no regrets!

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Jabletes!

I hope everyone had a wonderful Thanksgiving holiday!  Did you get out with your family and friends and do something fun?  Did you eat all of the gravy, stuffing and turkey?  All of the pie?  Wonderful!  Did you feel bad about what you ate?  Gosh, I hope not!  Seriously!  You work hard.  You do the best for your mind and body and you should never feel guilty about anything you eat.  The best thing to do is to pick yourself up the next day, eat a delicious healthy meal and get to the gym!  No regrets.  Unless you make it a habit of eating stuffing, mashed potatoes, gravy and turkey for dinner with pie for dessert every week than you have nothing to feel bad about.  Sure we all indulge.  That what’s Thanksgiving is all about!

This Thanksgiving we did something a little different.  We put a meal in the crockpot and went for a hike.  My husband chose Poo Poo Point in Issaquah.  It was steep, crowded and was definitely difficult.  Didn’t need a jacket as we got so sweaty getting up that mountain!  Our 12 year old loudly complained the entire time up.  Our 15 year old barely made a sound and kept moving.  At the top, it was gorgeous.  A large clearing where paragliders take off.  A big grassy knoll right into a drop.  Total vertigo for me!  We were ecstatic to have made it!  The rain and wind picked up and we were happy to head back down the mountain.  Easy peasy coming down, everyone was all smiles and laughter.  We had a great time and came home to a delicious meal of red beans and rice followed by a movie marathon!  Perfection.

I loved seeing Chris and John running the Turkey Trot on Thursday too!  Getting out and doing something with your family and friends is a great way to do something different than what we do in the gym and more than anything getting to spend some quality time together which makes it fun!  Isn’t it the element of fun that makes us workout each day?!

This week is our last week of our strength cycle.  Looking forward to the  next 2 weeks where some of us will hit some new PR’s in the gym!  (and some of us will not and that’s ok…more on that next week!)

Keep moving!

Carissa

CrossFit Invitational is here!!

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Jabletes!

Somehow we are in the week of Thanksgiving!  Wow!  I’m looking forward to a day with my family, enjoy a hike and  appreciating all that we have.  Some of you have asked about travel wods?  If 100 burpees doesn’t appeal to you, check out www.travelingwod.com  and www.noexcusecrossfit.com  or take a jumprope with you and work on those double unders and triple unders!

Today is the Crossfit Invitational!  This is like the all-stars from the Crossfit Games.  A team for each region is competing and the first event was a four team synchronized deadlift and burpee over bar.  So exciting!  You can watch it online at games.crossfit.com and I believe on youtube as well.  Davidsdottir, Webb, Pearce, Froning, Smith, Letendre, Wells, Toomey, Sigmundsdottir are all on the mat today!  The women are doing 1RM snatches & clean and jerks at the moment and making it look easy to get 240# overhead!  Love it.  These athletes are just so amazing to watch, they are incredibly strong and have some beautiful technique.  Can’t wait to watch more.

Be sure to note that we have a slight schedule change this week for Thanksgiving:

Monday and Tuesday: regular schedule

Wednesday: 6:30am and 10:45am ONLY

Thursday: CLOSED

Friday: 6:30am and 10:45am ONLY

Keep moving!

Carissa

winter is coming….

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Jabletes,

How wonderful to wake up early and see some daylight!  Then coming home after picking up my kids from school in complete darkness, ready to make dinner and go to bed by 6:30….On the flip side I was ready for bed long before I usually get to sleep.

I’ve mentioned it numerous times how important sleep is for your recovery.  I’m talking real sleep.  Dark room, no kids, no dogs, no electronics, not too hot and not too cold.  7.5-9 hours is the best.  This kind of sleep secretes a hormone that helps support metabolism, appetite, glucose processing and helps muscles recover.  Have you ever come in for a WOD after a bad night or nights of sleep and felt that you just couldn’t find that energy you usually have?  Yeah, that’s a terrible feeling and one that I have battled before.  I hate it.  Nobody likes to be the cranky athlete.  Lack of sleep increases your levels of the stress hormone, make you more prone to diabetes, obesity, hypertension and will make you super cranky as the brain isn’t working the way it should be.   Plus, when you are lacking sleep do you notice how you eat like garbage?  Then you FEEL like garbage?  Then you don’t want to work out because you are tired?  See the connection?  Get your sleep, people!  I know life is stressful.  I know we all have a lot on our mind right now.  Get that good night of sleep and it will help you in so many ways.

Sleep well and train hard!

Carissa

values

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Jabletes!

I hope everyone had a fun, though very wet, Halloween!  My kids were disappointed that it fell on a school night so I spoke in a sweet and loving voice and reminded them that for all of middle school/high school they will be celebrating Halloween on a school night.  Fun!  But the rain didn’t hold anyone back too much.  Seems like all the kids got out there and had fun.  Some great grown up costumes too!

Have you ever visited another Crossfit Box?  Some will have a “rules” list for everyone at the gym to follow.  It’s a great reminder for everyone new and for all the regulars too.  Years ago, our Coach Tyler had set up what he called “values” which sounded much more friendly than “rules”.  More like our Jab style, friendlier and accessible to everyone.   Here they are:

Jab CrossFit Values:
1) Wait to put back your equipment until every athlete in the gym has finished the WOD
2) If you finished before other athletes, cheer them on!
3) Please oh please don’t drop empty barbells to the ground. They really are quite expensive
4) When carrying barbells, please carry them up and down, toe to head. It’s safer that way
5) Better late than never! I’d much rather have you come to half a class than no class at all
6) Tell the coach when you’re injured, sick, hurt, or otherwise incapacitated :)
7) Never finish a WOD feeling like you have more to give
8) Curse, grunt, and yell. Anything that gets you through
9) Shave your callouses
10) When in doubt . . . squat, and squat deeply
11) Have fun!
I especially like #11.  Having fun is the best part.  Yes, we will all complain but if you are leaving with a smile on your face and you come back the next day for more you ARE having fun!  We have an amazing community of athletes and each and every one of you is what makes it fun!!
Keep moving!
Carissa