So let’s hit some PR’s before the year is out!

I was in a team competition today over at CrossFit Bellevue, and in the coming weeks, I’m competing in the Gorilla Games, one of several intense competitions that take place throughout the year. In between events, I stood around talking to a younger member of CrossFit Interbay, a sixteen year old high school junior. He’s drank the CrossFit cool-aide (as the saying goes) is all about the sport. But he brought up a good point today, which is this: why compete?

It’s a good question. Why do we compete? Because if we’re being totally honest, the athletes with the potential to make it to the next level are slim indeed. Very, very slim. Out of 7,000 competitors in the region, only the top 45 continue to regionals. I’m not great with numbers, but the math there is daunting. So back to the main point, what’s up with all these competitions? I thought about it today and came to this conclusion. Competing isn’t about winning. It’s not about beating the other guy, not about doing more pullups or cleaning more weight. Competing is about you. It’s about showing off what you’ve got, what you’ve earned. Yea there are people out there better than you. Know what? Unless you’re the reigning fittest man or woman on the planet, there’s always someone better than you. So fuggedaboutit! The purpose is to prove to yourself that you can do it, you can move faster than you think and you can lift more weight than you expected. Know that feeling of PRing in the gym? Imagine a hundred people cheering you on at the same time. Trust me, it’s awesome. Competing will highlight your weaknesses, but at the same time, it will glorify your strengths, all those hours spent in the gym. Hard work begets results!

So if you’re interested in competing, great. If not, no worries whatsoever. CrossFit isn’t about competitions. It’s about increased work capacity across broad time and modal domains 🙂

Feel free to email me with any questions. We’re back at the regular schedule this week. If you have a friend who’s thought about trying CrossFit out, bring em in!  The more the merrier.