Break it up!

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Jabletes!

Crossfit published a fantastic article about going unbroken vs breaking it up.  Check it out here .  What I love about what he says is to never feel pressured to go unbroken.  That said, if there is a movement that you dominate and still have enough in the tank to move onto the next movement than do go unbroken!  The key is, sometimes we push ourselves to go unbroken thinking it will result in a faster time but this is rarely the case.  When using heavy weight, breaking it up not only saves your energy for the whole wod  but it also makes you pace yourself which can save your butt!  Remember we’ve talked many times about breaking up movements in a wod, how we strongly encourage you to not go out the gate and when you rest to give yourself a countdown 3-2-1-pick up that barbell and go!  When you break up your toe to bar or pull ups or even push ups you are giving your arms and hands a break, helping to keep tears away and giving yourself that teeny break which overall helps you finish the wod strong.  Check out their article, it’s worth the read!

Halloween is tomorrow and we only have class at 6:30am and 10:45am.  No 5pm class!  Enjoy all the fun!

Lastly, Coach Chris, Coach Judy and your fellow athletes Yana are doing the Leukemia & Lymphoma Big Climb again this year!  If you would like to join them do it soon as it sells out quickly!  Here is the link!

Keep moving and see you this week!

Carissa

Something new!

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Jabletes!

The last couple of days, in a few of the classes, we’ve started a new warmup!  It was high time, we typically change our warmup every quarter or so and suddenly it has been about 3x that!  Time flies, right?  Here’s how it’ll work.  When you come into the gym, grab a jump rope and work on those double unders, then move onto some pull ups focusing on eccentric movements meaning jumping to the top of the pull up and slowly, in control, bringing yourself down to full extension.  Do this about 3-5x.  Still waiting for class to start?  Grab a foam roller!   Once class has started we will then all do the warmup together.  It’ll be fun, more focus on dynamic movements and get that heart rate up 😉  Super excited!  Don’t worry, you’ll still get to socialize with your favorite people in the gym, that usually happens when we share barbells during the strength.  But coaches had noticed that most of our athletes had stopped doing the warmup after some pass throughs.  It’s ok, though not optimal!  Move through the warmup with intent, getting your body ready for your strength then the WOD for that day.  Over time, you’ll see that properly warming up will lead the way to progress (along with sleeping and eating well)!

Lastly, we have some new faces at Jab!  Primarily in the 5pm class, and if you haven’t already introduced yourself please do!  Nothing feels more welcoming than having your fellow athletes cheer you on during your workout!

Keep moving, and don’t you want this t-shirt?  I do!

Carissa

warmup

appreciate the journey

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Jabletes!

What does it mean to appreciate the journey?  Fitness isn’t easy.  Sometimes life gets in the way be it an illness, injury, kids, pets, family, travel, work.  There is always something.  The key is to stay on track.  So what if you can’t get into the gym for 2 weeks, 4 weeks or even 3 days!  Don’t let that stop you from doing your body right.  So this is a journey.  You get into a groove, you come 3-5x a week and you are starting to feel a difference.  You are sleeping better, you are hydrating, you are doing tons of mobility, you are starting to feel different in your clothes and you notice that you are able to push yourself a little bit more into that “intensity” level at the gym.  Then, boom!  You can’t come in.  You want to but you just can’t because of life.  Don’t beat yourself up, darn it!  Remember, life is a journey and the work you do at Jab Crossfit is all so good for you and sometimes you’ll get more and sometimes less.  That’s human and it’s totally a-ok.  Just keep your eyes on the prize- which is you!  If you can’t come into the gym do something!  Take a walk with a friend, chase your kids up the stairs for a bit, hold a plank while watching tv and during commercial breaks.  This PSA sounds familiar, right?  Yep, I’ve written about this before but I wanted to bring it up again.  You need to embrace life and appreciate everything you can do!  Set a few goals for yourself.  Maybe it’s just coming to Jab 4 x a week instead of 2.  Maybe it’s eat less crap!  Maybe it’s take more time for self care.  Maybe it’s trying for some pushups on your toes instead of your knees.  Maybe it’s practicing those tricky double unders.  Maybe it’s working on those muscle ups!  Whatever it is, set some goals for yourself.  Then, appreciate the journey to get there.  We all have them, and most of us will reach those goals but if we don’t appreciate the journey there why do them at all?

keep moving!

Carissa

worth-it

World Class Fitness in 100 words

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“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, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and 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.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)

Jabletes!

