Memorial Day!


Tomorrow, Memorial Day,  we honor those that have died serving in the U.S. Armed Forces.  Tomorrow we as a community will be performing Murph, in honor of Lt Michael Murphy.  We have been practicing for this, and not just with the weekly prep cycle we’ve done for the past month but with every WOD we come in and do each week.  We can do this.  Whether you are coming to do full Murph, a half Murph or a modified Murph lets get our awesome team together  tomorrow at 10:45am!  That is the only time we will be running class tomorrow.  IF you miss Murph tomorrow because you are out of town or you have to work,  I know a few athletes will be doing it Tuesday, everyone is welcome to at any of our regular class times!  Those of you who do Murph on Monday please don’t skip out no matter how sore you are on Tuesday.  You’ll need to move!  We have a day planned for mobility and recovery.

Please remember today to hydrate, take care of those calluses, eat well and sleep like a baby.   Seriously.  Do this and you’ll be prepping yourself for getting through this WOD tomorrow.

We cannot wait to see everyone tomorrow!  Don’t forget the Potluck to follow, bring something tasty to share and see you at 10:45am!

Enjoy your rest day!




What is a Hero WOD?

As we get closer to Memorial Day we thought it best to help explain what the meaning of a Hero WOD is and why Crossfit has them.  Crossfit names these very intense workouts after fallen heros, soldiers, firefighters, and law enforcement officers that have sacrificed their lives in the line of duty.  These are not considered quick or relatively easy WODS.  They are hard and brutal for a reason, they cause discomfort.  We do these WODS to remind ourselves that no matter how much we suffer during the workout it is nothing compared to what these warriors go through. When we are finished we can high-five our fellow athletes and get back to our wonderful lives with our friends & families.  We have so much to be thankful for!

Murph was named after Lt Michael Murphy.  This was one of his favorite workouts which he called “Body Armor”.  Crossfit named it Murph to honor him and just about every Memorial Day crosfitters all over will be performing this WOD.  We got this, JabCrossfit athletes!  We’ve been prepping for this workout!  See you Monday, May 30th at 10:45 am and don’t forget to bring something for the potluck to follow, if you can stay!  You’ll see everyone starting to sign up on the whiteboard.  Looks like so far there is beer, bacon, tacos and donuts!  Sounds good to me!

Keep moving!


Murph, it’s happening soon!


We have another week and 1/2 left before Memorial Day and you know what happens then, MURPH!  We’ve been ramping up this month in preparation, taking care of our calluses (right?), working out regularly and taking time to recover.  Here is a fantastic post on Murph please take a moment to read!

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 30th: We will start 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.  We will wrap up at lunchtime and we plan to have a Potluck after Murph!  Yes!!  Let’s get our amazing community together on Monday, May 30th at 10:45am.  Do Murph, recover and enjoy each others company with some delicious food!  Bring whatever you’d like to share!  It does not have to be Whole 30, it can be whatever you would like to bring!  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!

Finally, the Crossfit Regionals started last weekend!  Have you been keeping up?  They are all on Youtube, I highly recommend watching a few.  These are some amazing athletes competing to get to the Crossfit Games this summer.  This weekend is the NW Regionals, they’ll be in Portland competing, I can’t wait to watch!

Keep moving!


You can’t outwork a bad diet


Happy Mother’s Day to all of our moms at Jab!  I hope you had an amazing weekend and were treated like queens!  I had a fantastic weekend that began with our last elementary school auction.  Had some sugar, for the first time since the whole 30, in the form of CAKE.  Simply Desserts makes the most amazing strawberry cake, it’s true, and if you are going to indulge I highly suggest making it worth it!  It can, however, make you feel like complete garbage the following day especially if you stick to a pretty clean diet regularly.  I felt sluggish the following day, slightly hungover and it didn’t feel good.  I wanted to nap and do nothing more.  Blah!

