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Letters To Jane

 "I took a hard fall (recently) on my mountain bike at high speed, landing on my bent knee with my foot planted in my pedal. This is the classic way to tear a meniscus or ligaments in the knee. I had an MRI as I was afraid I tore some ligaments due to some instability and high level of pain, and the MRI came back showing no tearing of the ligaments, just bruised bone and muscles. I attribute this to all the work I do at Gravity Janes, keeping the muscles and ligaments around the knee strong. I have essentially developed natural body armor over the last year--another benefit of this work. Thank you! -- April Graham

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Jane Says...

 "Exercise like your life depended on it. When the work has life or death ramifications, no one seems to care much how they accomplish the goal.

Likewise, if you feel like someone else is beating you because they're "cheating", your response should be to simply cheat better."

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Right Now At GJ

Sunday, October 31, 2010

New GJ Coaches


GJ would like to introduce you to the 3 newest additions to our coaching staff: Greg Shugarts, Brian Blankenstein, and Hans Christenson. Greg and Brian have taken over some weekday evening groups, and you'll find Hans coaching Saturday morning groups. All have passed the toughest test of all: exhibiting consistent dedication to the work we do at Gravity Janes and the knowledge necessary to do it well over an extended period. Their guidance and instruction will help you take the same path. Right and proper photos will be coming to the Coach's bios shortly, meanwhile these will have to do.

Our thanks again to Stuart Brown for his great video editing on this piece of the G3 in September.

Here's a preview of some of the work coming up this week:
  • Bottoms-Up Tabata Squats
  • Selma
  • Cartwheels & Round Offs
  • Barbell Clean, 1RM
  • Shoulder Press / Handstand Push Ups
  • Push Up Primer 

posted by Dave Young at 12:49 PM 0 Comments Links to this post

Wednesday, October 27, 2010

New Group Competition

Next week GJ begins a new group competition called the WOD Squad that works like this:

Every Monday the workout scores will be added up and divided by the number of people participating in each group. At the end of the day there will be one winning group.Over a very few weeks it should become clear which of the 7 possible groups has the highest average performance. Everybody in your group is your teammate; let's all help each other be better. Teamwork will make the difference.

First event will be a combo of barbell cleans and paralette kickthrus.

posted by Dave Young at 9:01 AM 0 Comments Links to this post

Saturday, October 23, 2010

Gravity Janes As Rehab

Occasionally one of our current clients will call to let me know that they won't be in for a while because of an injury or pain of one sort or another. Depending on the circumstances I will usually recommend that they show up anyway for 2 reasons: 1) we can find many ways to keep him/her active while the issue resolves itself, and 2) much of the work that goes on here is very simply an extension of good rehabilitative practices. That last one is clearly the most important of the 2, but is often a tough sell because people are not used to this  little-recognized benefit of truly functional work. More details coming to the Main Jane blog soon. Meanwhile, if you have energy and are mobile, just show up. We'll keep you active and building new capacity while you rehab.

Picture: We need a caption for the picture to the right. Enter yours into the comments section below.

Here's a sample of the work coming in the coming week:

  • Strict Rope Climbs
  • Back Squats
  • L-Sits
  • Hollow-rock Holds
  • Paralette Kick-Throughs
  • Thrusters
  • Full or Half Angie

posted by Dave Young at 5:56 PM 3 Comments Links to this post

Sunday, October 17, 2010

Work Week, 10/18

Here's a preview of some of the work coming up this week:
  • Pull Ups, 100 for time
  • Row 5K
  • Front Squat, 1RM
  • Hollow Rock Sit Ups
  • Clean & Jerk, 60 reps @ 60%
  • Dips (good ones!)
Picture: We haven't featured a picture of Amy in a while, so here's one from the G3 on September 18th demonstrating great deadlift positioning.

posted by Dave Young at 4:00 PM 0 Comments Links to this post

Wednesday, October 13, 2010

Recommended Reading

Here's a little enlightenment from the net that I want to share with everyone:

Here's an item about the government's food pyramid that does a pretty good job of pointing out the idiocy of it. Just remember that this is still the food recommendation of most credentialed dietitians.

One of our strongest admonitions regarding the food you eat is to avoid anything that doesn't spoil within 10 unrefrigerated days. We've all heard that twinkies will look (and taste) about the same after years on the shelf, but the item in this article may surprise you.

Why is American life expectancy slipping relative to the rest of the world. See if this article provides any answers.

Finally, those of you with fewer than 6-month exposure to CrossFit training will find some valuable preparatory conditioning in some of the exercises recommended in this article. Especially useful at home and during your warm ups.

posted by Dave Young at 3:53 PM 0 Comments Links to this post

Sunday, October 10, 2010

Work Week, 10/11

Here's a preview of some of the work coming up this week:
  • Graduated Load Overhead Squats
  • Chelsea (pull ups, push ups, squats)
  • Paralette Handstands
  • Kelly (run, wall ball, box jumps)
  • Weight-plate push ups
  • Maximum rep continuous double-unders
Picture: Ryan Stearns, the Guest-Of-Honor, and Michelle Stearns at Kate's Farewell party Sunday.

posted by Dave Young at 8:31 PM 0 Comments Links to this post

Saturday, October 9, 2010

Farewell Kate

Australia called and said it wanted Kate back, so this is the week we must say goodbye to our much-loved coach.  She has been a rare and wonderful part of the coaching family at GJ and we're not quite sure how we're going to get along without her. And, she's the only one that could pull off a disco mix on the sound system during the workouts.

We are all better, healthier, fitter, and smarter just for having known her. That is something that will never leave us.

We'll miss you Kate.

posted by Dave Young at 3:00 PM 0 Comments Links to this post

Thursday, October 7, 2010

Deadlift Summer Scores

Summer Deadlift gains are posted on the public whiteboard. The top 3 percentage gains for women were:
  • Jeana @ 45%
  • Amy @ 37%
  • Sasha @ 27%
For the men:
  • Ryan @ 19%
    We have 5 Ryan's here and I don't know which one this is. Just congratulate them all until you find one that knows what you're talking about.
Then, a 4-way tie for 2nd place @ 13% for
  • John C
  • Ethan T
  • Greg W
  • Paul T
Read: Article on a competitive Olympic Lifter from Mercer Island.

Picture: Just a few of the GJ Salmon Days Team at the start line of the Salmon Days 10K.

posted by Dave Young at 9:34 AM 0 Comments Links to this post

Sunday, October 3, 2010

Work Week Preview, October 4 - 9


Here's a preview of some of the work coming up this week:
  • Nancy (overhead squats, run)
  • 10 RM Dumbbell Chest Press
  • 1 RM Barbell Squat Clean
    (get some light practice during your warm ups)
  • Ring Time
  • Monster Sandbag Work
  • Heavy Turnaround (70% load, strict pull  ups)
  • Max 500m Row

Listen: Audio review of the FoodU program. This is a clip from a recent talk featuring a preview of the material we'll be covering in the upcoming FoodU program beginning October 9th. (duration: 4:38)


Watch: Video excerpts from the recent Gravity Girl Games (courtesy of Stuart Brown).

Read: The modern emergence of Celiac Disease. To those of you who know how to eat, this won't come as any surprise.

posted by Dave Young at 7:31 AM 0 Comments Links to this post