Category: Weekly Blog

Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes!

Christmas has passed, along with all the presents, family, friends, food and tasty beverages I hope you got some time for yourself and perhaps some time to workout.  Last week was a fun week of WOD’s, especially Kelly on Xmas eve!  If you are traveling I hope you are getting some time for a hike, run, hit another Crossfit box (like Marta and Martin are in Spain-can’t wait to hear about it!) or doing your own travel wod.  This week we are open everyday except Sunday the 3rd.  If you are back in town come in, we’d love to see you!

This week is New Years and just about everyone is talking about New Years resolution. Coach Chris mentioned to me recently, a friend of his called it “re-solution”.  I love that.  We all have goals, some bigger than others, but goals all the same.  Some years you start with the best intentions and then it slowly dissolves away.  I love the idea of making your goals reachable and if it’s the same goal year after year taking some steps to reexamine it.  Maybe your goals are not realistically attainable? Make your goals something you know you can do.  Instead of the “lose weight” goal, make it “workout at least 3x a week”.  Instead of “eat healthier” make it “no more diet cokes with lunch”.  Start with small steps, see the results and keep up the good work!

What are your goals?  Are they specific to your workouts?  Your lifestyle?  A habit you’d like to change?  Maybe you want to conquer your double-unders this year?  Get those kipping pullups at last?  Be able to do a handstand?  Aim for the next RX level for wods?  Talk to your coaches, let us know what you want to focus on and we will be happy to help you get there!

The schedule this week is here:

MON 12/28 regular classes

TUES 12/29 regular classes

WED 12/30 regular classes

THURS 12/31 9am only!

FRI 1/1 5pm only!

SAT 1/2 regular 8am class

SUN 1/3 CLOSED!!

 

Happy New Year!

Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabeletes!  The holiday season is suddenly upon us!  How did this happen so fast?

We have a modified schedule this week, please try to make it in!  If you are traveling and would like some ideas for wods you can do anywhere besides 100 burpees ask your coach!

M 12/21 & TU 12/22 — Regular Class Schedule
W 12/23 — Regular Class Schedule
TH 12/24 — 9am Only!
F 12/25 — Closed
SA 12/26 and/or SU 12/27 — 8am

 

It’s been a long time since we’ve posted anything about etiquette for our gym.  The coaches felt it was time to refresh and especially with welcoming so many awesome new athletes!

1. Be Friendly!  Introduce yourself to new athletes.  Coming to crossfit for the first time can be very intimidating!  Knowing who you are working out next to can be very reassuring that they aren’t the only ones suffering 😉
2. Don’t drop empty barbells!  Please treat our equipment with respect.
3. Put away equipment and wipe up! (sweat, chalk, etc)
4. Leave no trace (take home your water, gloves, sweaty wrist wraps, etc)
5. If you bleed disinfect the bar, mags, etc
6. BE COACHABLE!  And please let your coach know if you have an injury!
7. Cheer on your fellow athletes!  And please oh please wait until everyone is done with the wod before you clean up!
8. Execute full range of motion!  Don’t cheat yourself.  Nothing makes your coaches happier than to see your amazing, perfect form especially if you end up in competitions!
9. Be aware of your surroundings!  Carry barbells vertically, make sure you have a good, safe spot on the mat to do your wod and be aware of athletes lifting heavy weight overhead!
10. You can modify, slow down and rest but don’t quit!

Have a wonderful time celebrating this week with family and friends.  See you in the gym and keep moving!

Carissa


Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes!

Hope everyone had a wonderful Thanksgiving last week!  We hosted my extended family, smoked a turkey (which was very tasty!) and had all the usual sides.  I tried to make it as “clean” as possible but somethings were out of my control.  In particular, PIE!  My mother in law could win awards for her pies and last time she brought one to our house we had just started the Whole 30 and I had to say a very sad “no thank you”.  This time, however, I got to taste the absolute incredibleness of her pumpkin pie and didn’t feel bad one bit.    This made me think about the holidays and the usual weight gain that comes with them.  Typically, the average American gains 5 lbs over the holidays.  With the holiday shuffle, parties, stress and, yes, guilt it’s easy to not fit in your regular workout every week as we get closer and closer to the end of the year.  This is the best time to make sure you get yourself into class!  You’ll sweat.  You will swear.  You’ll hate it  while you are doing it but you will love yourself after for putting in that extra effort!  Exercise is known to help relieve stress.  You will feel less guilty about those delicious little Christmas cookies that show up at work or your house, or the party food and drinks.  This is a time to take a deep breath and take an hour for yourself!  You deserve it 😉 You’ve made these great habits for yourself, try to keep them!

Tis the season of giving!  This December, you can provide a toy to a child battling cancer just by checking in on Facebook at Jab Crossfit. We’ve partnered with Sweat Angels and a great charity called Go4TheGoal to make this possible. For every 25 Facebook check-ins at Jab Crossfit, Sweat Angels will provide one toy! So don’t forget to check in on Facebook each time you visit. For more information about this month’s cause, visit go4thegoal.org.  We are also doing our annual Treehouse Holiday Drive!  You’ll notice in our lobby we have a christmas tree with tags on it.  Treehouse is a local organization dedicated to improving the lives of foster kids.  Pick a tag on the tree, purchase a wish for that child and bring it back unwrapped by Saturday December 19th!

