Fall is in the air!

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Jabletes,
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 coach.annie@alphamartialarts.com

See you in the gym! Keep moving!
Carissa

Who’s the fittest on earth??

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Jabletes,
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!!
Carissa

It is time!!!

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Jabletes,
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!
Carissa

Athlete of the Month!

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Jabletes,
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!

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Jabletes!
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!
Carissa

Murph!

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Jabletes,
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!
Carissa

2018 Crossfit Regionals!

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Jabletes,
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

Linda
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:

EVENT 1
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

EVENT 2
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, Games.CrossFit.com and CBSsports.com

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,
Carissa

PSSST! It’s almost time for Murph!

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Jabletes,
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!
Carissa

Athlete of the Month!

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Jabletes,
Isn’t this sunshine amazing? It’s been so nice to wake up every day with a bright blue sky. So nice to run in the sun and not in the rain. I’m enjoying every minute and I hope you are too.
Last weekend Coach Annie, Brian and Amado competed at Festivus! They had an absolute blast and Brian came in 3rd place in the intermediate bracket! They met some new friends and saw some old friends! Competitions are FUN and Coach Annie and I are keeping our eyes peeled for more opportunities for our gym to compete. There is always a chance to compete, at any level. Novice, intermediate, masters. It’s an amazing time to come together with lots of different communities and workout together. You name it, you can do it too!
festivus

brian festivus

This month we turn our focus on one of the original Jablete, Michael! You may know him by the shoes he wears (only replaced once!) but as one of the founding members of Jab Crossfit Michael comes in, gets the work done and always cracking a joke or two. He may not always like what we are doing that particular day BUT he always puts in the effort and can give some very good legal advice 😉
Michael began at Alpha Martial Arts long ago, he and I used to take kickboxing together! Once the weights moved in he made the switch and I believe never looked back. Well, maybe when the WOD is Amanda….
Michael, thank you for being such a valuable member of our community. Your determination to finish every workout and your friendship and loyalty to everyone in the gym certainly makes you irreplaceable at Jab.

michael

michael2

1. name: Michael Mayer

2. age: 47 (that would be “Masters”)
3. where did you grow up? Mostly Texas, as much as I avoid admitting it. I was born in Louisiana, which likely has just as many crackpots, but at least has a little more romance to it.
4. when did you begin at Jab Crossfit? Is this the first place you tried Crossfit? Early, early. Almost as soon as it started at Alpha. First and only.
5. what do you do when you aren’t at Jab Crossfit? I teach at SU law school when they let me.
6. how did you first hear about Crossfit? I was already going to kickboxing at Alpha, and saw the weights stacking up in the corners of the room.
7. when did you realize Crossfit was right for you? I’m still trying it out.
8. what is your favorite wod/movement/lift? As least until Kevin M. came along, I liked jumping on boxes for height. The problem is that 1) it’s not a real exercise; and 2) Kevin can jump equally high, despite not being as tall.
9. what is your least favorite wod/movement/lift? The running part.
10. what is something you have done at Jab Crossfit that you never thought you would do? Murph
11. what motivates you to get through a wod? I visualize quitting. Somehow that helps.
12. tell us something about yourself that we may not know. That I grew up in Texas?
13. what advice would you give to someone new to Crossfit? I think it requires some degree of masochism. If there’s a part of you that enjoys suffering at least a little bit, it may be a good fit. Don’t worry about the skills; they will come over time.
14. do you have any Crossfit goals? It would be really nice to do double unders.
15. what do you love most about Crossfit? It’s a cliche, but I really like the people at Alpha.

Looking ahead

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Jabletes,
Ok, we’ve finished the Open. Festivus is coming up next (only 2 1/2 weeks to go, don’t forget to register!) and then we have our annual Murph WOD on Memorial Day looming in the horizon! As coaches, we are constantly looking ahead to get you ready for the next thing. And that could be a particular workout, a competition or just everyday life! Think about it. In the winter you are skiing, snowboarding. In the summer you are bicycling, swimming, hiking, wake boarding, kayaking, surfing, mountain bike riding. Coming to the gym consistently is preparing you for anything!
The founder of Crossfit, Coach Greg Glassman, says that “fitness can prevent chronic disease”. “The Crossfit Stimulus which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar—can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy.
It is so simple”.
Just coming in regularly, be considerate of your diet, you are beating the numbers. Keep it up!

Now, back to Festivus and Murph! Festivus Crossfit Competition is on Saturday, April 21st in Burlington. Registration is here BUT it looks like it is full now! If you would like to be added to their waitlist please do sign up! As you’ve experienced we have been incorporating the WODS from Festivus in our weekly schedule. It’s been fun, yet challenging, and what I love about it is it is ALL COMPLETELY IN OUR WHEELHOUSE! Yep, each and every one of you can do these wods! If you are curious about what competitions are like, but don’t want to commit, I highly recommend you head to Burlington to Crossfit Skagit to cheer on our Jabletes there! They will be working out all day and would love some familiar faces cheering them on in the crowd!
Our annual Murph on Memorial Day is fast approaching and though we don’t exactly say “Murph Prep” you know you are always getting ready for it! Murph is a hero wod. It’s hard. It’s supposed to be challenging. If you are interested in wearing a vest for Murph this year I highly suggest you start putting on a vest anytime we have a wod that has running, pull ups, push ups and squats in it! Do not wait until that very day to don the vest for the first time. We, as usual, will be running one class that day with a potluck to follow. Details to come!

Keep moving!
Carissa

murph-meem

And that’s a wrap!

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Jabletes!

We have wrapped up the 2018 Crossfit Open!  WOOHOO!  I have been so impressed with everyone, whether you were actually signed up for the Open or not.  Coach Annie and I witnessed some incredible intensity!  Kenneth did hand stand pushups for the very first time!!  I think it’s safe for me to say we’ve all had fun.  Watching the announcements each and every week was thrilling.  WHAT WILL WE DO TOMORROW/WHAT HAS DAVE CASTRO COME UP WITH NOW was on everyones mind.  There were a few movements that I personally was surprised didn’t make an appearance.  Wall balls and box jumps!  But I’m perfectly fine with that.  There is always next year.  Tomorrow we have a last chance to get 18.5 in before 5pm.  Please do not forget to submit your final scores and congratulations to everyone!

Now that your worldwide competition is complete I want to remind you of Festivus!  Festivus is a Crossfit competition coming up in April.  They offer many different divisions and post the wods before.  Check those out here!  I highly encourage you all to consider signing up.  Competition is super fun, going to another gym to compete with lots of other athletes is a totally different experience than what we do daily at Jab.  The event is April 21st up in Burlington, WA.  Want to know more?  Ask Coach Annie!  She is signed up and would love more company!

Keep Moving!

Carissa

It is Fun!

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Jabletes,

We are at week 3 of the Crossfit Open and even if you never signed up you are DOING IT!  The first two workouts were, overall, at a level that everyone could do them in some capacity.  Either RX or Scaled, we could DO IT!  We could walk away from it feeling great!  This week, well.  This is a whole different animal.  RX is at a level that is really setting the bar high and will clearly show the 1% of the athletes that can do 800 double unders, 40 heavy overhead squats, 24 ring muscle ups, 24 bar muscle ups, 40 dumbbell snatches no problemo.  Muscle ups?  Yeah, that’s a cinch.  The hard part for the 1% might be more like can I finish the two rounds in 14 minutes.  For the rest of the 99% of the world doing todays wod its about moving the whole time and for some of us getting that first unassisted pull up!  I am so darn proud of the athletes working today.  I’ve seen determination, intensity and what I most love to see,  smiles.  This is supposed to be fun and each and every one of you is coming in, doing the workout and leaving with a huge grin on your face because that’s what it’s all about people!  If we weren’t having fun we wouldn’t keep doing it day after day!  Ah, I love you all!

I saw this post on JournalMenu yesterday on Facebook and I wanted to share with you.

Find the right weight.

Seriously. Find the weight that challenges you, the one that pushes you to work all of your muscles.

Find the weight that requires for your midline to be strong, and your form to be perfect.

Find the weight that asks you to search your soul and burns your muscles on the way up.

Find the weight that does all of that but doesn’t break you.

That is your perfect weight. No more. No less.

 

I love this.  We get caught up on what the rx is on the board and I find that more and more of you are working on exactly what they are saying which makes your coaches SO PROUD.    95 pounds might be light for one athlete, incredibly heavy for another.  That’s the thing about seeing what the rx is, that it’s just a number on the board.  What we want is for you to know yourself and let your ego go to do what is challenging, keeps your perfect form and makes you work hard!

Keep up the amazing work, team!

Carissa

It’s all about YOU!

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Jabletes,

It’s done!  18.1 in the books!  That workout wasn’t half bad.  It wasn’t a feeling of OMG I might die, or I feel ill.  Nope, it was pretty much a battle of grip and sheer endurance to never stop for 20 minutes!  In the past Open wods we’ve come across some brutal workouts that left us gasping on the floor and never wanting to experience it again.  I actually loved that this first Open wod was one that gave the opportunity for a lot more people to be able to actually do the work and get pretty far in the 20 minutes AND if you have your toe to bar or the strength could do it RX.  People, that isn’t typical in this pre-qualifier for the Crossfit Regionals.  Sure, none of us got close to Sam Briggs 14 rounds in the 20 minutes but that’s what is so cool about the Open!  We are competing with about 500,000 people all over the world and we are doing great!  Now, no matter if you are actually registered for the Open or not, what each and every workout comes down to is YOU.  Yep, especially this time of year you come in.  You do the work.  You know your body and what you are capable of doing, when you need to dial it back, when you need to rest, where you can push yourself a little more but most importantly you are doing the best thing for yourself by coming in and getting work done!  I came across this Manifesto by She Thrives Blog yesterday, I wanted to share it with you because it is such a good reminder for each of us to keep ourselves in check.  So respect yourself and prep yourself to do your very best every. single. day.  The next Open WOD will be this Friday, so eat well this week.  Sleep great and keep up the amazing work!

Thank you to everyone who came in last Friday!  We had so much fun working out with a large group (lots of cheering!!) and the food was fantastic!!

Keep moving,

Carissa

THE CROSSFIT OPEN: A MANIFESTO

1. I will take care of my body, and eat, train, recover, mobilize and rest like an athlete. My body is working hard for me and I will respect and tend to it every way I can.

2. I will set an intention before each workout, and find something important and personal that I want to focus on, regardless of what everyone else is doing around me, to remind myself that my journey is my own.

3. I will check in with myself after each workout and find something that went RIGHT to remind myself why I am here and why I’m already better for what I’m doing.

4. I fully embrace where I am today; not where I used to be, or perhaps wish I were, but where I stand today in my life, in my body, and I will be happy with whatever my current 100% effort looks like.

5. I will stop defining myself in relative terms (stronger, weaker, slower, etc), and focus only on my own shit. I will remember I’m not here to WIN (relative), I’m here to improve myself– which comes in many different forms, lessons, and challenges, which I will embrace.

6. I will find a way to push myself and question or destroy my self-imposed limitations, and celebrate even the tiniest of triumphs. I will remember how far I’ve come and feel grateful for my body and abilities.

7. I will support my teammates as they face their own demons, and help remind them how strong they are. I will speak to myself the same way I speak to them.

8. I will watch excuses, comparison, and self doubt float through my mind and recognize it as fear, and remember that I’m bigger than that; the only difference between fun and fury is my perspective. I will keep my mind calm, clear, and confident.

9. I will feel proud of myself for even showing up; for being brave enough to walk into the arena. I will remember that THIS SHIT IS HARD. I will take this opportunity to square up against my own fears seriously, to show them that I’m here and I mean business.

10. I will not take this too seriously, because it is competitive exercising, and nothing is on the line. I am crystal clear that a time on a workout does not define my worth as a coach, as an athlete, or as a human, and that this is supposed to be FUN.

18.1 and Our Athlete of the Month!

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Jabletes,

Tomorrow is the day!!  At 5pm, Crossfit will announce the first workout (also known as 18.1) of the Open!  Games Director, Dave Castro, will let the world know what 18.1 is and immediately Crossfit Athletes Samantha Briggs and Kristin Holte will then compete in said workout.  I am so excited, this is it!  The season we have been talking about for months!  Why do we do this?  Because Crossfit is about community.  It’s about hard work, dedication and persistence.  It’s about not giving up.  It is about competing against yourself and pushing hard.  It’s about encouraging your fellow athlete in class, about cheering each other on.  Tomorrow, when the first workout is announced, everyone in the world who does Crossfit will be doing that same wod over the next couple of days.  Everyone will take a deep breath, dig deep and get to work!  I can’t wait.  I’m nervous and elated!  What does Dave Castro have in store?!  We will get to do 18.1 on Friday, and if you are signed up for the Crossfit Open you will get an opportunity to do it (or redo it) Sunday and Monday morning.  Those of you signed up for the Open you will have to submit your scores by 5pm on Monday!  Don’t forget!

This month we turn our focus to one amazing Jablete in our community, John!  John has been a dedicated member since 2013 which makes him part of the original group of Jabletes in our gym, dedicated to the early 6:30am group and an incredible marathon runner.  Clearly John enjoys those running wods more than most of us!  John, thank you for being such a valuable member of our community!

 

john

 

 

 

 

 

 

 

 

 

 

 name: John Piccola 
 age: 48
where did you grow up? Rome N.Y. 
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  This is the first and only place I have done CrossFit and I started way back in fall 2013.
what do you do when you aren’t at Jab Crossfit? I work for the government providing oversight for Boeing system for airplane design/certification, help raise two teenagers with my wife (of 20 years), take on extensive remodel projects, and run!
how did you first hear about Crossfit?  I had joined Alpha earlier that same year for kickboxing / Muay Thai and heard about this new CrossFit program!
when did you realize Crossfit was right for you?  Right after I started when I realized the potential strength gains and after my but was kicked in such a short amount of time for my first WOD
what is your favorite wod/movement/lift? My favorite WOD is Helen because it involves both running and kettlebell swings and not a ridiculous amount of pull ups.  My favorite strength exercise is back squats as it just seems so fundamental to everything we do (on and out of class).
what is your least favorite wod/movement/lift? I don’t love burpees, who does, and I’m still struggling  on successful double unders so those are both up there for different reasons. Similarly, with continuing shoulder woes I don’t look forward to workouts that involve a snatch/overhead squat.
what is something you have done at Jab Crossfit that you never thought you would do?  I never thought I would deadlift or back squat what I have
what motivates you to get through a wod? Just like a running race first it’s finishing then it’s trying to push harder for that best time.  Of course it helps if I try (emphasis on try) to keep a modified pace to Brian.
tell us something about yourself that we may not know.  I soloed (flew by myself) in an airplane when I was 15, I have flown a helicopter and driven a race car around the Las Vegas race track
what advice would you give to someone new to Crossfit?  Focus on getting good form, modify as needed (down time due to injury does not help), and have fun
do you have any Crossfit goals?  I’d like to increase form/efficiency in squat cleans (after I recover from our last WOD), back squat increase, and find the right balance in increasing pull up efficiency without injury!
what do you love most about Crossfit? The 6:30 am class and coach!
Keep moving!
Carissa

 

Time to Register!

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Jabletes,

Boy, we’ve had some fun (yet tough!) wods the past few weeks!  It’s so amazing to see everyone putting  intensity into their workouts and also applaud athletes that are conscious of their own individual scaling in workouts.  Listening to your body is key.  Some days maybe you shouldn’t do the rx weight when you normally would give it a try.  Other days modifying a movement works best for you!  Heck, I’m still recovering from a sprained ankle and still won’t do “xyz” in our wods each week.

