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!

 

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 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

 

fred

 

 

 

 

 

 

 

 

 

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

 

open

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

santa crossfit

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