Keep up the good work everyone!

Carissa

 


Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes!

Welcome to a short but sweet week!  Filthy 50?  What a bruiser!  Yikes!  But what a nice way to enter your mandatory rest day with family, friends and good food.

For those of you that traveled this week I hope you had a wonderful time away, be it in the sunshine or snow.  As the next round of holidays quickly approaches and you don’t want to let your body relax and enjoy the vacation there are some fantastic travel wods you can do.  For example, http://www.thetravelingwod.com/ Tabatas are also great, hiking, runnning, any body weight workouts or checking out a crossfit box where you might be vacationing is all good.  But if you want to put your feet up and enjoy that is sometimes just what you need!  It’s all what you want your vacation to be.

Happy Thanksgiving to everyone!  Don’t forget we will be closed Thursday and Friday there is only 5pm class.  Saturday and Sunday at 8am.  See you next week!

Keep moving!

Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

Since you’ve been in the gym the last couple of weeks you will have noticed we were trying a new way to write RX’s for our wod’s.  We were so excited to give it a try and are now happy to say we will continue the trend!  I, personally, really like the three different variations.  For our newer athletes it gives you a goal of which to work towards.  For our athletes that usually RX every wod, now you have a new challenge.  For some of us trying to get that intermediate rx, it is still a challenge!  One thing we would like to guide you to do when choosing which level you will work towards is please pick the RX that you can safely do.  If it’s hard and you have to take longer, that’s great!  If it’s a wod where you can RX everything but your toes to bar or you use a band to do your pull ups, that’s ok too!  What we would prefer is if you have to modify something try and make it just one thing and rx the rest.  Your coaches are happy to help you decide if you need some guidance!

Next week is Thanksgiving!  Looking forward to some family time, food and a little relaxation.  Please note that we will have a modified schedule next week!  Definitely no classes on Thursday.  Time for you to enjoy your rest day and eat some delicious food and enjoy your company!  Please be on the lookout for which classes are running on Wed and Friday.  Back to a regular schedule Saturday and Sunday.

One more thing, I’d like all of you to start thinking about a goal you have for the gym.  I’ll come back to this in another post but I want it to be on your mind for a bit.  I started talking with some of you in class about how awesome it is that you have your double unders now or you can do kipping pull ups.  So fantastic!!  What are your goals?  Maybe it’s muscle ups?  A heavier front squat?  Perfecting your snatch?  Walking handstands?  We all have something we want to work hard at and can’t wait for the day to achieve it!  I have a bucket full of goals.  I’m ever so slowly chipping away at them 😉

Keep moving!

Carissa

 


Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes!

What a week!  We ran through some very big workouts this week, especially on Veterans Day where we did a Military Physical Fitness Test.  Brutal.  Were your arms jelly-like after?  Mine sure were!  But what a great way to honor our past and present soldiers.

Pushing yourself hard both mentally and physically can be very rewarding but also makes for some very sore muscles.  I want to take a moment to talk about self care.  Muscle soreness is your muscles adapting to your last workout by getting stronger.  You actually build your muscle during your recovery!  Lacrosse balls, foam rollers and if you feel like really treating yourself some massage are all great ways to ease those sore muscles.  The self-induced deep tissue massage is torture.  You may shed a silent tear but it breaks up scar tissue and improves circulation helping you to feel better faster!  Like I’ve mentioned before, if you are feeling horribly sore from the day or two days before let your coach know and we can guide you to some extra mobility! Sleep is also super important, letting your body recover is crucial.  Getting a regular 6-8 sometimes 9 hours a night (I know, that sounds crazy, right?) feels like a vacation but is what your body needs.  Though you know yourself better than anyone else and if you feel great on 5 hours or best on 7 keep it to what you need.  Calluses need care too!  I highly recommend a pumice stone, nail file or similar.  The general rule of thumb is if you can pinch the raised edge of a callus you need to file it down or else suffer the bloody tear next time you do your toe to bar or pull ups!  Keep those hands from drying out as well.  All that chalk and washing your hands just dries them out.  I found a great salve at a climbing store that I keep in my gym/ “mom” bag and am happy to share with you!  Lotion or udder cream works wonders too.

Last, I’m so excited for the UFC fights this weekend!  I’ve been a huge fan of Ronda Rousey for years now and in the last year became a fan of Holly Holm and now they are fighting for the title!  Can’t wait, it should be a good one!  ronda rousey

As always, if you have any questions please feel free to reach out to your coaches!  Keep up the good work and see you in class next week.

Carissa


Category: Weekly Blog

Category : Weekly Blog

Hello Jabletes! This week we hit some new PR’s in the back squat!  Your coaches were so proud to see you working hard to challenge yourself to those new numbers.   Almost every single one of you hit a new PR and that’s something to be proud of!  These PR’s will now be used in our strength cycle, something we use all the time and when followed correctly equal results!  You might have noticed we’ve done a lot of additional core work over the past few months, something we all know is essential to lifting heavy weight.  Leg lifts, those painful max hold planks (and once with weight!) and kettlebell one arm swings.  This on top of our daily strength training should have made for some improved numbers or at least keeping at your previous 1RM.

