Summer is here!!



How is it already coming towards the end of JUNE??  Time flies.  I know this personally because I swear it was just the other day that both of my kids were in elementary school and yesterday I went to my son’s 8th grade promotion.  Today is my daughter’s 5th grade promotion.  How did I suddenly end up with kids in high school and a middle school?  I think I see another grey hair and a few more wrinkles.  😉

Like I mentioned last week we all know summer is a time to travel, camp, take time for the family, summer school and such.  Sometimes its harder to get your own time to workout.  Remember, any activity is better than no activity when you can’t make it into Jab.  Going for a family bike ride, hiking, swimming- that’s all Crossfit too!  For those of you already worried about getting enough time in the gym, do what you can.  If you have kids, let them read a book on the bench while you workout!

Finally, the Crossfit Games are looming and if time is flying by as fast as it seems we will get to watch the games on ESPN in the very near future!  I, personally, cannot wait!  Bring out the popcorn and kick back and watch some incredible athletes compete?  Ablsolutely!  Come July 19th, I’ll be glued!  So excited to see Ben Smith, Matthew Fraiser and Josh Bridges do this year but especially the incredible female athletes: Camille, the ‘dottirs, Samantha and Kara to name a few!

Keep moving, athletes!  You are looking strong!  Get in for the strength cycles as we will be hitting a new 1RM back squat in the near future!






“Elliptical Syndrome”



I apologize for the tardiness in the blog this week!  With a combination of the end of the school year wrapping up and many a night and weekend sitting at softball games cheering on our daughter, I haven’t had much time at the computer!  Completely worth every minute.  Kids grow up fast, in a blink of an eye they are starting middle school, high school, college,  graduating from college, and turning into some fine young adults.  I’m totally enjoying all of the moments!

Coach Chris mentioned the term “Elliptical Syndrome” to me last week.  Turns out, when athletes make a habit of reducing intensity just enough to take the edge off a workout, it has a name.  Think of the elliptical at a big name gym.  20 min of work on that while flipping through a magazine or watching your favorite telenovela will only limit results.  Intensity will knock you onto your back, breathing heavily, sometimes wondering how the heck did you get through that!?  Pushing yourself just a little bit harder intensifies your workout.  Intensity brings results and doing this regularly improves fitness.  Yes, this also means you’ll feel discomfort.  Pushing yourself out of your comfort zone brings that intensity.  That is not pain, by the way.  Pain and discomfort are two different feelings.  Intensity is what makes your brain say this is hard, I want to stop.  Pain will send the signal to the brain that you HAVE to stop because you are doing something that is making pain.  So this week, you may have noticed some workouts that made you push yourself a little bit more.  That is the intensity I’m talking about!  When the athletes are laying on the floor for a few minutes (or in my case sometimes 20+minutes) as soon as the timer stops THAT is intensity!  If you’ve been dialing back because you are new or injured that is the correct thing to do.  The key is to check your time or rounds at the end of the workout and compare to everyone else that day.  Did you finish sooner?  Later?  How did you feel after the workout was over?  Did it feel easy?  Did it feel like you hated every single minute of those thrusters but left smiling at the end of class because you did it and you ROCKED IT?  Did you have to recover for a good 15 or so minutes before you could walk out the door and be sure you could use your leg to step on the gas or shift gears?  Your coaches are getting to know you better and better each week.  We watch you like a hawk and see how you are moving.  Sometimes we will suggest you go heavier, sometimes we will suggest a lighter weight.  Listen to your coaches, athletes.  We are highly trained for this 😉

Lastly, summer is now upon us and I know some of you will be traveling. and even pinterest have some great WODS you can do anywhere!  All that hard work you put in every week can go away within two weeks.  Shocking.  With a minimal workout while away from Jab you can maintain your fitness and come back to Jab without feeling like you’ve been hit by a truck.  Questions?  Ask your coach!

Keep moving, athletes!  You are all doing a fantastic job!


World Class Fitness in 100 Words


“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

– Greg Glassman, CrossFit CEO and Founder –

Sleep. The most important part of recovery.


Hello Jabletes!

Thank you to everyone who came out last Monday and sweat through Murph!  We had our largest group ever!  So much fun to workout with everyone and share some delicious food (PORK, BACON and DONUTS!!) after!  So proud of each and every one of you that did Murph.  We had another wave of Murph on Tuesday and you all rocked it!  Were you as sore as I was the rest of the week?  Lots and lots of mobility and by Friday I could finally go up and down the stairs without groaning!

Coach Chris is planning to run Murph again the last Sunday of June so mark your calendars for June 26th at 8am!  

Something that’s been on my mind is sleep.  I haven’t been sleeping well for the last week.  I know it, I can feel it in my workouts during the week.  I don’t have the energy to get myself through a WOD like I usually do.  Part of this lack of sleep is the heatwave we’ve just had.  I know it’s temporary and it’ll pass but I crave a good night sleep when I haven’t gotten it.  How important is sleep?  Let me explain!  You eat well, you come to class 4-5 times a week.  You are working hard to do the right things for your body and mind.  But if you are not sleeping well at night, I’m talking 7.5-9 hours, your body cannot heal itself.  When you sleep well you secrete hormones that help control appetite, metabolism and glucose processing.  Research has shown that getting fewer than 6 hours of sleep makes it more likely for you to gain weight.  It increases your levels of the stress hormone, make you more prone to diabetes, obesity, hypertension and will make you highly irritable as the brain isn’t working the way it should be.   An athlete that is irritable is not a positive athlete and without that beautiful night of sleep can rob you of the grit you need to push yourself through a workout.

You know the drill.  Eat well, avoid caffeine late in the day, watch out of alcohol at night as it can effect your sleep, workout regularly and be mindful of your electronics at night.  Seriously!  That blue light from your phone, tv or ipad can disrupt your natural melatonin.  If you need those electronics at bedtime, buy some of those fancy blue-light blocking glasses.  Your significant other will think you are pretty darn hot in them!  Put a fan in your room when it’s hot (I should listen to myself), extra blankets when it’s cold, kick the dog out and make sure your room is nice and dark.

Tonight is the night for sleep!  Sleep well and train hard!

Keep moving athletes!  You are all doing so well and looking SO strong!