This is the perfect example of how diet effects us.  You’ve heard it before.  Abs are made in the kitchen.  It’s absolutely true!   Sugar is the main culprit, be it in the form of alcohol or treats, it causes inflammation which causes bloating and weight gain.  You work hard every week, if you feel like you are not getting the results you were hoping for its time to look at your diet.  Ideally your meals should consist mainly of lean protein, vegetables, fat and fruit.  Think of it all as fuel for your workouts.  But lets not call it a “diet” lets just call it eating healthy.  Sure we all have our times that we veer from our eating healthy lifestyle.  Remember my cake?  Its absolutely ok, just don’t let it sabotage what you have been doing and throw in the towel.  Keep up the clean eating and getting into the gym and it all comes together!  Twice a year we do a Whole 30.  We think of this time as a “reset” in our lifestyle.  A month without sugar, grains, dairy and yes, alcohol.  It is very tough the first time but every go around it gets easier.  The best part is coming together as a community and giving each other the support to get through the 30 days.  Who else but your fellow athlete that can complain right along with you or inspire you to try a new recipe?  We just wrapped up our Whole 30 in March, the next time we will do this is typically October.  But why wait until then?  Making small changes now will certainly benefit you and make that transition to a whole month of strict paleo that much easier.  Think about limiting one thing from your plate/cup that your normally have.  And like I mentioned, we are human and there will be times that we feel like indulging a little bit here and there and that is perfectly OK!  Want more info?  Ask your coaches and your fellow athletes what they eat!  What changes have they made over the months and years of Crossfit that have made a difference?

This week we have some slow back squats with a 3 second pause at the bottom (ooh the quads!), strict pull up progressions, Murph Prep and of course some fun and challenging WODS coming your way!  See you in the gym!

Keep moving,



Burpees are a part of life!



Last week was one tough week in the gym.  You may or may not have known that we did (and some variations of) the Masters Qualifiers from Crossfit headquarters.  Meaning: you most likely were more challenged than usual during the week to the point where some of you let coach know you noticed 😉  I’d like to say, nice work everyone!  Sometimes we are more challenged than other days and coaches were all impressed with your perseverance and determination to work your hardest! 

This week is back to our regular programming, but that was fun!  We will once again this week have Murph Prep and those of you that have done Murph in the past know how important it is to get some practice in before the big one!  In the past we have run one morning class on Memorial Day and I’m guessing we will not change anything about that this year.  We will keep you posted! 

Something that has been on my mind lately are three of my favorite things: working out, sleep and diet.  You know I love the food part as you’ll hear me discuss food almost every time I’m in class!  Next week the blog post will be dedicated to the sleep and diet portion.  Until then, keep up the good work and please oh please keep up the callus care!  More pull ups are in store for you!



More Murph Prep!

Hello Jabletes!

We hope everyone was feeling great (if not a wee bit sore) after our first Murph Prep last week!  You’ll be seeing a variation of Murph once a week up until Memorial Day when we will all come together and do the full Murph Hero WOD.  All of the running, pull ups, push ups and squats in the coming weeks will help prepare you for the big one.  We are excited!  Coming together as a community to support each other, encourage and cheer for one another is a great way to pay respect to Navy Lieutenant  Michael Murphy, who was killed in Afghanistan in 2005.  This was his favorite WOD and he nicknamed it “Body Armor” and Crossfit’s main site says it “will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is”.  It’s a tough one, most certainly, but with lots of practice will get our bodies ready.  Keep up on the hand care!  I’m sure most of you saw the bloody hand post on our facebook page last week with tips on callus care, if you missed it take a moment to read and please do take care of those hands!  If you have any questions please ask your coach!

Keep moving!


Murph Prep begins!

Happy Spring, Jabletes!

I hope you are all enjoying the gorgeous weather we’ve been having!  For those of you that traveled during spring break, looks like you’ve all had a fantastic time on warm tropical islands and welcome back to beautiful Seattle!  I’m sure all of you, hopefully, took some time to relax and maybe do a few workouts on your trip 😉 We all have the best intentions but sometimes it’s nice to just get away from it all and enjoy the moment with your families.  Or you did so much walking, swimming, surfing, etc that you DID get a great workout no matter if you were in the gym or outside!  Coming back to the gym after vacation can be hard, sometimes.  It can be harder if you’ve taken a week off so be sure to take it easy on yourself this next week!  Dial it back a bit, a teeny bit lower weight for instance,  may be just what you need to keep yourself from being too sore and unable to move the next day!  Those of you who did not travel, you sure worked hard the last few weeks at Jab Crossfit!  Be sure to mention that to your fellow tanned athletes 😉

Starting this week we will begin prep for Murph!  For those of you new to Crossfit, Murph is a hero wod that everyone in the Crossfit community does on Memorial Day in honor of Lt Michael Murphy, a Navy SEAL who was killed in Afghanistan and posthumously awarded the Medal of Honor.  Murph is tough, long, a mental and physical challenge that we have always done as one big group on Memorial Day.  In the coming weeks before the end of May we will begin prepping for this big wod by breaking it down and slowly building the run, pull ups, pushups and squats until we get to the full workout.  Believe me, it’s worth the prep and so great to come together as a community on Memorial Day!

