Gravity Janes | Crossfit

Yoga At GJ

In response to numerous requests I want to introduce you to a resource for paleo-friendly recipes that will grow in time and hopefully become a single place to visit anytime you're looking for something to cook that will support your health as only paleo eating can.

As material and time allow this resource will be partitioned into sections that will enable you to find what you're looking for more quickly, but for now I'll put as much as I have there even though finding what you need may take some looking.

The new Functional Yoga program at GJ begins Sunday, January 9th. Check schedule and pricing below, then book on line here.

Schedule:

Thurs@ 6:30P (free as a part of any GJ package, or subject to pricing below)
Sunday @ 10A (all participants subject to pricing below)

Package/Pricing:

Drop-in $10/ea
8-session $60 ($7.50/ea)
12-session $85 ($7.00/ea)

Picture: Before and after 2 rooms became 1.

The Year Of Fran

"Fran"
Barbell Thrusters
Pull Ups
3 rounds: round 1 = 21/ea, round 2 = 15/ea, round 3 = 9/ea

We'd like to improve your Fran in 2011, and here's why you should too:

Fran is an interestingly simple mix of 2 divergent capacities that are indicative of a breadth of functionality like few other that I know. Since breadth of functionality is a hallmark of authentic fitness and health, monitoring your capacity in this challenge is a valuable exercise.

Standards for this challenge will be bodyweight pull ups and barbell loads of one-half bodyweight, with a minimum of 65# for women and 95# for men. If you are unable to perform with the standards, that will be goal #1.

We'll get a reading on everyone in January.

Merry Christmas From Gravity Janes

We'd like to take this opportunity to wish everyone in the GJ family the best of holidays with family and friends. Cherish your health and nurture your body with good food and warm company.

If you're feeling stressed over the holidays, here's an article that will help.

Far too slowly, the medical community is catching on to some of the truths about nutrition. Here's a recent article about it from the LA Times. We're still waiting for the apology to those who trusted their bad advice for all these years.

Remodel Done, GJ Is Back

The doors to GJ will open for workouts once again Wednesday, 12/22, for a regular group schedule. Picture to the right is the finished gym.

The gym schedule for Christmas and New Years goes like this -

12/24: AM sessions only. Gym will close at 10:30A.
12/25: Closed.
12/31: AM sessions only. Gym will close at 10:30A.
1/1: Closed.
All other days the gym will operate on normal schedules.

Who wants a New Year's Day workout? Leave a comment and I'll gauge interest.

Monday Update

The gym will remain closed on Tuesday, but Monday's progress on the expansion has left me feeling confident about a Wednesday reopening. Watch the Tweets for Tuesday's progress, but pencil in a Wednesday workout. We hope to see you all here then.

Now, for some holiday items:

Assuming there's still time, here are some Paleo-esque gift ideas.

Earlier this week the NY Times highlighted a Fall 2010 study that gave credibility to the fact that working out on an empty stomach creates the greatest fat loss.

This particular study took lean, active young 20-something men and broke them up into three groups: a fasted training group, a fed training group, and a non-training control group. The fed and fasted groups ate the same meals made up of the same foods, just at different times relative to the workout. The fasted group gained the least weight and the least amount of body fat. Most importantly, glucose tolerance and insulin sensitivity improved only in the fasted group. I can’t imagine the food quality was doing them any favors either.

Sunday Gym Update

Sunday's work was long and dirty, but the gym is clean once again. There's daylight at the end of the tunnel. In case you missed the earlier tweet, I am grateful for all who showed up and put an elbow to the grime. Rene C, Greg C, and Greg S, for their time, and Lindsay and Marissa for the food drops.

Picture is the gym at 6P on Sunday.

Work remaining before we open: new configuration for the mats, painting, installation of pull up bars, putting equipment back in place. Cutting the mats to fit is tedious work so the estimated gym reopening is still unclear. Let's still say Wednesday, with further updates coming tomorrow.

Enjoy your holidays and don't stress about missing a workout or 2. You might even be the better for it with a little time to recharge. And, it's Christmas.

Gym Construction Update

An important message for all GJ clients:

Our current expansion project is going to take a little longer than expected due to a few unforeseen complications. As a consequence, we have a lot of cleanup work that we had not anticipated and we're going to have to remain closed for several days.

While we're not absolutely certain how long we'll be closed while we finish up and get the gym in 'workout' condition, you should expect that it may be through Christmas. We'll keep you updated daily here on the GJ site.

We'll be working nearly round the clock to get the gym up and running as soon as possible, and to compensate for the closure days we'll extend the expiration date for all gym packages.

In the meantime, we'd like to invite everyone to drop by the gym anytime to take a look at the improvements we're making. We know you'll be as excited as we are! And, if you want to lend a hand, there are lots of simple chores that need doing. The more help we have, the sooner the gym will reopen.

Finally, thank you all for you patience as we work to make Gravity Janes better. Check back often for the latest update and news about when we'll reopen.

Happy Holidays!

Expansion Weekend

One last look at the wall that will be mostly gone by Monday. Friday the gym will be closed for the removal, but all are welcome to drop by to help out or just gawk.

