Thoughts on Wellness


What gorgeous weather we have had, how lucky are we to get to enjoy such sunshine and color?! I hope you are all planning your Halloween Costume for next Wednesday, AMA is officially closed BUT we will have Crossfit classes and costumes are a must! I do have an extra bacon costume if you really are stuck for an idea.
I wonder how your nutrition challenge is going, or not? Everyone (including myself) has been super quiet on our facebook page. Now, I can say that besides for the occasional mini snickers (it WAS for trick or treaters but…), I’ve been sticking to it. I’ll blame some of the workouts we’ve done lately that I need a little something something after 😉 I actually completely forget to take a photo of my meal! I eat it, remember, shrug and try to remember next time. Well, that isn’t working so great. We are coming to the end of the month so we hope to see some great costumes and maybe you’ll get a treat next Wednesday!!

My best friend, since childhood, recently wrote a great article about wellness. Though she is talking about physicians, I really found a lot of what she has to say true to myself as a mom in her early to late 40’s and on this journey into fitness/wellness and I wanted to share it with you. We all need to give ourselves a break when it comes to where we are in our lives. Sometimes we can’t (or shouldn’t) do the rx that particular day/week/month. Maybe, sometimes, we need to dial it down a bit and though still come into the gym but not guilting ourselves to expect that we might PR Cindy or get a new 1RM. Being in class is the first step, right? Listen to our body is the second step. Not feeling it? Don’t go heavy. Move your body a little, get your heartrate up a bit, breathe, get sweaty and darn it, enjoy it!! Feeling great? GO FOR IT!!!! Be honest with yourself each and everyday. I’m not saying stop working out if you don’t feel it. What I am saying is ask yourself. Take that moment while you are lacing up your sneakers to check in with yourself. Feel like lifting some heavy barbells? Want to try for your first unassisted pull up? Work on linking some double-unders together? Yes!! That’s what you need to do! Didn’t sleep well and just want to do some mobility? Yes! Do that! As a community we support and inspire each other. I know for myself lately I have not been doing the RX weight, using a band for pullups, not being myself up for not being able to do a muscle up yet and not doing hand stand push ups. Why? Because I know myself well enough, now that I’ve been doing Crossfit for over 5 years, that some of those things just don’t work for me. I don’t feel great the next day (migraines!), it’s too hard on my neck/shoulders/knees, or I know doing under the RX weight for barbells I still get a good workout but without any pain. Some things I like to do because I know I can do them well and I won’t suffer because if it. I pick those things when I can, that is when I can give more in a workout. Moving in general feels great, makes me feel good. Feeling good is the best! Isn’t that why we come to the gym? To feel good? You know what else is motivating? Seeing you all come in a workout! That is inspiration!

Here is my favorite paragraph from Amy’s article: “So here is my advice for wellness: allow yourself to suck at things. Pick the top few things that are really important to you, do them well, and feel good about that. (I choose: spending time with my family, patient care, and teaching.) Then, decide what things can slack off on and do it. (Mine are: cleaning my house, attending conferences, washing my car, volunteering at my kids’ schools, flossing, financial planning, organizing photos, grating my own cheese, folding laundry, doing required online trainings, and a few hundred others.) Say no to that after-hours work meeting, and don’t give a reason. Write marginal clinic notes so you can get out in time for that yoga class (or that nap). Or take on the extra interesting patient and stay late, if it brings you joy. Wellness is about fueling yourself, and the great thing about medicine is sometimes that fuel comes from our work. Just realize that nobody can do it all, so it might be a good night to make cereal for dinner.” I love it.

mmmm, cereal.

Keep moving!

October Challenge and new On-Ramp Program!


