Tomorrow, Memorial Day, we honor those that have died serving in the U.S. Armed Forces. Tomorrow we as a community will be performing Murph, in honor of Lt Michael Murphy. We have been practicing for this, and not just with the weekly prep cycle we’ve done for the past month but with every WOD we come in and do each week. We can do this. Whether you are coming to do full Murph, a half Murph or a modified Murph lets get our awesome team together tomorrow at 10:45am! That is the only time we will be running class tomorrow. IF you miss Murph tomorrow because you are out of town or you have to work, I know a few athletes will be doing it Tuesday, everyone is welcome to at any of our regular class times! Those of you who do Murph on Monday please don’t skip out no matter how sore you are on Tuesday. You’ll need to move! We have a day planned for mobility and recovery.
Please remember today to hydrate, take care of those calluses, eat well and sleep like a baby. Seriously. Do this and you’ll be prepping yourself for getting through this WOD tomorrow.
We cannot wait to see everyone tomorrow! Don’t forget the Potluck to follow, bring something tasty to share and see you at 10:45am!
Enjoy your rest day!
As we get closer to Memorial Day we thought it best to help explain what the meaning of a Hero WOD is and why Crossfit has them. Crossfit names these very intense workouts after fallen heros, soldiers, firefighters, and law enforcement officers that have sacrificed their lives in the line of duty. These are not considered quick or relatively easy WODS. They are hard and brutal for a reason, they cause discomfort. We do these WODS to remind ourselves that no matter how much we suffer during the workout it is nothing compared to what these warriors go through. When we are finished we can high-five our fellow athletes and get back to our wonderful lives with our friends & families. We have so much to be thankful for!
Murph was named after Lt Michael Murphy. This was one of his favorite workouts which he called “Body Armor”. Crossfit named it Murph to honor him and just about every Memorial Day crosfitters all over will be performing this WOD. We got this, JabCrossfit athletes! We’ve been prepping for this workout! See you Monday, May 30th at 10:45 am and don’t forget to bring something for the potluck to follow, if you can stay! You’ll see everyone starting to sign up on the whiteboard. Looks like so far there is beer, bacon, tacos and donuts! Sounds good to me!
We have another week and 1/2 left before Memorial Day and you know what happens then, MURPH! We’ve been ramping up this month in preparation, taking care of our calluses (right?), working out regularly and taking time to recover. Here is a fantastic post on Murph please take a moment to read!
Now, don’t let the words “most brutal crossfit hero wod” intimidate you. Yes, it’s hard. It’s supposed to be hard. But like the post said you are doing this wod in honor of Lt Michael Murphy and all the other men and women who have and are currently serving our country, sacrificing everything. You got this, we KNOW you can do it. Here is how it’ll work come Monday May 30th: We will start at 10:45am. Get here on time, do a little warm up and definitely some mobility. You’ll be nervous, excited and everyone will be chatty. You’ll have taken care of your calluses one last time before you arrive. You will have hydrated well, eaten a little something a few hours before and most importantly gotten a fantastic night of sleep. We will wrap up at lunchtime and we plan to have a Potluck after Murph! Yes!! Let’s get our amazing community together on Monday, May 30th at 10:45am. Do Murph, recover and enjoy each others company with some delicious food! Bring whatever you’d like to share! It does not have to be Whole 30, it can be whatever you would like to bring! Cannot wait!
Also, I wanted to remind those newer athletes that if this is your first Murph, you have the option to do a 1/2 Murph. Partner up with another athlete also doing 1/2 Murph and bust out that full Murph together! We got this!
Finally, the Crossfit Regionals started last weekend! Have you been keeping up? They are all on Youtube, I highly recommend watching a few. These are some amazing athletes competing to get to the Crossfit Games this summer. This weekend is the NW Regionals, they’ll be in Portland competing, I can’t wait to watch!
Happy Mother’s Day to all of our moms at Jab! I hope you had an amazing weekend and were treated like queens! I had a fantastic weekend that began with our last elementary school auction. Had some sugar, for the first time since the whole 30, in the form of CAKE. Simply Desserts makes the most amazing strawberry cake, it’s true, and if you are going to indulge I highly suggest making it worth it! It can, however, make you feel like complete garbage the following day especially if you stick to a pretty clean diet regularly. I felt sluggish the following day, slightly hungover and it didn’t feel good. I wanted to nap and do nothing more. Blah!
This is the perfect example of how diet effects us. You’ve heard it before. Abs are made in the kitchen. It’s absolutely true! Sugar is the main culprit, be it in the form of alcohol or treats, it causes inflammation which causes bloating and weight gain. You work hard every week, if you feel like you are not getting the results you were hoping for its time to look at your diet. Ideally your meals should consist mainly of lean protein, vegetables, fat and fruit. Think of it all as fuel for your workouts. But lets not call it a “diet” lets just call it eating healthy. Sure we all have our times that we veer from our eating healthy lifestyle. Remember my cake? Its absolutely ok, just don’t let it sabotage what you have been doing and throw in the towel. Keep up the clean eating and getting into the gym and it all comes together! Twice a year we do a Whole 30. We think of this time as a “reset” in our lifestyle. A month without sugar, grains, dairy and yes, alcohol. It is very tough the first time but every go around it gets easier. The best part is coming together as a community and giving each other the support to get through the 30 days. Who else but your fellow athlete that can complain right along with you or inspire you to try a new recipe? We just wrapped up our Whole 30 in March, the next time we will do this is typically October. But why wait until then? Making small changes now will certainly benefit you and make that transition to a whole month of strict paleo that much easier. Think about limiting one thing from your plate/cup that your normally have. And like I mentioned, we are human and there will be times that we feel like indulging a little bit here and there and that is perfectly OK! Want more info? Ask your coaches and your fellow athletes what they eat! What changes have they made over the months and years of Crossfit that have made a difference?
This week we have some slow back squats with a 3 second pause at the bottom (ooh the quads!), strict pull up progressions, Murph Prep and of course some fun and challenging WODS coming your way! See you in the gym!
Last week was one tough week in the gym. You may or may not have known that we did (and some variations of) the Masters Qualifiers from Crossfit headquarters. Meaning: you most likely were more challenged than usual during the week to the point where some of you let coach know you noticed 😉 I’d like to say, nice work everyone! Sometimes we are more challenged than other days and coaches were all impressed with your perseverance and determination to work your hardest!
This week is back to our regular programming, but that was fun! We will once again this week have Murph Prep and those of you that have done Murph in the past know how important it is to get some practice in before the big one! In the past we have run one morning class on Memorial Day and I’m guessing we will not change anything about that this year. We will keep you posted!
Something that has been on my mind lately are three of my favorite things: working out, sleep and diet. You know I love the food part as you’ll hear me discuss food almost every time I’m in class! Next week the blog post will be dedicated to the sleep and diet portion. Until then, keep up the good work and please oh please keep up the callus care! More pull ups are in store for you!