Lastly, I want to congratulate Coach Ashley on getting her Level-1 cert late last month!  If you see her, ask her how her certification went!

Keep up the good work, everyone!


you against you

If it doesn’t challenge you it won’t change you.


Spring break is upon us and if you are just returning from warm tropical climates, welcome home!  If you are jetting off to a wonderful vacation, have a fantastic trip!  Those of you here in Seattle, I am sure you have been enjoying the gorgeous weather.  What a welcome to spring!  Some of you have asked in class about some ideas for WODS to do while you are away for a week.  The best is checking out and my favorite  I love that you are looking for something to keep moving while you are away from the gym!  Doing something is better than nothing if you want to come back after your week away and get right back into the swing of things at Jab Crossfit.  Believe me, I’ve learned the hard way over the years!  Make it fun!  Get the kids involved!  Do a healthy little competitive workout with your family!  Tabatas are great travel workouts.  You can do them anywhere, in your hotel room, in the hotel gym, on the beach or by the pool.  It’s quick and a sure way to get that heart rate up!  Most of all, I hope everyone has a wonderful break from the regular routine!  I’m traveling with my family this evening to Los Angeles to celebrate my mother’s birthday!  Tomorrow we are going to the horse races at Santa Anita Racetrack, then Monday to Universal Studios (Harry Potter!!!), finishing off our quick trip to a tour of the Paramount Lot!  Looking forward to it!

I recently came across a quote that made me think about all athletes.  “It is a shame for a woman to grow old without ever seeing the strength and beauty for which her body is capable”- Socrates.  I know this mainly speaks to women but definitely with men too.  You put time and effort into your workouts.   You have dedicated yourself to doing better FOR yourself.  You may have started to  see changes in how your clothes fit.  You have started to use a slightly heavier weight knowing it’ll be challenging but also knowing you CAN do it!  Don’t give up and keep up all of your amazing hard work!  It’s making a difference!

Lastly, we have a new schedule!  Just a reminder here’s our class times:
*Yes 8am Sunday

*Yes 9:30am TU/TH (this replaces the 9am class)
*Yes 12pm MWF
*Yes 6:30am M-F
*Yes 5:00pm M-F

No 8am Saturday  and No 9:30am MWF

Keep moving!


Back to our regular programming!

Hello Jabletes!

Now that the open is passed we can look forward to our regular programming!  Last week we saw some skill work (rope climbing, snatch progression), a fun circuit wod and a long chipper.  This is the essence of crossfit. Constantly varied, high intensity, functional movement.

Yes, we occasionally will have days that feel relatively “easy” compared to other days but we have very good reasons for this.  As athletes we take time to work on technique and some days we will do that in an emom, which I personally love.  It’s an environment in which we can take the time to work on perfecting our form.  There is no hurry as everyone moves at the same time!  You will still get that heart rate up, you’ll still break a sweat.  No, you won’t be collapsed on the ground with your heart bursting from your chest but it’s STILL SO important!  And don’t worry, pretty much every other day you’ll be challenged with heavy weight, long AMRAP’s or short but intense couplets!

Lastly, now that the Whole 30 is over don’t ditch that idea of clean eating entirely.  Moderation is key but didn’t you feel fantastic towards the end of the 30 days?  I, personally, have so much more energy especially during our wods.  I love an occasional cocktail or glass of wine, chocolate, bread, etc but I definitely feel a huge difference in my energy level if I keep those things to special occasion only and not a regular everyday thing.  (though that DOES happen to me, usually over the holidays!  Then I pay for it! Ouch!)  Now that we are done with the Whole 30 think about what kinds of changes you want to incorporate in your life, be it less sugary foods, less processed foods, etc.  This is the best time to stick with a new game plan!  Want to continue?  Ask your coaches and fellow athletes for more info!  Within our community we have a wealth of information!

We will have more fun this week!  There is more sunshine in our forecast and you know we love to get outside when it’s not pouring down rain!

Keep moving, everyone!  You are looking great and your commitment to yourself is making a huge difference!


16.5! The Crossfit Open is at an end!