These are Coach Glassman’s world class fitness in 100 words.  This is Crossfit!  We constantly vary the load, time domain, routine and then come back to repeat it later to see how our fitness has progressed!  This is what makes Crossfit challenging, exciting, and what makes us cheer each other on in each WOD!  These are also the guidelines for how to fuel our bodies to keep ourselves going.   Everything is considered Crossfit!  The sports you do outside of the gym, the hike you do with your friends and family on the weekend, the surfing you do at the coast, the basketball you play with your friends.  It’s all good!

 

You may have noticed lately that your coaches are talking a lot more about technique 😉 Lately we’ve had you turn away from the mirrors so you cannot watch yourselves doing your deadlifts, good mornings, etc.  This is ideal for keeping your neck neutral, back neutral and avoid cranking your neck when you lift.  We can’t help but watch ourselves when there is a mirror in front of us!  Most Crossfit gyms do not have mirrors, we only have mirrors because we are housed in a karate dojo where students need to watch themselves, follow along with their instructors and their instructors can see everyone.  When we’ve done this we’ve seen a huge improvement in everyones technique!  So exciting!

As you know, we are sticklers for full range of motion.  Whether it’s push ups (you’ve heard us say it over and over: chest to the ground, full extention at the top meaning no bend in the elbow, elbows in!) squats (hip crease below knee, chest up, back flat, knees out, open hip at the top!) or any of the oly lifts (full open hip at the finish, active shoulders, neutral back!) though we are not a “no rep” crossfit box we will remind you that you are only cheating yourself and could potentially lead to injury when you are not completing the full movement.  Since we go over each movement before the WOD we are definitely seeing everyone working very hard to get that full range of motion!  So proud!  Keep up the good work, athletes!

Lastly, Whole 30 is officially over!  Did you do the Whole 30?  Did you ever feel that Tiger Blood?  Some of you may have and some of you may not.  It varies on each athlete and what your diet before the Whole 30 looked like.  It will also vary each time you do a month of clean eating!  Interested?  We will do the Whole 3o as a group again come spring!  Until then, what thing or things have you changed about the way you put together your meals since doing the Whole 30?  Have you tried to completely avoid certain food?  Did you notice any changes in how your body felt, your skin looked, your energy level while reintroducing food that you have avoided for the past 30 days.  Both Coach Chris and I have posted the way to reintroduce food back into your diet because doing it all at once with a pint of beer will mess you up!  Just kidding, the reality of it is that you will have no idea if you are affected by sugar, dairy, wheat, legumes if you eat everything all at once!  Want to know more?  Ask your coaches!  Ask your fellow athletes!  We have a wide range of knowledge here 😉

Keep moving!

Carissa

 

Working through the dings

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Jabletes!

At some point all of us will end up with an injury, whether it happens while training, rolling in Brazilian Jiu Jitsu , simply picking up something at home or while out for an easy jog it will affect each of us in some aspect in our lives.  How do you get through it?  Well, I agree with Crossfit Journal’s article that we all should keep moving, do something and stay active as much as we can.  Mentally this is very tough!  Our egos can get the best of us and we want to do the same workout everyone else in the gym is doing but listen to that little voice inside your head when it comes to this.  Every single WOD can be modified to fit your needs.  As always, have a chat with your coach before hand and let them know where you are injured and together we will come up with a doable WOD!  I came across this article from Crossfit while looking up info about working through an injury.  There are a few of us at Jab (myself included!) that are injured at the moment and will have to modify every single workout for a while until we are free from that pain.  I’m looking at a long road of lower body work…  Take a moment to read the article, he has some really great advice in there!

Whole 30 for Team Carissa is completed!  Team Chris has just a few days left!  I’ve heard from a few people that at the very end they felt that “Tiger Blood” and were encouraged by that to continue on with the clean eating!  Like I mentioned on our Whole 30 FB page, how you introduce food back into your diet is very important.  Think of these last 30 days as an elimination diet.  Now when you try dairy or grains you make sure you only try that for a day and eat quite a bit of it to see how it affects you.  Here is the article from Whole 30 about how to do the reintroduction, step by step.  Careful with it, once I gave into my own hunger and devoured an entire BBQ meal right after the Whole 30 was completed.  Full of sugar, grains, beans and dairy I was actually hung over the next morning!  Now that you are at the end of a month of clean eating, how will you change your regular diet?

Keep moving, team!

Carissa