Tis the Season!

Featured

Jabletes!

How we ended up at the end of December I’m still not sure.  Time flies and we’ve seen some awesome strength here in the gym the past few weeks!  I feel like Oprah handing out PR’s.  YOU get a PR and YOU get a PR, EVERYONE gets a PR!  Well, not everyone, some of us have been content with getting to that old PR number and leave pretty satisfied 😉  You must all be getting those gains at home!  Bring on the holidays!

Now, next week we are officially closed!  I know!  What will you ever do without us?  Well, there are a number of WODS you can easily do at home.  Any bodyweight work, tabatas, death by burpee/pushups/squats/sit ups etc.  Here are a few ideas to get you going!

100 push ups, 100 sit ups, 100 squats for time

30 min EMOM of 5 sit ups, 10 push ups, 15 squats

variation on Murph: 1 mile run, 100 push ups, 200 sit ups, 300 squats, 1 mile run for time

50-40-30-20-10 air squats and v ups

100 burpees for time

Skiing!  Snowboarding!  Cross Country Skiing!  Snowshoeing!  Hiking!  Its all good for you!

 

We will be back on our regular schedule starting Monday, January 2nd 2017!  See you then and Happy Holidays!

Keep moving!

Carissa

 

Not getting a new PR?

Featured

Jabletes!

So proud of all of you going for 1RM’s last week and this week!  We have one more week to go so make sure you get in and lift that heavy weight!  Last week I talked about the importance of those numbers and the possibility of not hitting a new PR.  For some of us that is exactly the case and there are many reasons why you aren’t.  Don’t get frustrated, stay focused and work hard on getting time in the gym but realize there are many contributing reasons why you won’t get a new PR.  I’m going to repeat myself here.  Maybe you’ve been injured and haven’t been able to do those lifts every week in Wendler.  Maybe you have that nasty cold going around and don’t have the energy like you usually do.  Have you thought about your diet?  Your sleep?  I read a great blog yesterday about Macros.  Have you tried this?  Have you ever heard of it before?  I have but haven’t tried it yet as the idea of weighing/measuring/math for each meal seems overwhelming while also making food for my family but I’m willing to give it a try.  Maybe they’ll go Macro too without ever knowing 😉  Knowing that I’m getting ample protein, carbs and fat in my diet is a sure way to see some gains in the gym.  She Thrives Blog here to read the article.  We’ve all done the Whole 30 a number of times and though I personally love how I feel on a clean eating way of life I do feel a little tired in the gym.  I’m considering, let me know if you are too!

The holidays are close!  We are working out a modified schedule for Crossfit over the week between Xmas/Hanukkah and New Years.  We will keep you posted!  Get those goals ready!  I heard Brent say he asked for muscle ups for Christmas this year!

Keep moving!

Carissa

holiday-crossfit

1RM time!!

Featured

Jabletes!

We have made it through another strength cycle and now we are going for some 1 rep max lifts!  Some of us will PR (Personal Record) and some of us will not.  I know, it’s very humbling to go for a new PR and not get it.  For those that are getting some new numbers, congratulations!!  This is an awesome time to test your fitness.  All that hard work put into the gym and whether you are gaining 5lbs or 20lbs that is AWESOME and you should feel so good about that!!  For those of us, myself included, that won’t hit a new PR there are many factors involved.  Maybe you haven’t been getting into the gym as regularly as you used to.  Maybe you are recovering from and injury that has kept you from doing the strength cycle.  Maybe you are not sleeping/eating well or have been laid out with that nasty cold going around.  That is totally OK.  We will not always PR on lifts, heck some of us won’t get close to our old PR’s but you have to keep moving forward.  Don’t let this describe you as an athlete.  Keep you eyes on the prize, those goals are there for a reason and you will get there!  Keep up the good work, you will see it I promise!  This week we are hitting strict press and front squats!  If you miss it be sure to speak with your coach about getting that 1RM in!

Speaking of goals, have you been thinking about what your goals for 2017 are?  If you haven’t, start making a list!

Tomorrow there is a prediction of SNOW!!  The Southern Californian in me is so very excited.  For everyone wondering about snow and if we will be open or not, here is the low down from Alpha Martial Arts:  We will follow any Seattle Public Schools decision about canceling school or a late start.  So, if the kids don’t have school, we won’t be open!  If that’s the case, pull out those cross country skis, go sledding with the kids or have a snowball fight!  We will post on Facebook and send out an email to let you know for sure.

Keep moving!

Carissa