Congratulations, everyone, on wrapping up the 2016 Crossfit Open!  We are so very proud of every single one of you!  You were faced with multiple challenges, pushed yourselves and some of you got those bar muscle ups!  I know you are all a little sad the Open has come to an end.  We have all had a fantastic time and looked forward to those nail biting announcements every Thursday evening.  Look ahead to next year!  You’ll be amazed at how you have improved from now to then!  16.5 gave us a repeat of 14.5, Thrusters and bar over burpees.  Brutal.  Have you seen Dave Castro complete 16.5?  Somehow it made me feel so happy to see he is human, kind of like when your coach does the WOD.    It was a tough workout even for him!

Next up is the Crossfit Regionals where we can see the best from the Open compete in May!  Can’t wait to see!

Finally, we are coming into week 4 of Whole 30!!  Woohoo!  Home stretch!  I absolutely love our community and sticking together through challenges like this helps me feel supported, I hope it did the same for you.  Now, it’s very important to be careful about how you re introduce foods you’ve removed for the past 30 days.  After this weekend please do not go all out and eat a meal of all the things you’ve been denying complete with alcohol!  There is a strategy to reintroduction and you need to follow it carefully or else your body will let you know you did not do this the right way, which I call a food hangover.  Blah.  Don’t do it!  Here’s the plan:

The Reintroduction Plan

You’ll reintroduce “less healthy” foods back into your diet one group at a time, while keeping the rest of your diet as Whole30-clean as possible. Think about it like a scientific trial, where your Whole30 is the control and the one food group you are trying to evaluate is the experimental group.

This means you’ll have to plan carefully, and not combine major food groups during your reintroduction period. For example, don’t eat a slice of toast with peanut butter, because how will you know whether it was the peanuts or the bread that made your joints ache? Do your best to reintroduce each designated food group (as outlined below) alone on your reintroduction day.

Yes, you’ll likely get some added sugar in many of your “experimental” foods—that’s really hard to avoid.If you do choose a reintroduction food with lots of sugar—say, a Starbucks grande Caramel Frappuccino (with a whopping 64 grams!) with whole milk—you’ll have to deal with the dairy + sugar consequences all at once. Chances are, however, you’ll know intuitively what to attribute to which ingredient—digestive issues are generally dairy-driven, while energy fluctuations, cravings, and mood swings are probably sugar-related. However, some side effects, like skin breakouts, may be the result of the sugar, or the dairy, or the combination of both.

We encourage you to continue to increase your awareness of how the foods you eat are affecting you even after your Whole30 and reintroduction are over. By paying attention every time you eat a non-Whole30 food in the months to come, you can learn even more about how your body reacts to certain foods or ingredients—and continue to make more informed decisions about which foods you deem are truly “worth it.”

Reminder: If you don’t miss a particular food or drink that you know makes you less healthy, don’t bother to reintroduce it. Not missing tofu, black beans, cottage cheese, or brown rice? With evidence pointing towards these foods making you less healthy, there’s no reason whatsoever to add them back into your diet. Only reintroduce those foods that you suspect you’ll really want to include back into your diet once in a while, and leave the rest happily behind.

Sample Schedule

Here is a sample 10-day reintroduction schedule. Feel free to alter your particular food choices to suit your needs.

Day 1: Evaluate legumes, while keeping the rest of your diet Whole30 compliant. Try some peanut butter on your green apple with breakfast, a bowl of miso soup at lunch, and a side of black beans with dinner, while paying attention to how you feel. Then, go back to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate legumes into your regular diet—if at all.

Day 4: Evaluate non-gluten grains*, while keeping the rest of your diet Whole30 compliant. Eat a serving of white rice, some corn tortilla chips, and a slice of gluten-free bread, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate non-gluten grains into your regular diet—if at all. *Corn, rice, certified gluten-free oats, quinoa, etc.

Day 7: Evaluate dairy, while keeping the rest of your diet Whole30 compliant. Have yogurt in the morning, some cheese in the afternoon, and ice cream after dinner, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate dairy into your regular diet—if at all.

Day 10: Evaluate gluten-containing grains*, while keeping the rest of your diet Whole30 compliant. Gluten is such nasty stuff that we want to break it out from the other grains, so you can evaluate it all by itself. Over the course of your day, eat a muffin, two slices of whole wheat bread, and a side of whole wheat pasta, while paying attention to how you feel. Then, return to the Whole30 for the next two days, and see how things go. Pay attention, evaluate and decide how, how often and how much to incorporate gluten grains into your regular diet—if at all. *Anything made from wheat, rye, or barley.
– See more at:

If you have any questions feel free to ask your coach!