Fall is here! Kids are back in a routine which means we are back in a routine!
Tomorrow we kick off fall with our new Jab CrossFit On-Ramp program! Please help spread the word to your friends and family!
Our On Ramp program begins with 2 weeks of semi-private classes to introduce you safely to foundational movements and our approach to building health and wellness through the CrossFit methodology. We believe that CrossFit can benefit everybody and every body 🙂

Our Fall 2018 On-Ramp begins the week of 10/01/18.
On Ramp Class Times:
Mondays and Wednesdays 12:00-1:00pm
Tuesdays and Thursdays 4:00-5:00pm
Following 2 weeks of semi-private on-ramp classes, you will join our regular group classes for the remainder of October 🙂
Group Class Times:
Mondays: 6:30am, 10:45am, 5pm
Tuesdays: 10:45am, 5pm
Wednesdays: 6:30am, 10:45am, 5pm
Thursdays: 10:45am, 5pm
Fridays: 6:30am, 10:45am

Friends can register here and use the code AMAVIP50 to receive 50% off the intro price!

Traditionally we have done Whole 30 every October and we have decided to give YOU the option of how you’d like to challenge yourself this month! Maybe Whole 30 is perfect for you this month or you’ve done Whole 30 numerous times and you are ready to try something different. There is a whole list of options: Keto, macro counting, vegan, vegetarian, paleo. Starting tomorrow, October 1st, I challenge you to do something that you have been wanting to change in your regular meal planning but need a little encouragement. Tomorrow is the day! It could be a big change like eliminating certain foods that are known to cause inflammation. It could be small like not eating sugar/dairy/beer/red meat/soda or no doughnuts for a month. Yep, something!
Whatever it is this evening make a plan and tomorrow morning stick with it! Join our Facebook group Jab CrossFit Nutrition Challenge to post your triumphs and struggles. To encourage your community and share some awesome food inspiration! Do it because it’s good for you and heck, it’s only 30 days! Tomorrow I hope you post what you are doing for the 30 day challenge on our site!

Keep moving!

Fall is in the air!


We have suddenly come to the beginning of Fall and most importantly, the kids are back in school!!! Summer was fun, it seemed to have slowly drifted by with lots of sunshine, downtime, gorgeous evenings and, from the looks of it, some excellent travel adventures! We are super excited to get our gang back together! We’ve missed everyone that has been off on adventures! Now, the leaves are just starting to turn and I swear the other night I felt that nice little chill in the air.

Now it’s time to get to shift the focus back to YOU! Yes, for some of you getting into the gym regularly hasn’t happened but I want to say that this is TOTALLY OK. Yes, those first few wods might be a bit harder than usual but stick with it because I promise it gets better and gets better fast! Don’t let those first few workouts deter you from coming in, consistency is key right now!

We have plans to host a fun Fall Kickoff/Back to School Party. Details to come! My hopes is it involves a fun wod followed by delicious food and beverages! Stay tuned!

Now, I know Coach Chris has posted this weightlifting meet on our facebook page but I wanted to remind you all that the 2018 Armor Open is happening soon! October 27th! There is a novice division that does NOT require you to be a USAW member nor do you have to wear a singlet! Find out details HERE and register. Sunday Barbell Club is working on a progression for this event so please let your coach know if you are interested and most importantly, get in to Sunday 8:15am Barbell Club! Coach Will and Kate are awesome and have a wealth of knowledge to share with you!

Lastly, Coach Annie has recently become a National Academy of Sports Medicine (NASM) Corrective Exercises Specialist! She will be offering a 60min private session(s) to evaluate any imbalances that you might have developed over the years and then “will then develop a plan to address those impairments head on to help prevent injury and keep you in the game. Sessions are great for anyone, whether injury free, recovering from an injury, or experiencing discomfort.” SO EXCITED as Coach Annie has been working hard at this certification and offering this to our athletes at Jab just makes absolute sense! Want more information? Interested in talking with Coach Annie and setting up a private? She has lots of morning and afternoon times available. Email her

See you in the gym! Keep moving!

Who’s the fittest on earth??


