Gravity Janes Update

Schedule Changes To Check Out

2012-01-29T13:46:00.000-08:00

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.

Great Reading From Gravity Janes

2012-01-23T12:59:00.000-08:00

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.

Time Out

2012-01-20T12:50:00.000-08:00

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.

The Year Of The Run

2012-01-14T21:09:00.000-08:00

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.

US Army Personnel Visit GJ

2012-01-08T19:04:00.000-08:00

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".

Happy New Year

2012-01-02T15:28:00.000-08:00

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.

Double Unders

The Best of 2011

2011-12-20T20:44:00.000-08:00

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.

Coming To GJ In 2012

2011-12-04T13:09:00.001-08:00

Stand by for more information on the following events coming to Gravity Janes:

Box League-
Gravity Janes is organizing an intra-mural CrossFit League competition between local CrossFit gyms. Individual gyms will field 6-person teams to participate in regularly-scheduled competitions to be held at the various gyms. Competitions are scheduled to begin in January. Let a GJ coach know if you are interested in being on the GJ team, or if you are available to be a judge. We also encourage spectators at the events. A calendar of events and other details soon.

CrossFit Open-
The annual initial round of competitions leading up to the CrossFit Games will take place in Feburary. The round of challenges is open to everyone and it is an opportunity to see how your performance compares to a much wider sampling of people than your daily gym-mates. Please see any GJ coach for details on participating.

Parkour Seminar-
You already overcame the intimidation factor of CrossFit -and aren't you glad you did. You will be just as glad that you overcame the intimidation factor of Parkour. There is something there for everyone. Learn what you need to know and try it out at an upcoming Parkout seminar at GJ in January. Parkour is to CrossFit what leather upholstery is to a car: once you have it you'll wonder how you lived without it.

Facebook-
A constant stream of news, announcements, scores, events, and general gym gossip is going on right now on the Gravity Janes Facebook page. Please "Like" us and be a part of it (connect from right-hand column).

Holidays At Gravity Janes

2011-11-27T18:44:00.001-08:00

Hope your Thanksgiving was a great one. We hosted a record crowd for our Thanksgiving Day workout this year as the picture to the right shows. Due to both Christmas and New Years falling on Sundays this year, our workout calendar will remain unchanged through the end of the year.

This month's People Eater Challenge was our biggest and best yet. We programmed for a 7 - 10 workout/day average completion. Our first-place man and women both finished in 8 workout/days. Congratulations to Roger Collister and Rachael Mitchell. The both received 1-hour therapeutic messages as winners of the challenge.

Growing and Inspiring

2011-11-17T15:23:00.001-08:00

Gravity Janes would like to take a moment and welcome new arrivals to the GJ family. We have graduated 12 new people through Fundamentals training since the beginning of the month, and we'll be seeing them all in regular group sessions soon. To longtime members, please introduce yourselves to anyone you don't recognize and let them know that we are all both students and teachers.

Many of you will have noticed the new Champions Board which in now populated (mostly) with scores. We want this board to serve as encouragement to everyone in the gym by demonstrating the extend of human potential in vital physical challenges. If you wonder whether you might rise to that level, just ask any of the people you see listed there.

New Media From Gravity Janes

2011-11-11T13:48:00.001-08:00

Gravity Janes has posted photos from the Victoria CrossFit Challenge.

One of those photos is featured to the right. We are also compiling a video montage of the weekend and will post that as soon as it is available.

Speaking of video, Gravity Janes has commissioned a promotional video for the on-going Youth Athletic program for kids ages 12 - 15. Please take a look and recommend this video to any parents interested in this program for their kids.

There is a permanent link to this video in the right-hand section of this web page.

GJ Welcomes Issaquah LaCrosse

2011-10-27T08:57:00.000-07:00

The Issaquah field hockey team returns to Gravity Janes for athletic conditioning classes beginning November 1st. They paid us a short visit last year and are returning for their off-season training. You'll find them in the gym Tuesdays and Thursdays at 4P.

