Trick or Treat!



Somehow we are now at the end of October!! WHAT?!  Yes!  Halloween is next Tuesday and we will only be running one class that day at 10:45am!  Come in costume, workout and end it with a treat!  Looking forward to it, we are going to have FUN!

halloween crossfit









Coming to the end of the months means that for some people we are wrapping up Whole 30!  Woohoo!  Here’s the timeline of the next couple of days.  You got this, you can see the light and for some people I’ve heard they aren’t even thinking about it which I think is a fantastic thing!  It would be worse if you were counting down the days til you could indulge in some cake!


(Interlude) Day 21: I am so over this.

You’ve solidly settled into week three of the program at this point. Your clothes fit better; your skin is clearer; your inner awesomeness is shining through. But despite the many benefits you’re seeing, you went to bed last night dreading the thought of breakfast. You weren’t much more excited about it this morning, either. Come to think of it, you’re not thrilled with any of your meal options right now.  In fact, if Iron Chef Bobby Flay were to walk into your kitchen right now and offer to cook you any Whole30 compliant meal you wanted, you’re not even sure you could think of one. Just about anything sounds like more fun than sitting down to a big plate of Whole30 grub.  You’re loving the way your body is responding to the program, but you’re just not sure if you can make it through 9 more days. And if you see even one more egg, you are going to scream.

Somewhere in the third week of the program, serious food boredom sets in. For some folks, it gets so overwhelming that they lose their appetite altogether for a few days. Don’t let the food fatigue overtake you – plan ahead! Get to work in week two and hunt down some new recipes to keep the fire burning! Find inspiration from our Whole30 Recipes Instagram Feed, cruise the Whole30 Pinterest boards, or pick up a new cookbook. Find some exotic produce in the grocery store, try some exotic recipes – do whatever you can to get over this little speed bump. Being bored and hungry is just a recipe for disaster, and this, too, shall pass.


Day 28: 28 is as good as 30…right?

It’s day 28. DAY 28! You’ve almost made it!  You pushed through all the rough spots, fought off the food boredom, and you’re really loving where you are right now.  You’ve had a solid breakfast, packed a delicious lunch, and planned a stellar new recipe for dinner. You’re primed to make it through day 28 without breaking a sweat. But then you get to work. Today is your department’s monthly birthday celebration, and at the mid-morning break a co-worker teases, “You’ve been so good for 28 days! Isn’t 28 as good as 30? Just have one cupcake with us to celebrate.” You brush the comment off – you’re used to them at this point – but it really gets you thinking. What have you got to lose at this point?  What benefit could two more days possibly bring you? Isn’t 28 days just as good as 30?

The answer is a loud and resounding NO. 28 days is NOT as good as 30, and we’ll tell you why: You owe yourself 30 days. You made a commitment to give yourself 30 full days of Good Food and improved habits. When you make a commitment to self-improvement, it’s a big deal! If you cop out now, you’re telling yourself that the commitments you make to yourself are open to compromise. You’re telling yourself that you are not important enough to honor your commitment to you.  But that’s not true, is it? You ARE important. You ARE worth a full commitment. Require that of yourself and celebrate with a renewed sense of integrity, not a cupcake.

Keep Moving!





Fall is officially here and now that the darker days have come upon us we won’t get as much running as we did all spring and summer.  Boo for some and yay for others.  Am I right?!  Don’t worry though, we will find some other awesome ways to get in that cardio in and keep in mind on the days you aren’t able to get into the gym or it’s the weekend, take advantage of some good weather and get out for a little run!

Over the years I’ve had lots of questions about supplements.  What should you take?  Why?  What kind?  For a long time I didn’t take any supplements.  More for the reason that I just forgot every single day than anything and I wasn’t really sure what I should take.  After years of research and talks with my doctor I came up with a few that absolutely help me AND most importantly I REMEMBER to take them!  Woohoo!    I take Probiotics, Omega-3, Magnesium Citrate and Collagen.  The first three I take in the evening.  I have found that the Magnesium really helps with my sleep and muscle recovery.  (It is super sour though so adding a shot of apple juice to it really helps.)  The Collagen I mix in my coffee in the morning.  It’s completely tasteless and an easy way to get that supplement in.  Probiotics are great way to add healthy bacteria, for as we are finding out more and more how our gut flora is the motherboard of our health!    The Omega-3 helps battle inflammation.  The Magnesium Citrate I take as I know I am very deficient in Magnesium and it helps not only with my sleep and recovery but with my migraines.  The Collagen is great joint, skin, hair and gut support.  Who doesn’t want great hair and skin?!  Like food, there is no one thing that works for everyone but these are the supplements that I have found do work for me and keep me feeling healthy along with food and exercise.  What supplements do you take and find is helpful?

Week 3 of Whole 30 for the few of us that are doing it this month!  Do you feel a difference yet?  Here’s the Whole 30 timeline for us this week:

Days 16-27: Tiger Blood!

You’ve hit the downhill slope of your Whole30 and life is beautiful—which means different things for different people. For some (generally people who came to the program eating well, exercising regularly, and feeling pretty good to begin with), Tiger Blood means someone flipped a switch and turned on the awesome. Energy is through the roof, cravings are under control, clothes are fitting better, workouts are stronger.

