World Class Fitness in 100 Words


“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

– Greg Glassman, CrossFit CEO and Founder –

Week of 8/3 – 8/8

Hello Jabletes,
Sorry for the late email. I was in Sacramento ThursdaySaturday training with my martial arts mentor, Mr. Kovar, and then trained with all of the AMA karate staff in Kirkland at an instructor certification on Sunday. Last night, after the seminar, I took the boys to see Ziggy Marley It was their 1st concert & lots of fun, but hopefully not a predictor of future behavior: Liam drank too much (milk), threw up, kept partying and then he & Mateo passed out 🙂
Before I forget: Coach Tyler has made it safely to the East Coast! He’s also got his new Coach Tyler blog up and running. Check it out and “follow” for updates. *There’s a special message on the left side for Jabletes 🙂
Onto our weekly email! Let’s talk about nutrition (briefly):
CrossFit’s basic nutrition guidelines can be found here and here’s the most important part:

“In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get.”

I was at Third Place Books last week and found this book (pictured below) and then checked out the Thug Kitchen website.

Thug-Kitchen-CookbookLanguage is obviously NSFW, but their approach is refreshing. This pretty much sums it up:

“We don’t understand why eating real, healthy food has to be such a BIG F*ING DEAL.” 

Check it out if you need some inspiration between now and our next Whole 30 Challenge (tentatively planned for October — post back to school mandess and pre-holiday madness!). For more info visit the Whole 30 website.As always please reach out with any questions.
Keep Moving,
PS: We are hitting some PR’s this week — Front Squat and Push Press. Get into the gym and hit a new PR!!!

Week of 7/27 – 8/1

Hello Jabletes,

I hope everyone survived the heat this weekend and enjoyed the sun and Seafair. I took the boys and Juno down to the edge of Lake Washington near the Urban Horticulture Center for a picnic lunch on Friday and watched the Blue Angels run their practice routes. Mateo said, “Actually, this is pretty fun!” so I’m chalking that up as a win for daddy 🙂

I wanted to write about hand care in this week’s email. I’m going to provide a quick summary, but feel free to read this article from the CrossFit Journal for details: “Hand Rips: Causes, Treatment and Prevention”

“There are basically two qualities that make your hands susceptible to ripping. Your chances increase a lot if you’ve got either a) soft hands with little or no callus build-up or b) too much callus buildup that makes bumps or ridges on the surface of your hands. You need the happy medium—deep but smooth and supple calluses that protect the hands but remain intact when working.”

For new athletes, or athletes with soft hands, the goal is to slowly build up good, healthy, protective calluses on your hands. Once you have developed this protective layer, you must maintain the overall thickness of the skin, so that it is smooth and there are no ridges. Ridges and rough spots lead to rips 🙁 The best time to groom your hands is after a hot shower.

“…I simply ask [my students] to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm.”

One other piece of advice:

Avoid the “white glove approach”. Use some chalk. Just enough to prevent slippage. Don’t go overboard!

That’s it! As always please reach out with any questions.

Keep Moving,


PS: I’ve had a few prospective students ask me recently how I would describe Jab CrossFit. I usually tell people that we are a Family CrossFit gym and by that I mean that we welcome people of all ages and athletic abilities. From the “never-been” an athlete, to current UW athletes, to the former athlete. We welcome all of them and provide a friendly atmosphere, with safe and well-designed programming that includes warm up, mobility, strength and metabolic conditioning to improve their health and fitness through CrossFit.

Is that accurate? How would you describe Jab to a friend or prospective student?

WOD 7/31/15

Overhead Squat with Later WB Toss
5×3 for OHS / 5×5 for WB Toss with 8# ball


4 Rounds:
9 Deadlifts (115/75)
6 Hang Power Cleans
4 Push Press
* 1 min rest between rounds *

WOD 7/28/15

8 min EMOM
2 Hang Power Clean + 1 Push Jerk


Pendlay Row & Barbell Rolling
4×6 for both


For Time:
30 Pullups
30 Box Jumps (24/20)
30 Burpees
* 6 min cap *

WOD 7/27/15

Front Squat
5 @ 75%
3 @ 80%
4×2 @ 90%
* Add 10# to 1RM *


3 Rounds:
75 Double Unders (2 min)
25 Ab Mat
8 Barbell Thrusters (45/35)

Week of 3/2-3/8


The first week of the Open is over! Give yourself a big pat on the back . . . you did it! You completed Open workout 14.1. I can’t say how proud I am of each and every one of you. And let’s be honest here, it was fun, wasn’t it? The atmosphere in the gym was great! Everybody cheering everyone else on. Man I love that. We may be a small gym, but we have an awesome community.

So, this upcoming Thursday the next Open workout will be released, dubbed 14.2. Just like this one, nobody has a clue what the workout will be, other than Snatches and Double Under are out. All the movements are still up for grabs! So if you’re hoping for Box Jumps or Pullups or Burpees, keep that hope alive. You’ll get your shot at greatness, I promise.

For those of you curious about submitting scores, what you’ll have to do is go to your online profile and find the workout section. From there, you’ll be asked to submit a number. Each round for this workout  counts at 45 reps, so your score when totaled will look something like 242, 450, 300, etc. You’ll enter that number. You’ll also be asked who your judge was. Select my name for that. From there, an email will be sent to the manager of the CrossFit who will validate your score. You’ll receive an email when all is kosher, then boom! You’re official! You can go check your score online and see how you rank against the best and worst CrossFit has to offer.

If you have any questions, let me know! I’m excited to see everyone this week.


Sweden Low-carb High-fat Nutrition

Sweden Becomes First Western Nation to Reject Low-fat Diet Dogma in Favor of Low-carb High-fat Nutrition

Sweden has become the first Western nation to develop national dietary guidelines that reject the popular low-fat diet dogma in favor of  low-carb high-fat nutrition advice.

The switch in dietary advice followed the publication of a two-year study by the independent Swedish Council on Health Technology Assessment. The committee reviewed 16,000 studies published through May 31, 2013.

“When all recent scientific studies are lined up the result is indisputable: our deep-seated fear of fat is completely unfounded.” – Prof. Fredrik Nyström, from Linköping, Sweden –

Read the full article by Brian Shilhavy here