Our regular Youth Athletic program is also where you find a lot of young athletes of all disciplines. If you have or know any kids ages 12 - 15 that like sports or are just in need of a healthier way to spend their time, we've got a thriving program at the gym Mondays and Wednesdays at 4:30P each week.

Picture of from a recent Youth Athletics session featuring the Terrible Tunnel workout.

Champions Board

2011-10-20T13:48:00.000-07:00

The new Champions whiteboard features 18 events that have become the signature events of Gravity Janes. This means that they are the 18 most valuable events that take place in this gym, and that you should be fully aware of your capacity at each. Please make a commitment to engage in each of these events sometime before the end of the year. 2 gym days per week will be devoted to this goal. Use your Champions paper log to track them, and know as many of these scores by heart as possible.

Picture: Roger, Greg, and Frank fighting for time in a recent max duration handstand hold.

There is a new policy for requesting Adventure Kids child care passes. Please read.

There are several recent posts on the Accidental Health blog that you may have missed. Make some time to catch up soon. Several new videos are on the way, including excerpts from the most recent Nutrition Seminar in September.

CrossFit Games 2012

2011-10-13T14:13:00.000-07:00

Most of you are aware of the yearly CrossFit competition that is held in southern California each July. Individual preparation for that competition gets underway in earnest right about now. Sectional and regional qualifications are held from February through May, so it is about now that athletes are taking a serious look at their performance with an eye to eliminating any identifiable weaknesses.

We would like everyone to think more like a cross-discipline athlete and be willing to acknowledge and address their functional weaknesses. One way to think differently about your current state is to make a decision to compete in the first round of qualifications for the Games. This round is conducted at Gravity Janes, and standings are all compiled on line. We'll provide all of the coaching you need or want to be at your best, but the performance is all about you.

We believe that most people will be surprised at what they're capable of in the heat of this competition. And that usually translates into more awareness and, ultimately, more fitness. Please see any GJ coach if you're ready to take this challenge and we'll give you more details.

Words To Live By

2011-10-09T15:49:00.000-07:00

Have you ever asked, or been asked, "what does Gravity Janes do?"

In a world where exercise standards and practices have become highly artificial, it isn't always easy to find words describing this place that are both accurate and relatable. So, for those of you looking into Gravity Janes, or helping someone else look into it, we offer this brief description:

"We apply broadly-varied, functional, and intense physical challenges for the goal of improved athletic performance, injury prevention, and quality of life."

We hope that sounds good to you. To see what it looks like, please drop by and watch that description in action.

New GJ Newsletter

2011-10-03T11:45:00.000-07:00

A new edition of the GJ newsletter will be going out Monday with important information about the Fall schedule and other items of interest. Please watch your email for your copy. If you are not registered to receive the newsletter, please click the Email Sign Up Now button on the lower left of this page.

Another big "hi-5" to the entire Salmon Days Team Jane crew making short work of the 2 runs again this year. Rauraidh was the track star this year with a blistering 10K time of 36:14, and both Stuart and Brian turned in sub-20 min 5K times.

See more pictures from The Run on our Facebook page.

Salmon Days Weekend

2011-09-29T20:18:00.001-07:00

It's another Salmon Days weekend in Issaquah; the 4th since Gravity Janes has been right at the start/finish line of Sunday's Rotary Run. Team Jane will be out in force once again for this year's run. Our neighborhood is also the staging and end point of Saturday's Salmon Days parade route.

The gym will be open as usual on Saturday beginning at 7A, and we'll also be open Sunday to receive Team Jane and hosting an unofficial open house for the Rotary Run beginning at 7:30A. Stop in for coffee, water, and your Team Jane t-shirts in your running.

We look forward to seeing a lot of you at the gym, but want to warn you about the road closures in the area during the events both mornings. 12th Ave will be closed beginning at 8A both days, so you'll have to reach us via 17th (a.k.a., 900) after that.

Parkour Training Coming

2011-09-23T13:33:00.000-07:00

I'm a little surprised when I mention the word Parkour that I still get some puzzled looks from people who don't know what it is. If you are one of those, please watch the video below and get acquainted.