I DO hope you were able to sit down and watch at least a few of the events during the 2018 Crossfit Games! They were so exciting! Coach Annie and I had a blast watching together, came up with all sorts of ideas- HAHA!!
Who was crowned the fittest? Well, no surprise on the top fittest man and woman. Tia-Clair Toomey and Matt Fraser both took first place. The most exciting part of the Games? The rookies who took second in the womens, Laura Horvath, and tied for third in the mens, Lukas Hogberg! Coach Annie and I were cheering like crazy for Katrin Davidsdottir who was back on the podium for third place and Patrick Vellner who got second! Patrick started off the weekend with a rough start, his bike chain broke in the first event- Crit! He came in 35th place then took a bad fall in the 5th event: The Battleground, which it turns out bruised his lung! Yikes! He battled his way back up and we were SO excited for him! Where was Sam Briggs? Well, she was in the Masters 35-39 division and came in second place!! She is a beast!

Missed watching? You can find all the events on YouTube now. What’s next? The Team Series!! Yep, we could put together a team to compete! This year is all about the twos: two-person teams will take on two sets of workouts over two weeks. It starts September 19 and ends October 1. Teams can be made up of two men, two women, or a man and a woman.
Here’s how registration works: you will pay US$40 and invite your teammate with a unique link.

Keep Moving!!

It is time!!!


Tomorrow kicks off the 2018 Crossfit Games! I can’t tell you how exciting this time of year is. All of the top athletes who have gone through the Crossfit Open (yep, exactly the same workouts we did last winter) the Crossfit Regionals and now the Games will begin competing tomorrow where they have 4 workouts! Where can you watch this amazing feat? CBS Sports will air 2 hours each day, program that dvr now! Online at CrossfitGames , and streaming on Facebook. All the big names are there: Fraiser, Smith, Toomey, Briggs, Davidsdottir, Sigmundsdottir, Thorisdottir, Pearce to name a few! Who will be on top of the podium come Sunday? Stay tuned! First they have to get through day 1 which for the first three WODS looks hard enough, but super exciting to watch. Starting with A criterium, aka the Nascar race of cycling. 10 laps of a 1,200m course. Followed by 30 muscle ups for time then The Crossfit Total, which is a 1RM Back squat, shoulder press and deadlift. All in 4 minutes for each lift! Then Dave Castro just announced event 4 which is a marathon row. YEP. a. marathon. row. That’s 42,195 meters with a 4 hour time cap. Good thing they have a rest day Thursday!
Keep moving!

Athlete of the Month!


This month we are celebrating your fellow athlete, Matt Frank! Who knew that Matt was an actor in high school?? Matt has been a regular 10:45am-er for over 2 years now. He is one of the toughest athlete in his group, I’ve never seen anyone push himself to get that heavy lift, trying and trying until he nails it then, BOOM! Done, high five and out! Matt, it is an absolute pleasure to have you in class! Thank you for being such an important part of our community and thank you to your wife, Delphine, for talking your husband into joining us!

1. name:Matthew Frank
2. age: young at heart
3. where did you grow up? Spokane WA
4. when did you begin at Jab Crossfit? hmmm.. 2 years ago?
Is this the first place you tried Crossfit? Nope, but it’s the best.
5. what do you do when you aren’t at Jab CrossFit? Create new kitchen gadgets, drive 4 kids to/from (everything) and occasionally cross paths with my lovely wife
6. how did you first hear about Crossfit? I don’t even remember, but Delphine joined Jab at least a year before me and she constantly raved about it.
7. when did you realize Crossfit was right for you? after the first class
8. what is your favorite wod/movement/lift? hmm.. pull ups, squats, cleans..
9. what is your least favorite wod/movement/lift? running.. I want to hate thrusters, but really I just hate that I can’t do them well.
10. what is something you have done at Jab Crossfit that you never thought you would do? most everything.. there is still a lot of stuff I do that I would never do without Jab
11. what motivates you to get through a wod? other people getting through theirs.
12. tell us something about yourself that we may not know! I acted in high school plays and loved it.
13. what advice would you give to someone new to Crossfit? come to class, the rest will fall into place.
14. do you have any Crossfit goals? stay the course, progress.. maybe double unders..
15. what do you love most about Crossfit? the community, both locally and with anybody else (anywhere) that is a fellow Athlete.

Upcoming News!