The CrossFit Open begins in a few weeks and when you do the workout for each of the 5 weeks you can choose between scaled or RX!  That’s right!  Some things are in your wheelhouse and some may not be.  I love that they give this option.  We know that we aren’t going to the games, but it still is fun to get to do the same workouts as some of those elite athletes that we cheer for at the Games!  This makes the Open fun and doable.  Register HERE for the Open.  I hope just about everyone in our gym signs up this year!

We will be running things a little different this Open season.  We plan to kick off the 2018 Open with a potluck following the last workout on Friday, Feb. 23rd!  Each Friday of the Open we will run the workout at 6:30am, 10:45pm and a few heats in the evening.  Details to come!  Should be a really fun time for everyone!

Keep Moving!

Carissa

open workout

Athlete of the Month!!

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Jabletes!

This month I’d like to turn your attention to your fellow athlete, Fred!

Fred not only is a dedicated 5pm-er but did you know he is also a second degree black belt and is teaching karate too?!  Other little known fact, Fred mastered his mad ab rolling skills when he was a young man using his sister’s roller skate!! No wonder he lists it as one of his favorites!

Fred, you are a huge part of our wonderful community.  We love having you in class each day, your commitment and enthusiasm and your incredible determination!

Keep moving,

Carissa

 

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name: Fred Cohrs
age: 39
where did you grow up? Spokane WA
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I began my Crossfit training at Jab Crossfit in November of 2015.
what do you do when you aren’t at Jab Crossfit? I work at Greenpoint Technologies in Kirkland, enjoy karate training at AMA, and love spending time with my wife, Courtney.
how did you first hear about Crossfit? I’ve been training in Kenpo Karate at AMA since June 2007, and I first heard about Crossfit from Mr. Herman and Ms. Kristin.
when did you realize Crossfit was right for you?  It’s been two years and sometimes I still wonder. However, whether or not I like the WOD, I always like how I feel when the WOD is over. I guess that’s when I realize Crossfit is right for me.
what is your favorite wod/movement/lift? It’s a tie between Ab Roller and running the 5k.
what is your least favorite wod/movement/lift? Double Unders
what is something you have done at Jab Crossfit that you never thought you would do? The Snatch. All of the barbell workouts were new movements for me in Crossfit.
what motivates you to get through a wod? A lot of self talk: “Keep going.”, “This isn’t forever.”, “You can finish this.”, “This will come to an end.”, etc. Coach Annie’s encouragement during a WOD is great for motivation. The best is when Maggie and Amado join in. If I give up, I miss out.
tell us something about yourself that we may not know. I was homeschooled. I know, you can hardly tell.
what advice would you give to someone new to Crossfit? Communicate with the coaches. Err on the side of not injuring yourself. You will still get a good workout.
do you have any Crossfit goals?  Maybe someday I’ll be able to do Double Unders.
what do you love most about Crossfit? The community. I value the environment and culture at Alpha Martial Arts, and Jab Crossfit is a great part of that.

Registration begins!

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Jabletes,

The Crossfit Open registration begins today and your coaches are so excited!  Most of you know all about the Crossfit Open.  The annual event that includes every single Crossfit affiliate and athlete all over the world.  Starting Feb. 22nd Crossfit will release one workout a week for everyone to do.  It doesn’t matter if you have muscle ups or not, it doesn’t matter if you don’t do double unders or you can do triple unders.  What I love about the Open is that EVERYONE can participate and when you realize that you are doing the same workouts as everyone else in the world it is exhilarating!  Registration is $20, I swear it motivates so many of us to get into the gym each week, to work our hardest, and gives us that extra little push.  Curious but not sure?  I think everyone in our gym should sign up!  Don’t worry, the odds of getting to the Crossfit Games are 99% not in your favor but getting to the games is not the goal.  Doing this as a community is the goal!  The excitement and energy in our gym during the Open is some of our most beloved times here!  Crossfit recently wrote this article, please read it.  I love it.

Keep moving!

Carissa

 

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Happy New Year!!

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Jabletes!

We hope you all had a wonderful break with your family and friends.  We hope you relaxed, played hard, ate all the food and celebrated because that’s what the holidays are all about!  How about that white Christmas!  We had a blast making a giant snowman and having a snowball fight!  Hope you got to go skiing, snowboarding, hiking, lounging, and rest.

Now, it’s easy to let the little things like lack of regular exercise, eating lots of treats and drinking some holiday cheer  get in your head.  The best thing to think about now is how will you make a difference today?  How about tomorrow?  Yes, that first day back in the gym is gonna feel AWFUL, but the next day less so and the day after that even better.  I’m talking baby steps here.  You can’t come back after a week or two away and expect it to feel awesome.  Maybe you lift a lighter barbell than usual that first week back in the gym.  Lower your expectations the slightest bit because just being here makes a difference.  The next week you’ll start to feel stronger, you’ll possibly be able to lift more and faster.  But first week back, maybe not and we want you to know that is totally ok!  You just have to make that commitment to walk in the door, the rest is easy.

Some people make resolutions.  Some people just make goals.  How ever you like to do it we are curious what are your goals for 2018?

Now, I know Feb. 22nd seems far away BUT it’ll be here before we know it and that is the first day of the Crossfit Open!  YES!  Registration begins Jan. 11th!  That’s next week, team!  Want to know more?  Read all about the Crossfit Open here!  Remember, our goal is to have as many athletes from our community sign up as possible because it IS possible to do the Open no matter your ability!

Keep Moving!

Carissa

I have crossfit

Jab Crossfit Holiday Schedule

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Jabletes!

Happy Hanukkah and Merry Christmas!  The season is here and we wanted to let you know what our schedule is:

We will be closed for all Crossfit classes Mon. Dec 25th to Mon. Jan 1st.  

There will be Barbell Club on Sunday Dec. 24th and Sunday Dec. 31st at 8:15am!!!  I hear there could be some fun workouts on those days so if you are around be sure to come in!

Our regular Crossfit schedule will resume Tuesday, Jan. 2nd with a special Happy New Year workout!

 

Don’t forget our Kids Crossfit begins next month!

Classes Begin Tuesday 01/02/18
Tuesdays and Thursdays from 4:15-5:00pm
Ages 9-12

Click here to register:https://events.membersolutions.com/event_register.asp…

Space is limited to 10 students!  Spread the word and sign up soon!

 

During the holidays be sure to enjoy your down time!  Have fun celebrating with your family and friends.  Here at Jab Crossfit we wish you the best over this holiday season!

Cheers!

Carissa

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Crossfit Kids seminar and Athlete of the Month!

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Jabletes!

Hope you all had a wonderful Thanksgiving with family and friends!

This week we are hosting a Crossfit Kids Seminar on Wednesday, Dec 6th from 4:15-5pm and a Crossfit Teens Seminar on Thursday, Dec 7th from 4:15-5pm.  Sign ups are still open for Teens, the Kids class is now full.  Coach Annie and I are excited, we are going to have a blast!

 

Our Athlete of the Month is Natasha!  Natasha has been a member of Jab since 2014.  She always shows up ready to work her hardest, sometimes does kickboxing first and always has great food recipes to share!  Natasha, you are absolutely wonderful to have in our community!  You are constantly on an adventure and an inspiration to everyone.  Thank you for being such an important member of our community!

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Natasha Davis, 43

Grew up in Magadan, Russia – literally across from Sarah Palin.
Started Crossfit at Jab in February 1214
When not in Crossfit, I am chasing after three boys and two dogs.  Takes some growling, lots of coffee and alcohol.
On the plus side, the boys are getting me outside mountain biking, skiing, kiting and camping.
I’ve heard about Cross fit, but was a little intimidated to try.
My favorite move is wall balls – nothing like a total body effort.
and dead lifts – for the same reason.
My list of least favorites is kind of long. I will give two:
DU
pull-ups
What I never thought I would do:
a 200lb dead lift
WOD motivation – approaching every WOD as a chipper: breaking it down and doing one move at a time.
Advice for somebody new: give it an honest try for a couple of weeks.
What I love about Crossfit: getting my butt kicked repeatedly, doing something out of my comfort zone and also completing something.
Keep moving!
Carissa

The Importance of Competition and Crossfit Kids!

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Jabletes!

I know, it’s been a while!  After Halloween the weeks flew by and I was a little sidelined with an ankle sprain the beginning of this week.  Luckily, everything is fine and with a boot I’m good to go.  Just a little lopsided in my walk 😉  I’m determined to not let a boot slow me down too much.  Even with an injury there is so much I CAN do and I’m excited to be able to do that!

Right before Halloween Coach Annie and I had the pleasure of taking a weekend to complete our Crossfit Kids Certification!  We had an amazing weekend and we are so excited to be able to bring Crossfit Kids to Jab!  On December 6th, from 4:15-5pm,  we plan to run a free one day Crossfit Kids session for ages 9-12.  Then on December 7th, from 4:15-5pm, we will run a free session for teens ages 13 and up.    There will be a limited number of spots, so be sure to sign up your kiddos right away!  Curious about what Crossfit Kids will be like?  Think of it as Coaches making exercise fun.  Kids will learn proper form, technique, body awareness, community and most importantly want to do it again!  What they will not be doing is a 1RM backsquat!  We will teach them how to properly move before ever doing so with weight.  They will play games, learn some new skills and do a little wod!  Your Jab Coaches are super excited!

A big congratulations to Kate who came in 3rd place in her weightlifting competition last weekend!  Woohoo!!!  Kate has been working so hard and we are so proud of her!  I believe doing competitions is so good for athletes.  Similar to when we do the Crossfit Open as a group, competing motivates you like no other workout in our gym.  Every Crossfit competition has different levels for a large range of athletes.  Novice, intermediate, advanced, masters.  Just like in our gym there is a level for everyone.  The thing about signing up for a competition is you are moved to work harder, lift more, move faster because of the adrenaline, the support of people around you and the inner push to get through a workout like none before.  I highly encourage everyone to think about doing one at some point.  It’s super fun, you’ll be amazed at what you are able to do and from my experience you know all of the workouts well before hand and will get lots of time to practice them!  Crossfit has posted a new online competition.  Liftoff begins November 30th and you will have until Dec. 5th to submit your score!  All of our coaches are certified judges.  Check out Liftoff’s information here.  You’ll get to do it at Jab, with your community supporting you!  There are prizes!  It’s fun and I hope you’ll consider it!

This week is Thanksgiving!  We will  be open this week Monday-Wednesday. No class Wednesday at 5pm and we will be closed Thursday and Friday.  Go run the Turkey Trot!  Go for a hike!  Play with your friends and family and enjoy your time!

Keep moving!

Carissa

 

Jab Athletes competing in June 2015!

Jab Athletes competing in June 2015!

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Maggie in 1st place, Ashley in 2nd at a competition in April 2015

 

Trick or Treat!

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Jabletes!

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!

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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!

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(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.

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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!

Carissa

Supplements

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Jabletes!

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!

Carissa

 

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Athlete of the Month!

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Jabletes!

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:

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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,

Carissa

Food: our best friend and sometimes worst enemy

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Jabletes!

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!

Carissa

Athlete of the Month!

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Jabletes!

This is the very last week of September!  I’ve found myself saying “it’s not October yet!” as next Sunday will be the first day of our nutrition challenge for October!  Are you ready?  How are you participating (or not) this next month?  I know, from speaking with most of our athletes, a number of us are doing the Whole 30.  Last blog post I spoke about this very cool idea of taking one or two things out of your regular diet for 30 days if you didn’t want to do a whole month without rice, bread, (ok, lets just say ALL grains) sugar, dairy and alcohol.  We have a special Whole 30 Facebook page that is very helpful and a great way to give each other support, post photos of food you are eating, complain and commiserate and inspire!  It’s Jab Crossfit Whole 30 if you want to join!    Use this last week of September to eat (or donate or toss) all the food you have in your pantry that you will not be eating next month.  One last hurrah maybe?

This month we celebrate one amazing athlete at our gym,  Amado!  Amado has been a regular for almost 3 years now.  He not only does Crossfit at Alpha Martial Arts but he is also a dedicated Muay Thai and Karate student!  As one of the biggest cheerleaders in our group, Amado has this amazing ability to crush his workouts, cheer on his fellow athletes and leave with the BIGGEST smile you’ve ever seen.  Probably the most positive adult I’ve ever met and one that has this ability to travel the world every single summer.  Again, how do you manage to do that??!!  He is an amazing role model to his younger brothers and sister, showing that hard work, loving what you do and a craving to learn more pays off big time.  Amado, keep up the amazing work!  Here are some things about Amado you may or may not know:

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name: Amado (I also use the alias “Mike” when I’m waiting for a table at a restaurant, ordering a drink, etc.)

age: 27

where did you grow up? Beautiful, green, rainy city of Seattle

when did you begin at Jab Crossfit? 2.5 years ago

Is this the first place you tried Crossfit?  Yes.  I started with Coach Tyler, and kept coming back for more pain and pleasure ever since.

what do you do when you aren’t at Jab Crossfit? Dancing.  Swimming.  Hiking/camping.  Bouldering.  Travelling.  Cooking/eating.  Work.  School—I’m forever a student.

how did you first hear about Crossfit? My little brother, Dylan, started karate at Alpha.  I noticed that Alpha was also offering CrossFit classes so I decided to try Jab.  My younger sister, Chelsea, also started training in karate shortly after.

when did you realize Crossfit was right for you?  After realizing how supportive my fellow athletes and coaches are.  Jab/Alpha/Chaisai has become my second home.

what is your favorite wod/movement/lift? Body weight movement.  Double unders.  Deadlifts.  I also love squats, but who doesn’t right?!?!

what is your least favorite wod/movement/lift? Balls to the wall

what is something you have done at Jab Crossfit that you never thought you would do? Muscle ups—I was literally in shock when I did my first one.

what motivates you to get through a wod?  The thought of how much food and drinks I can consume after…haha.  But in all semi-seriousness, it’s the community spirit, coaching, and the feeling I get when I finish a killer WOD—sweating all over, mentally/physically exhausted, sometimes with ripped palms, but still smiling.

tell us something about yourself that we may not know I love to watch horror movies with good company while we binge red wine and cheese—any food I can get my calloused hands on.

what advice would you give to someone new to Crossfit?  Just keep coming back.  Set short and long-term goals so you can measure your progress.  Remember that you’re only competing against yourself.  Everyone’s body is beautifully different so do what’s best for your body on that particular day you are training.

do you have any Crossfit goals?  I have numerous CrossFit goals.  I keep close track of my progress, and always strive for continuous improvement.

what do you love most about Crossfit?  I absolutely love the community—fellow athletes, coaches, everything about the program.

 

Keep moving!

Carissa

 

 

 

 

 

 

Officially Back in the Groove!

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Jabletes!

Can we just say how awesome it is to have everyone back in the gym?!  Natasha has returned from a year on the east coast.  Amado just got back from an epic trip to South America where he climbed Machu Picchu.  Our regulars are back after summer break and our gym couldn’t be happier!  We also have a number of new athletes who have recently joined our community!  If you are in class and there is a new face you do not recognize be sure to introduce yourself.  😉

Coming in October we will be doing a month long nutrition challenge!  Yes!   Some of us will be doing a Whole 30.  Some will not.  Some will be choosing to eliminate at least one thing from their diet (think dairy, sugar, bread, alcohol, meat, etc) for a month to see if there are any changes physically, in their sleep, skin, performance, etc.  Every person is different and we know that there isn’t a “one size fits all” when it comes to nutrition.  Pick what works for you!