We are adding Parkour training to the programming here at GJ over the winter, and everyone can be a part of it. No schedule has been decided on yet, but everyone is invited - general public included - to stop by the gym next Wednesday at 3P to watch the training in progress. How a person goes from being amazed at just watching Parkour, to someone who is actually doing it, is very inspiring.

I'll write more about this terrific sport in the near future, meanwhile express your interest in being a part of the program with a Comment below, or on Facebook.

Combative Workouts

2011-09-19T10:54:00.000-07:00

Combative workouts are sessions that incorporate self-defense movements into conditioning. This coming Wednesday (9/21) Hans will program these elements into the daily work. Come check it out and be ready to learn new and useful stuff. Bring an open mind and prepare to go to "battle" with your gym mates.

Thursday's nutrition seminar is open to the public and the usual family discount applies. Make sure all of the food preparers in your house are there, and invite family, friends and neighbors to learn what it takes to stay healthy in modern life. Seats are still available.

Team Jane Wants You

2011-09-15T14:10:00.000-07:00

The Salmon Days Rotary Run is coming up in a couple of weeks and we're organizing Team Jane for this year's event. Come show your stuff in the 5K or 10K Rotary Runs that start right at the gym's front door. We'll have Starbucks gift cards and other prizes for the fastest Team Jane man and woman in both distances.

Register now on the Gravity Janes Team page here. We're providing Team Jane T-Shirts for all participants that register by 9/24. Fund-raising support is available. Come out and show them what GJ is all about. Picture is part of the 2010 Team Jane.

There will be a new format for the next nutrition seminar on Thursday, September 22. After a short introduction on the major diet concepts, we'll devote the majority of the time to Q & A; a dialog with the audience to address all individual questions and to explore implementation into everyday life. Anyone who has ever had nutrition counseling here is eligible for a discount. Please register in person at the gym. All others, register here.

Competition Time

2011-09-12T12:03:00.000-07:00

Registration for the 2011 CrossFit Winter Challenge is now open. You will need an active FlexForward account to register as a team or as an individual.

Get your account and register here.

Register early; they reached capacity early last year. Photo from last year's event.

If you've been wanting to read Robb Wolf's book on Paleo eating but can't find the time, attend the next GJ nutrition seminar on Thursday, 9/22, instead. Yes, we will spoil the ending for you.

Register here.

Happy Labor Day

2011-09-02T13:36:00.001-07:00

A final note about the Labor Day weekend: there will be no Basic Training this weekend. Other Saturday morning sessions will be held as usual. Monday there are 2 morning sessions - 6:30A & 7:30A. GJ will be closed the rest of Labor Day.

Please check Facebook over the weekend for any other announcements. If you would like to organize some outdoor activity with other Janes, that is the place to announce it.

Here's a short video featuring a couple of quick diet strategies for you to ponder over the weekend. This is just a sample of what you'll hear at the next nutrition summit coming to GJ on September 22. Register here.

Labor Day At GJ

2011-08-26T10:57:00.000-07:00

The Labor Day schedule at Gravity Janes will feature 2 morning sessions - 6:30A & 7:30A. The gym will close for the remainder of the day. Enjoy summer's last great blast.

Think you have an excuse for not working out here?

The next nutrition seminar is available for advanced booking. Book before 9/10 for a free copy of Robb Wolf's book.

Picture: 14 year old Katherine S demonstrating some great barbell clean extension. A champ in the making.

Awareness of Health - It's In The Numbers

2011-08-20T10:15:00.000-07:00

No one can expect a significant shift in their health without first having an awareness of their current state. That awareness can be found everyday on the Gravity Janes whiteboards. And practically nowhere else. There is nothing in modern life that will challenge human health, allowing us all to remain blissfully ignorant about our current condition. In the outside world, if your head is as high or higher than your fellow shipmates, and that's all you look at, you'll never notice that the ship is sinking. At Gravity Janes, studying the whiteboard is like noticing if the ocean is rising. That's when good things start to happen.

