Whole 30 coming soon!!

by Carissa Mellroth

Jabletes,

I hope you all were incredibly proud of yourselves in the gym!  Everyone is looking so strong, form is looking great.  Your coaches are feeling great about you!  Those PR’s the last two weeks?  AWESOME!  For new athletes those PR’s come with each lift!  For our more seasoned athletes, we sort of hit a plateau and it’s harder to get new PR’s but over time we all will.  Trust me.   Keep your eyes on the prize and you will get there.  It’s so mental, I tend to trick myself with each attempt.  Not allowing a number to get into my head just a “pick up the barbell” mentality.  We all have those days when we come into the gym and already have decided that today will be hard/can’t do my best/I’m sore and won’t do well but you know what?  That’s all negative talk in your little brain.  When you do that you already set your standard for the day and that’s not your best you.  When you get to the gym leave all those other adult/life things at the door (with your ego of course) and mentally be there for the workout.  I know, easier said than done sometimes.  But try it when you aren’t feeling it, you will be surprised to see over time that you are actually improving and getting stronger when you have your head in the game!  Same thing with the rest of real life, stay focused when you are at work and boom! it all comes together and you work efficiently.  Block out that “got to get to the gym and hope to god that we are not doing burpee box jumps today”!  School work?  Same thing.  Focus!

Now, for the past few years we have done a Whole 30 challenge in the month of October but this fall we are actually going to begin in September!!  That’s right!  I’m super excited, I love doing this as a community and inspiring each other with our meals, photos and suggestions.  You certainly can do this solo but believe me it’s much easier to do this together.  Never heard of the Whole 30 before?  Take a look at this whole 30 site.  Basically it’s a month of clean eating.  Lean proteins, vegetables, fruit, seeds and nuts.  No dairy, grains, legumes,  sugar, alcohol.  We have a Jab Crossfit Whole 30 facebook page, if you aren’t already a part of it and would like to be added let me know!  Questions?  Ask your coaches and fellow athletes!  Want more info?  Check this Whole 30 Program Rules  I’m looking forward to this, there never is a good time to do a month of clean eating so we just have to do it!

Keep moving!

Carissa

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Shrug!

by Carissa Mellroth

Jabletes,

First off: My apologies on my previous post.  I was so excited watching USA at beach volleyball that I neglected to see that it was the prelims!  They ultimately ended up losing in the semi finals-USA took the bronze, not the gold.

Now, did you see my article I shared on FB about shrugging?  I loved it.  Not just for the reason of how technically important it is to shrug when lifting, you can’t skip the mechanics, but also for the letting go each and every day!  Shrug off that feeling of “not doing your best” or “I don’t have x-y-z yet”.  Remember how I’ve mentioned before that not one of us is perfect.  Some athletes have been doing Crossfit for 8 years now, some of us for 4 and some of us for 1 month!  But what I love is each of us is given a challenge and we keep on trying until we ultimately get it!  Remember how scary that very first box jump felt?  Maybe you did step ups for a long time until you felt confident that you could jump both your feet at the same time and LAND on top of the box!  Boom!  You did it.  Most importantly you didn’t let that feeling of  “I can’t” get in the way of you pushing yourself.  See, you shrugged off that feeling and kept coming back!  I love that!  Keep up the good work!

Now, this last week you all did some amazing work in class and almost everyone PR’d their snatch!!  So darn proud!  This week you’ll hit a new PR for your deadlift!  Can’t wait, I know a number of you do not yet have a 1RM for your deadlift and Thursday will be the day!!

Keep moving,

Carissa

 

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Love what your body can do!

August 14, 2016

Jabletes! I came across a great read online the other day.  A Crossfit Games athlete (and former USC basketball player) , Jamie Hagiya,  had seen a photo of herself standing alongside Katrin Davidsdottir, Jen Smith and Christy Adkins.  As you can imagine all of these women are in the most incredible shape of their lives.  They have […]

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2016 Olympics are here!

August 7, 2016

Jabletes! Suddenly we are in our second week of August.  Like my kids keep saying, summer is almost over!  Now, now.  Take it easy.  We have many weeks left of “summer” and knowing the PNW we may get a beautiful, hot September.  Just in time for school to start!  Now, the Crossfit Games may be long […]

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“Don’t Forget the Fun”-JournalMENU

July 31, 2016

Jabletes! You may or may not have ever come into Jab, looked at the board and thought “oh no.  I can’t DO that!”  I know I have!  Early on in my Crossfit days, I walked in one morning and saw the WOD and Chris saw the look on my face and said to me, ” […]

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Jabletes are looking strong!

July 24, 2016

Jabletes, Congratulations on more PR’s this week on your Front Squats!!  So proud of each and every one of you for many reasons but especially for you putting in all of your hard work and dedication to yourselves!  Summertime, as we have discussed, is an especially tricky time to get ourselves into the gym.  Some […]

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PR’s Athletes!

July 16, 2016

Jabletes! Look at those PR’s, people!!  Coaches are so proud of you!  Back squats in the books, Thursday next week we will hit Front Squats.  Want to go for a new 1RM but can’t make class Thursday, let you coach know you are interested in going for that a different day and we can work […]

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Back Squats!

July 10, 2016

Jabletes! Welcome back to our regular programming.  Apologies to those of you who’s work/life schedule did not allow for you to get into the gym for our limited class schedule last week.  I hope you took every opportunity to go for a jog, swim, paddle, do a home workout, or something that got your heart […]

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Happy 4th!

July 2, 2016

Jabletes! We are getting closer to our 1RM back squat!  Coming up in a couple of weeks we will do this and I’m so very excited to see some new PR’s! Happy 4th!  I hope everyone has a great day, the sun comes out and we get to have a little fun and eat some […]

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Summer is here!!

June 24, 2016

Jabletes! How is it already coming towards the end of JUNE??  Time flies.  I know this personally because I swear it was just the other day that both of my kids were in elementary school and yesterday I went to my son’s 8th grade promotion.  Today is my daughter’s 5th grade promotion.  How did I […]

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“Elliptical Syndrome”

June 17, 2016

Jabletes, I apologize for the tardiness in the blog this week!  With a combination of the end of the school year wrapping up and many a night and weekend sitting at softball games cheering on our daughter, I haven’t had much time at the computer!  Completely worth every minute.  Kids grow up fast, in a […]

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World Class Fitness in 100 Words

June 11, 2016

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, […]

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Sleep. The most important part of recovery.

June 8, 2016

Hello Jabletes! Thank you to everyone who came out last Monday and sweat through Murph!  We had our largest group ever!  So much fun to workout with everyone and share some delicious food (PORK, BACON and DONUTS!!) after!  So proud of each and every one of you that did Murph.  We had another wave of […]

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