If you are interested in joining us next month now is the time to start preparing!  If doing a Whole 30 is appealing to you take some time to read all about it here: Whole 30 Rules  This month is a great time to start cleaning out the pantry, read it here Get Your House Ready.    Start looking for recipes that you will want to eat.  Research, planning and organization are key for a successful month!  As I’ve mentioned before I have a few favorites but my most favorite is Michelle Tam’s Nom Nom Paleo blog, plus she’s written two cookbooks now and I can honestly say that her food is the bomb!  AND if you click on her “recipes” link she has a whole section devoted entirely to Whole 30!  Have questions?  Feel free to bring it up in class!  Your coaches and some of your fellow athletes are always more than happy to discuss food in class!

Keep up the good work, team!

Carissa

Fighting-for-Food

Easing Back

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Jabletes!

Happy first rainy day in, what seems like, months!  Remember in the winter when we experienced months of just rain?  Today feels like a welcome to the dry heat we’ve had for so, so long.  Too bad we aren’t running today.  HA!

For some of us this summer getting into the gym for our regular 3-5x a week just wasn’t happening.  Maybe you spent more time with your family while they were on summer break (yay!) or maybe you just needed a break because of injury, work, surgery, vacation, etc.  Now, I feel like this has been a common theme this summer for me to write about but I wanted to say one last thing about forgoing our usual.  IT IS TOTALLY OK.  Really!  Just remember when you start getting your time back and you are itching to get in for a workout to really turn down the dial.  Lower your expectations of what your body will be able to do after taking a month or two off.  Maybe don’t go for the rx in weight, gauge it during the warmup to what you really think your body can handle.  You may not be where you were when you left off before your break but dialing it back a little bit will certainly help get you back to where you left off.

Labor Day weekend is here!  Here’s the schedule:

Friday, Sept. 1st, no 5pm class all other classes on Friday as scheduled

Sunday, Sept. 3rd, no barbell club

Monday, Sept. 4th, Jab Crossfit Closed All Day

See you all next Tuesday!

Keep moving,

Carissa

End of Summer!

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Jabletes,

For a few of us our kids start school next week!  Yesterday I took my son to register for his sophmore year classes!  Time flies.  It is a bitter sweet time of year.  I, myself, am ready for the routine.  Ready to have the day back to myself to get what I need done yet I love the down time for my kids.  To let them really enjoy time off from their usual.  They’ve had a great summer!  Hiking, sailing, stand up paddling, softball, etc!  For us parents, it’s hard to get into our “own”.  Summer can be a time when we feel the pull of vacation, time with our kids but we should always remember the importance of play.  This is a time when, yes our routine changes, but to find something about that change that benefits everyone!  Think hikes, wakeboarding, kayaking, etc!

Speaking of play, this Friday (today!) we will be celebrating the end of summer down at Sail Sandpoint!  Right by Arena Sports at Magnuson, you’ll find us on the dock.  Look for the canopy with your Coaches hanging out!  We will have stand up paddle boards, kayaks and shade to provide!  You just need to bring your picnic dinner, family/significant other, camp chairs and life jackets!  We will be down there from 5-8pm.  Hoping for a warm evening!

Keep moving,

Carissa

Athlete of the Month!

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Jabletes!

This month we are celebrating our favorite athlete with the best haircut, Jeff!  Jeff has, for years, been a great part of our community of amazing people.  He always shows up, rarely if ever complains, gets work done and continues to amaze everyone with his brute strength on 1RM days!  Thank you, Jeff, for being such an important member of our community!  We absolutely love having you here, always cheering on your fellow athletes  and especially for bringing your humor and dancing to class!

Here are some things you may or may not know about your fellow athlete,  Jeff!

jeff

 

 

 

 

 

 

 

 

 

 

name: Jeff

age: 49
where did you grow up?  Cheney WA (by Spokane)
when did you begin at Jab Crossfit?  3 1/2 years ago I guess. Is this the first place you tried Crossfit?  Yes
what do you do when you aren’t at Jab Crossfit?  Hang out at AMA watching my son do karate:-)
how did you first hear about Crossfit?  I remember reading an article in the seattle times about this crazy work out cult…
when did you realize Crossfit was right for you?  Probably after I could walk again after my first few wods
what is your favorite wod/movement/lift?  Squats
what is your least favorite wod/movement/lift?  Thrusters!
what is something you have done at Jab Crossfit that you never thought you would do?  Murph
what motivates you to get through a wod?  Trying to beat the time in the morning class!
tell us something about yourself that we may not know. My brother and I share the same birthday but we are not twins!
what advice would you give to someone new to Crossfit?  Keep coming and never stop moving!
do you have any Crossfit goals?  To make everyone laugh once per day:-)
what do you love most about Crossfit?  Without a doubt it’s the community of people we have built. I also enjoy seeing people new to working out make progress towards their goals
Keep moving!
Carissa

And the Fittest Woman/Man on Earth is….

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Jabletes!

Before I announce anything about the 2017 Crossfit Games I hope you all had a chance to at least catch a few events last weekend.  The women sure made things exciting!  Almost every day was a question of “who will come out on top?”.  The men, not quite as much as over the course of the 4 days Mat Fraiser had such a tremendous lead in points nobody could pass him up.  The exciting part was seeing who else would stand on the podium next to Mat!  I cheered on “The Professor”, Brent Fikowski and the rooky, Ricky Garard but also for some of my all time favorite athletes, Panchik, Smith and  of course Bridges.  But the women!  Sorry, men.  The games this year was all about the women!  Oh the ladies made it so, so exciting and it brought me to tears to see Tia-Clair Toomey, Kara Webb and Annie Thorisdottir come out on top!  All of the events are still on the Games page in case you want to go back and watch.  There were definitely some interesting events this year.  Loved the cyclocross, the hay bales, bangers and Amanda 4.5.  Awesome.  Sam Briggs?  AMAZING.  Did it inspire you?  Seems like Coach Annie was excited!  She got into the gym and busted out bar muscle ups, and heavy squat snatches!  YEAH!!  That is exactly what I love about this sport!  A little motivation to do it!

Thank you to everyone to bid Dice a wonderful farewell last week!  It was bittersweet and I hope we will get a chance to see her again, be it in San Diego or a visit back to Seattle.  Dice, you are welcome anytime to drop in!

Summer is coming to an end (shh, don’t tell my kids)!  We would love to invite you all to come celebrate the end of Summer with us down at Sail Sandpoint on Friday, August 25th from 5-8pm.  We will have paddle boards, kayaks and you may even be able to entice Bryce to take you out sailing!  So bring your kids, significant other, bathing suits, towels and some picnic fare.  Meet us down at the docks at Sail Sandpoint!  We will swim, paddle and enjoy the very end of the warm lake and sunshine!  More info to come but wanted to give you a heads up to mark your calendars!

Keep Moving!

Carissa

2017-crossfit-games-champions

2017 Crossfit Games are here!!

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Jabletes,

This Thursday will begin the 2017 Crossfit Games!  Now I’ve recently spoken about how absolutely excited I am.  I may be glued to the computer/my phone because it’s going to be exciting!  Dave Castro made some announcements last night to the athletes.  There always seems to be something new and different in the games.  This year he announced a CycloCourse!  Interesting!    And an obstacle course!  Here are the events for this weekend.  You can watch them all on Facebook and on games.crossfit.com

Hope to see you all this Friday evening as we give a huge send off to Jablete, Dice, before she leaves us for San Diego!  Join for the 5pm class or meet us up at The Duchess after 6pm  for food, beverages and some pool!

The Duchess

2827 NE 55th St
Seattle, WA 98105

Keep Moving!

Carissa

           

Bon Voyage to Dice!

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Jabletes,

Next Thursday is the beginning of the 2017 Crossfit Games!  I’m so excited.  Time to tune in and watch the competition.  I believe it will be pretty thrilling this year and definitely tough!  How do we watch the games?  Online is the best and this year you can find it here  you can also catch some of the action on CBS Sports, online and on tv.   I can’t wait!  Will it be Katrin and Fraser again?  I have a feeling there may be a couple of new Fittest on Earth 😉  Grab your popcorn (or perhaps a bouquet of bacon) and check it out!

If you aren’t on Facebook, and I knew a few of you aren’t, I wanted to let you know that next Friday, August 4th at the 5pm class we will be saying a last goodbye to our beloved Dice!  I hope everyone can make it to the 5pm class that day, workout all together and then head to the Duchess for post wod beverages and food and lots of hugs and most likely shed a few tears as we wish Dice and her wife the best in their new adventures in San Diego!  If you are unable to make the workout please come meet us at the Duchess after 6pm.  Also, Dice will be leaving behind a very large void in our community.  We would like to extend next Friday as a free Buddy Day as well in hopes that maybe we can get 10 new athletes to fill the shoes of one moving away!  Bring your friend, workout together, cheer on Dice and everyone else.

Dice CF

 

 

 

 

 

 

 

 

 

 

Keep moving!

Carissa

 

Today is a New Day!

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Jabletes,

First I’d like to say a a big congratulations to John and Yana for running Ragnar last weekend!  They began with their team in Blaine, WA all the way up at the Canadian border and finished in Langely, WA on Whidbey Island!  I’m sure they are happy to have completed it and I can’t wait to hear all about it!  That Deception Pass area is gorgeous!!  Nice work, you two!

Do you follow She Thrives blog?  I really do love reading her blog.  She’s a Crossfit Coach up in Alderwood and posts about the real stuff.  I love her honesty, her posts about real life and that it’s not always six packs and protein powder and how to not be so hard on yourself.  Today she posted in Instagram about a fresh start and it really resonated with me.  I love the idea of letting it all go.  Leave all the garbage you’ve eaten, the lack of getting into the gym, feeling bad about yourself and starting new.  She is right, today is a new day and that means what you did last weekend/week/month can all be tossed away because today is the day that means something.  Today you’ll get in and lift that heavy weight like you mean it.  Like you need to.  Today you’ll make some choices about what you eat that you know is right.  Focus on what is important, what will make you feel good and then keep moving forward.  Remember that you have the power to choose!  Make yourself proud, you deserve it!

I know it's cool to hate Monday's and all, but I love any excuse for a fresh start. 🌷And a new week just seems to always feel like just that.
.
A chance to leave all the garbage behind and step into a clean slate; to refocus your energy wherever you really want it; a chance to start something new, or to renew something old; a stretch of blank days to make choices that get you that much closer to who you *want* to be.
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Who do you want to be? It doesn't have to be the same person as yesterday. Where do you want to go? It can be anywhere. How do you want to feel at the week's end? This new week, make yourself proud. #newweekwhodis .
📸: @letterfolk

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  • shethrivesblogI know it’s cool to hate Monday’s and all, but I love any excuse for a fresh start.  a new week just seems to always feel like just that.
    .
    A chance to leave all the garbage behind and step into a clean slate; to refocus your energy wherever you really want it; a chance to start something new, or to renew something old; a stretch of blank days to make choices that get you that much closer to who you *want* to be.
    .
    Who do you want to be? It doesn’t have to be the same person as yesterday. Where do you want to go? It can be anywhere. How do you want to feel at the week’s end? This new week, make yourself proud. #newweekwhodis
Keep moving!
Carissa

Fourth of July!

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Jabletes!
School is officially out for all of the kids!  Happy Summer, everyone!

Now, we’ve discussed this before but I wanted to remind you all that even though summer may make it difficult to get into the gym for your regular classes, trying to get in for a workout at least 2x a week (maybe even 3!) will be much better than not at all.  If you find yourself traveling that’s a great opportunity to make up a little tabata workout to do!  A quick 15 min workout will sustain you in the long haul and when you are able to get back to a regular routine at Jab it won’t be as awful as not doing any workouts at all!

So fantastic to see so many PR’s in the last two weeks!  Nice work and keep it up!  Your fitness is constantly improving, a benefit of all the hard work you put into the gym!

Next week is the 4th of July!  We are running regular class schedules EXCEPT for Tuesday, July 4th when we are closed!  That means you should totally enjoy the day!  Have fun, be safe, eat all the bbq, enjoy some cold beer and have a blast with your friends and family!

See you all in class next week!

Keep Moving!

Carissa

uncle sam

Athlete of the Month!

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Jabletes!

Our Athlete of the Month for June is Maggie!!  Maggie has been a member with Jab Crossfit since 2014 (meaning she was a teen when she started here)!  Well known for her incredible strength, her awesome attitude in class and ability to crack everyone up we cannot imagine Jab Crossfit without Maggie in class!  I did not know that Maggie studied Japanese for 4 years!  Maggie, thank you for being such a valuable member of our community.  We love you!!

maggie2 cf

 

 

 

 

 

 

 

 

 

 

 

1. name:
Maggie McCarthy
2. age:
22
3. where did you grow up?
Sammamish
4. when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?
I started at Jab nearly three years ago.  I had messed around at other boxes, but I had never spent any considerable time doing crossfit before I came to Jab.
5.  what do you do when you aren’t at Jab Crossfit?
Cook, eat, sleep, and occasionally take bubble baths.
6. how did you first hear about Crossfit?
I think the first time I heard about crossfit was from someone who thought it was too hard, back in High School, which made me immediately want to try it.
7. when did you realize Crossfit was right for you?
After day one when I was absolutely exhausted and full of endorphins.
8. what is your favorite wod/movement/lift?
Wallballs/Thrusters!
9. what is your least favorite wod/movement/lift?
Burpees.  They really are atrocious.
10. what is something you have done at Jab Crossfit that you never thought you would do?
Butterfly Pull-Ups!  I actually was quite certain that I would never be able to do a pull-up at all, but I am quite happy to be wrong.
11. what motivates you to get through a wod?
Food, usually.
12. tell us something about yourself that we may not know
I studied Japanese for four years in high school
13. what advice would you give to someone new to Crossfit?
When something gets hard, stop, step away, take a deep breath and then try again.  Don’t waste your energy on reps that won’t count.
14. do you have any Crossfit goals?
It would be amazing to get my double-unders to be a bit more consistent, and muscle-ups are always shimmering in the distance.
15. what do you love most about Crossfit?
I love the friendly competition that constantly pushes us all forward, and I love the people who are always there to support and encourage their gymmates.

Happy Fathers Day!

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Jabletes!

Happy Fathers Day!

How awesome to see so many athletes coming to Barbell Club last week!  I’m so excited that we can offer this to you all and it’s so great to see more and more of you making it in on a Sunday!  I know your weekends are valuable, mine certainly are, but Will has so much information to share and he is a great instructor.  There will be Barbell Club on Fathers Day!  Come treat yourself, Dad’s!

 

Now, Summer officially begins next Wednesday.  Today, with all of the rain and darkness (Juneuary), I wasn’t so sure but I did stop and eat my very first strawberry from our patch and it was DELICIOUS!  Super sweet!  Can’t wait for the whole patch to ripen!  With summer come irregular schedules, vacations, stay-cations, late summer nights.  We will be keeping our regular Crossfit schedule at Jab throughout the summer but if you need a little motivation while you are away from home ask your Coach!  We can come up with some awesome ways to still get your heart rate up while hanging at the lake/pool/ocean/campsite 😉

Tomorrow we will get to hit some heavy Deadlifts and I’m sure we will see some PR’s!  For those of us athletes that have been around for a few years or more those PR’s are harder to come by.  In those early days of Crossfit it felt like we’d hit a new PR every time!  Then we plateau.  Our gains become smaller and take longer but that does not mean you walk away feeling frustrated!  Stick with it though, it will come.  Patience, grasshopper.

Keep Moving!

Carissa

Summer is (un)officially here!

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Jabletes!

Summer is just about here!  Can you feel it?  The sun!  Shorts!  Sunscreen!  Icy cold beverages!  I can’t wait!  Please don’t let summer get in the way of your workouts.  If you don’t like to work out in the heat there is always 6:30am MWF!  If you are traveling there are hundreds of travel wods at noexcusecrossfit.com and the handy “burpee mile” that Brendan keeps mentioning….

