The End of the Open!

by Carissa Mellroth

Jabletes!

We have now come to the end of the Crossfit Open!  There has been some really amazing work here at Jab during this Open season!  I’m proud of each and every one of you who have come in each week, whether you signed up for the Open or not, and really gave it your all!  Some of these workouts were doozies!  Those box jump burpees and dumbbell snatches?  YOUCH!  It’s been super fun and I love the feel of everyone in our community cheering like crazy for each other!  This Friday will conclude the 2017 Open with one last workout.  What will it be?  Well, with Dave Castro’s hint he posted of a steak with a knife stuck in it it’s gonna be one brutal workout is my guess!  Everyone is guessing thrusters, we will see tomorrow evening!

Don’t forget, this Friday night following the 5pm class, we are all going out to celebrate!  Now, be sure to note that we’ve changed the location to the Duchess on 55th.  Come workout or cheer on the 5pm class and then follow us up to the Duchess!  Please bring your spouse/significant other with you!

Lastly, I shared this article by She Thrives blog to our facebook page about comparing yourself to others in the gym.  www.shethrivesblog.com  Please, if you haven’t already read it to do so now as this is really important!  You work so hard every time you come to class, it’s easy to dismiss why you aren’t doing xyz because you aren’t tall/lean/short/strong/etc.  To see yourself as an amazing athlete who comes in the door each day and gives your all should be all that matters.  Not focusing on what you can’t do.  Keep those negative thoughts away.  You are doing some serious hard work here and always be proud of what YOUR body CAN do!

Keep moving!

Carissa

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Athlete of the Month!

by Carissa Mellroth

Jabletes!

Congratulations to everyone who has pushed through the first three Crossfit Open workouts!  Whether you are signed up or not, it’s still awesome.  Maybe next year you’ll consider ;)  We have two more workouts from the Open coming up!  Wonder what it will be?  We still haven’t seen thrusterswallballsrowingdoubleundersdeadlifts and who knows what else Dave Castro might come up with?

Next Friday, following the 5pm class, we are going to head down to The Ram to celebrate!  Like I’ve mentioned, everyone is invited, whether you signed up for the Open, did any of the Open workouts or not, please come!  RSVP on the event on our facebook page ;)

Our athlete of the month is Dice!  Dice started at Jab over a year ago, though it feels like she’s been a member of our community since the beginning.  Always encouraging fellow athletes, always pushing herself hard through a workout, sometimes complaining at the site of whats to come yet ALWAYS leaves with a big smile on her face!  Dice, we love having you here with us!  Thank you for being such an important part of our community!

 

Dice CF

 

 

 

 

 

 

 

 

 

 

 

1. name: Candice Redden
2. age: 33
3. where did you grow up? Bennington, Vermont
4. when did you begin at Jab Crossfit?  Is this the first place you tried Crossfit?  I did Crossfit for a year back in NY, took some time off, and then started here in December of last year.
5.  what do you do when you aren’t at Jab Crossfit? I play rugby for the Mudhens, I go to lots of live funk shows, and I hang out at Madison Park beach when it’s nice.
6. how did you first hear about Crossfit? I saw some people running with kettle bells on the Gilman and decided I needed to find them.
7. when did you realize Crossfit was right for you?  I fell in love with lifting. It’s physical and mental. It takes fearlessness and perseverance. It makes women feel powerful. It is a great equalizer.
8. what is your favorite wod/movement/lift? I love to deadlift!
9. what is your least favorite wod/movement/lift? Pistol squats.
10. what is something you have done at Jab Crossfit that you never thought you would do? Climbing a rope!
11. what motivates you to get through a wod? Honestly, it’s the people. I love the community, and I am continually inspired by the drive and strength of the folks around me.
12. tell us something about yourself that we may not know. I gutted houses for two weeks in New Orleans after Hurricane Katrina. It made me fall in love with that city and the grit of its people. It also made me the political person that I am.
13. what advice would you give to someone new to Crossfit? Just keep plugging along and don’t be afraid to stand up for yourself. There’s no shame in scaling and no shame in doing an alternative movement.
14. do you have any Crossfit goals? I’d love to hit an 8 minute mile.
15. what do you love most about Crossfit? THE PEOPLE :) But seriously, Jab is special.