If you missed the opportunity on Wednesday to do your 1RM back squat you can always make it up at open gym. Remember, we have a new schedule!  MWF are still the same but Tues/Thurs are now 7am, 9am and 5pm with open gym at 8am.  You can come workout Sundays at 8am now too!  How exciting!

Next week is Veterans Day and we will be keeping a Crossfit tradition on completing a Hero WOD that day.  Named after fallen soldiers these workouts are not our typical Jab Crossfit WOD.  They are meant to be tough and will push you to your limit!  We will all be working out Wednesday in honor of our soldiers both past and present.  Be on the lookout for the plan for Wednesday!

Keep up the good work, team! Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

Its the final countdown of the Whole 30!!  As we wrap up our final day I want to say to everyone congratulations on making it the 30 days!  Doing this challenge together definitely makes it easier for me to stick with it, I hope it was for you too.  I love our community and our support for each other is just fantastic.  Thanks to all that joined us this month and if anyone that was hesitant this time there is always another opportunity whether as a group again in the spring or on your own!

A word of warning!  There is a strategy for reintroducing the foods we have eliminated for the past 30 days back into your diet.  Please be aware if you decide to eat whatever you darn will please you may be stricken with what I call a food hangover the next day.  Especially take care on Halloween!  All that sugar will make you feel just awful, be it candy form or alcohol form.  Please take the time to follow this plan to reintroduce certain foods back into your life.

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: http://whole30.com/step-two-finished/#sthash.iPvSc1oo.dpuf

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

Keep up the good work!

Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabletes!

First, I’d like to give a huge congratulations to Martin for his first place in the Masters last weekend at Festivus!!  Coach Annie and I made it there for a little bit of cheering on.  What a beautiful spot to workout, big rolling doors opening to a view of a field and trees.  Talk about being in the middle of nowhere!  Martin went in strong, was mentally and physically prepared and had practiced all of the workouts before hand.  He came out on top and we are all so proud of him!  Nice work Martin!! Doing a competition is something that may not be for everyone but I personally believe it’s worth trying at least once in your life.  It’s exciting, terrifying, empowering and when you are done you’ll be so excited and amazed that you could do it!  It’s incredible to see what your body is able to do under pressure and adrenaline pumping.  It’s an amazing community of athletes, coaches and family who are all there for the same reasons you are.  Your friends and family will think you are a bad a**, your fellow athletes will cheer you on and you’ll feel a bond with the woman or man who is working their hardest right next to you.  I saw a great quote today, “don’t be afraid to fail, be afraid not to try”.

Lastly, third week of the Whole 30!  This is easily a time when you start getting bored with the same old thing.  I know, sometimes it doesn’t seem exciting to make breakfast again or your dinner isn’t prepped, you are hungry and picking up takeout seems so much easier.  Don’t let yourself get into a rut.  Find a few new recipes to get creative with, something to inspire you to push another week!  You are SO close now!  Here are a few links to help inspire some hunger  http://nomnompaleo.com/post/94719557485/august-2014-whole30-inspiration.  Keep up the good work and I love seeing all the posts on facebook of your meals!  Always motivating! Keep moving! Carissa


Category: Weekly Blog

Category : Weekly Blog

Jabletes!  This week we will be hitting a new 1RM for deadlifts!  It’s been a while and though I do hope to see some PR’s this week I do want to mention that your coaches will be keeping a sharp eye on your form, especially for this lift.  We want to be super careful as you will most likely be lifting some very heavy weight!  If you miss it this week, no worries!  You have the opportunity to come in to open gym the following week to hit that 1RM!  I personally love the deadlift.  It’s one of the lifts we do that mimics real life!  Picking something heavy up off the floor and standing up nice and tall.   The deadlift adds to core stability and increases core strength, improves your grip strength and works the most muscles!  We are also practicing the Turkish Get Up.  This is a fantastic skill to learn and we will be doing it without weight first, slowly introducing everyone to the mechanics.  If you have any questions feel free to reach out to your coaches!

 

Congratulations on entering your second week of whole 30!  You are halfway there!!  For some, and hopefully most, this is a time of feeling more energized.  Some of you may be having some intense food dreams!  I dreamed last night I was eating ice cream for breakfast.  Happily.  Right in front of my kids.  So bizarre!  Over the weekend you’ll be entering what’s known as Tiger Blood.  Meaning, it feels like someone flipped a switch and you feel more energized, stronger in your workouts and have a handle on this Whole 30 thing.  Some of you may feel like, yeah I’m half way and it’s not easy but it’s getting better.  You are starting to feel more confident about getting through the month and maybe your clothes are even starting to feel a little different!  It’s the small things right now that will get us through to day 30.  If you don’t feel this “Tiger Blood” stage yet, don’t worry.  Slow and steady wins the race 😉

Keep up the good work team!

Carissa