Category: Weekly Blog

Category: Weekly Blog

Category : Weekly Blog

Jabletes!

We are almost to the end of the Open!!  I hope you’ve all had as much fun as I have being challenged by overhead or front rack lunges, heavy front squat ladders, hand release push-ups or handstand push-ups and some of you getting those bar muscle ups- so awesome!  I bet you have a whole new set of goals now.  Can’t wait to see what the last workout will be!  My hunch is thrusters   We will find out Thursday evening, watch it live starting at 5pm!

 

For those of us doing the Whole 30 we are coming into the 3rd week!!  Woohoo!  Already half way there! Don’t get discouraged by feeling as though you are eating the same food over and over again.  Keep posting those pics of your food!  Trust me it’ll inspire everyone to try a new recipe, to get out of that rut of food that you aren’t excited to eat.  I know you’ve seen what I’ve eaten almost everyday.  I want to see what you are eating!

Here are some great sources online to kickstart the third week!

http://nomnompaleo.com/post/94719557485/august-2014-whole30-inspiration

http://www.thekitchn.com/12-of-my-favorite-whole30-recipes-227028

Keep moving!


Category: Weekly Blog

Category : Weekly Blog

Jabletes!
Congratulations on making it to the half way point of the Crossfit Open!  So far we’ve seen lunges, burpees, pull ups, squat cleans, double unders, toe to bar, snatch and bar muscle ups!  What will 16.4 and 16.5 bring us?  Can’t wait to find out!  All of the workouts have been challenging in their own ways but it’s that great feeling of getting through each one that makes us all athletes.

For those of us doing the Whole 30 we are moving on to week 2!  The first week is hard, for sure.  You have to be organized to be successful.  I hope everyone has gotten through the “hangover” and “kill all things” stage and though you may feel zapped for energy, especially when you come in for your workouts keep up the good work.  Seriously!  Your body is getting used to this new way of eating and has to discover how to use the fuel you are giving it.  Soon, in a couple more weeks,  it will turn a corner and you’ll feel a burst of new energy, you’ll start sleeping better, your body might start to feel different in your clothes and your skin will start to glow.  Post some photos of your meals!  Even if you think it’s boring to look at or isn’t the prettiest plating it inspires all of us.  Sometimes I am so ravenous I’m half way through eating and then realize I have forgotten to take a photo!  Keep your eyes on the prize, getting to day 14 is key!  If you come across a great recipe share it with your community!

Before I forget, congrats on just about everyone hitting new PR’s last week!  Now you know what your working weight is!

Keep moving!

Carissa

muscle ups


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

Congrats on completing 16.2 which was one tough workout, no doubt, and you all did an incredible job.  You should be proud of your determination, strength and endurance.  Super impressed that Chris, Brian and Martin returned this weekend to give RX 16.2  another go!  Those of you that did 16.2 scaled, you worked your hardest and you got a fantastic workout!   Can’t wait to see 16.3, whatever they throw at us.  We are ready!

 

Tomorrow begins day 1 of the Whole 30!  Full of emotions about taking on a daily challenge?  Don’t worry, you are surrounded by Whole 30 pro’s that have excellent tips, recipes and inspiration!  Ask around in class!  Post on our Whole 30 FB page!  Here are a couple of links to get you started in case this is your first time.

The Official Whole 30 site http://whole30.com/whole30-program-rules/

A big hit with everyone for the past few challenges we have done at Jab is Nom Nom Paleo.  Her cookbook and blog are fantastic resources to help you get inspired for your meals.  http://nomnompaleo.com/post/42057515329/the-round-up-30-days-of-whole30-recipes

I’ve also founds great resources on Pinterest.

This challenge is hard, yes, but I think it is important to remember that it is only 30 days and doing with the support of your fellow athletes is what makes it fun and doable!  I have learned so much from doing the Whole 30 challenge numerous times in the past and I know, personally, it makes a huge difference in my workouts.  I feel clearer, sharper, stronger and that I have more in the tank to get through those challenging wods!

Let me know if you want to be added to the Whole 30 FB group!  Want to be removed (maybe because you can’t stand to see our beautiful, healthy , photos of our meals)?  I’ll take you off the group 😉

Lastly this week we will hit 1RM’s in the Push Press!  Make sure you get into the gym Tuesday or Wednesday to get those numbers!  Nice work on PR’s last week and remember, not everyone will always hit a new PR.  It’s frustrating, yes, but after a while of hitting new numbers every time we have gone for that 1RM we end up plateauing and it gets harder to be able go heavier.  Or, maybe you haven’t been as consistent in coming in as you used to.  That’s ok!

