Buddy Day!

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Jabletes!

Congratulations on wrapping up yet another Crossfit Open!  There were some fun yet very tough workouts this year and everyone put forth some impressive intensity into each and every week!  Impressive as not every athlete registered for the Open yet we all made sure to get in each week and hit that rx, scaled or a slight variation of the two.  Last Friday a big group of us celebrated at The Duchess.  So much fun!  We will definitely do this again as everyone had a blast and I’d love to get a lot more of our early morning and midday crew out too!  Now, if you did register and you are curious where you ended up against everyone in the world check it out here type in your name under athlete and you can see how you did worldwide, or select region and scaled division and see how you did there!  Can’t wait for next year 😉

This Sunday, April 2nd (following our regular 8:15am class) from 9:30- 10:30am we will be hosting a buddy day for Jab Crossfit!  Bring a friend, do a partner WOD and introduce them to our gym.  We feel that the best marketing for Jab Crossfit is through word of mouth from our amazing community!  Please rsvp on our facebook page so we know how many athletes to plan for!  Now, IF your buddy ends up signing up for a Crossfit trial we will give them 50% off and IF they sign up for a Crossfit membership we will give YOU $100 off one month tuition as a thank you!

Lastly, it’s been a long time but we have Jab Crossfit t-shirts coming soon!  You’ll see the design on our facebook page.  Please pre-order by next Friday, April 7th!

Keep Moving!

Carissa

partner wod

The End of the Open!

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Jabletes!

We have now come to the end of the Crossfit Open!  There has been some really amazing work here at Jab during this Open season!  I’m proud of each and every one of you who have come in each week, whether you signed up for the Open or not, and really gave it your all!  Some of these workouts were doozies!  Those box jump burpees and dumbbell snatches?  YOUCH!  It’s been super fun and I love the feel of everyone in our community cheering like crazy for each other!  This Friday will conclude the 2017 Open with one last workout.  What will it be?  Well, with Dave Castro’s hint he posted of a steak with a knife stuck in it it’s gonna be one brutal workout is my guess!  Everyone is guessing thrusters, we will see tomorrow evening!

Don’t forget, this Friday night following the 5pm class, we are all going out to celebrate!  Now, be sure to note that we’ve changed the location to the Duchess on 55th.  Come workout or cheer on the 5pm class and then follow us up to the Duchess!  Please bring your spouse/significant other with you!

Lastly, I shared this article by She Thrives blog to our facebook page about comparing yourself to others in the gym.  www.shethrivesblog.com  Please, if you haven’t already read it to do so now as this is really important!  You work so hard every time you come to class, it’s easy to dismiss why you aren’t doing xyz because you aren’t tall/lean/short/strong/etc.  To see yourself as an amazing athlete who comes in the door each day and gives your all should be all that matters.  Not focusing on what you can’t do.  Keep those negative thoughts away.  You are doing some serious hard work here and always be proud of what YOUR body CAN do!

Keep moving!

Carissa

Athlete of the Month!

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Jabletes!

Congratulations to everyone who has pushed through the first three Crossfit Open workouts!  Whether you are signed up or not, it’s still awesome.  Maybe next year you’ll consider 😉  We have two more workouts from the Open coming up!  Wonder what it will be?  We still haven’t seen thrusterswallballsrowingdoubleundersdeadlifts and who knows what else Dave Castro might come up with?

Next Friday, following the 5pm class, we are going to head down to The Ram to celebrate!  Like I’ve mentioned, everyone is invited, whether you signed up for the Open, did any of the Open workouts or not, please come!  RSVP on the event on our facebook page 😉

Our athlete of the month is Dice!  Dice started at Jab over a year ago, though it feels like she’s been a member of our community since the beginning.  Always encouraging fellow athletes, always pushing herself hard through a workout, sometimes complaining at the site of whats to come yet ALWAYS leaves with a big smile on her face!  Dice, we love having you here with us!  Thank you for being such an important part of our community!