Thank you to everyone to came on Memorial Day and joined us in our annual Murph WOD!  It was awesome to workout with some of you who have never done Murph before, with some of you who ALWAYS do Murph and a couple of you who went the extra mile and did Murph RX this year!  I’m so proud to be a member of such an incredible community of athletes who come together on a holiday each year in honor of those who have served and sacrificed for our freedom!  And then we ate!  This is a tradition that I always look forward to (yes the eating part, yes to all working out together but no not necessarily the 200 push ups part).  I really believe Murph, and the handful of other Hero WODs that we have done at Jab, make you push yourself more than you ever thought you could.  As Coach Chris said it before we began on Monday, “Your mind will give up a thousand times before your body”.  Not one of you listened to your mind!  Nice work, Team!

The Crossfit Regionals have wrapped up!  I posted some of the live coverage on our facebook page but in case you missed it you can find it here and watch the coverage.  The top 5 athletes from each region make it to the Crossfit Games.  There are some names you will recognize and some that you may not!  It is going to be a very exciting time watching the Games this summer!  Ben Smith placed third while his brother, Alec, placed second!  Talk about sibling rivalry 😉

Don’t forget, Barbell Club meets every Sunday morning at 8:15am!  No need to sign up and it’s included in your membership!  Come lift!

Keep Moving!

Carissa

 

Memorial Day Weekend Updates!

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Jabletes!

Some very important announcements, but first I want to say how awesome it was to have Coach Tyler come by the gym while he was in town!  As we see him as the beginning of Jab Crossfit, it was great to have him join us as an athlete, get to see some very familiar faces and meet some new ones!  He’ll be moving here next month and we hope to see a lot more of him!

This coming weekend is Memorial Day!  Here is the schedule:

Friday, May 26th 6:30am and 10:45am classes as normal,  no 5pm class!

Sunday, May 28th no barbell club!

Monday, May 29th MURPH first heat at 9:30am, second heat at 10:45am!  No other Crossfit classes on Monday.

Now, we had originally thought we would need two heats for Murph this year.  Last year we were packed in and wanted to give an option for two heats, freeing up more space for pull ups stations.  So far, we only have sign ups for 9:30 class.  IF you are planning to come for Murph PLEASE sign up right away! I’ll give you a few more days to commit then I’m calling it 😉

Remember!  Please do not feel as though you can only sign up IF you do the full workout!  You have options to scale it!  Partner up with someone and each do half Murph, together you will complete a full Murph!  Traveling over the holiday weekend and can’t make it to Jab on Monday?  Do Murph on your vacation!  Sub situps for the pull ups!  Alternatively you’ll have the option to do Murph on Tuesday along with a few other athletes.

Take care of those hands before Monday!  I’ve posted this before, take a moment to read it again and smooth out those calluses!  Crossfit Hand Care

Keep Moving!

Carissa

 

 

 

Murph is coming!

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Jabletes!

What a great Buddy Day we had last Friday!  Beer and Barbells was a great success and don’t worry if you missed out, we will do it again soon!  How fortunate for Jab Crossfit that we have Ravenna Brewing Co so close to us?

Memorial Day is coming soon and you all know that means MURPH.  This year we will run Murph in 2 heats, 9:30am and 10:45am on Monday, May 29th.   We have been prepping for this!  Yes, all that running, all of those pull ups, push ups and squats we’ve done are all sneaky preparation for the big day.   Today is another great prep wod: 75 pull ups and 150 push ups.  You’ll notice those calluses forming and possibly tearing 🙁 Take the time to take care of those hands in the upcoming weeks.  Pumice stones, Pedi Eggs, etc are all good for helping smooth out those rough spots.  If you let them build up they pinch, tear, bleed.  Yeah, nobody likes that!  Take care of those hands!  You might have noticed some of your fellow athletes wear gloves or other hand protection like “Wodies”.  Find those here.

Here is a very good post on Murph, take a moment to read it!

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 29th: We will start the first heat at 9:30am, second heat starts 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.  Please feel free to come early or stay late to cheer on your fellow athletes in the other heat!  Cannot wait!  Bonus for this year, we have purchased two 20lb vests and one 14lb vest for those of you up for an extra challenge of doing Murph Rx!  

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!

Keep moving!

Carissa

 

Athlete of the Month!

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Jabletes!

Some news to share!

First: Tomorrow, Friday May 5th is going to be a buddy day for Jab Crossfit!  For the 5pm class only, bring a friend to class for free!  We have a fun WOD planned 😉  Following class Coach Annie is taking the team up to Ravenna Brewing Co. for some post-wod libations!  WOOHOO!!  Beer and Barbells!

Secondly: Barbell Club is happening!  Wanting to get more time to work on your technique?  Do some strength training?  Will Kahle is running our Barbell Club on Sundays from 8:15-9:30am.   He has so much knowledge to share with us and you can come any Sunday that works in your schedule!

Lastly: Our Athlete of the Month is Brent Bond!   Brent started at Jab back in 2013 and has been a dedicated member of our community ever since!  He’s always supportive and encouraging in class with his fellow athletes.  Speedy and strong,  (and clearly slightly competitive!) he is a force to be reckoned with!  Plus, I always stop and listen to the Captain while flying Alaska hoping one day it’ll be Brent!  Brent, thank you for being such an important part of our group!

brent

 

 

 

 

 

 

 

 

 

 

name: Brent Bond
age: 45
where did you grow up? Bellevue, Washington
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  Jab Crossfit is my first and only box and I started a few years ago.
what do you do when you aren’t at Jab Crossfit? I enjoy my wife and 3 kids and do lots of rolling.  For work, I am a pilot for Alaska Airlines.
how did you first hear about Crossfit?  My wife Heidi started doing it at Jab Crossfit and convinced me to join her.
when did you realize Crossfit was right for you?  I was hooked right away
what is your favorite wod/movement/lift? My favorite lift is the Snatch.
what is your least favorite wod/movement/lift?  I’m really not a fan of Wall Balls.
what is something you have done at Jab Crossfit that you never thought you would do?  Prior to this experience, I had done very little weight lifting so for me it would be all of the Olympic Lifts which I really enjoy.
what motivates you to get through a wod?  Brian’s times from the morning class.
tell us something about yourself that we may not know?  It looks like I am starting to get a few gray hairs.
what advice would you give to someone new to Crossfit?  Start slow but work hard.
do you have any Crossfit goals?  I would like to be able to do bar muscle up’s, and master double under’s in the very near future.
what do you love most about Crossfit?  For me, it’s the People first and the exercise second.  The coaches are fantastic and the people I work out with are fun and supportive.  I really enjoy this Crossfit community.  As far as the exercise goes, I love the variety and the intensity of Crossfit.

Jab Crossfit’s Barbell Club Returns!

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Jabletes!

Thank you to everyone who brought their friends and family a couple of weeks ago for our first ever Buddy Day WOD!  What fun Coaches had and we hope everyone enjoyed 12 minutes of burpees and wall balls!  We hope to do this again in the future, we will keep you posted 😉

I know Spring Break is here!  Hope everyone had fun in Mexico/Salt Spring Island/Hawaii!  Where are those photos of you working out on vacation on the beach?  Just kidding!  Your coaches hope you relaxed and, most importantly, had fun!

Big announcement!  Back in the early days of Jab Crossfit, Coach Tyler ran a barbell club every weekend.  For that hour of class the focus was Olympic Lifting, no cardio!  Getting time to practice Snatches, Clean and Jerks, etc.  It was awesome and a number of our athletes took part in it.  When Coach Tyler moved we discontinued Barbell club, until now!  We are excited to announce that we are bringing it back!  Starting next Sunday, April 23rd, Barbell Club will replace our regular Crossfit class at 8:15am!  Put it on your calendar and come work on your technique with fellow Jablete, Will Kahle!  Will has 8+ years of Oly Lifting experience and has a wealth of knowledge to share!  I highly recommend taking advantage of Barbell Club.  Come work on your technique!  Do some strength training! It’s going to be awesome!

One last announcement, there will be no class this Sunday April 16th!  Enjoy your Easter with family and friends!  Get outside and have fun!

Keep Moving!

Carissa

 

 

 

Athletes of the Month!

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Jabletes!

This month we celebrate two of our athletes that go way back to the beginning of Jab Crossfit!  Tonya and Adrian are two incredible athletes who come in every week and not only push themselves to give their all (INTENSITY!!!) but are most welcoming and supportive of everyone in our gym!  Thank you for being such an important part of our community and for always bringing good stories to share and making everyone laugh!  We couldn’t picture Jab without you two!

* I especially appreciate Tonya’s words of wisdom (see below) and how cool that her dad holds the record at UW for rope climbing?!  I’d also love to hear Adrian play the banjo!

tonya                      adrian

 

 

 

 

 

 

 

 

 

name: Tonya Clegg
age: 6.57142857 Dog Years
where did you grow up?  Mean streets of Okinawa, Seattle, Taiwan
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?   Started in the early days with Tyler, just a couple of months after Jab was born.
what do you do when you aren’t at Jab Crossfit?  Nurture young beings.  Write.  Volunteer with the University Food Bank Packs-for-Kids program and as a parent educator for suicide prevention (Forefront).
how did you first hear about Crossfit?  My husband, Adrian, talked me into going.  I was trying to placate him by showing up for a single class, but was soon hooked.  Go figure!
when did you realize Crossfit was right for you?  Immediately.  It felt so wrong it had to be right.
what is your favorite wod/movement/lift?  In no particular order:  box jumps, kettle bells and complaining.
what is your least favorite wod/movement/lift?  I don’t do HSPU, but it’s nothing personal.
what is something you have done at Jab Crossfit that you never thought you would do?  Climb a rope!  I could never get off the ground in grade school gym class.  My dad still holds the rope climb record at the UW (legs out parallel to the floor, not circus wrap, of course).  I am an embarrassment to the family name no more!
what motivates you to get through a wod?  Imagining the icy grip of The Reaper and only a heavy back squat will keep me out of his clutches.
tell us something about yourself that we may not know  I lived a few years in Tucson and worked awhile as a hiking guide.  I know my cactus.  I am expert at removing needles from flesh.  If you tell a group of newbie desert hikers “do not touch that,” invariably, someone will.
what advice would you give to someone new to Crossfit?  Don’t pick at your callouses when stopped at traffic lights.  People can still see you.
do you have any Crossfit goals?   Keep on truckin’!
what do you love most about Crossfit?  I love my coaches and classmates.  I also love the slightly inappropriate/double entendre lingo used in the box. 😉
name:  Adrian Whorton
age:  45
where did you grow up?  Born and raised in Ravenna
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I believe I was the first official student at Jab – back with Ms. Kristin it was spring of (I think) 2013
This was my first Crossfit experience.  My personal trainer at the time suggested I try it just as Alpha started offering it
what do you do when you aren’t at Jab Crossfit?  When not at crossfit,  I spend time with my beautiful wife (when she’s not at crossfit) and kids, ski, play basketball and occasionally practice emergency medicine
how did you first hear about Crossfit?  I heard about Jab while my son was training for his black belt at Alpha
when did you realize Crossfit was right for you?  I’m down with any activity that makes me want to vomit.  My first WOD was overhead squats and 400 meter sprints – I was hooked
what is your favorite wod/movement/lift?  My favorite movement is bar muscle ups because I worked so long at being able to do them
what is your least favorite wod/movement/lift?  My least favorite movement is thrusters because they suck
what is something you have done at Jab Crossfit that you never thought you would do?  I never thought I’d deadlift more than twice my body weight
what motivates you to get through a wod?  I’m motivated by knowing that everyone else in the gym is working just as hard and suffering just as much as I am and I don’t want to let my team down
tell us something about yourself that we may not know:  I play the banjo
My Crossfit goals:  ring muscle ups, a sub five minute Fran and to clean and jerk my body weight (205)
what advice would you give to someone new to Crossfit?  I’ve done a lot of exercising in my life and would advise someone just trying crossfit that there’s nothing else out there that changes your body and mind for the better.  The learning of Olympic lifting and gymnastics is an investment in time and effort, but the confidence and pride it brings is well worth it.  Also, for most of us, once you leave college, it’s rare to be part of a team.  Crossfit offers that same group suffering and support that’s invaluable to be a part of.
Keep moving!
Carissa

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!

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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

IT’S HERE!!!!!

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Jabletes,

This is it!  The 2017 Crossfit Open begins this week!  On Thursday at 5pm Dave Castro, the Games director of Crossfit, will announce the very first workout!  Then on Friday, we will get to do said workout!  Last year the first workout of the 2016 Open was tough.  20 min AMRAP of overhead lunges, burpee over bar and pull ups.  Yeesh.  Killer for sure!  Who knows what Dave Castro will come up with this year!  Looking forward to it!  Like I’ve mentioned, it’s not too late to sign up!  It’s $20 and like Coach Chris mentioned, “I am officially registered! Why? Because, I KNOW that I will be more focused with my workouts and nutrition over the next 6 weeks b/c I paid $20 to be officially registered. Join me. Join us. #Open2017” sign up here https://games.crossfit.com/

This Friday we will be having a Crossfit Open kickoff party!  After the 5pm class we will recover on the mats while watching the announcement from Dave Castro and most likely be in awe of how easy these athletes make each workout look.  After picking ourselves up off the floor we will then head down to The Ram for food and drinks!  Who’s in??  If you can’t make the 5pm class, join us anyways for festivities at The Ram down at U Village!  Looking forward to it!

Keep Moving!

Carissa

Athlete of the month!

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Jabletes!

This week we celebrate one super athletic member of our community, Tereza!  Tereza has been a consistent member of our community almost from the beginning of Jab.  With her almost zen-like approach to each and every workout she is a force to be reckoned with!  Love her enthusiasm, love her ability to power through everyday.

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1.name: Tereza Stiburkova

2. age: 31

3. where did you grow up? Prague, Czech Republic

4. when did you begin at Jab Crossfit? Is this the first place you tried Crossfit? It has been a while…like three years? Jab Crossfit is the first place!

5. what do you do when you aren’t at Jab Crossfit? I take care of kids that are not mine, walk dogs who are not mine, and spend time enjoying life with a boyfriend who IS mine …Oh yeah I also go to school.

6. how did you first hear about Crossfit? It was through my Brazilian fellow au-pair Laise who is also friend of Ana who attends AMA kickboxing classes. She told us about a free crossfit trial, we tried it and I’ve stuck to it.

7. when did you realize Crossfit was right for you? It definitely was not the first or second class when we tried hand stand pushups and did a lot of burpees. I was not in good shape at all and I decided to do something about it…Jab Crossfit was the solution.

8. what is your favorite wod/movement/lift? Hang power clean.

9. what is your least favorite wod/movement/lift? Lunges and running.

10. what is something you have done at Jab Crossfit that you never thought you would do? Double Unders.

11. what motivates you to get through a wod? I am not entirely sure; counting, pacing myself, and thinking of the sometimes very slowly, approaching end.

12. tell us something about yourself that we may not know…hmmm…I was twenty-six when I flew in an airplane for the first time over the ocean into the USA. It was both scary and exciting.

13. what advice would you give to someone new to Crossfit? Ummm, be patient, persistent, and have fun!

14. do you have any Crossfit goals? I certainly do…Pull-ups, pushups, and T2B.

15. what do you love most about Crossfit? I like the fact that you do something very individualistic with a team like atmosphere and spirit

Have you heard?

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Jabletes!