Keep up the good work!

Carissa

 


Category: Weekly Blog

Category : Weekly Blog

Congratulations everyone!  You have completed the first Open WOD for 2016!  You should all be very proud of yourselves.  This was a burner for sure!  If you are still sore please be sure to get into the gym and do some mobility!

For those of you that are officially registered for the Open, here is how it’ll work: Head over to the Crossfit games page http://games.crossfit.com/ and sign in.  You’ll be prompted to input your score for 16.1 for a total of reps.  For instance, Annie completed 9+15 so she will input 249 for her reps.  These are posted on our Jab Crossfit FB https://www.facebook.com/groups/JabAthletes/page if you didn’t write it down.  Your affiliate is Jab Crossfit and you’ll have to write the name of one of the judges.  We have all of the coaches officially registered to judge so you’ll input either myself (Carissa Mellroth), Annie Beyer, Abigail Allyn, Chris Herrman or Ashley Fowler and if you completed the workout Rx or scaled.   Lastly, you’ll need to input your scores by Monday 2/29.  No late scores are accepted!  I am the affiliate manager and will validate your scores by mid-day Monday!   If you have any questions please ask your coaches!  Can’t wait to see what 16.2 brings us!  Now that pull ups and (thank goodness) burpees are done we most likely will not see those again during the Open.

For those of you who did scale or RX the 16.1 wod and realized that although mentally and physically challenging you actually could see yourself signing up for the Crossfit Open there is still time!  You have until Monday 2/29 as well to register!  We now have a total of 7 athletes registered from Jab Crossfit.  This makes me so happy!

Lastly, we have decided to do another Whole 30 for the month of March!  This is completely optional!  Its a great way to eat clean for a whole month, think of it as a reset for your body.  If you’ve never done the Whole 30 before and have been curious about it this is a chance to give it a go with your community as your support.    We’ve done this challenge in the past with great success!  We plan to start Monday, March 7th.  Head on over to the website for a good overview of what the Whole 30 looks like http://whole30.com/  If you have any questions ask in class!  We have a lot of athletes who are well versed in the Whole 30 and have lots of information they are happy to share.  We have a Whole 30 facebook page that is very resourceful for ideas, support, questions, and posts with beautiful food made by your fellow athletes.  Let me know if you’d like to be added!

Also, this week we will hit some new PR’s for your Strict Press and Front Squat!  You’ve all been working hard, I think we’ll see some new numbers this week!

Nice work everyone!  See you this week!

Carissa

 

 


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

This is the week!  The Open begins!  Never heard of the Crossfit Open before?  I know I’ve been talking about it a lot lately but a quick lowdown is this:  Every year Crossfit headquarters hosts the Crossfit Games.  The Open happens for 5 weeks, one workout each week.  Elite athletes all over the world have been hard at work all year training for the Open as the top athletes will then go onto the Crossfit Regionals and from there the Crossfit Games!

This coming Thursday evening, Crossfit will announce the first workout for 2016, or 16.1 as it is called.  I am thrilled, it is a fun time of year for all of us athletes to really test our abilities, our endurance, our strength and most of all, our mental stamina to go the distance!  Have you heard the quote, your mind will quit a thousand times before your body will?  We have no idea what any of these workouts will be until they are announced.  Some love to see the announcement and know what to expect come the next day, some decide to be pleasantly (?) surprised!  I, myself, like to watch the announcements.  I love to see these amazing athletes do the workout, making it look a bit easier than it really is, and come into the gym the next day with anticipation of how we will all do!

So far we have three officially signed up.  It’s not too late!  Go to the Crossfit site, http://games.crossfit.com/ to sign up.  Make sure you register with Jab Crossfit as your affiliate.  This Friday we will all be doing 16.1, I can’t wait to see what it is!    Still unsure?  There are both rx and scaled versions of each workout.  They are challenging, as you’ve seen the past few weeks repeating past Open WODS, but oh so much fun!

Keep up the good work everyone!

Carissa

crossfit

 


Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes!

Hope you had a great weekend and some of you may have watched the Super Bowl!  What a great game for Manning and I loved the half time show!  Those types of days are filled with friends and food.  Two of my favorite things.  I hope you all indulged and did not feel the least bit guilty!  You were right back in this week crushing your WODS, your commitment to coming to workout every week gives you the freedom to indulge every so often!