Keep Moving!

Carissa

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The aches and pains!

March 8, 2017

Jabletes! Who did hand stand push ups yesterday and felt that ache in your wrists??  I sure did!  Then today with the overhead squats?   Yep, there is a good reason we recommend wrist wraps!  You’ll see a good variety among your fellow athletes in class.  They give really good wrist support and I personally can tell […]

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One down, four to go!

March 1, 2017

Jabletes, Though we have 10 athletes signed up for the Crossfit Open from Jab, just about everyone got a chance to do 17.1!  Some did it twice!  Wow, it was BRUTAL!  After two days I am still sore!  I admit, it was fun.  No, not DURING the workout.  But that feeling AFTER the workout.  These […]

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IT’S HERE!!!!!

February 22, 2017

Jabletes, This is it!  The 2017 Crossfit Open begins this week!  On Thursday at 5pm Dave Castro, the Games director of Crossfit, will announce the very first workout!  Then on Friday, we will get to do said workout!  Last year the first workout of the 2016 Open was tough.  20 min AMRAP of overhead lunges, […]

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Athlete of the month!

February 17, 2017

Jabletes! This week we celebrate one super athletic member of our community, Tereza!  Tereza has been a consistent member of our community almost from the beginning of Jab.  With her almost zen-like approach to each and every workout she is a force to be reckoned with!  Love her enthusiasm, love her ability to power through everyday. […]

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Have you heard?

February 8, 2017

Jabletes! I know, we keep mentioning the Crossfit Open but it’s real and it’s coming soon!  Feb 23rd will be the first workout for 2017!  Announced at 5pm, online, it’s super exciting to watch it live.  What will the WOD be?  We will all be hunched over our computers waiting to hear what 17.1 (meaning 2017, 1st […]

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Ready for a challenge?

January 30, 2017

Jabletes! The Open is coming!  Yes, we talk about it quite a bit at Jab.  We get a little giddy about this time of year.  The Open is fun, it’s challenging and I especially love how a community comes together at each and every level to cheer on the athletes (yep, that’s you!) that come […]

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February Challenge! Oly lifting clinic! Athletes of the month!

January 23, 2017

Jabletes, There is a whole lot of information to share with you this week!  Are you ready?  Take a deep breath.  Good!  Here we go! First!  For the past few years we have done a “Whole 30″ challenge twice a year.  Normally in the spring and fall.  One other thing that happens in the spring […]

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MLK WOD and Athletes of the month!

January 15, 2017

Jabletes! Tomorrow we celebrate Martin Luther King Jr with a special WOD.  We are open only for 6:3oam and 10:45am classes!   This year we are starting a new way to celebrate our amazing community!  Each month we will focus on athletes who have an anniversary with us.  I’ve come up with a set of […]

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The Open is Coming!

January 9, 2017

Jabletes! If you’ve been around for more than a year at Jab Crossfit you “may” have heard me get all excited about the Crossfit Open.   What other sport brings together a whole community around the entire world together for a competition?  Sure, there are the beasts top athletes in the world that completely dominate the Open.  […]

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Happy New Year!

January 2, 2017

Jabletes! Welcome back to the gym!  Your coaches have missed you and we are looking forward to getting back to work!  A week off is not as easy as it sounds.  Personally, I thoroughly enjoyed some down time with my family and friends.  I gave my shoulder some time off and put forth my energy into […]

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Tis the Season!

December 22, 2016

Jabletes! How we ended up at the end of December I’m still not sure.  Time flies and we’ve seen some awesome strength here in the gym the past few weeks!  I feel like Oprah handing out PR’s.  YOU get a PR and YOU get a PR, EVERYONE gets a PR!  Well, not everyone, some of […]

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Not getting a new PR?

December 13, 2016

Jabletes! So proud of all of you going for 1RM’s last week and this week!  We have one more week to go so make sure you get in and lift that heavy weight!  Last week I talked about the importance of those numbers and the possibility of not hitting a new PR.  For some of […]

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1RM time!!