I know, we keep mentioning the Crossfit Open but it’s real and it’s coming soon!  Feb 23rd will be the first workout for 2017!  Announced at 5pm, online, it’s super exciting to watch it live.  What will the WOD be?  We will all be hunched over our computers waiting to hear what 17.1 (meaning 2017, 1st wod) will be.  At the live announcement, the athletes there will then have a few minutes to prepare themselves and then do the WOD!  The very next day we will all do the Open workout together and I sure hope more of our athletes sign up!  So far we have 4 total, but we should have more.  I’m super excited for the Open, can you tell?  We are all able, every single one of us, to do some variation of the workouts from the Open.  Rx or scaled, there is something for everyone.

Remember, having a few more athletes take the Crossfit Judges course will be very helpful as well!  If you’ve been doing Crossfit for at least a year please consider!

Sign up here for the Open and go here for the judges course!

Also, if you are currently taking part in our Feb. Nutrition Challenge I’ll be posting on our private Whole 30 Facebook page just for you!  Be sure you are on there and please let your coaches know if you have any questions!

Keep moving!

Carissa

crossfit open

Ready for a challenge?

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Jabletes!

The Open is coming!  Yes, we talk about it quite a bit at Jab.  We get a little giddy about this time of year.  The Open is fun, it’s challenging and I especially love how a community comes together at each and every level to cheer on the athletes (yep, that’s you!) that come in and do their very best that day!  I’ve probably shared this post before, but She Thrives Blog has a great article about why doing the Open is so important as a Crossfit athlete.  Read her post here Yes, You Should Sign Up For The Open  because she tells it like it is and gosh darn it we should all sign up!  We are all capable, we all have that drive, a little bit of competitiveness and determination to do our very best.  That’s what gets us in the door each and everyday at the gym!   I challenge all of you to sign up this year!  You are going to do the Open workouts anyways, why not make it a fun competition with the rest of the world?

When you sign up for the Open, and especially if you’ve been doing Crossfit for at least a year,  you should consider taking the Crossfit Judges course!  As your coaches we have taken this course every year for the past few years.  Not only is it a fantastic way to learn about movement standards for competing but will be super helpful come the Crossfit Open when we, at Jab Crossfit, all do the Open WODS each week!  Find some time to sit and take the course online.  Highly recommend not taking the course in the middle of the night and take notes along the way!  Find the course here

Feb 1st is right around the corner!  Are you planning to join us for a 30 day nutrition challenge?  I know, there is the Superbowl next Sunday but the Seahawks are not playing so you won’t be stress eating!  In my last post I talked about the option for Whole 30 or Ketosis for 30 days.  Which will you pick?  Have you planned your meals for the next week?  Being organized is key to success here.  Clean out your pantry, find some recipes that you are excited to cook, make a shopping list, buy lots of snacks and put them in your car, your gym bag and your desk drawer!  Find some inspiration at Nom Nom Paleo  and Keto Size Me.  Search through Pinterest.  Borrow cookbooks from fellow athletes.  Ask your fellow athletes and Coaches for guidance.  We are in this together!   I will continue to post at our private Facebook page for our 30 day nutrition challenge so head over there and please request to be added if you are not!

Finally, we have arrived at the end of January and our athlete this week is Delphine Yung!  Delphine’s first WOD at Jab was 50 thrusters for time, and she’s been dedicated to coming for over 3 years now!  Having the amazing ability to juggle 4 kids, a husband, working as a pediatric cardiologist, swimming once a week and making sure she gets into Jab regularly each week.  Her regular life sounds like a WOD, no wonder she’s such a rockstar!  Last spring her husband, Matt, joined our community and it’s been the best having the two of them in our gym every week!  Love having you at Jab Crossfit, Delphine!

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name: Delphine Yung
age:  46
where did you grow up? Richland (one of the Tri-Cities), WA
when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I think Jan 2014. Yep!
what do you do when you aren’t at Jab Crossfit? I swim once a week, work part time as a pediatric cardiologist and try to keep up with our 4 kids.
how did you first hear about Crossfit? Matt told me he kept hearing heavy weights being dropped next door
when did you realize Crossfit was right for you? First, when I saw results, but it was probably more as I got to know people. Also, Coach Tyler tried to mix things up on Fridays, like trivia work outs, so I thought that was pretty clever.
what is your favorite wod/movement/lift? My favorite WOD is generally the one I’ve just finished
what is your least favorite wod/movement/lift? Wallballs
what is something you have done at Jab Crossfit that you never thought you would do? Hand stands with a very slight push-up
what motivates you to get through a wod? Usually I think, “it will be over soon” and “thank God ___ (fill in names of other WOD-ers) are doing this with me”
tell us something about yourself that we may not know? I once traveled through Honduras as a student and got a room for $1/night, but when we returned after dinner to find all our stuff over-run with cockroaches, I had to upgrade to another room at $3/night.
what advice would you give to someone new to Crossfit? Come for the exercise, stay for the people
do you have any Crossfit goals?  Just keep going…. 🙂
what do you love most about Crossfit? Our community

February Challenge! Oly lifting clinic! Athletes of the month!

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Jabletes,

There is a whole lot of information to share with you this week!  Are you ready?  Take a deep breath.  Good!  Here we go!

First!  For the past few years we have done a “Whole 30” challenge twice a year.  Normally in the spring and fall.  One other thing that happens in the spring is the Crossfit Open and in years past those of us that were doing Whole 30 were in the slumpy beginning stages while doing the Open WODS.  This year we thought we would try something different,  doing our month of Whole 30 in February in hopes that we will see the benefits of taking care of how we are eating and by the time February  23rd rolls around!  A few of your fellow athletes are just wrapping up their own Whole 30 Jan. challenge, Jeff and Jenn are in their final countdown with their own spouses!  Ask them how it’s going!

Here is how it’ll work!  This year, if you choose to participate, you will choose between doing the Whole 30 paleo challenge or the Ketosis (or Keto) challenge!  Here is the short version of each:

Whole 30 is 30 days of clean eating.  You eat lots of vegetables, fruit, lean protein, eggs, fat, seeds and nuts.  You cannot eat: dairy, sugar of any kind, alcohol, legumes (that means peanuts too) and grains.  read more about Whole 30 here.  We’ve done it a number of times and it’s really great for those that have never done a food challenge before and like having a very black and white way of what you can and cannot eat.  It’s really a very basic way of eating for 30 days.  Think the perimeter of the grocery store.

Ketosis is simply a high fat, moderate protein and very low carb way of eating.  You eat lots of fat (think avocados, olive oil, nuts-yes peanuts too), whole fat cheeses and heavy cream, meat, vegetables, and very little fruit (mainly berries and coconut).  Definitely not ideal for those that are lactose intolerant to go the dairy route but it doesn’t mean you can’t do Keto if you don’t digest dairy well.  Simply keep that high fat in the way of avocados, nuts and good oils like olive, macadamia, walnut, avocado and don’t eat the dairy!  Those who have done the Whole 30 a few times before and want to try something different might consider this route.  Also good for those athletes that cannot go without their cheese/ dark chocolate and alcohol.  Yep.  Alcohol.  Think clear, no sugar cocktails like vodka sodas, a good sipping tequila, etc.  In moderation of course!  Want to read more?  Check out Ketosis here

Everyone that would like to participate will all begin Feb. 1st.  Remember, this is NOT mandatory!  This is simply for those that would like a “reset” of their regular diet or feel ready for something new.  We won’t talk about it too much in class (though we will talk about food per usual).  We have a private Jab Crossfit Whole 30 page that we use during this time, please join if you’d like!  We use it to take photos of our meals, share ideas, complain and support each other on this journey.  So get those pantries cleaned out, eat up the last of the holiday goodies and start planning your meals!  The best way to be successful at this is being organized and  planning ahead!  Any questions?  Talk to your coaches and fellow athletes!  I have found Pinterest to be a huge help in finding inspiring recipes.  Find me there, Carissa

Next!  This coming Sunday, Jan. 29th from 9-10:30am Kate and Will Kahle are going to be running an Olympic Weightlifting workshop!  Please come and join us for this free, extremely informative workshop focusing on the Snatch.  Kate and Will have 8 years of Oly lifting experience and we are so excited to get a chance to have them share all of their incredible knowledge of this awesome, sometimes tricky, lift!  See you there.

Finally!  We celebrate another incredible athlete from our community!

Shreyas Verma has been a Jablete for just over a year!  He is one of our committed 6:30am Jabletes. Although we tease him for mysteriously missing the warm ups, he never fails to come prepared to work hard and meet whatever challenge is up on the board. Not only has Shreyas himself made the 6:30 am mornings more fun, but he has also helped build our Jab family by inviting coworkers to suffer alongside with him. Shreyas, thank you for being a part of our Crossfit community and working so hard!  Keep up the good work!

shreyas

 

 

 

 

 

name: Shreyas Verma

age: 29

where did you grow up? India

when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  Jan 2016, yes

what do you do when you aren’t at Jab Crossfit? Dancing
how did you first hear about Crossfit? Through a friend
when did you realize Crossfit was right for you?  Still someone’s ask myself the question
what is your favorite wod/movement/lift? Bring Sally up being Sally down
what is your least favorite wod/movement/lift? None
what is something you have done at Jab Crossfit that you never thought you would do? Jump rope
what motivates you to get through a wod? My fellow Jabletes
tell us something about yourself that we may not know I’ve an evil twin
what advice would you give to someone new to Crossfit? Don’t get intimidated, you can do it
do you have any Crossfit goals?  Not to hurt myself or someone else
what do you love most about Crossfit? Keeps pushing my limits

MLK WOD and Athletes of the month!

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Jabletes!

Tomorrow we celebrate Martin Luther King Jr with a special WOD.  We are open only for 6:3oam and 10:45am classes!

 

This year we are starting a new way to celebrate our amazing community!  Each month we will focus on athletes who have an anniversary with us.  I’ve come up with a set of questions that everyone will get a chance to fill out, after receiving back the questionnaire I’m excited to share them with you all!  Here are our first two!

Keep Moving!

Carissa

 

Brendan Gamb has been a regular Jablete for the past year!  If you come to 9:30, 10:45 or noon classes during the week you will have seen him powering through each and every WOD with determination and then cheering on his fellow athletes with incredible enthusiasm!  Brendan has embraced our community since day one and has been an awesome addition to our gym!

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name: Brendan Gamb

age: 43

where did you grow up? Pasadena, CA

when did you begin at Jab Crossfit? Is this the first place you tried Crossfit?
January, 2016. This is my first Crossfit experience.

what do you do when you aren’t at Jab Crossfit?
I am retired, and am now a stay-at-home-dad. I volunteer at school, coach, cook, paint, chauffeur, landscape, and generally try to keep chaos at bay.

how did you first hear about Crossfit?
Coach Carissa is a close family friend and she has always been a very enthusiastic proponent of Jab Crossfit.

when did you realize Crossfit was right for you?
I am not sure that it will ever be “right” for me as a big guy. I find that I am always challenged by the workouts, particularly body weight exercises. However, it was about 6 months into my Crossfit experience that I realized the pain was the point and that was a watershed. I get cranky now when I don’t get into the gym on a regular basis.

what is your favorite wod/movement/lift? Kettlebells

what is your least favorite wod/movement/lift? Burpee Box Jumps

what is something you have done at Jab Crossfit that you never thought you would do?
30” box jump

what motivates you to get through a wod?
The results- I am the strongest I have been since my 20s.

tell us something about yourself that we may not know
I was a commercial fishmonger for a short period of time.

what advice would you give to someone new to Crossfit?
Be patient. It takes several weeks to get comfortable with the multitude of exercises/movements and to feel like you are making progress.

do you have any Crossfit goals?
Totally! Strict Pull-Ups, Double-Unders, and Toe-To-Bars.
I would like to be able to RX every workout

what do you love most about Crossfit?
The variety of exercises- it would be hard to suffer this much and be bored!

 

Kevin McHugh is a fellow Jablete who started Crossfit because I simply asked him to come try it out one day last year and has been a regular ever since!  He’s my younger brother, he’s always been extremely athletic and I knew he would really love Crossfit style workouts!  He is incredibly strong and has connected with each and every athlete that he works out with.  He has become quite competitive with his older sis (and I’ll let him win for a while during my shoulder rehab)!  Kevin’s enthusiasm at Jab is quite contagious as he cheers on loudly for his fellow jabletes!  You’ll normally see Kevin at 9:30, 10:45 or noon class though he occasionally comes to 5pm as well and has become an important part of our Jab Crossfit community!

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name:  kevin thomas mchugh

age: 38

where did you grow up?  sunny beaches of san diego

when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  Jan 2016. I had tried it at a few other spots, however the sibling rivalry was a big draw with my sister.

what do you do when you aren’t at Jab Crossfit?  surf, ski, surfski, outrigger canoe, visit ER rooms. photographer for the day job.

how did you first hear about Crossfit?  roommate in college started doing it back when it was first going in the early 2000’s. grabbing whatever was around the house, making the neighbors think we were part of a cult.

when did you realize Crossfit was right for you?  when i realized not only could i maintain a baseline fitness in my off season, i was also able to develop better technique in lifting to increase my racing capacity.

what is your favorite wod/movement/lift?  anything with kettlebells, pushups, hspu’s, deadlifts

what is your least favorite wod/movement/lift?  double unders. running.

what is something you have done at Jab Crossfit that you never thought you would do?  masochistically enjoy burpees

what motivates you to get through a wod?  sibling rivalry, never quit attitude and the knowledge if i keep mindful of my technique i will come out stronger, faster and more capable after.

tell us something about yourself that we may not know  I was born with red hair.

what advice would you give to someone new to Crossfit?  ease into it. far too easy to see big gains out of the blocks, yet pacing your recovery and how your body reacts to the workouts will go a tremendous distance to keeping you injury free and reaching whatever goals you have for yourself.

do you have any Crossfit goals?  attack every single WOD like it’s the last WOD i will do, never backing down.

 what do you love most about Crossfit?  the community at Jab is the single biggest factor of why I go. watching, cheering and supporting people of all skills and talents push through and collectively cross the finish line each day. what better way to make a grueling workout better than sharing laughs with friends?

 

The Open is Coming!

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Jabletes!

If you’ve been around for more than a year at Jab Crossfit you “may” have heard me get all excited about the Crossfit Open.   What other sport brings together a whole community around the entire world together for a competition?  Sure, there are the beasts top athletes in the world that completely dominate the Open.  They have to.  Their whole life evolves around making it to the Crossfit Games and the only way to get there is to finish in the top of the Open.  They are the best of the best.  Isn’t that what makes this competition so exciting?  We all do the same workouts.  We all post our scores to the leaderboard and we all come in to the gym for an Open workout with our knees shaking!  The cool thing is we are all able to do this!   It doesn’t matter if you do the workout scaled or rx.  That is what I love about the Open.  Crossfit makes it so every BODY can do this.  That’s right.  YOU!  After we will be in awe of those amazing super women and men who made light work of the workout that left you gasping on the mat!

So, here’s how it works.  On Jan 14th Crossfit will start registration for the 2017 Open.  It’s $20 to enter.  We will have judges (your coaches) to be sure you meet all of the movement standards.  That’s right, you could be no rep’d (though I certainly doubt it since your coaches remind you of full range of motion every.single.time and you’ve been rocking it!).  Remember your WOD from last week where your fellow athlete “judged” you during your workout?  Wasn’t that fun?  That is what doing the Open is like!  We cheer each other on, we scream and yell and are so excited for each and everyone of you to get to do the workouts!  After?  You’ll be amazed at what you were capable of doing.  You may even push yourself to do something you’ve never been able to do before!  Your first double under might happen!  Your first muscle up!  You might PR your clean and jerk!  You never know and that’s the beauty of competition.  It pushes you to work your hardest.  You know why?  Because your body is so much stronger than your mind is!  Let’s do this together!