 

Dice CF

 

 

 

 

 

 

 

 

 

 

 

1. name: Candice Redden
2. age: 33
3. where did you grow up? Bennington, Vermont
4. when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I did Crossfit for a year back in NY, took some time off, and then started here in December of last year.
5.  what do you do when you aren’t at Jab Crossfit? I play rugby for the Mudhens, I go to lots of live funk shows, and I hang out at Madison Park beach when it’s nice.
6. how did you first hear about Crossfit? I saw some people running with kettle bells on the Gilman and decided I needed to find them.
7. when did you realize Crossfit was right for you?  I fell in love with lifting. It’s physical and mental. It takes fearlessness and perseverance. It makes women feel powerful. It is a great equalizer.
8. what is your favorite wod/movement/lift? I love to deadlift!
9. what is your least favorite wod/movement/lift? Pistol squats.
10. what is something you have done at Jab Crossfit that you never thought you would do? Climbing a rope!
11. what motivates you to get through a wod? Honestly, it’s the people. I love the community, and I am continually inspired by the drive and strength of the folks around me.
12. tell us something about yourself that we may not know. I gutted houses for two weeks in New Orleans after Hurricane Katrina. It made me fall in love with that city and the grit of its people. It also made me the political person that I am.
13. what advice would you give to someone new to Crossfit? Just keep plugging along and don’t be afraid to stand up for yourself. There’s no shame in scaling and no shame in doing an alternative movement.
14. do you have any Crossfit goals? I’d love to hit an 8 minute mile.
15. what do you love most about Crossfit? THE PEOPLE 🙂 But seriously, Jab is special.

Keep Moving!

Carissa

The aches and pains!

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Jabletes!

Who did hand stand push ups yesterday and felt that ache in your wrists??  I sure did!  Then today with the overhead squats?   Yep, there is a good reason we recommend wrist wraps!  You’ll see a good variety among your fellow athletes in class.  They give really good wrist support and I personally can tell when I haven’t been wearing them and when I have.  Coaches highly recommend having a pair to throw into your gym bag, keep them handy!  The prices range from $5-$20, Coach Annie picked up a pair years ago for $5 at Walmart and they are still in great shape!  Check Dick’s Sporting Good, Etsy, Amazon, etc!

The mobility we do everyday?  Sometimes it is to rehab from movements from the day before, sometimes its to get ready for the work ahead.  We do a lot of reading from Kelly Starrett from www.mobilitywod.com, who wrote Becoming a Supple Leopard.  Lately he’s had some great recovery mobility to use after 17.1 and 17.2.  That low back pain from the dumbbell snatches and burpee box jumps we did two weeks ago?  Yeah, everyone was feeling that!  Kelly posted the mobility at a critical point in my day and, tada!  It worked like magic!  The lunges in 17.2?  He posted some great stuff to recover from that too!  Wonder what 17.3 will bring to everyone?  I’m excited!!

Working hard brings along soreness.  That is totally common!  What is important is to know the difference between being sore and being in pain.  Pain is not ok and you should alert your coach if at anytime during a movement you feel any sort of pain.  We can assess the movement, give you some tips and give you a modification to do instead.

Keep moving!

Carissa

coach

One down, four to go!

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Jabletes,

Though we have 10 athletes signed up for the Crossfit Open from Jab, just about everyone got a chance to do 17.1!  Some did it twice!  Wow, it was BRUTAL!  After two days I am still sore!  I admit, it was fun.  No, not DURING the workout.  But that feeling AFTER the workout.  These Open workouts are not easy.  They are meant to be hard but luckily for a lot of us they offer a scaled version, then there is the rx version that some of our incredible athletes are crushing!  Nice work!  Wonder what 17.2 will be?  Any thoughts?  There are usually thrusters, rowing and toe to bar in these Open WODS!  Cannot wait!  We have four more weeks of the Open and at the final day, on March 24th we will celebrate together down at The Ram after 5pm class!  See our Facebook event for details!  This celebration is for everyone at Jab Crossfit, whether you signed up for the open or not!

scaled

 

 

 

 

 

 

 

 

 

For those of you who’ve been doing the Feb. nutrition challenge, tomorrow is day 30!  Congratulations on all of your dedication and hard work!  I hope you all found something wonderful about clean eating for a month and continue some semblance to what you’ve been doing to your diet for the past 30 days!  Maybe it’s no alcohol for the week (until the weekends, duh!) or maybe it’s skipping the sugar after lunch or dinner?  Mainly, be careful how you reintroduce foods you’ve avoided this month back into your diet.  There is a whole plan.  Read carefully.  http://whole30.com/step-two-finished/  I’ve warned you!

See you in class this week!  Keep bringing your running shoes with you 😉  With the longer days we now get to run!  Yep, I said “get to”!

Keep moving!

Carissa