Week of 1/25


As you noticed if you were in class this past Tuesday we did a workout from Crossfit Open in 2013!  13.4, meaning 2013 and the 4th workout in the Open.   It’s a good one, and we will continue to do old Crossfit Open workouts between now and when the Crossfit Open begins Feb. 25th.  There are a few reasons for us redoing old Open WODS.  They are challenging, they are fun and it’ll start to prepare your mind (and body) for when this years Open begins later next month!  Once the Open begins these are the WODS that you’ll want to give that little extra push in, those last few reps before the timer hits. They aren’t any different from WODs we usually do at Jab Crossfit, but they are certainly more exciting and with that excitement comes energy and enthusiasm!   I have officially registered for the CrossFit Open!   If you go to http://games.crossfit.com/ and type “Jab CrossFit” in the search bar, you’ll see our gym pop up as well as all athletes registered for the Open.  I hope you are considering signing up,  if you are still unsure remember that the cost is $20 and each wod has both scaled and Rx options available.   So far it’s just Martin and I!  Masters are strong!

Something that came up this week that has been on my mind is deciding your weight in a WOD.  We write RX’s as a guidance, a goal for those of you that are newer to Crossfit, a challenge for those of you that hit the prescribed weight every time.  That said, it is so important to take the time to build up your strength from novice rx to intermediate rx to advanced rx.  The best way to check if you are using the right weight for a WOD is to try it.  Do a few warm up reps before Coach starts the timer, thinking about all the movements in the WOD.  Does it feel too light?  Add a bit more.  Too heavy?  Take a bit off.  Then, check in with your Coach, we are there to guide you!  We know what you are capable of doing!  It is our job to make sure you are working with appropriate weight.  Your coach is trained to challenge you and keep you safe.  Furthermore, that great Crossfit article you read online about making gains or your fellow athlete may have good intentions encouraging you but they do not know your history, the goals of the workout or what the programming is in the future.   Another way to check your weight is at the end of the WOD.  Did you come in far ahead of everyone else working out?  There is a good chance your weight was too easy for you.  Did you finish long after everyone else?  Maybe the weight was too heavy.  What I’m saying is your weight for a workout should be challenging but should never compromise your technique.  During a workout it is absolutely ok to take weight off if it feels too heavy or even add weight if it feels too easy.  Worried about wasting time changing up your weight?  Coach will be right there to help you.

Keep up the good work everyone!  Love seeing everyone improving in class, your dedication is paying off!


Week of 1/18 to 1/22


We started this week with a big Hero WOD, on Martin Luther King Jr Day, “Danny” had you doing a 20 min AMRAP of box jumps, push press and pull ups.  Phew!  The Arms!  The Legs!  Thanks to all of you that came to workout!

I was out of town all weekend down on the other side of Mt Rainier skiing with the family at White Pass.  The skiing was fantastic, so much snow,  and I was shocked to not be sore at all after not skiing last season!  Must be all the squats we do 😉  This got me thinking about the idea of sport outside of our gym.  At the top of our Crossfit Hierarchy Pyramid is Sport.  I think of sport in which we can apply our athletic development to anything we do outside of our gym.  Playing soccer, snowboarding, skiing, running a half marathon/full marathon, martial arts, coed softball, etc.  We encourage all of you to keep doing those amazing things you do outside of Jab Crossfit.  They are the sports that will test your athleticism the most as they are unpredictable and varied.  Huh!  Just like our WODS!

Don’t forget, registration for the Crossfit Open is now!  Like I mentioned last time, the workouts are hard, we have no idea until the evening before what the workout will be and you will all be amazed at what you are capable of doing in the Open WODS!  There are scaled versions for those of us that need that (me!!) and the RX’d versions for those of you that have the power and the ability to do it!  Please consider signing up.  It is so much fun to do the workout and see how you did against everyone in the world!  Find it here: http://games.crossfit.com/

Quick reminder that we switched Tuesday and Thursday class time to 6:30am and 9am.  Open gym still at 8am on those two days.  If you had a busy week and weren’t able to get in very much don’t worry as you can come Saturday or Sunday at 8am!

Keep up the good work everyone!  Your coaches love seeing you in class!


Week of 1/4 to 1/8

Happy New Year Jabletes!
How has your new year begun? Do you have goals? Have you made them reachable? When you see the first glimpse of early success, celebrate it!! Remember, making your goals realistic helps set you up to succeed, adjust your target or deadline as necessary. Coach Chris sent me a quote today from Tony Robbins “Most people overestimate what they can accomplish in a year, but underestimate what they can accomplish in a decade.”

This brings me to let you know the 2016 Crossfit Open registrations begins Thursday January 14th! Starting February 25th, and continuing for 5 weeks, the Open is an amazing way to bring the Crossfit community together. Each Friday, starting on Feb 25, Crossfit releases the WOD that we at Jab Crossfit will do with every other Crossfit box around the world! I highly encourage all of you to sign up. It’s so much fun, super challenging and exciting to see what you are able to accomplish! Here is the link http://games.crossfit.com/about-the-games/the-open

The cost is $20 and all workouts have two versions: RX and scaled. We will be doing the Open WOD every week anyways so sign yourself up!  You will be amazed at what you can do during the Open.  Some people PR, some are able to finally get that kipped pull up or double under, worksome see the WOD as a huge challenge and once done are so amazed that they finished it!  It’s a fantastic community builder.  Let’s all do this together!

Keep moving!