For others, this Tiger Blood stage feels more like a real sense of self-efficacy. It doesn’t mean things are perfect (or even easy), but you’re proving to yourself that you can do this, things are getting better, and you’re seeing improvements (small or large) almost daily. Your energy is steadier, you’ve got a firmer handle on the cravings, and you’re experimenting with new, delicious foods.  You may notice that your ability to focus is keener, your body composition is changing, your moods are more stable, you’re stepping up your exercise, or you’re just plain happier these days.

Of course, this may not happen like magic at the halfway point. There are a huge number of factors that influence which benefits you see and when. If you’re one of those folks who has hit the halfway mark and isn’t seeing or feeling the dramatic changes others have reported*, know this: You’re not doing it wrong. If you began the Whole30 with a medical condition, a long and rooted history of unhealthy food habits, or a chronically stressful lifestyle, your “magic” may take longer to appear, and probably won’t be a “light switch” moment. Don’t stress about whether you’re feeling honest-to-goodness “Tiger Blood”—be patient, and be on the lookout for small, gradual improvements to keep you motivated. Slow and steady still wins this race.

*There really is no such thing as a “typical” Whole30. Honestly. There are just trends and common occurrences.

Keep Moving!




Athlete of the Month!



This month we celebrate uber-Jab Crossfitter, Brian!  Brian may or may not know that on MWF, his score sets the tone for a lot of our athletes for the remainder of the day!  His is the time/score to beat and I honestly have to say when I look at his score I half it or for his time, double it as I know it’ll take me almost twice as long to do that particular WOD than it took him 😉  I expect to see Brian competing in the Crossfit Games in the coming years.

Brian has been at Jab for almost 3 1/2 years now!  One of the nicest guys you’ve ever met in your life he is the father of 2 teenage boys, not only teaches mat at Hale but also runs the weightlifting class for the athletes there AND is a part time model!  What can’t Brian do??!!  Now we just have to get him to sing in class 😉  Here are some more things about Brian:












name:  Brian Coon
age: 48
where did you grow up? Wallingford & Phinney Ridge
when did you begin at Jab Crossfit? June of 2014.  Is this the first place you tried Crossfit?  Yes!
what do you do when you aren’t at Jab Crossfit?  Teach math at Nathan Hale HS
how did you first hear about Crossfit?  Strength coach at N Hale was a crossfit coach and athlete (who made regionals a few years in a row)
when did you realize Crossfit was right for you?  Almost immediately.  Great workout.  Builds strength & endurance.  Super coaching & community.
what is your favorite wod/movement/lift?  Cleans
what is your least favorite wod/movement/lift?  Muscle ups
what is something you have done at Jab Crossfit that you never thought you would do?  Some of the Crossfit Games WODs.  Crazy!
what motivates you to get through a wod?  Classmates working hard and coaches coaching hard.
tell us something about yourself that we may not know.  I sing.
what advice would you give to someone new to Crossfit?  Keep coming.  Measure your success by 1) attendance and 2) gradual improvement
do you have any Crossfit goals?   Be able to do muscle ups by the next Games
what do you love most about Crossfit?  Great workouts and great community.


Doing Whole 30?  How is it going?  Are you feeling bored with your food?  Need inspiration?  Maybe you are having a great time and need to share what awesome food you are eating!  (Or maybe you are like me and devour your food before you can remember to take a photo of it!)  Check out our Facebook page for updates!  Keep up the good work, team!

Keep moving,


Food: our best friend and sometimes worst enemy



Today is day 3 of the Whole 30 for those of us that are participating this month!  Maybe you are not fully participating but have decided to do something else for the month?  Give up one thing that you know can benefit you?  Possibly a dry month, removing dairy or deciding that you are going to drink more water!  Whatever it is you know you are doing yourself a huge favor by resetting your regular diet and heck, it’s only 30 days!  You got this!  Don’t forget we have a Jab Crossfit Whole 30 Facebook page that you should join if you haven’t already.  Lots of posts about what we are eating, recipes, articles, etc to support you during this month.  I post this every time but I love this timeline of what to expect this month, especially good for the first couple of weeks!

There are all kinds of people in the world.  Some who live to eat, others who eat to live.  Some who have issues with food and some who have zero issues.  I have read again and again that we shouldn’t use food as a reward for doing something that we should be doing anyways, like exercise.  We know we need it, we know it makes us feel our best yet I’ve heard that after a hard workout we should not give ourself the go ahead to indulge.  I’m not sure I 100% agree with that theory but I will say that for me I do love food (live to eat) and I do use that as a motivation to get into the gym 5x a week and workout (I’m always thinking about my next meal!).  That said, I know there are things I should not overly indulge in that I do here and there and I use the month of Whole 30 to reset myself and make sure I am getting the macros, fat and protein I need and less of the dairy, alcohol and sugar that I know I don’t need.  Everyone has their own story, their own path.  I would never say that there is only one way to eat as that is never the case!  Doing a month of an elimination diet, especially for the first time, is extremely eye opening.

Do you believe you eat enough though?  Do you believe your regular diet is giving you the most nutrients, energy?  That you feel you can get through a workout and not feel completely depleted?  I came across this great article about “How Eating too Little is Wrecking Your Progress“.  Please take a look!  Sometimes we aren’t conscious of the quantity we actually need to eat when we work out the way we do.  If you aren’t participating in the Whole 30 this month maybe just take the month to keep track of what you do eat!  See how it correlates to your workouts, your sleep, your overall energy level.

Lastly, some PR’s today on the Clean!  Super proud and so excited to see all those numbers!

Keep moving!