At Jab Crossfit we repeat WODS every so often.   Measuring progress is essential in Crossfit.  If you did a WOD 6 months to a year ago  and repeated it there is a great chance that you have have gained strength and endurance since the last time you did it.   I love those days!  Nothing feels like progress than knowing you lifted heavier weight and/or shaved minutes off your time!  This is the beauty of Crossfit, to improve our fitness!  Like our favorite Coach Tyler once said, numbers don’t lie!

Another reminder that the Open begins in just 2 weeks!  When you go to register, please make sure you select Jab Crossfit as your affiliate.  Hope you have all enjoyed repeating past Open WODS lately!  This gives you a chance to see if you have improved since last year and if you are new to Crossfit to get a glimpse into what the Open will be like!  This week we hit an old WOD that some find very unpleasant.  7 min AMRAP of burpees.  Nobody likes burpees but in doing the workout you partnered up and “coached” each other, keeping track of how many burpees your partner is doing in those 7 minutes.  Cheered them on!  This is a lot like what the open WODS will be like, doing the workouts in heats and partnering up to keep track of your scores.  The workouts are hard and sometimes its even harder to keep track of how many reps you have done in that moment of high heart rate, loud music, adrenaline pumping through your veins, everyone cheering you on.  Believe me, it’s fun!  It’s challenging!  Nothing feels better than to hear Coach yell “time!” at the end and you collapse on the mat feeling like your heart is about to burst from your chest.

Lastly, a reminder that on Presidents Day we will run one wod at 10:45am!  Hope you can all make it!  It’ll be a good one!

Keep up the great work everyone!

Carissa
diablo-crossfit-brace-yourselves-the-open-is-coming-final1


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

We are inching closer and closer to the Crossfit Open!  Less than 3 weeks away now, still Martin and I are the only two signed up from our gym.  If you didn’t get a chance to read this blog I posted to our facebook page please take a moment to read it now http://www.shethrivesblog.com/blog/2016/1/22/yes-you-should-sign-up-for-the-open Like she says, doing the Open is a fantastic community builder for our gym!  I highly encourage all of you to sign up, even if you are nervous about being able to do the wods as prescribed there are scaled versions!  Believe me, it’s doable!

Along with the Open coming up, and the challenges it presents to us it reminds me of things I absolutely dread seeing in a workout.  Namely thrusters and double unders.  We all have our thing or things that make us cringe when we see them written on the whiteboard.  I call those two my kryptonite, meaning these are the two that slow me down in a workout, that I know zap all of my energy.  But I keep doing them.  every. single. week.  Why?  I know these are the two things that slow me down, that make me feel completely wrecked but if I avoid them I’ll never string those double unders together or get more explosive in my thrusters.  They will never improve and will just get worse.  When you walk into the gym and you see your kryptonite on the white board, you can groan, grumble and complain but I know you will still do the workout because you are an athlete and you have the ability to push yourself to do things even if you don’t want to do them.  You made the commitment to walk into the gym that day and every day, you know the workouts are programmed to challenge you and make you better, stronger and faster.  I’ll never forget walking into the gym and seeing that the wod was 100 burpees for time.  I couldn’t leave, coach had already seen me and even though I was fairly new to Crossfit back then I stuck with it and pushed myself through 100 burpees.  It was hard and I wanted to quit but my fellow athletes cheered me on and I finished it, collapsing on the mat.  But, I keep coming back for more!

Lastly, Annie and Judy recently completed their Level-1 Crossfit Certification!  Please congratulate them and ask them how it was!

Keep up the good work everyone!

Carissa

mind


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

As you noticed if you were in class this past Tuesday we did a workout from Crossfit Open in 2013!  13.4, meaning 2013 and the 4th workout in the Open.   It’s a good one, and we will continue to do old Crossfit Open workouts between now and when the Crossfit Open begins Feb. 25th.  There are a few reasons for us redoing old Open WODS.  They are challenging, they are fun and it’ll start to prepare your mind (and body) for when this years Open begins later next month!  Once the Open begins these are the WODS that you’ll want to give that little extra push in, those last few reps before the timer hits. They aren’t any different from WODs we usually do at Jab Crossfit, but they are certainly more exciting and with that excitement comes energy and enthusiasm!   I have officially registered for the CrossFit Open!   If you go to http://games.crossfit.com/ and type “Jab CrossFit” in the search bar, you’ll see our gym pop up as well as all athletes registered for the Open.  I hope you are considering signing up,  if you are still unsure remember that the cost is $20 and each wod has both scaled and Rx options available.   So far it’s just Martin and I!  Masters are strong!