Looking for a gift for someone you care about. Give them the gift of Paleo eating.

How about some stocking stuffers for Paleo-fiend family members: Try these Paleo snacks.

I've often said that a pretty good principle of eating is to eat only foods that will spoil within a week. Here's a look at a few of the foods that won't.

Work Week, 12/13

This week in the gym expect to encounter the following:

Overhead Squats
Barbell Snatches
A new double-kettlebell routine you've never seen before
Tabatab Row(s?)

Picture of well-placed kettlebell shoulder-rack position. Study and mimic.

For those of you who ask about staying paleo on the road, here's a tailor-made video from Dan Merk.

Ballet too wimpy for you? Try this industrial-strength version.

Love your holiday traditions but wanna be paleo too? Here's a recipe that should please.

Gym Remodel, Phase 1

To accommodate the growth, the exchange of office space for gym space is in progress and should be finished by 12/15. Shortly thereafter the removal of the separating wall between the 2 studios will take place. This will require a "working work out" some Saturday morning involving sledge hammers and heavy lifting (sounds a little like every Saturday morning here). This is tentatively scheduled for the 18th, but I'll keep you posted. If we miss that deadline it will probably spill over into the new year. I would like to have the work completed by then so I'm pushing hard to make this fit.

The message here is that December will require some patience with schedules and dust, but we know you'll love the new layout. Don't let any of this keep you from your workouts.

Click here for a slideshow of the latest work.

Make sure you thank Bill G and Derrek (pictured) next time you see them. None of this would be remotely possible without them.

Wanted: Lab Rat

Job Description: You will be the recipient of a powerful new drug called food. Your job is to simply log your nutritional intake 3 times per week for 2 weeks, truthfully answer a couple of lifestyle questions, and allow it all to be critiqued on line. You, of course, will remain completely anonymous.

Job Requirements: Only that you be one of the many people I've spoken with recently who has answered my question, "How are you eating?" with the words, "pretty good." Often the word "pretty" is drawn out as to indicate a degree of uncertainty about the next word, but the point is that you believe you know what a great diet is and that you're practicing it with some diligence. Not necessary that your knowledge about diet has come from GJ, only that you believe it is a healthy one.

How to apply: Send me an email or see me personally for further details. I need several rats for this project.

As most of you know, that thing that you're working for called fitness is never achieved by physical challenge alone. I know a lot of you will benefit from a real-world example of lifestyle choices and how they affect us.

News Item: "Rats that consumed cheesecake, icing and other products found at a Florida supermarket not only made the rats fat but triggered behaviors that included a refusal to eat more-nutritious fare, and a refusal to lay off the fattening stuff even when a mild electric shock was administered, Paul Kenny, one of the authors, told the The Palm Beach Post.

The Post said on Monday that the conclusions could bolster what was an increasingly popular theory that junk food has addictive characteristics that contribute to the surge in obesity in the United States."

New Classes In January

Gravity Janes will begin new sessions in January including Yoga for power and flexibility. The exact schedule will be announced soon. Help us get a read on expected attendance; please post your interest in Comments.

You may have been confused by the Institute of Medicine's report on Vitamin D recently. This is another of the inevitable dueling science scenarios. Here's the latest volley.

The gym remodel gets serious this week. Things may get a little dusty and messy for a while, but we'll make do. The plan calls for having the new configuration complete and running smoothly by the first of next year.

Frequency's Big Payoff

During your Fundamentals training you were told that frequency of exposure to functional challenges is one of the greatest determinants of progress. Yet many still fall back on the old "rest day" concept. And one "rest day"
often turns into 2, or 3. Remember the Paleo Model; historic humans didn't get many rest days and they enjoyed lean and athletic health.

Let me repeat my advice: make everyday a workout day. Life will intervene often enough and force rest days upon you. But every day that is in your control should be a workout day. Plus, everyday should not be a max effort day. This plan leaves us lots of opportunity for skill building and volume work. See you tomorrow.

There's new worthwhile reading on the Gravity U blog today.

Gravity Janes will undergo some extensive remodeling during the month of December. Watch this site and the Twitter feed for details about any closure dates or work parties that we will schedule. You'll love the new look.

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ON DEMAND WORKOUTS

Right Now At GJ

Wednesday, December 29, 2010

Yoga At GJ

Monday, December 27, 2010

The Year Of Fran

Thursday, December 23, 2010

Merry Christmas From Gravity Janes

Tuesday, December 21, 2010

Remodel Done, GJ Is Back

Monday, December 20, 2010

Monday Update

Sunday, December 19, 2010

Sunday Gym Update

Friday, December 17, 2010

Gym Construction Update

Wednesday, December 15, 2010

Expansion Weekend

Monday, December 13, 2010

Work Week, 12/13

Friday, December 10, 2010

Gym Remodel, Phase 1

Wednesday, December 8, 2010

Wanted: Lab Rat

Sunday, December 5, 2010

New Classes In January

Friday, December 3, 2010

Frequency's Big Payoff

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