So check it out here    And that photo and quote from Carol Burrell on their page gives me all the feels.

So good to see everyone back at Jab!  You are all rocking it, keep up the good work!

Keep moving,

Carissa

Happy New Year!

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Jabletes!

Welcome back to the gym!  Your coaches have missed you and we are looking forward to getting back to work!  A week off is not as easy as it sounds.  Personally, I thoroughly enjoyed some down time with my family and friends.  I gave my shoulder some time off and put forth my energy into taking a break mentally and physically from Jab.  It felt strange at first.  I crave that feeling after a WOD and I missed all of you so much but I knew that come today I would get to see everyone again and get to do some front squats!  (Though, those felt HEAVY!)

Though we have all taken a break, I know some of you got to go skiing, some of you (like myself) did nothing and some of you went jogging everyday.  Whatever you did or didn’t do is fantastic and you should never feel guilty about it!  This week we start again and get back into our regular routine.  I’m so excited!

Now, it’s the New Year and some people make resolutions and/or goals for themselves.  Did you?  If you did have you made them reachable?  Are those goals attainable?  Making your goals realistic sets you up for success!  My goals for 2017?  To finally get past my injured shoulder and get to work on anything overhead again!  From there I want to start working on my muscle ups, heavy snatches and get to do a toe to bar again!  Big goals, I know, but I’m working being diligent about my PT so that someday I can do these things!  I’m curious to know what your goals are!

This month we are working on a strict pull up progression!  We’ve done this last year and I’m really excited to bring it back.  Here’s how it works.  For the day of the month that’s how many pull ups you need and if you missed the day before you’ll also need to make up those as well!  These are big goals too!  Using the bands are totally ok but we’d like you to try and get as many unassisted pull ups before you start using the band.  Yes, even if you can only get one because eventually you’ll get two!

Lastly, the Crossfit Open is coming!  Registration begins January 14th!  I’ll write more about this next week but I wanted to get it on your radar as I’ll be encouraging all of you to sign up 😉  The Open begins Febuary 23rd! Want to know more?  Check out their site  

Keep moving!

Carissa

new-year

Tis the Season!

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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?

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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!!

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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

no regrets!

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Jabletes!

I hope everyone had a wonderful Thanksgiving holiday!  Did you get out with your family and friends and do something fun?  Did you eat all of the gravy, stuffing and turkey?  All of the pie?  Wonderful!  Did you feel bad about what you ate?  Gosh, I hope not!  Seriously!  You work hard.  You do the best for your mind and body and you should never feel guilty about anything you eat.  The best thing to do is to pick yourself up the next day, eat a delicious healthy meal and get to the gym!  No regrets.  Unless you make it a habit of eating stuffing, mashed potatoes, gravy and turkey for dinner with pie for dessert every week than you have nothing to feel bad about.  Sure we all indulge.  That what’s Thanksgiving is all about!

This Thanksgiving we did something a little different.  We put a meal in the crockpot and went for a hike.  My husband chose Poo Poo Point in Issaquah.  It was steep, crowded and was definitely difficult.  Didn’t need a jacket as we got so sweaty getting up that mountain!  Our 12 year old loudly complained the entire time up.  Our 15 year old barely made a sound and kept moving.  At the top, it was gorgeous.  A large clearing where paragliders take off.  A big grassy knoll right into a drop.  Total vertigo for me!  We were ecstatic to have made it!  The rain and wind picked up and we were happy to head back down the mountain.  Easy peasy coming down, everyone was all smiles and laughter.  We had a great time and came home to a delicious meal of red beans and rice followed by a movie marathon!  Perfection.

I loved seeing Chris and John running the Turkey Trot on Thursday too!  Getting out and doing something with your family and friends is a great way to do something different than what we do in the gym and more than anything getting to spend some quality time together which makes it fun!  Isn’t it the element of fun that makes us workout each day?!

This week is our last week of our strength cycle.  Looking forward to the  next 2 weeks where some of us will hit some new PR’s in the gym!  (and some of us will not and that’s ok…more on that next week!)

Keep moving!

Carissa

CrossFit Invitational is here!!

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Jabletes!

Somehow we are in the week of Thanksgiving!  Wow!  I’m looking forward to a day with my family, enjoy a hike and  appreciating all that we have.  Some of you have asked about travel wods?  If 100 burpees doesn’t appeal to you, check out www.travelingwod.com  and www.noexcusecrossfit.com  or take a jumprope with you and work on those double unders and triple unders!

Today is the Crossfit Invitational!  This is like the all-stars from the Crossfit Games.  A team for each region is competing and the first event was a four team synchronized deadlift and burpee over bar.  So exciting!  You can watch it online at games.crossfit.com and I believe on youtube as well.  Davidsdottir, Webb, Pearce, Froning, Smith, Letendre, Wells, Toomey, Sigmundsdottir are all on the mat today!  The women are doing 1RM snatches & clean and jerks at the moment and making it look easy to get 240# overhead!  Love it.  These athletes are just so amazing to watch, they are incredibly strong and have some beautiful technique.  Can’t wait to watch more.

Be sure to note that we have a slight schedule change this week for Thanksgiving:

Monday and Tuesday: regular schedule

Wednesday: 6:30am and 10:45am ONLY

Thursday: CLOSED

Friday: 6:30am and 10:45am ONLY

Keep moving!

Carissa

winter is coming….

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Jabletes,

How wonderful to wake up early and see some daylight!  Then coming home after picking up my kids from school in complete darkness, ready to make dinner and go to bed by 6:30….On the flip side I was ready for bed long before I usually get to sleep.

I’ve mentioned it numerous times how important sleep is for your recovery.  I’m talking real sleep.  Dark room, no kids, no dogs, no electronics, not too hot and not too cold.  7.5-9 hours is the best.  This kind of sleep secretes a hormone that helps support metabolism, appetite, glucose processing and helps muscles recover.  Have you ever come in for a WOD after a bad night or nights of sleep and felt that you just couldn’t find that energy you usually have?  Yeah, that’s a terrible feeling and one that I have battled before.  I hate it.  Nobody likes to be the cranky athlete.  Lack of sleep increases your levels of the stress hormone, make you more prone to diabetes, obesity, hypertension and will make you super cranky as the brain isn’t working the way it should be.   Plus, when you are lacking sleep do you notice how you eat like garbage?  Then you FEEL like garbage?  Then you don’t want to work out because you are tired?  See the connection?  Get your sleep, people!  I know life is stressful.  I know we all have a lot on our mind right now.  Get that good night of sleep and it will help you in so many ways.

Sleep well and train hard!

Carissa

values

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Jabletes!

I hope everyone had a fun, though very wet, Halloween!  My kids were disappointed that it fell on a school night so I spoke in a sweet and loving voice and reminded them that for all of middle school/high school they will be celebrating Halloween on a school night.  Fun!  But the rain didn’t hold anyone back too much.  Seems like all the kids got out there and had fun.  Some great grown up costumes too!

Have you ever visited another Crossfit Box?  Some will have a “rules” list for everyone at the gym to follow.  It’s a great reminder for everyone new and for all the regulars too.  Years ago, our Coach Tyler had set up what he called “values” which sounded much more friendly than “rules”.  More like our Jab style, friendlier and accessible to everyone.   Here they are:

Jab CrossFit Values:
1) Wait to put back your equipment until every athlete in the gym has finished the WOD
2) If you finished before other athletes, cheer them on!
3) Please oh please don’t drop empty barbells to the ground. They really are quite expensive
4) When carrying barbells, please carry them up and down, toe to head. It’s safer that way
5) Better late than never! I’d much rather have you come to half a class than no class at all
6) Tell the coach when you’re injured, sick, hurt, or otherwise incapacitated :)
7) Never finish a WOD feeling like you have more to give
8) Curse, grunt, and yell. Anything that gets you through
9) Shave your callouses
10) When in doubt . . . squat, and squat deeply
11) Have fun!
I especially like #11.  Having fun is the best part.  Yes, we will all complain but if you are leaving with a smile on your face and you come back the next day for more you ARE having fun!  We have an amazing community of athletes and each and every one of you is what makes it fun!!
Keep moving!
Carissa

Break it up!

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Jabletes!

Crossfit published a fantastic article about going unbroken vs breaking it up.  Check it out here .  What I love about what he says is to never feel pressured to go unbroken.  That said, if there is a movement that you dominate and still have enough in the tank to move onto the next movement than do go unbroken!  The key is, sometimes we push ourselves to go unbroken thinking it will result in a faster time but this is rarely the case.  When using heavy weight, breaking it up not only saves your energy for the whole wod  but it also makes you pace yourself which can save your butt!  Remember we’ve talked many times about breaking up movements in a wod, how we strongly encourage you to not go out the gate and when you rest to give yourself a countdown 3-2-1-pick up that barbell and go!  When you break up your toe to bar or pull ups or even push ups you are giving your arms and hands a break, helping to keep tears away and giving yourself that teeny break which overall helps you finish the wod strong.  Check out their article, it’s worth the read!

Halloween is tomorrow and we only have class at 6:30am and 10:45am.  No 5pm class!  Enjoy all the fun!

Lastly, Coach Chris, Coach Judy and your fellow athletes Yana are doing the Leukemia & Lymphoma Big Climb again this year!  If you would like to join them do it soon as it sells out quickly!  Here is the link!

Keep moving and see you this week!

Carissa

Something new!

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Jabletes!

The last couple of days, in a few of the classes, we’ve started a new warmup!  It was high time, we typically change our warmup every quarter or so and suddenly it has been about 3x that!  Time flies, right?  Here’s how it’ll work.  When you come into the gym, grab a jump rope and work on those double unders, then move onto some pull ups focusing on eccentric movements meaning jumping to the top of the pull up and slowly, in control, bringing yourself down to full extension.  Do this about 3-5x.  Still waiting for class to start?  Grab a foam roller!   Once class has started we will then all do the warmup together.  It’ll be fun, more focus on dynamic movements and get that heart rate up 😉  Super excited!  Don’t worry, you’ll still get to socialize with your favorite people in the gym, that usually happens when we share barbells during the strength.  But coaches had noticed that most of our athletes had stopped doing the warmup after some pass throughs.  It’s ok, though not optimal!  Move through the warmup with intent, getting your body ready for your strength then the WOD for that day.  Over time, you’ll see that properly warming up will lead the way to progress (along with sleeping and eating well)!

Lastly, we have some new faces at Jab!  Primarily in the 5pm class, and if you haven’t already introduced yourself please do!  Nothing feels more welcoming than having your fellow athletes cheer you on during your workout!

Keep moving, and don’t you want this t-shirt?  I do!

Carissa

warmup

appreciate the journey

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Jabletes!

What does it mean to appreciate the journey?  Fitness isn’t easy.  Sometimes life gets in the way be it an illness, injury, kids, pets, family, travel, work.  There is always something.  The key is to stay on track.  So what if you can’t get into the gym for 2 weeks, 4 weeks or even 3 days!  Don’t let that stop you from doing your body right.  So this is a journey.  You get into a groove, you come 3-5x a week and you are starting to feel a difference.  You are sleeping better, you are hydrating, you are doing tons of mobility, you are starting to feel different in your clothes and you notice that you are able to push yourself a little bit more into that “intensity” level at the gym.  Then, boom!  You can’t come in.  You want to but you just can’t because of life.  Don’t beat yourself up, darn it!  Remember, life is a journey and the work you do at Jab Crossfit is all so good for you and sometimes you’ll get more and sometimes less.  That’s human and it’s totally a-ok.  Just keep your eyes on the prize- which is you!  If you can’t come into the gym do something!  Take a walk with a friend, chase your kids up the stairs for a bit, hold a plank while watching tv and during commercial breaks.  This PSA sounds familiar, right?  Yep, I’ve written about this before but I wanted to bring it up again.  You need to embrace life and appreciate everything you can do!  Set a few goals for yourself.  Maybe it’s just coming to Jab 4 x a week instead of 2.  Maybe it’s eat less crap!  Maybe it’s take more time for self care.  Maybe it’s trying for some pushups on your toes instead of your knees.  Maybe it’s practicing those tricky double unders.  Maybe it’s working on those muscle ups!  Whatever it is, set some goals for yourself.  Then, appreciate the journey to get there.  We all have them, and most of us will reach those goals but if we don’t appreciate the journey there why do them at all?

keep moving!

Carissa

worth-it

World Class Fitness in 100 words

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“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, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and 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.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)

Jabletes!

These are Coach Glassman’s world class fitness in 100 words.  This is Crossfit!  We constantly vary the load, time domain, routine and then come back to repeat it later to see how our fitness has progressed!  This is what makes Crossfit challenging, exciting, and what makes us cheer each other on in each WOD!  These are also the guidelines for how to fuel our bodies to keep ourselves going.   Everything is considered Crossfit!  The sports you do outside of the gym, the hike you do with your friends and family on the weekend, the surfing you do at the coast, the basketball you play with your friends.  It’s all good!

 

You may have noticed lately that your coaches are talking a lot more about technique 😉 Lately we’ve had you turn away from the mirrors so you cannot watch yourselves doing your deadlifts, good mornings, etc.  This is ideal for keeping your neck neutral, back neutral and avoid cranking your neck when you lift.  We can’t help but watch ourselves when there is a mirror in front of us!  Most Crossfit gyms do not have mirrors, we only have mirrors because we are housed in a karate dojo where students need to watch themselves, follow along with their instructors and their instructors can see everyone.  When we’ve done this we’ve seen a huge improvement in everyones technique!  So exciting!

As you know, we are sticklers for full range of motion.  Whether it’s push ups (you’ve heard us say it over and over: chest to the ground, full extention at the top meaning no bend in the elbow, elbows in!) squats (hip crease below knee, chest up, back flat, knees out, open hip at the top!) or any of the oly lifts (full open hip at the finish, active shoulders, neutral back!) though we are not a “no rep” crossfit box we will remind you that you are only cheating yourself and could potentially lead to injury when you are not completing the full movement.  Since we go over each movement before the WOD we are definitely seeing everyone working very hard to get that full range of motion!  So proud!  Keep up the good work, athletes!

Lastly, Whole 30 is officially over!  Did you do the Whole 30?  Did you ever feel that Tiger Blood?  Some of you may have and some of you may not.  It varies on each athlete and what your diet before the Whole 30 looked like.  It will also vary each time you do a month of clean eating!  Interested?  We will do the Whole 3o as a group again come spring!  Until then, what thing or things have you changed about the way you put together your meals since doing the Whole 30?  Have you tried to completely avoid certain food?  Did you notice any changes in how your body felt, your skin looked, your energy level while reintroducing food that you have avoided for the past 30 days.  Both Coach Chris and I have posted the way to reintroduce food back into your diet because doing it all at once with a pint of beer will mess you up!  Just kidding, the reality of it is that you will have no idea if you are affected by sugar, dairy, wheat, legumes if you eat everything all at once!  Want to know more?  Ask your coaches!  Ask your fellow athletes!  We have a wide range of knowledge here 😉

Keep moving!

Carissa

 

Working through the dings

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Jabletes!

At some point all of us will end up with an injury, whether it happens while training, rolling in Brazilian Jiu Jitsu , simply picking up something at home or while out for an easy jog it will affect each of us in some aspect in our lives.  How do you get through it?  Well, I agree with Crossfit Journal’s article that we all should keep moving, do something and stay active as much as we can.  Mentally this is very tough!  Our egos can get the best of us and we want to do the same workout everyone else in the gym is doing but listen to that little voice inside your head when it comes to this.  Every single WOD can be modified to fit your needs.  As always, have a chat with your coach before hand and let them know where you are injured and together we will come up with a doable WOD!  I came across this article from Crossfit while looking up info about working through an injury.  There are a few of us at Jab (myself included!) that are injured at the moment and will have to modify every single workout for a while until we are free from that pain.  I’m looking at a long road of lower body work…  Take a moment to read the article, he has some really great advice in there!