Summer is here and somehow it is actually the END of June!! How on earth did that happen?? Next week is the 4th of July and we will only be open for the following:
MONDAY, July 2nd 6:30am AND 10:45am
TUESDAY, July 3rd 10:45 am

NO 5pm classes. The rest of the week your coaches expect you to have fun, be safe and get outside!! How about a family game of wiffle ball? Maybe time to try that Burpee Mile we always talk about, keg carries anyone? 😉 We will see you back on Monday, July 9th for regular classes!
Worried you won’t get any workouts in next week, or much this summer at all because vacation/kids/life? Check out this Travel Wod site that will give you all kinds of body weight workouts you can do anywhere!

Mark your calendars and set your dvr’s because the 2018 Crossfit Games start on August 1st and run through August 5th! I cannot wait to watch this year! Maybe some year we can make a Jab Crossfit pilgrimage to Madison, Wisconsin to cheer on the athletes in person 😉
Keep Moving!



Thank you to everyone who came on Memorial Day to do Murph with us! It was really wonderful to have us all together, some of us who have never done Murph before and some who do it every year and what a nice addition to have our previous Coach Tyler and his fiancé, Christine, join us! I feel like it is a really special event we do each and every year since the early days of Jab Crossfit. Hearing everyone cheering on for each other, the encouragement and the drive to finish. And, yes. The food! I love it when our kids join us, our community is just awesome!

I love the tradition of the tribute about Lt. Michael P Murphy right before we begin, our reminder of why we do this every year. Thank you, Coach Chris, for starting that in 2017.

I went through and gathered all of our group photos from the past Murphs at Jab, from 2014 to 2018! You may recognize a few familiar faces from the early years!

Keep Moving!

2018 Crossfit Regionals!


It seems like a very long time ago we were all in the midst of the Crossfit Open! The top athletes from the Open are just about to compete in the Regionals!! WOOHOO! Starting this Friday and going through June 3rd, you can watch the athletes and teams perform some grueling workouts. First up for the individuals? Triple 3 and Linda.

Triple 3 is
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Teams are doing:

As MFMF relay:
25 overhead squats
150 double-unders
Then, as a relay:
Handstand walk

M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS

Time cap: 17 minutes

4 rounds for time of:
200-m run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)

Time cap: 17 minutes

And that’s just the first day. woof. Check out the rest of their workouts here.
Watch all of the Regional Events online at either Facebook live, and

The top finishers from each region will then move onto the Crossfit Games this summer!

Lastly, start thinking about what you will bring for our Annual Post-Murph Potluck! We will have a signup sheet soon!

Keep moving,

PSSST! It’s almost time for Murph!


We are now just about to the middle of May and soon it will be Memorial Day! Since the beginning of Jab, Murph has been an annual tradition and this year will be no different! We are all looking forward to running and all of those pull ups, push ups and squats and then running some more, right?!?! Some will wear a vest this year and some won’t, some will do a half Murph and some will do full Murph. It’s a really great time to all come together, meet some of those names that you see on the white board but have never met, and cheer each other on in honor of Lt. Michael Murphy. Read about Lt Michael Murphy

Now, don’t let the words “most brutal crossfit hero wod” intimidate you. Yes, it’s hard. It’s supposed to be hard. But like the post said you are doing this wod in honor of Lt Michael Murphy and all the other men and women who have and are currently serving our country, sacrificing everything. You got this, we KNOW you can do it. Here is how it’ll work come Monday May 28th: We will only run one class on Monday, at 10:45am. Get here on time, do a little warm up and definitely some mobility. You’ll be nervous, excited and everyone will be chatty. You’ll have taken care of your calluses one last time before you arrive. You will have hydrated well, eaten a little something a few hours before and most importantly gotten a fantastic night of sleep. Cannot wait!

Also, I wanted to remind those newer athletes that if this is your first Murph, you have the option to do a 1/2 Murph. Partner up with another athlete also doing 1/2 Murph and bust out that full Murph together! We got this!

Following this awesome workout we will host a potluck here at Jab! Bring food, beverages, whatever motivates you to finish strong and enjoy with your fellow athletes! Looking forward to this!

Keep Moving!