16.5! The Crossfit Open is at an end!


Congratulations, everyone, on wrapping up the 2016 Crossfit Open!  We are so very proud of every single one of you!  You were faced with multiple challenges, pushed yourselves and some of you got those bar muscle ups!  I know you are all a little sad the Open has come to an end.  We have all had a fantastic time and looked forward to those nail biting announcements every Thursday evening.  Look ahead to next year!  You’ll be amazed at how you have improved from now to then!  16.5 gave us a repeat of 14.5, Thrusters and bar over burpees.  Brutal.  Have you seen Dave Castro complete 16.5?  Somehow it made me feel so happy to see he is human, kind of like when your coach does the WOD.    It was a tough workout even for him!  http://games.crossfit.com/video/ro-vs-boz-open-workout-165

Next up is the Crossfit Regionals where we can see the best from the Open compete in May!  Can’t wait to see!

Finally, we are coming into week 4 of Whole 30!!  Woohoo!  Home stretch!  I absolutely love our community and sticking together through challenges like this helps me feel supported, I hope it did the same for you.  Now, it’s very important to be careful about how you re introduce foods you’ve removed for the past 30 days.  After this weekend please do not go all out and eat a meal of all the things you’ve been denying complete with alcohol!  There is a strategy to reintroduction and you need to follow it carefully or else your body will let you know you did not do this the right way, which I call a food hangover.  Blah.  Don’t do it!  Here’s the plan:

The Reintroduction Plan

You’ll reintroduce “less healthy” foods back into your diet one group at a time, while keeping the rest of your diet as Whole30-clean as possible. Think about it like a scientific trial, where your Whole30 is the control and the one food group you are trying to evaluate is the experimental group.

This means you’ll have to plan carefully, and not combine major food groups during your reintroduction period. For example, don’t eat a slice of toast with peanut butter, because how will you know whether it was the peanuts or the bread that made your joints ache? Do your best to reintroduce each designated food group (as outlined below) alone on your reintroduction day.

Yes, you’ll likely get some added sugar in many of your “experimental” foods—that’s really hard to avoid.If you do choose a reintroduction food with lots of sugar—say, a Starbucks grande Caramel Frappuccino (with a whopping 64 grams!) with whole milk—you’ll have to deal with the dairy + sugar consequences all at once. Chances are, however, you’ll know intuitively what to attribute to which ingredient—digestive issues are generally dairy-driven, while energy fluctuations, cravings, and mood swings are probably sugar-related. However, some side effects, like skin breakouts, may be the result of the sugar, or the dairy, or the combination of both.

We encourage you to continue to increase your awareness of how the foods you eat are affecting you even after your Whole30 and reintroduction are over. By paying attention every time you eat a non-Whole30 food in the months to come, you can learn even more about how your body reacts to certain foods or ingredients—and continue to make more informed decisions about which foods you deem are truly “worth it.”

Reminder: If you don’t miss a particular food or drink that you know makes you less healthy, don’t bother to reintroduce it. Not missing tofu, black beans, cottage cheese, or brown rice? With evidence pointing towards these foods making you less healthy, there’s no reason whatsoever to add them back into your diet. Only reintroduce those foods that you suspect you’ll really want to include back into your diet once in a while, and leave the rest happily behind.

Sample Schedule

Here is a sample 10-day reintroduction schedule. Feel free to alter your particular food choices to suit your needs.

Day 1: Evaluate legumes, while keeping the rest of your diet Whole30 compliant. Try some peanut butter on your green apple with breakfast, a bowl of miso soup at lunch, and a side of black beans with dinner, while paying attention to how you feel. Then, go back to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate legumes into your regular diet—if at all.

Day 4: Evaluate non-gluten grains*, while keeping the rest of your diet Whole30 compliant. Eat a serving of white rice, some corn tortilla chips, and a slice of gluten-free bread, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate non-gluten grains into your regular diet—if at all. *Corn, rice, certified gluten-free oats, quinoa, etc.

Day 7: Evaluate dairy, while keeping the rest of your diet Whole30 compliant. Have yogurt in the morning, some cheese in the afternoon, and ice cream after dinner, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate dairy into your regular diet—if at all.

Day 10: Evaluate gluten-containing grains*, while keeping the rest of your diet Whole30 compliant. Gluten is such nasty stuff that we want to break it out from the other grains, so you can evaluate it all by itself. Over the course of your day, eat a muffin, two slices of whole wheat bread, and a side of whole wheat pasta, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate gluten grains into your regular diet—if at all. *Anything made from wheat, rye, or barley.
– See more at: http://whole30.com/step-two-finished/#sthash.iPvSc1oo.dpuf

If you have any questions feel free to ask your coach!