Whole 30 for Team Carissa is completed!  Team Chris has just a few days left!  I’ve heard from a few people that at the very end they felt that “Tiger Blood” and were encouraged by that to continue on with the clean eating!  Like I mentioned on our Whole 30 FB page, how you introduce food back into your diet is very important.  Think of these last 30 days as an elimination diet.  Now when you try dairy or grains you make sure you only try that for a day and eat quite a bit of it to see how it affects you.  Here is the article from Whole 30 about how to do the reintroduction, step by step.  Careful with it, once I gave into my own hunger and devoured an entire BBQ meal right after the Whole 30 was completed.  Full of sugar, grains, beans and dairy I was actually hung over the next morning!  Now that you are at the end of a month of clean eating, how will you change your regular diet?

Keep moving, team!

Carissa

Getting there!

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Jabletes!

Nice work last week!  Coaches are so proud of your intensity, your ability to push yourselves hard and get through some of those burners!  It’s never easy, we know.  But we see your progress and it shows how dedicated you are to yourself!  For those of us athletes that are recovering from an injury or are just now getting back into the routine after a break I applaud you for really taking the time to get yourself back into it.  Scaling/modifying when you are recovering or haven’t been in the gym in a while is hard, your ego gets in the way sometimes but it’s definitely the right thing to do.  Life gets in the way sometimes and you can’t just jump right back to where you left off.  I have to fight my own ego when it comes to wods lately as I’m slowly rehabbing my knee and its starting to feel so much better but I miss getting that 20″ box jump and heavy squats.  But I know it is the right thing to do.  I want to no longer feel pain in my knee and be able to do all the things!  Patience, grasshopper.

Team Carissa is coming into the home stretch of the Whole 30 this week!  I’m not sure how you feel but I am feeling fantastic and am honestly not ready to end it yet!  I know, that sounds crazy, but I love how I feel at the end of the 30 days.  Sure there are things I miss, a good glass of wine or a cocktail with friends on the weekend, sushi, tortilla chips and salsa, peanut butter, etc but I certainly don’t miss the blah feeling of overdoing it with food or booze.  I feel so much more energy now (TIGER BLOOD!!) and plan to be “mostly” whole 30 come October.  That’s just my experience though, everyone is different and some people will not feel that energized feeling towards the end, some will.  Here is the timeline for the last half of the Whole 30 for you!

keep moving!

Carissa

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.

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(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.

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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.

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Days 29-30: HolyOprahIt’sAlmostOverWhatAmIGoingToEatNow?!?!?!

It’s day 29, and you’re still rocking. The thoughts you had yesterday of throwing in the towel are gone. You cruise through the day and as you crawl into bed you have a small thought that then grows into full-blown cold-sweat panic. Holy crap. Tomorrow is day 30. The last day. What the hell are you going to do after that?! You worked so hard, fought through all the anger, the naps, the cravings to get to the awesome you’re feeling now. The rules have been your backbone, your lifeline, your excuse for being “that person” in social situations. Are you just going to give them up on day 31? No. You firmly resolve that there will be no deviation on day 31. If it ain’t broke…

It’s totally normal to feel a twinge of panic as your Whole30 comes to a close. For the past month, you’ve lived, breathed, and literally eaten the rules. You feel incredible in your new high-octane body. It’s natural to hesitate at the thought of making any changes – even if the change is a return to what was “normal” for you before. And, the truth is, you don’t have to go back to the way you used to eat. But keep in mind that the Whole30 was intended to be a reset, an introduction into the world of Good Food. I know it’s scary, but keep an open mind, okay?

timeline-menu-day-31

Day 31: Deep breathing. And maybe some ice cream.

Your sanity returned at some point on day 30 and you realized that eventually, you will have to come out of your perfect Whole30 bubble. Try as you may, you won’t always be able to make life fit inside the Whole30 rules. Does that mean you’re headed off-road at 90 miles per hour? No. But it does mean that you’ll give the reintroduction protocol (in It Starts With Food) the same attention you gave the last 30 days and be honest with yourself about your reactions – physical and emotional – to food. And tonight, that might just mean a bowl of ice cream. And that’s okay.

We don’t expect you to live your life Whole365. We do expect you to take what you’ve learned and use the information to carefully evaluate how the foods you were eating before make you feel now that you’ve eliminated them (and any of their negative effects) from your body. We do expect you to listen to the feedback your body and mind give you and change your food relationships. And we do expect you to make conscious choices about when and how to go off-plan…and when you do, enjoy it!

Your Mileage May Vary

Of course, no two people’s Whole30 experience is the same, and you may find you breeze past some of these phases while being stuck in others for longer than you anticipated. Either way, we hope you use The Timeline to help you prepare for your first Whole30, or to look back on after your Whole30 and reflect on whether we were more right than wrong here.

New Strength Cycle and Whole 30 week 3!

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Jabletes!

As you know, we have just begun a new strength cycle.  Well, it’s not new to us but we are doing it again as it is a fantastic cycle that we have enjoyed and gained from in the past.  Wendler is a 12 week strength cycle that uses front squats/back squats, deadlifts and strict press to build strength.  The ultimate result in the end is going for a 1RM, with a lot of athletes hitting a new PR!  I love it.  I love the components of this cycle, the mix of pressing, squatting and deadlifts which all aid to build strength over time.  A great way to think about strength cycles is to remember that building strength is more like a marathon, not a sprint.  It takes dedication, time, effort and most importantly to do it as instructed and not let your ego get in the way.  Yes, some weeks you will de-loading, the weight will feel so light but stick with the program.  It’s written this way for a reason!  You are building your muscles over time and the week before we go for that 1RM, we give our muscles a break.  A week of recovery.  I’m excited!!

For those of us doing Whole 30, welcome to your second or third week!  How are you feeling?  Do you feel that surge of energy coming back?  Do you still feel like you are dragging through wods?  Stick with it because we are getting so close to the end!  Post those photos! Ideas!  It’s all good!

Lastly, today I sent a FB message to you (if you are on FB!) about a workshop up in Lynnwood Crossfit this coming Saturday!  I highly encourage everyone that can go to please do!  The head coach there, Coach Jesse, holds a wealth of knowledge that is so incredible!  The cost is $30 and the time is 11am to 3pm.  Let us know if you can make it!  I know Coach Annie is headed there!  You can prepay, there is a message about that on the link I sent you or you can pay here 🙂

Keep moving!

Carissa

the gang’s all here!

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Jabletes!

It’s been so great seeing some familiar faces back in the gym, I love our crew all being back!  Now that some of you are coming back after a little hiatus, please remember (like I mentioned last week) to please be considerate of your body and take it slow to get back to where you left off.  You’ll be sore, sure, but keep moving!  In case you missed the post on our FB page from She Thrives Blog, she had a great piece on the seasons of life and giving yourself a break when you haven’t been able to commit to the gym like you normally would!  Check it out here.

Our new fall schedule begins tomorrow, Monday Sept 12th!  Please make note of the new times.  We have now have 10:45am MWF, noon T/TH and 6:30am offered five days a week!

MWF 6:30am, 10:45am, 5pm

T/TH 6:30am, 9:30am, 12pm, 5pm

Sun 8:15am

I hope you all had a little fun doing the partner wod this last week.  I, personally, love partner wods- have you noticed?  I sneak them in whenever I get a chance but most of all I loved the active rest time in that wod!  Brutal?  Yes.  Impossible?  Nearly.  But hearing the partners cheer each other on was fantastic!  Love that!

Lastly, for those of you who are doing the Whole 30, congrats on finishing the first week!  Now, I heard some mention of feeling like you have lead in your legs.  Like you absolutely do not have the energy to get through a workout that you once had.  Totally normal.  We are all there 🙁  Stick with it though!  Your body is adjusting to this new way of turning your food into fuel for your workouts.  Give it some time to adjust and pretty soon you’ll hit that “tiger blood” stage!  Keep posting those pictures and inspire us all with your meals!  Found inspiration online?  Share it with us!  At some point we will all get bored with the food we are eating.  We will need to encourage each other to keep making good food!

Keep moving, athletes!  You are all doing such fantastic work!

 

Carissa

 

 

Whole 30 week 1

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Jabletes!

It’s official, summer is over!  School has started or will start this week for those of us parents and for those fellow athletes who are teachers!  It’s bitter sweet.  I love summer.  I love the freedom for my kids and I love seeing our athletes who teach get to come in and workout more often AND at a variety of times!  But, honestly, I’m ready for a routine again.  It’s definitely selfish as I love my own time during the day when I can teach, coach, workout, get to do BJJ and not worry about where my kids are or where they need to be.  I also love fall.  I love the cool weather, rain, the color outside and getting to sleep with a comforter!

Now that we are all back, welcome!  I’ve missed some of you!  For those of you who haven’t been able to get in as much as you had hoped, please oh please don’t pick up from where you left off.  You will be oh so SORE!  I, myself, had dialed back on my workouts over the past 3 weeks as I tended to a bad knee.  Friday I decided that I wanted to do Barbara and I’ve been recovering for days now!  Yikes that was hard!  I should have listened to my own recommendation but decided it would be “fun” and “worth it”.   When you haven’t pushed yourself in a while you miss it, I know!  But seriously, take the time to get back to where you left off.  Dial back on the weight a bit, modify a wod if you need.  In a few weeks you’ll start getting that endurance and strength back.  No use in injuring yourself and not being able to come in!

Now onto week one of Whole 30!!   Like I mentioned last week, some of us started on the 1st (Team Carissa) and some starting on the 6th (Team Chris).  For those of you who have begun, welcome to day 4!  There are normal things to feel the first few days: slight headaches, digestive issues, exhaustion, blemishes, foggy brain and crankiness.  Don’t worry, it won’t last the whole month!  It’s only 30 days, we’ve got this!

For those of you starting in 2 days, this is a great time to clean out your fridge and pantry!  Have a final last hurrah with alcohol/nachos/pizza/donuts/etc and plan those meals, go shopping with your list and stock your house with all kinds of delicious food that you CAN eat!  I find that the hardest is to not be prepared for a meal and find myself standing in the fridge just staring at the food in there without a clue as to what to eat.  As long as you are organized you’ll be able to do this.  Use your resources, check those labels and talk with your fellow athletes!  Here’s a quick and handy shopping list  and my own pinterest whole 30 page.

Lastly, why do we do this month of clean eating?  Think of it as a reset for your body.  Maybe you’ve found yourself overindulging this summer a bit on the vino/margaritas/beer or the ice cream/treats/sugar train.  This is a great time to do something good for your body for a month before the holidays kick in.  Maybe you’ve always had a hunch that you are sensitive to certain food.  This month will eliminate almost all foods that are commonly known to be sensitive for people.  Once we are done with the 30 days we will have to be careful how we reintroduce foods that we have not had for the month back into our diet.  We will go over that more later!

See you this week!  Hope you all had a fantastic long weekend and did something fun on your day off of Crossfit!

Keep moving!

Carissa

 

 

Whole 30 coming soon!!

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Jabletes,

I hope you all were incredibly proud of yourselves in the gym!  Everyone is looking so strong, form is looking great.  Your coaches are feeling great about you!  Those PR’s the last two weeks?  AWESOME!  For new athletes those PR’s come with each lift!  For our more seasoned athletes, we sort of hit a plateau and it’s harder to get new PR’s but over time we all will.  Trust me.   Keep your eyes on the prize and you will get there.  It’s so mental, I tend to trick myself with each attempt.  Not allowing a number to get into my head just a “pick up the barbell” mentality.  We all have those days when we come into the gym and already have decided that today will be hard/can’t do my best/I’m sore and won’t do well but you know what?  That’s all negative talk in your little brain.  When you do that you already set your standard for the day and that’s not your best you.  When you get to the gym leave all those other adult/life things at the door (with your ego of course) and mentally be there for the workout.  I know, easier said than done sometimes.  But try it when you aren’t feeling it, you will be surprised to see over time that you are actually improving and getting stronger when you have your head in the game!  Same thing with the rest of real life, stay focused when you are at work and boom! it all comes together and you work efficiently.  Block out that “got to get to the gym and hope to god that we are not doing burpee box jumps today”!  School work?  Same thing.  Focus!

Now, for the past few years we have done a Whole 30 challenge in the month of October but this fall we are actually going to begin in September!!  That’s right!  I’m super excited, I love doing this as a community and inspiring each other with our meals, photos and suggestions.  You certainly can do this solo but believe me it’s much easier to do this together.  Never heard of the Whole 30 before?  Take a look at this whole 30 site.  Basically it’s a month of clean eating.  Lean proteins, vegetables, fruit, seeds and nuts.  No dairy, grains, legumes,  sugar, alcohol.  We have a Jab Crossfit Whole 30 facebook page, if you aren’t already a part of it and would like to be added let me know!  Questions?  Ask your coaches and fellow athletes!  Want more info?  Check this Whole 30 Program Rules  I’m looking forward to this, there never is a good time to do a month of clean eating so we just have to do it!

Keep moving!

Carissa

Shrug!

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Jabletes,

First off: My apologies on my previous post.  I was so excited watching USA at beach volleyball that I neglected to see that it was the prelims!  They ultimately ended up losing in the semi finals-USA took the bronze, not the gold.

Now, did you see my article I shared on FB about shrugging?  I loved it.  Not just for the reason of how technically important it is to shrug when lifting, you can’t skip the mechanics, but also for the letting go each and every day!  Shrug off that feeling of “not doing your best” or “I don’t have x-y-z yet”.  Remember how I’ve mentioned before that not one of us is perfect.  Some athletes have been doing Crossfit for 8 years now, some of us for 4 and some of us for 1 month!  But what I love is each of us is given a challenge and we keep on trying until we ultimately get it!  Remember how scary that very first box jump felt?  Maybe you did step ups for a long time until you felt confident that you could jump both your feet at the same time and LAND on top of the box!  Boom!  You did it.  Most importantly you didn’t let that feeling of  “I can’t” get in the way of you pushing yourself.  See, you shrugged off that feeling and kept coming back!  I love that!  Keep up the good work!

Now, this last week you all did some amazing work in class and almost everyone PR’d their snatch!!  So darn proud!  This week you’ll hit a new PR for your deadlift!  Can’t wait, I know a number of you do not yet have a 1RM for your deadlift and Thursday will be the day!!

Keep moving,

Carissa

 

Love what your body can do!

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Jabletes!

I came across a great read online the other day.  A Crossfit Games athlete (and former USC basketball player) , Jamie Hagiya,  had seen a photo of herself standing alongside Katrin Davidsdottir, Jen Smith and Christy Adkins.  As you can imagine all of these women are in the most incredible shape of their lives.  They have all made the Crossfit Games, make exercise the highest priority yet Jamie only saw how she looked compared to the other women and felt terrible about it.  I know, it seems crazy!  Yet we all have our imperfections and sometimes that gets in the way of how we see ourselves as athletes.  Yes, you are an athlete.  Men and women alike, we each have that “thing” that we wish we didn’t have or wish we did have.  It’s easy to let that get in the way of the more important aspect: how we are feeling.  How do you feel during a tough WOD?  How do you feel right after?  2 hours after?  Do you notice that you are moving better, faster, stronger?  Do you see that you are slowly getting better each day?  This is how we learn to love what our bodies can do!  Don’t worry if you don’t have a 6 pack, if you have cellulite, if you don’t “look” like Katrin Davidsdottir.  Seriously, keep your eye on the prize.  Maybe you’ve been able to lift a little bit heavier, maybe you’ve got that kip finally, maybe you’ve been able to do more strict pushups on your toes, maybe you’ve strung together 5, 20 or 50 double-unders!  That’s your motivation.  Jamie ultimately realized that she should never be ashamed of how she looks.  This is the body that has been able to do so much, to take so much and with great power and determination!   She came to the conclusion that she should be damn proud of what her body can do.  She ended up posting the photo on Instagram 😉

Everyone enjoying some Olympics?  Watching Simone Biles in gymnastics was just awesome.  My daughter and I couldn’t believe such a short and super strong young women could generate that much power!  We screamed and yelled when Kerri Walsh Jennings won yet another gold medal in beach volleyball!  We hooted and hollered for Simone Manuel when she tied for the gold in her 100m freestyle.  AMAZING.  I love watching the athletes.  The men’s gymnastics?  Just incredible on the rings!  They make it look so easy, go ahead, try that iron cross-ha!!