December 7, 2016

Jabletes! We have made it through another strength cycle and now we are going for some 1 rep max lifts!  Some of us will PR (Personal Record) and some of us will not.  I know, it’s very humbling to go for a new PR and not get it.  For those that are getting some new […]

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no regrets!

November 29, 2016

Jabletes! I hope everyone had a wonderful Thanksgiving holiday!  Did you get out with your family and friends and do something fun?  Did you eat all of the gravy, stuffing and turkey?  All of the pie?  Wonderful!  Did you feel bad about what you ate?  Gosh, I hope not!  Seriously!  You work hard.  You do […]

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CrossFit Invitational is here!!

November 20, 2016

Jabletes! Somehow we are in the week of Thanksgiving!  Wow!  I’m looking forward to a day with my family, enjoy a hike and  appreciating all that we have.  Some of you have asked about travel wods?  If 100 burpees doesn’t appeal to you, check out www.travelingwod.com  and www.noexcusecrossfit.com  or take a jumprope with you and […]

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winter is coming….

November 18, 2016

Jabletes, How wonderful to wake up early and see some daylight!  Then coming home after picking up my kids from school in complete darkness, ready to make dinner and go to bed by 6:30….On the flip side I was ready for bed long before I usually get to sleep. I’ve mentioned it numerous times how […]

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values

November 8, 2016

Jabletes! I hope everyone had a fun, though very wet, Halloween!  My kids were disappointed that it fell on a school night so I spoke in a sweet and loving voice and reminded them that for all of middle school/high school they will be celebrating Halloween on a school night.  Fun!  But the rain didn’t hold […]

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Break it up!

October 30, 2016

Jabletes! Crossfit published a fantastic article about going unbroken vs breaking it up.  Check it out here .  What I love about what he says is to never feel pressured to go unbroken.  That said, if there is a movement that you dominate and still have enough in the tank to move onto the next […]

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Something new!

October 23, 2016

Jabletes! The last couple of days, in a few of the classes, we’ve started a new warmup!  It was high time, we typically change our warmup every quarter or so and suddenly it has been about 3x that!  Time flies, right?  Here’s how it’ll work.  When you come into the gym, grab a jump rope […]

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appreciate the journey

October 17, 2016

Jabletes! What does it mean to appreciate the journey?  Fitness isn’t easy.  Sometimes life gets in the way be it an illness, injury, kids, pets, family, travel, work.  There is always something.  The key is to stay on track.  So what if you can’t get into the gym for 2 weeks, 4 weeks or even […]

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World Class Fitness in 100 words

October 9, 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, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, […]

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Working through the dings

October 2, 2016

Jabletes! At some point all of us will end up with an injury, whether it happens while training, rolling in Brazilian Jiu Jitsu , simply picking up something at home or while out for an easy jog it will affect each of us in some aspect in our lives.  How do you get through it?  […]

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Getting there!

September 25, 2016

Jabletes! Nice work last week!  Coaches are so proud of your intensity, your ability to push yourselves hard and get through some of those burners!  It’s never easy, we know.  But we see your progress and it shows how dedicated you are to yourself!  For those of us athletes that are recovering from an injury […]

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New Strength Cycle and Whole 30 week 3!

September 19, 2016

Jabletes! As you know, we have just begun a new strength cycle.  Well, it’s not new to us but we are doing it again as it is a fantastic cycle that we have enjoyed and gained from in the past.  Wendler is a 12 week strength cycle that uses front squats/back squats, deadlifts and strict […]

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the gang’s all here!

September 10, 2016

Jabletes! It’s been so great seeing some familiar faces back in the gym, I love our crew all being back!  Now that some of you are coming back after a little hiatus, please remember (like I mentioned last week) to please be considerate of your body and take it slow to get back to where […]

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Whole 30 week 1

September 4, 2016

Jabletes! It’s official, summer is over!  School has started or will start this week for those of us parents and for those fellow athletes who are teachers!  It’s bitter sweet.  I love summer.  I love the freedom for my kids and I love seeing our athletes who teach get to come in and workout more […]

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Whole 30 coming soon!!

August 27, 2016

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 […]

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Shrug!

August 20, 2016

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?  […]

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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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