16.4 and Whole 30 week 3!


We are almost to the end of the Open!!  I hope you’ve all had as much fun as I have being challenged by overhead or front rack lunges, heavy front squat ladders, hand release push-ups or handstand push-ups and some of you getting those bar muscle ups- so awesome!  I bet you have a whole new set of goals now.  Can’t wait to see what the last workout will be!  My hunch is thrusters   We will find out Thursday evening, watch it live starting at 5pm!


For those of us doing the Whole 30 we are coming into the 3rd week!!  Woohoo!  Already half way there! Don’t get discouraged by feeling as though you are eating the same food over and over again.  Keep posting those pics of your food!  Trust me it’ll inspire everyone to try a new recipe, to get out of that rut of food that you aren’t excited to eat.  I know you’ve seen what I’ve eaten almost everyday.  I want to see what you are eating!

Here are some great sources online to kickstart the third week!



Keep moving!

Whole 30 week 2 and 16.3!

Congratulations on making it to the half way point of the Crossfit Open!  So far we’ve seen lunges, burpees, pull ups, squat cleans, double unders, toe to bar, snatch and bar muscle ups!  What will 16.4 and 16.5 bring us?  Can’t wait to find out!  All of the workouts have been challenging in their own ways but it’s that great feeling of getting through each one that makes us all athletes.

For those of us doing the Whole 30 we are moving on to week 2!  The first week is hard, for sure.  You have to be organized to be successful.  I hope everyone has gotten through the “hangover” and “kill all things” stage and though you may feel zapped for energy, especially when you come in for your workouts keep up the good work.  Seriously!  Your body is getting used to this new way of eating and has to discover how to use the fuel you are giving it.  Soon, in a couple more weeks,  it will turn a corner and you’ll feel a burst of new energy, you’ll start sleeping better, your body might start to feel different in your clothes and your skin will start to glow.  Post some photos of your meals!  Even if you think it’s boring to look at or isn’t the prettiest plating it inspires all of us.  Sometimes I am so ravenous I’m half way through eating and then realize I have forgotten to take a photo!  Keep your eyes on the prize, getting to day 14 is key!  If you come across a great recipe share it with your community!

Before I forget, congrats on just about everyone hitting new PR’s last week!  Now you know what your working weight is!

Keep moving!


muscle ups

Whole 30 week 1 and 16.2!


Congrats on completing 16.2 which was one tough workout, no doubt, and you all did an incredible job.  You should be proud of your determination, strength and endurance.  Super impressed that Chris, Brian and Martin returned this weekend to give RX 16.2  another go!  Those of you that did 16.2 scaled, you worked your hardest and you got a fantastic workout!   Can’t wait to see 16.3, whatever they throw at us.  We are ready!


Tomorrow begins day 1 of the Whole 30!  Full of emotions about taking on a daily challenge?  Don’t worry, you are surrounded by Whole 30 pro’s that have excellent tips, recipes and inspiration!  Ask around in class!  Post on our Whole 30 FB page!  Here are a couple of links to get you started in case this is your first time.

The Official Whole 30 site http://whole30.com/whole30-program-rules/

A big hit with everyone for the past few challenges we have done at Jab is Nom Nom Paleo.  Her cookbook and blog are fantastic resources to help you get inspired for your meals.  http://nomnompaleo.com/post/42057515329/the-round-up-30-days-of-whole30-recipes

I’ve also founds great resources on Pinterest.

This challenge is hard, yes, but I think it is important to remember that it is only 30 days and doing with the support of your fellow athletes is what makes it fun and doable!  I have learned so much from doing the Whole 30 challenge numerous times in the past and I know, personally, it makes a huge difference in my workouts.  I feel clearer, sharper, stronger and that I have more in the tank to get through those challenging wods!

Let me know if you want to be added to the Whole 30 FB group!  Want to be removed (maybe because you can’t stand to see our beautiful, healthy , photos of our meals)?  I’ll take you off the group 😉

Lastly this week we will hit 1RM’s in the Push Press!  Make sure you get into the gym Tuesday or Wednesday to get those numbers!  Nice work on PR’s last week and remember, not everyone will always hit a new PR.  It’s frustrating, yes, but after a while of hitting new numbers every time we have gone for that 1RM we end up plateauing and it gets harder to be able go heavier.  Or, maybe you haven’t been as consistent in coming in as you used to.  That’s ok!

Keep up the good work!