GRAVITY JANES SERVICES

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Letters To Jane

 "Julia sends a big hello to you all (from Naval Academy, Annapolis)! She says that it is grueling, hot, humid, and at times terrifying BUT she loves it!! She says she could not have handled the PT part had it not been for you all and really appreciates you pushing her and getting her into the shape that she is in. I knew that you would get a kick out of seeing these pictures and wanted you to know that she is thinking of you all!" (Julia's mom) Meg Zook

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Jane Says...

 "What your fitness needs most is information, not records. Run a clock. Count your reps. During your warm ups."

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Right Now At GJ

Sunday, January 29, 2012

Schedule Changes To Check Out

There are minor schedule changes in the GJ calender to be aware of. All of the regular CrossFit groups sessions are unchanged, and the changes are limited to Fundamentals and the Janes Gang Youth Athletic program. You are invited to review the new schedule of sessions here.

You'll also notice the elimination of the Basic Training program. It has been replaced with a more comprehensive Fundamentals program that now encompasses 6-sessions instead of the previous 3. Remember that all CrossFit work is scalable to any level of condition and experience, down to body weight only movements. Participants should always communicate any restrictions or concerns with the session coach.

Picture: We were honored to have 7-year-old Adelle Miller visit GJ this week and demonstrate her impressive body control - not to mention strength-to-weight ratio - while performing an L-Sit rope climb all the way to the top of our 18-foot rope.

posted by Dave Young at 1:46 PM 0 Comments Links to this post

Monday, January 23, 2012

Great Reading From Gravity Janes


Since we have dubbed this the "year of the run" - with a commitment to help improve the quality of your running, here's a great starting point for anyone who wants their running to be as safe and effecient as possible. Please read through, and don't forget to check out the comments also.

There is a free "Intro to Parkour" session every Saturday at 12:30P. If your curious about the functional benefits of Parkour this is the time to find out.

posted by Dave Young at 12:59 PM 0 Comments Links to this post

Friday, January 20, 2012

Time Out

Update!!! Power is on, and we will hold a single afternoon session today (Friday) at 6P. Then, Saturday will be a regular schedule. Come get your fix!


We lost power at the gym at 8A on Thursday and haven't been able to operate since. Attempts at locating a generator have been unsuccessful so far, so we are at the mercy of the power company at this point. If this situation persists into Monday, we will open the gym for full workouts during daylight hours for 2 sessions daily - 9:30A & 3:30P. It will be colder and darker than any of us would prefer, but if we can't handle that we have no business doing CrossFit anyway. If you need a workout before then you're always welcome to come shovel my driveway.


Meanwhile, GJ staff is updating Facebook in the dark from our cellphones and posting more frequent updates. We'll let you know of any changes as soon as possible. Thanks for your patience; enjoy your rest days.

posted by Dave Young at 12:50 PM 0 Comments Links to this post

Saturday, January 14, 2012

The Year Of The Run

Over the past 3 years Gravity Janes has recommended a single activity for improvement over the course of the calendar year. The first "Year Of..." was the Deadlift, last year it was Fran, and we have just announced that 2012 will be the "Year Of The Run". Pick a distance - from 100m to a marathon - and we'll help you run it faster and safer. If you choose to accept this challenge, GJ coaches are at your disposal to help you achieve that goal. Resident running coach Brian Blankenstein has offered some technique sessions as the weather warms, and on-going coaching for improved performance. Pick a running challenge, announce it to the world, and let's get busy.

One of the lesser discussed benefits of CrossFit training is improved mood and mental clarity. Now, there's a whole book on the subject. I would like to recommend you read the new work by Dr. John Ratey, M.D. entitled "Spark". While he doesn't speak to CrossFit directly, I'm convinced that the work we do actually  magnifies the benefits of which he speaks.

Picture: We can become so focused on what happens in the gym, sometimes we forget to notice what's happening just outside our door. This un-doctored picture was taken from in front of the building on Friday, 1/13, at 5:15P. Is this a great world or what.


posted by Dave Young at 9:09 PM 0 Comments Links to this post

Sunday, January 8, 2012

US Army Personnel Visit GJ

A company of US Army recruiters made a stop at Gravity Janes during their annual team-building event for 2012. Dave Young, Casey Duke, and Zach Myers were on hand to coach a variety of team workouts including rope climbs, relay rows (shown in photo), and Farmer's Walks.

Be sure to visit the Gravity Janes Facebook page for a fitness "Tip Of The Day".

posted by Dave Young at 7:04 PM 0 Comments Links to this post

Monday, January 2, 2012

Happy New Year

In response to our "Best of..." post we received several comments about articles from the past year that had also been particularly meaningful. Curt G sent us a link to a post called "What's In It For You?" from last April, along with the suggestion for a t-shirt slogan: "I HATE going to Gravity Janes, and I'll never quit." The article explains why we welcome that attitude.

There's even more reasons to be a GJ Friend on Facebook in 2012: a "Tip Of The Day" from GJ coaches posted every weekday, and updates and pictures of gym activity throughout the day.

Still trying for that first double-under, or just want to be better at them, the video below is for you.

posted by Dave Young at 3:28 PM 0 Comments Links to this post

Tuesday, December 20, 2011

The Best of 2011

Here are few of my favorite online articles from 2011 that you may have missed:

Spiking blood glucose is generally something to be avoided, but it is a natural response to intense exercise. Here's a great article that helps you understand this phenomenon.

The lure of the RX: What does it mean to work at the standards.

Improving the Clean through a Better Turnover, from Greg Everett at Catalyst Athletics.

10 Tips For Success For The Crossfit Newbie



Can you remember another article or other post that was meaningful to you in last year. Remind us of that one too.


posted by Dave Young at 8:44 PM 0 Comments Links to this post