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 "(This) has been quite a year, and I am so grateful to you and all the coaches at GJ. I feel like a different person. 15 months ago I was in serious trouble, but in total denial about it. It’s hard to believe that so much change can take place in a person in 15 months." Kris B

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 "We need to wipe the slate clean of our current exercise, and even our very concept of fitness. The failure of current modes of fitness is in the lack of a clear and cohesive goal. When we return to a goal of original performance-based fitness, the exercise most are engaged in now becomes entirely inadequate to the purpose."

Wednesday, September 29, 2010

Salmon Days Weekend

This is Salmon Days weekend and there are some things we'd like you to know in advance.

Saturday's schedule will be unchanged, but leave yourself some extra time to get to the gym for the morning sessions because some of the streets immediately around the gym will be closed during the morning hours for the parade.

Sunday is the Rotary Run. Registration begins at 7:30A and the gym will be open prior to that. Everyone who is registered for either run is entitled to a t-shirt (see photo), so make sure you stop in for your shirt before registering. We'll have some pre-run warm up work ready for you. Start/Finish line is practically on our doorstep but, once again, streets around the gym will be closed so leave some extra time to get here.

If you're not running you are still welcome to come down to the gym as long as we're open (typically 7 - 10A). We'll have some work on the whiteboard for those of you that want it.

posted by Dave Young at 5:22 PM 0 Comments Links to this post

Sunday, September 26, 2010

Work Week Preview, Sept. 27

Here's a preview of some of the work coming up this week:

• Fran
• 10 RM Overhead Squat
• Kettlebell Snatches, 10 mins
• Tibbet's Hill Run
• Strict Ring Pull Ups
• 10 RM Dumbbell Bench Press
• And, The People Eater continues (1 finisher so far)

Picture: Ethan Thomas plants a new gym-record 56" box jump.

Quote: "The goal of everything you do should be to die happy. That is harder to do when you have failed to muster the discipline necessary to keep your body healthy."

posted by Dave Young at 3:14 PM 0 Comments Links to this post

Wednesday, September 22, 2010

A New FoodU in October

The next "FoodU" begins October 9. FoodU is what you need to know about the food you eat so that it serves the same goal as your exercise. The October session is in a new 1-month format, with options for continued consultation and monitoring of your diet if you prefer. Register online. There's a 50% discount for anyone with an unlimited package and those who are repeating. Ask for your promo code or reserve in person at the gym.

Picture from the Gravity Girl Games on September 18th. An analysis and the final scores from the G³ are available on the Main Janes Blog.

The kettlebells are light and the tires are puny, but I like the look of the Metro Dash. Could be fun and easily won by someone who trains at GJ. Go to their website and let me know what you think. There's a t-shirt in it for anyone who wants to compete.

posted by Dave Young at 4:49 PM 0 Comments Links to this post

Sunday, September 19, 2010

Girl Games Results

The results from Saturday's Gravity Girl Games fitness test have been compiled. To recap, we invited all GJ women who have never before competed in a challenge of broad-based functional capacity to participate in a unique fitness test for women only. The test was meant to favor those who could engage adequately in the widest scope of work rather than excel in any single challenge. The top 3 finishers were:

• Lisa G
• Rachel S
• Ceci L

I will post a full review including pictures, all scores, and the testing methodology on the Main Jane blog soon. All participants put up great efforts and several personal bests were achieved. It is certain that we haven't seen the last of the G³. At right is Lisa getting some last-minute Deadlift coaching from Kate.

The Work Week Preview -

The "People Eater" is a new long-term challenge that includes 300 reps of 7 functional movements. You'll have 12 minutes per day to work on the totals. We'll continue the routine until there are 10 finishers.

Other work will include:

• Strict Hi Pulls
• Deadlifts (another shot at improving your summer gains)
• Back Squats, 3RM
• Free-standing handstands (we have new gymnastics mats)
• Clean & Jerk, 1RM (your chance to capitalize on your technique, or discover that you don't have any)

posted by Dave Young at 11:59 AM 0 Comments Links to this post

Thursday, September 16, 2010

Girl Games This Saturday

This Saturday, September 18, Gravity Janes will conduct the first Girl Games fitness challenge for women only. We'll also be unveiling a new fitness test that anyone can use to mathematically determine a standardized level of broad-based functional capacity.

