no regrets!

by Carissa Mellroth

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 the best for your mind and body and you should never feel guilty about anything you eat.  The best thing to do is to pick yourself up the next day, eat a delicious healthy meal and get to the gym!  No regrets.  Unless you make it a habit of eating stuffing, mashed potatoes, gravy and turkey for dinner with pie for dessert every week than you have nothing to feel bad about.  Sure we all indulge.  That what’s Thanksgiving is all about!

This Thanksgiving we did something a little different.  We put a meal in the crockpot and went for a hike.  My husband chose Poo Poo Point in Issaquah.  It was steep, crowded and was definitely difficult.  Didn’t need a jacket as we got so sweaty getting up that mountain!  Our 12 year old loudly complained the entire time up.  Our 15 year old barely made a sound and kept moving.  At the top, it was gorgeous.  A large clearing where paragliders take off.  A big grassy knoll right into a drop.  Total vertigo for me!  We were ecstatic to have made it!  The rain and wind picked up and we were happy to head back down the mountain.  Easy peasy coming down, everyone was all smiles and laughter.  We had a great time and came home to a delicious meal of red beans and rice followed by a movie marathon!  Perfection.

I loved seeing Chris and John running the Turkey Trot on Thursday too!  Getting out and doing something with your family and friends is a great way to do something different than what we do in the gym and more than anything getting to spend some quality time together which makes it fun!  Isn’t it the element of fun that makes us workout each day?!

This week is our last week of our strength cycle.  Looking forward to the  next 2 weeks where some of us will hit some new PR’s in the gym!  (and some of us will not and that’s ok…more on that next week!)

Keep moving!

Carissa

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CrossFit Invitational is here!!

by Carissa Mellroth

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 work on those double unders and triple unders!

Today is the Crossfit Invitational!  This is like the all-stars from the Crossfit Games.  A team for each region is competing and the first event was a four team synchronized deadlift and burpee over bar.  So exciting!  You can watch it online at games.crossfit.com and I believe on youtube as well.  Davidsdottir, Webb, Pearce, Froning, Smith, Letendre, Wells, Toomey, Sigmundsdottir are all on the mat today!  The women are doing 1RM snatches & clean and jerks at the moment and making it look easy to get 240# overhead!  Love it.  These athletes are just so amazing to watch, they are incredibly strong and have some beautiful technique.  Can’t wait to watch more.

Be sure to note that we have a slight schedule change this week for Thanksgiving:

Monday and Tuesday: regular schedule

Wednesday: 6:30am and 10:45am ONLY

Thursday: CLOSED

Friday: 6:30am and 10:45am ONLY

Keep moving!

Carissa

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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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