2018 Crossfit Regionals!

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

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

Time cap: 49 minutes

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

Time cap: 17 minutes

Teams are doing:

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

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

Time cap: 17 minutes

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

Time cap: 17 minutes

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

PSSST! It’s almost time for Murph!

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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!

Athlete of the Month!

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!

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.



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

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!


And that’s a wrap!

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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!


It is Fun!

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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!


It’s all about YOU!

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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,



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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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!













 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!


Time to Register!

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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!


open workout

Athlete of the Month!!

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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,













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.