Picture: A couple of constructive ways to do weighted walking lunges: plate overhead and weight vest. Please make sure your unweighted lunges are well-formed before you add weight to the move. You can actually end up with less benefit for the effort.

posted by Dave Young at 1:02 PM 0 Comments Links to this post

Monday, September 13, 2010

Work Week Preview, Sept 13 - 18

Here's a preview of some of the work coming up this week:

• Rowing For Watts
• 1RM Split Jerk
• Planche Progression
• Team Event
• Hi-Rep Back Squats
• Double Kettlebell Snatches
• Whole Lotta Handstands
• Dumbell Farmer's Walk

The secret to a long life is making sure that one hour out of every day is physically challenging and distinctly uncomfortable.

posted by Dave Young at 1:21 PM 0 Comments Links to this post

Saturday, September 11, 2010

Wanna L-Sit Like A Gymnast

As many of you have noticed, marked progress in gymnastics requires a considerable commitment of time and determination. You can make a lot of progress by finding time before and after your gym workouts to work on the following progressions:

L-Sit Progression -

• Tuck Sits; paralettes, dip rack, rings, floor
• 1-legged L-Sits; parallettes, dip rack, rings
• Partial L; hold whatever degree of L you can create on the dip rack (straight knee required)

Planche Progression -

• Push Up position on the paralettes; walk forward with your toes until your hands are even with your hips. Accomplish whatever degree of a push up you can in the finish position. Walk back.

Handstand Push Up Progression -

• Against the wall with AbMat target (1 or more AbMats)
• With band assistance under a pull up bar 
• With a spotter

Looking forward to some progress in the gym.

Tell Everyone You Know: Ski Conditioning Camp begins September 22; Wednesdays for 10 weeks. Sign up here.

posted by Dave Young at 1:22 PM 0 Comments Links to this post

Tuesday, September 7, 2010

Work Week Preview - September 6

Here's a preview of some of the work coming up this week:

• Interval rowing
• Weighted pull ups
• Turkish Get Ups (in a circuit)
• 1RM Deadlift
• Back Squats
• Weight Plate Sit Ups
• Whole Lotta Dips

Picture: Moe G. (on loan from SnoRidge CF) in full 100-rep SDHP fight mode.

posted by Dave Young at 8:59 AM 0 Comments Links to this post

Saturday, September 4, 2010

Labor Day Podcast - Gravity Audio #3

Robb Wolf

Labor Day brings a historical shifting of the gears back into more of a routine and a focus on things more permanent in our lives. Sounds like a good opportunity to re-dedicate ourselves to understanding what we're after in our workouts.

Most of us have to some degree assumed a very strict definition of the word "workout". Use this season to challenge those beliefs. The Definition Of Fitness posted on the wall of the gym is a great reference point.

The latest edition of the Gravity Audio podcast is an interview with Robb Wolf on the subject of constructive vs. destructive exercise, and how to tell the difference.

posted by Dave Young at 3:34 PM 1 Comments Links to this post

Thursday, September 2, 2010

Ski Conditioning Camp Returns For 2010

For those that want to be at their best when the flakes fly the preparation starts now at the Gravity Janes Ski Conditioning Camp. This is the 3rd consecutive year that GJ has offered the Ski Camp to local ski enthusiasts who know that mastering the slopes requires being in top physical condition.

The Camp runs 10 weeks, will meet Wednesdays starting September 23rd, and is coached by Jake Bowles.

The Ski Camp is open to all so invite friends and family to join you in some ski-specific training.

Register for this year's Camp here.

Please read: I can't agree with the source's vilification of fats, but pay attention to the sugar grams only and this is pretty interesting stuff.

posted by Dave Young at 7:37 AM 0 Comments Links to this post

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