Gravity Janes | Crossfit

Jenna Summits Ranier

Jane #118, Jenna Edlund, summited Mt. Ranier Sunday - one of 12 out of the original 21 in her party who set out.

Here's a quote from her announcement:

"12 of 21 of us made the summit on Sunday morning despite hazardous weather conditions of 50-60mph winds, blinding conditions and wind chills of negative temperatures! A few people experienced mild hypothermia, nausea and fatigue but somehow myself and friends made it to the summit after 8 hours of hiking and climbing in the dark up rock faces to reach the summit at 7:20am Sunday morning. There is one picture of myself plus the other 3 that made it on the summit with the ALA banner, one of us coming up to Camp Muir (which by the way, I was the first one up, right on the heels of the guide, despite the 70lb pack) and all I could think about was carrying the 50lb sandbag at GJ's and how that had to be part of what prepared me to carry that pack for 5 1/2 hours!"

Congratulations girl. You're a rocker. See all of the pictures on the GJ Picture Page.

Run w/GJ in the Salmon Days Run

The Issaquah Salmon Days 10K/5K Run is coming October 4th. This is Issaquah's only organized run of the year. Last year there were 10 runners from Gravity Janes and we'd like to double that this year. This is a nice flat course that would make a great introduction to the 10K distance for those of you that have never done one before. And if you have, it's an opportunity to post a PR. Please go on the GJ message board and make yourself known; you'll get all the information you need - including how to sign up so that you are an o-fish-al part of the GJ Team.

New Schedule Begins Monday

Above: the 6A group outside before it gets really hot.

The current proposed calendar should be pretty close to the one that will be in place beginning next Monday, 7/27. Please take a look so you won't be showing up for any obsolete groups.

We've added many great new pix of Nicolé at the CrossFit Games on the Picture Page; hope you can take minute to enjoy them. Nic is in each of the pix, but sometimes you have to look for her.

The Kirkland CrossFit's 2nd Annual Firefighter/Police CrossFit Challenge is Saturday, August 8, at Marymoor Park from 9am to 3pm. Last year they had 50 police/fire/military competitors, this year they expect around 100. Wear your GJ shirts if you attend. This is a charity event for the NW Burn Foundation.

New Group Sessions

Gravity Janes is changing the group session schedule beginning 7/26 in an effort to relieve some of the pressure on the more popular sessions. We are adding sessions and changing the start times of many existing ones. Please don't assume that the session you are used to attending will still begin at its usual time after that date.

The Schedule link will reflect the new calendar beginning 7/24, but you can preview the new calendar now. Please remember that this is a work in progress and may change anytime between now and 7/24.

Picture: the favorite post-workout spot on hot days - right in front of "Katrina", Gravity Janes' own 40" hurricane maker.

Interest in the 2010 CrossFit Games

We're collecting names of those that would like to be in competitive shape for the CrossFit Games in 2010. As a practical matter, everyone currently training at GJ has that opportunity so this is simply an expression of your desire to step up your training and to be more aggressive about your progress.

You will need to pass a performance test to be eligible for Games training, but passing that test will also entitle you to admission to a new group training program starting in September.

Please write your name on the whiteboard space provided in the gym before the end of August and we'll be in touch with more details.

Games Wrap Up

Just wanted to alert you all to the "wrap up" blog on the CrossFit Games now on the Coach's Blog.

Take a look at the current version of a CrossFit Games Slide Show. This show is evolving so check back soon for some new pix.

Are you on track as a competitor in next year's CrossFit Games?

Everybody at Gravity Janes is training the same way that Nicolé has; in other words, as a Games competitor. The only difference in the outcomes is the level of dedication and effort put into that training by you. If you just don't see yourself as a Games competitor, maybe you're not looking - or working - hard enough.

Stand by for details about a Gravity Janes' program dedicated to those who want to be in competitive shape by next summer.

Games Coverage From Gravity Janes

So many of you asked how you could follow the CrossFit Games this weekend, I have decided to provide regular updates here on the Gravity Janes web site. I'll also post pictures of the competition - and specifically Nicolé - whenever possible. Find the updates on the Coach's Blog.

You can ask questions or request information on the Comments section of any post.

Dave

Highlights of the Week

This past weeks was a time for working on some high-skill activities and mainstay met-con work. Of note:
1-arm Kettlebell Snatches, 10 minutes
Standard loads are: w = 12Kg, m = 24Kg. Work those loads up to a consistent 200-plus reps, then think about taking the next highest load.
Barbell Power Snatches, 60 reps for technique
Sample loads are: w = 15Kg, m = 20Kg. Here we're looking for consistency in foot placement, receiving position of the bar, and full extension during elevation.
Front Squats, max-rep sets x 4
Standard loads are: w = 95#, m = 135#. Perform reps to failure 4 times, with 1 minute rest in between. Score is total rep count. Failure doesn't have to be collapse, just significant struggle to rise out of the squat. Target 50.
If you participated in any or all of these, please keep a record of your performance or just post your scores to the Comments section below for easy retrieval.

CrossFit Games Week

Nicolé will be leaving for California and the CrossFit Games this Thursday. She will be competing Saturday and Sunday, July 11th & 12th. You can follow her progress on the Games web site.

Please post your good wishes and encouragement to her in the Comments section below.

You don't have to compete in the CrossFit Games to be the kind of athlete that could. You have all the tools you need here at Gravity Janes to be among the world's fittest people in the most accurate sense. Don't be satisfied with where you are. We're all competing with the hardest competitor of all: yesterday's you. If you don't know what you need to do to take your fitness to the next level, just ask. There's lots of help and information available to anyone who wants it.

Do Something New

A lesser-known but vital component of fitness is the willingness to continually learn and practice new skills. This is a note of encouragement to everyone to make this summer a time to learn a new skill - whether in or out of the gym.

We have lots of high-skill activities to teach at Gravity Janes, but our quest for the broadest possible base of conditioning doesn't give us a lot of time to dwell on some that need a lot of practice. Plus, a specific desire to learn is an important component to learning the highest-skill movements.

Need some suggestions for new activities? Just ask. We have quite an extensive list from which to choose. Have a great summer.

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ON DEMAND WORKOUTS

Right Now At GJ

Wednesday, July 29, 2009

Jenna Summits Ranier

Friday, July 24, 2009

Run w/GJ in the Salmon Days Run

Thursday, July 23, 2009

New Schedule Begins Monday

Saturday, July 18, 2009

New Group Sessions

Wednesday, July 15, 2009

Interest in the 2010 CrossFit Games

Monday, July 13, 2009

Games Wrap Up

Thursday, July 9, 2009

Games Coverage From Gravity Janes

Wednesday, July 8, 2009

Highlights of the Week

Sunday, July 5, 2009

CrossFit Games Week

Thursday, July 2, 2009

Do Something New

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