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 press to build strength.  The ultimate result in the end is going for a 1RM, with a lot of athletes hitting a new PR!  I love it.  I love the components of this cycle, the mix of pressing, squatting and deadlifts which all aid to build strength over time.  A great way to think about strength cycles is to remember that building strength is more like a marathon, not a sprint.  It takes dedication, time, effort and most importantly to do it as instructed and not let your ego get in the way.  Yes, some weeks you will de-loading, the weight will feel so light but stick with the program.  It’s written this way for a reason!  You are building your muscles over time and the week before we go for that 1RM, we give our muscles a break.  A week of recovery.  I’m excited!!

For those of us doing Whole 30, welcome to your second or third week!  How are you feeling?  Do you feel that surge of energy coming back?  Do you still feel like you are dragging through wods?  Stick with it because we are getting so close to the end!  Post those photos! Ideas!  It’s all good!

Lastly, today I sent a FB message to you (if you are on FB!) about a workshop up in Lynnwood Crossfit this coming Saturday!  I highly encourage everyone that can go to please do!  The head coach there, Coach Jesse, holds a wealth of knowledge that is so incredible!  The cost is $30 and the time is 11am to 3pm.  Let us know if you can make it!  I know Coach Annie is headed there!  You can prepay, there is a message about that on the link I sent you or you can pay here :)

Keep moving!


{ Comments on this entry are closed }

the gang’s all here!

by Carissa Mellroth


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 you left off.  You’ll be sore, sure, but keep moving!  In case you missed the post on our FB page from She Thrives Blog, she had a great piece on the seasons of life and giving yourself a break when you haven’t been able to commit to the gym like you normally would!  Check it out here.

Our new fall schedule begins tomorrow, Monday Sept 12th!  Please make note of the new times.  We have now have 10:45am MWF, noon T/TH and 6:30am offered five days a week!

MWF 6:30am, 10:45am, 5pm

T/TH 6:30am, 9:30am, 12pm, 5pm

Sun 8:15am

I hope you all had a little fun doing the partner wod this last week.  I, personally, love partner wods- have you noticed?  I sneak them in whenever I get a chance but most of all I loved the active rest time in that wod!  Brutal?  Yes.  Impossible?  Nearly.  But hearing the partners cheer each other on was fantastic!  Love that!

Lastly, for those of you who are doing the Whole 30, congrats on finishing the first week!  Now, I heard some mention of feeling like you have lead in your legs.  Like you absolutely do not have the energy to get through a workout that you once had.  Totally normal.  We are all there :(  Stick with it though!  Your body is adjusting to this new way of turning your food into fuel for your workouts.  Give it some time to adjust and pretty soon you’ll hit that “tiger blood” stage!  Keep posting those pictures and inspire us all with your meals!  Found inspiration online?  Share it with us!  At some point we will all get bored with the food we are eating.  We will need to encourage each other to keep making good food!

Keep moving, athletes!  You are all doing such fantastic work!





{ Comments on this entry are closed }

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 […]

Read the full article →

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 […]

Read the full article →


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?  […]

Read the full article →

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 […]

Read the full article →

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 […]

Read the full article →

“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, ” […]

Read the full article →

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 […]

Read the full article →

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 […]

Read the full article →

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 […]

Read the full article →

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 […]

Read the full article →

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 […]

Read the full article →

“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 […]

Read the full article →

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, […]

Read the full article →

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 […]

Read the full article →