WOD 5/19/14

Back Squat 3×10 @ 60%


3 Rounds:
12 T2B


For Time:
Power Clean (135/95)
Shoulder 2 Overhead
Bar Facing Burpees




Week of 5/19 -5/24


The Northwest Regionals took place this week! I went up there this weekend and was able to see two friends of mine, Molly and Stephen, owners of CrossFit Industrious who are also Regional athletes. Always fun when you have a horse in the race. As of this email, neither the top three men or women have been chosen for the Games. We’ll know soon though!

Little bit of an update for Memorial Day. We’ll be running “Murph” on Memorial Day itself (5/26) at 10am. Yup, you read it right, just one class that day. But, just to make it a little more fun, we’ll be having a potluck immediately following the WOD.  Meaning I’m going to ask each person (or couple) to bring something to eat. Doesn’t have to be anything crazy, maybe a salad, fruit, chips, desert . . . that sort of thing. This way, we’ll be able to celebrate together after we complete “Murph”. I had someone ask about family members coming afterward, or even during the WOD to watch. I think that’d be great!

Wanted to give a great big congratulations for everybody for their PR’s these past couple weeks! It wasn’t easy, but the weeks and weeks of squatting and pressing and deadlifting definitely paid off. I know I make this mistake sometimes, but do your best not to get caught up in something I call the “weight trap”. The “weight trap” is hitting a PR and immediately thinking, despite all your hard work, that your number wasn’t high enough. If you could have just gotten five pounds more, that would have been alright. It’s really easy to do that in CrossFit because all around you are world class athletes on YouTube putting up ungodly numbers. But remember that strength is earned, rep by rep, pound by pound. Be proud of what you can lift!

See everybody this week! As always, feel free to email me with any questions.


WOD 5/15/14

10 min to build up to heavy set of :
Mid Hang Power Clean + Power Clean


For Time:
800m Run
10 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
800m Run



WOD 5/14/14

8 min EMOM
– 3 Hang Power Snatch


8 min EMOM
– 3 Overhead Pause Squats (2 second pause at the bottom of the squat)


Interval Suicide
10′, 20′, 30′, 40′, 50′
*Each athlete will get 3 attempts to record their fastest time*



WOD 5/13/14

1 RM Strict Press


For Time:
50 Ab Mat
40 Burpees
30 Back Squat (135/95)
40 Burpees
50 Ab Mat
*18 minute time cap*



WOD 5/12/14

Front Squat 4×4@80%


3 Rounds ME C2B Pullups
(kipping or strict)


4 Rounds:
5 Power Clean (155/105)
10 Box Jump (24/20)
20 Double Under



Week of 5/12-5/17


For those of you who completed “Murph-Prep” this week, how are you feeling? I hope after a couple days those legs and arms have started to return back to normal. If you’re still a little stiff, don’t forget to stretch, foam roll, and hydrate. Breaking a sweat wouldn’t hurt either, something just to get outside and get the blood pumping. That generally helps.

You’ve all figured this out already, but CrossFit is loaded acronyms. There’s a scene in Beauty in the Beast when Lumiere and Cogsworth are showing Belle to the library, so happy to have found something that finally peaks her interest. “Books! Gads of books! Mountains of books! Forests of books! Cascades of books!” I feel like CrossFit could quote the same—“Acronyms! Gads of acronyms! Mountains of Acronyms . . .” You get the point. So, this email hopefully will shed some light on acronyms you’ve never seen before or maybe some you know, but have forgotten.

AMRAP: As Many Rounds (Reps) as Possible
BW: Body Weight
CFT: CrossFit Total
C&J: Clean and Jerk
DL: Deadlift
DNF: Did Not Finish
EMOM: Every Minute on the Minute
GHD: Glue Hamstring Developer
GPP: General Physical Preparedness
HBBS: High Bar Back Squat
HSPU: Hand Stand Pushup
KB: Kettlebell
K2E: Knee to Elbow
LBBS: Low Bar Back Squat
OHS: Overhead Squat
PR: Personal Record
MetCon: Metabolic Conditioning
MU: Muscle Ups
Rx: As Prescribed—WOD done without any adjustments
RM: Repetition Maximum (1RM, 3RM, etc)
SDHP: Sumo Deadlift High Pull
T2B: Toe to Bar
WOD: Workout of the Day
#: Symbol for Pounds

JCFITBBIS: Jab CrossFit is the Best Box in Seattle 🙂

As far as announcements go: please don’t forget that if you’re interested in the Tough Mudder, prices go up May 15th. I know it’s not the cheapest run in the world, but you’ll get to run with fellow Jab CrossFit athletes and have a blast doing it. Prices will only increase from here, so please sign up! Also, on Saturday I will be heading to Kent to watch the North West Regionals (the Regional workouts for our region). If anybody would like to come, let me know! There’s class Sat morning and we’ll probably head out pretty quick after that.  It’s $20 for the day and I plan on being there at least a few hours.

As always, feel free to email me with any questions.


WOD 5/9/14

Build up to a heavy set of 5 DL


For Time:
1 Mile Run
40 Pullups
80 Pushups
120 Air Squats
*Pullups, Pushups, and Air Squats may be broken up*



WOD 5/8/14

10 minutes to warm up Snatch


7 min EMOM
– 2 Snatch (rest ten seconds between attempts)


14 min AMRAP
35 Wall Ball (20/14)
10 Power Cleans (135/95)
15 Box Jumps (24/20)