Something that came up this week that has been on my mind is deciding your weight in a WOD.  We write RX’s as a guidance, a goal for those of you that are newer to Crossfit, a challenge for those of you that hit the prescribed weight every time.  That said, it is so important to take the time to build up your strength from novice rx to intermediate rx to advanced rx.  The best way to check if you are using the right weight for a WOD is to try it.  Do a few warm up reps before Coach starts the timer, thinking about all the movements in the WOD.  Does it feel too light?  Add a bit more.  Too heavy?  Take a bit off.  Then, check in with your Coach, we are there to guide you!  We know what you are capable of doing!  It is our job to make sure you are working with appropriate weight.  Your coach is trained to challenge you and keep you safe.  Furthermore, that great Crossfit article you read online about making gains or your fellow athlete may have good intentions encouraging you but they do not know your history, the goals of the workout or what the programming is in the future.   Another way to check your weight is at the end of the WOD.  Did you come in far ahead of everyone else working out?  There is a good chance your weight was too easy for you.  Did you finish long after everyone else?  Maybe the weight was too heavy.  What I’m saying is your weight for a workout should be challenging but should never compromise your technique.  During a workout it is absolutely ok to take weight off if it feels too heavy or even add weight if it feels too easy.  Worried about wasting time changing up your weight?  Coach will be right there to help you.

Keep up the good work everyone!  Love seeing everyone improving in class, your dedication is paying off!

Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

We started this week with a big Hero WOD, on Martin Luther King Jr Day, “Danny” had you doing a 20 min AMRAP of box jumps, push press and pull ups.  Phew!  The Arms!  The Legs!  Thanks to all of you that came to workout!

I was out of town all weekend down on the other side of Mt Rainier skiing with the family at White Pass.  The skiing was fantastic, so much snow,  and I was shocked to not be sore at all after not skiing last season!  Must be all the squats we do 😉  This got me thinking about the idea of sport outside of our gym.  At the top of our Crossfit Hierarchy Pyramid is Sport.  I think of sport in which we can apply our athletic development to anything we do outside of our gym.  Playing soccer, snowboarding, skiing, running a half marathon/full marathon, martial arts, coed softball, etc.  We encourage all of you to keep doing those amazing things you do outside of Jab Crossfit.  They are the sports that will test your athleticism the most as they are unpredictable and varied.  Huh!  Just like our WODS!

Don’t forget, registration for the Crossfit Open is now!  Like I mentioned last time, the workouts are hard, we have no idea until the evening before what the workout will be and you will all be amazed at what you are capable of doing in the Open WODS!  There are scaled versions for those of us that need that (me!!) and the RX’d versions for those of you that have the power and the ability to do it!  Please consider signing up.  It is so much fun to do the workout and see how you did against everyone in the world!  Find it here: http://games.crossfit.com/

Quick reminder that we switched Tuesday and Thursday class time to 6:30am and 9am.  Open gym still at 8am on those two days.  If you had a busy week and weren’t able to get in very much don’t worry as you can come Saturday or Sunday at 8am!

Keep up the good work everyone!  Your coaches love seeing you in class!
Carissa

 


Category: Weekly Blog

Category : Weekly Blog

Happy New Year Jabletes!
How has your new year begun? Do you have goals? Have you made them reachable? When you see the first glimpse of early success, celebrate it!! Remember, making your goals realistic helps set you up to succeed, adjust your target or deadline as necessary. Coach Chris sent me a quote today from Tony Robbins “Most people overestimate what they can accomplish in a year, but underestimate what they can accomplish in a decade.”

This brings me to let you know the 2016 Crossfit Open registrations begins Thursday January 14th! Starting February 25th, and continuing for 5 weeks, the Open is an amazing way to bring the Crossfit community together. Each Friday, starting on Feb 25, Crossfit releases the WOD that we at Jab Crossfit will do with every other Crossfit box around the world! I highly encourage all of you to sign up. It’s so much fun, super challenging and exciting to see what you are able to accomplish! Here is the link http://games.crossfit.com/about-the-games/the-open

The cost is $20 and all workouts have two versions: RX and scaled. We will be doing the Open WOD every week anyways so sign yourself up!  You will be amazed at what you can do during the Open.  Some people PR, some are able to finally get that kipped pull up or double under, worksome see the WOD as a huge challenge and once done are so amazed that they finished it!  It’s a fantastic community builder.  Let’s all do this together!

 
Keep moving!

Carissa