This week we will be hitting a 1RM Snatch!  Super excited as this is a tricky lift, one that we haven’t hit a PR on in a while and we will do some preparation the day before.  Can’t wait!

Keep moving!

Carissa

2016 Olympics are here!

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Jabletes!

Suddenly we are in our second week of August.  Like my kids keep saying, summer is almost over!  Now, now.  Take it easy.  We have many weeks left of “summer” and knowing the PNW we may get a beautiful, hot September.  Just in time for school to start!  Now, the Crossfit Games may be long over but we now have the Olympics!  Have you watched?  Last night I saw Sopita Tanasan from Thailand clean and jerk a hefty 200kg!  She had beautiful form and so darn strong!  Tonight Tia Toomey, whom you may remember as coming in second place in the Crossfit Games, will compete in weightlifting.  Also planning to watch  gymnastics, volleyball,  track and field,  swimming, diving, table tennis, bicycling.  Its all pretty awesome and inspiring!

This past weekend I was with my incredible extended family in California.  All ages, from 13 months old to 98 years old!  My 98 year old great aunt is still working out in the gym at her assisted living, emails her nieces and nephews, and is sharp as a tack.  She shared a quote from her own mother which was, “don’t get old”.   Sure, she uses a walker but she’s never stopped moving!  Getting old is in our minds, we can stop doing what we are doing at some point or we can never stop and make sure that we will always be able to pick something up and carry it, go up and down stairs, sit down and stand up.  Heck, did you see the 60+ year old Masters at the Games?  That’s motivation in itself!

Don’t stop moving and don’t get old!

Carissa

“Don’t Forget the Fun”-JournalMENU

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Jabletes!

You may or may not have ever come into Jab, looked at the board and thought “oh no.  I can’t DO that!”  I know I have!  Early on in my Crossfit days, I walked in one morning and saw the WOD and Chris saw the look on my face and said to me, ” you are here, you can’t leave now!” Darn it!  I cringed.  I was in that room with some of the most athletic people in our gym at that time and I dreaded doing this workout with them.  I did it, it felt horrible and it took me forever to recover but I didn’t leave.  I stayed in there because even though I knew this particular wod was not in my wheel house I pushed myself to do it anyways.  Through the cheers of my fellow athletes I did it and I did the best I could and you know what?  I slowly, over time, got better.  Back in those days I’d just do what I could to give my all and not let the things I was unable to do deter me from coming back for more.  Nope, I was hooked and I wanted to meet those goals someday.  I wanted to be able to do an unassisted pull up, I wanted to do pushups on my toes, I wanted to be able to finally do more than one double under in a row and not whip the heck out of my body in the process.  I wasn’t going to let anything stop me from trying because I knew that’s how I would eventually and ever so slowly crush those goals.  People, I still have goals.  I’m still unable to do muscle ups, chest to bar pull ups, run fast, but I never gave up on myself and neither should you.  Sure, I know it’s so darn frustrating when you finally get into the gym and are mentally prepared to work but leave feeling like you didn’t give it your all.  Do not, for a single moment, allow those days to label you as an athlete!  We all have our good and bad days.  Sometimes it feels like a good or bad week but we all have them.  Be patient with yourself, I promise it will come.  You are coming in here and crushing your wod every SINGLE TIME.  Trust me.  Keep coming back for more because you are an amazing athlete!  Yes, you!  Each and everyone of you are what make Jab Crossfit the most amazing place to coach, you are all a part of this incredible community that we call home! You are what makes this gym fun! Last week we had one wod in particular that the focus was INTENSITY.  You did it!  I was SO proud!  You knew the wod was short, you knew it would be hard but your pushed yourselves to go the distance, to not rest very much and to finish strong.  It totally worked.  That word, intensity, is huge.  No matter your ability or your strength, you are all able to put intensity into a workout.  That very moment when your brain says stop, that’s when you push yourself to do a little bit more.  When you were done, you left with huge smiles on your faces because it was fun, even with the level you pushed yourself to.  I loved the article that JournalMENU posted about “Don’t Forget the Fun” if you missed it, check it here

Keep crushing, keep moving!!

Carissa

quit

Jabletes are looking strong!

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Jabletes,

Congratulations on more PR’s this week on your Front Squats!!  So proud of each and every one of you for many reasons but especially for you putting in all of your hard work and dedication to yourselves!  Summertime, as we have discussed, is an especially tricky time to get ourselves into the gym.  Some of us have kids who are out of school, some of us are traveling the world, some of us are just taking some time to enjoy those beautiful summer days and some of us are working but each of us are getting in at least 1x a week right now and that means something!  Keep up the good work, now you have some nice working weight to base your strength cycles off of and boy oh boy you’ll continue to improve!

I know I’ve been posting a lot on facebook about the Crossfit Games.  I admit, I’m addicted.  Thank you for your patience.  I love watching the most incredible athletes in the world push themselves to the limit to endure some pretty darn hard workouts day after day this week, and not just one workout a day!  They are an inspiration to me, especially as a woman in her early to late 40’s to see these 60+ year olds crushing their workouts!  I hope I look that good when I’m in my 60’s!  Goals 😉  I won’t spoil who the winners were!  You can still catch up online or on ESPN!

This week we are going to have some fun!  See you in class and keep moving!

Carissa

crossfitters

PR’s Athletes!

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Jabletes!

Look at those PR’s, people!!  Coaches are so proud of you!  Back squats in the books, Thursday next week we will hit Front Squats.  Want to go for a new 1RM but can’t make class Thursday, let you coach know you are interested in going for that a different day and we can work it out!

For some of us, including myself, we get to a point where we plateau.  Gone are the days when we were new to Crossfit and every single day was a new PR.  That’s ok!  Your gains will be smaller or take longer but stick with it, it’ll happen.

I read some great motivation yesterday titled “Do What is Hard” that really resonated with me.  Personally, pushing myself to do a slightly heavier weight outside of my comfort zone, to do those toe to bar even if I don’t have the arm strength that day and can only do singles, I’m constantly challenging myself.  Yes, there are times when we don’t WANT to do the WOD but we know we need to.  The hardest part may have been showing up for class now get the work done!  Find that intensity every day!  Read it here

The 2016 Crossfit Games begin on Tuesday!!  Can’t wait!  I am so excited and cannot wait to watch it all!

Keep moving, athletes!  So proud of each and every one of you!!

Carissa

Back Squats!

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Jabletes!

Welcome back to our regular programming.  Apologies to those of you who’s work/life schedule did not allow for you to get into the gym for our limited class schedule last week.  I hope you took every opportunity to go for a jog, swim, paddle, do a home workout, or something that got your heart rate up, made you sweat and made you smile.  Summer is hard, I know this for a fact.  Think of trying to get into the gym 1x a week.  Once is better than nothing.  Twice is better than once in a week, and so on.  Don’t forget that handy website, www.travelwod.com.  Some great body weight workouts you can do anywhere!  Last week we were camping out at Lake Kachess.  It was absolutely beautiful there, the lake was huge and crystal clear.  We brought our stand up paddle boards and I spent a good portion of Wednesday paddling.  It felt wonderful!  Lots of sun, fresh air, cooking outdoors, sleeping in tents.  Loved every second of it.

I watched Fittest on Earth today on Netflix!  Though I did watch the Crossfit Games last summer it was a great way to get excited for the 2016 Games that are just over two weeks away!  You’ll be able to watch the games come July 19th on ESPN, on youtube and on watchespn.  I am so excited!  If you missed the games last summer the Fittest on Earth was a great recap of the men and women, though I did miss the masters and teens in this documentary.

This week we will be doing a 1RM Back Squat!  Coaches are hoping to see some new PR’s this Friday!  This number will be very important in our strength training as you will use it to base your percentages off from here on!  So excited!!

Keep moving!

Carissa

Happy 4th!

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Jabletes!

We are getting closer to our 1RM back squat!  Coming up in a couple of weeks we will do this and I’m so very excited to see some new PR’s!

Happy 4th!  I hope everyone has a great day, the sun comes out and we get to have a little fun and eat some delicious food and hang with our favorite people.  Please remember our hours for next week:

SUNDAY: regular 8am class

MONDAY: CLOSED!!

TUES/WED/THURS: 6:30am and 9:30am ONLY, no noon or 5pm

FRIDAY: regular schedule, 6:30am, noon and 5pm

Apologies to our athletes that cannot make it to a morning class on tues, wed and thurs next week.  I encourage everyone to do some fun outdoor activities if you can’t make it to the morning classes: hiking, running around Greenlake, swimming, 100 burpees.  I’ll be camping next week and am so looking forward to being outdoors for three days with hopefully some hiking involved!

See everyone Friday and keep moving!!

Carissa

Summer is here!!

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Jabletes!

How is it already coming towards the end of JUNE??  Time flies.  I know this personally because I swear it was just the other day that both of my kids were in elementary school and yesterday I went to my son’s 8th grade promotion.  Today is my daughter’s 5th grade promotion.  How did I suddenly end up with kids in high school and a middle school?  I think I see another grey hair and a few more wrinkles.  😉

Like I mentioned last week we all know summer is a time to travel, camp, take time for the family, summer school and such.  Sometimes its harder to get your own time to workout.  Remember, any activity is better than no activity when you can’t make it into Jab.  Going for a family bike ride, hiking, swimming- that’s all Crossfit too!  For those of you already worried about getting enough time in the gym, do what you can.  If you have kids, let them read a book on the bench while you workout!

Finally, the Crossfit Games are looming and if time is flying by as fast as it seems we will get to watch the games on ESPN in the very near future!  I, personally, cannot wait!  Bring out the popcorn and kick back and watch some incredible athletes compete?  Ablsolutely!  Come July 19th, I’ll be glued!  So excited to see Ben Smith, Matthew Fraiser and Josh Bridges do this year but especially the incredible female athletes: Camille, the ‘dottirs, Samantha and Kara to name a few!

Keep moving, athletes!  You are looking strong!  Get in for the strength cycles as we will be hitting a new 1RM back squat in the near future!

Carissa

 

 

 

 

“Elliptical Syndrome”

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Jabletes,

I apologize for the tardiness in the blog this week!  With a combination of the end of the school year wrapping up and many a night and weekend sitting at softball games cheering on our daughter, I haven’t had much time at the computer!  Completely worth every minute.  Kids grow up fast, in a blink of an eye they are starting middle school, high school, college,  graduating from college, and turning into some fine young adults.  I’m totally enjoying all of the moments!

Coach Chris mentioned the term “Elliptical Syndrome” to me last week.  Turns out, when athletes make a habit of reducing intensity just enough to take the edge off a workout, it has a name.  Think of the elliptical at a big name gym.  20 min of work on that while flipping through a magazine or watching your favorite telenovela will only limit results.  Intensity will knock you onto your back, breathing heavily, sometimes wondering how the heck did you get through that!?  Pushing yourself just a little bit harder intensifies your workout.  Intensity brings results and doing this regularly improves fitness.  Yes, this also means you’ll feel discomfort.  Pushing yourself out of your comfort zone brings that intensity.  That is not pain, by the way.  Pain and discomfort are two different feelings.  Intensity is what makes your brain say this is hard, I want to stop.  Pain will send the signal to the brain that you HAVE to stop because you are doing something that is making pain.  So this week, you may have noticed some workouts that made you push yourself a little bit more.  That is the intensity I’m talking about!  When the athletes are laying on the floor for a few minutes (or in my case sometimes 20+minutes) as soon as the timer stops THAT is intensity!  If you’ve been dialing back because you are new or injured that is the correct thing to do.  The key is to check your time or rounds at the end of the workout and compare to everyone else that day.  Did you finish sooner?  Later?  How did you feel after the workout was over?  Did it feel easy?  Did it feel like you hated every single minute of those thrusters but left smiling at the end of class because you did it and you ROCKED IT?  Did you have to recover for a good 15 or so minutes before you could walk out the door and be sure you could use your leg to step on the gas or shift gears?  Your coaches are getting to know you better and better each week.  We watch you like a hawk and see how you are moving.  Sometimes we will suggest you go heavier, sometimes we will suggest a lighter weight.  Listen to your coaches, athletes.  We are highly trained for this 😉

Lastly, summer is now upon us and I know some of you will be traveling.  www.travelwod.com and even pinterest have some great WODS you can do anywhere!  All that hard work you put in every week can go away within two weeks.  Shocking.  With a minimal workout while away from Jab you can maintain your fitness and come back to Jab without feeling like you’ve been hit by a truck.  Questions?  Ask your coach!

Keep moving, athletes!  You are all doing a fantastic job!

Carissa

World Class Fitness in 100 Words

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“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 –

Sleep. The most important part of recovery.

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Hello Jabletes!

Thank you to everyone who came out last Monday and sweat through Murph!  We had our largest group ever!  So much fun to workout with everyone and share some delicious food (PORK, BACON and DONUTS!!) after!  So proud of each and every one of you that did Murph.  We had another wave of Murph on Tuesday and you all rocked it!  Were you as sore as I was the rest of the week?  Lots and lots of mobility and by Friday I could finally go up and down the stairs without groaning!

Coach Chris is planning to run Murph again the last Sunday of June so mark your calendars for June 26th at 8am!  

Something that’s been on my mind is sleep.  I haven’t been sleeping well for the last week.  I know it, I can feel it in my workouts during the week.  I don’t have the energy to get myself through a WOD like I usually do.  Part of this lack of sleep is the heatwave we’ve just had.  I know it’s temporary and it’ll pass but I crave a good night sleep when I haven’t gotten it.  How important is sleep?  Let me explain!  You eat well, you come to class 4-5 times a week.  You are working hard to do the right things for your body and mind.  But if you are not sleeping well at night, I’m talking 7.5-9 hours, your body cannot heal itself.  When you sleep well you secrete hormones that help control appetite, metabolism and glucose processing.  Research has shown that getting fewer than 6 hours of sleep makes it more likely for you to gain weight.  It increases your levels of the stress hormone, make you more prone to diabetes, obesity, hypertension and will make you highly irritable as the brain isn’t working the way it should be.   An athlete that is irritable is not a positive athlete and without that beautiful night of sleep can rob you of the grit you need to push yourself through a workout.

You know the drill.  Eat well, avoid caffeine late in the day, watch out of alcohol at night as it can effect your sleep, workout regularly and be mindful of your electronics at night.  Seriously!  That blue light from your phone, tv or ipad can disrupt your natural melatonin.  If you need those electronics at bedtime, buy some of those fancy blue-light blocking glasses.  Your significant other will think you are pretty darn hot in them!  Put a fan in your room when it’s hot (I should listen to myself), extra blankets when it’s cold, kick the dog out and make sure your room is nice and dark.

Tonight is the night for sleep!  Sleep well and train hard!

Keep moving athletes!  You are all doing so well and looking SO strong!

Carissa