It's a great time of year to live in this part of the world, and to eat for health. It's a good time to remember that Safeway is not the only source of food, and clearly not the best. You can go far in living by the Rules of Accidental Eating by using this guide to seek out the best local sources of nutrition.

Paleo Cook Off

2011-08-14T11:39:00.000-07:00

Join us at GJs for the next summer BBQ this Saturday, 8/20, at 4:30P. This time we're holding a Paleo Cook Off; a chance for you to whip up your favorite Paleo treat for us to sample. We'll have a panel of 3 paleo-wise judges on hand to make the call. Paleo foods are by definition simple, so ultimate creativity and taste will win the day. If you're not sure if your dish is paleo, bring it anyway and we'll tell you... probably after we eat it.

These BBQs are also a good time to bring family and friends down to meet us and look over the gym. There's always plenty of food and drink for all.

Read: When good endurance goes bad. Is this you?

Watch for details about the next Nutrition Summit coming on September 22nd. We'll be featuring a complete new format and, as always, these nutrition seminars are open to the public.

Someday...

2011-08-11T21:16:00.000-07:00

Someday.... what you do now at Gravity Janes will be a requirement for the best health insurance premiums, or perhaps any health insurance at all. For now, you know something most people don't.

Here is more evidence that the rest of the world is waking up.

What that article failed to mention is something else we already know: exercise is not only a big part of the cure, the lack of it is also a big part of the cause. And, the more serious the exercise, the better it works.

"There's a reason you don't see clinicians in lab coats and calculators roaming the sidelines of a pro sport competition. It's called coaching, not science." CrossFit Founder Greg Glassman

Come join us Saturdays for the JaneGames Team Challenge; 8A - 9:30A.

The Value Of The GJ Community

2011-08-07T14:46:00.000-07:00

The most valuable thing we have to offer is not a place to workout. It's not the coaching (sorry coaches, you are the best). And, it's not the equipment. The most valuable thing at Gravity Janes is the person working out next to you. That person inspires, teaches, encourages, and makes you better in a hundred different ways. Even when they don't know they're doing it. And don't ever forget that there is someone working out next to that person too. You.

Picture: Morning monster Rachael M tops the 36-incher on 8/1.

Article: Being sedentary and sitting too much are two different things. Guess which one is worse. Then read.

Member-driven Workouts

2011-07-31T17:32:00.000-07:00

Wanna program a GJ workout? We'd like to give you that chance. Start thinking about a workout you'd like to see and we'll distribute it to the coaches for a vote. We'll take the best idea each week and include it in the workout on Friday.

Your entry can be some new movement that you've never done at GJ before, a new combination of familiar movements, a previous workout that you want to do again (end-to-end workout or just a segment), or a whole new end-to-end hour.

Don't worry about the structure of it, we just want your ideas.

Submit posts to the Comments section below, or on the Facebook page. Just label your entry, "Member Workout".

CrossFit Games Weekend

2011-07-29T14:58:00.000-07:00

The CrossFit Games are being held this weekend in southern California. The events are many of the same things you do at Gravity Janes everyday, but the competitors are the highest performers from around the world. Video of the Games are being streamed live on the Internet at the link below.

The CrossFit Games video stream

August is vacation week for a lot of people, including the staff at GJs. It may become necessary to drop a session here and there over the month. Please check the online schedule before coming to the gym. This is always one of the advantages of pre-registering for the groups you want. Thanks.

Doing Something Fun

2011-07-24T17:24:00.000-07:00

What good is fitness - especially when accurately defined - if it doesn't help you enjoy life more. Please use the fitness you've worked so hard for this summer on something fun. Hiking, biking, swimming, climbing, or anything physical that intrigues you. And try something this summer that you've never done before.

Remember too that one of the rewards for measuring your work in the gym is the added confidence that you gain in your own abilities, and how that translates into your desire to engage in new challenges.

I love hearing people tell me how much more enjoyable their summer activities (or winter, for that matter) are now that they've developed new levels of authentic fitness. And, I love getting your pictures of the places you went and the things you did. Many of them end up right here on the GJ web site. Looking forward to more of that this year.

Picture: More from the Gravity Janes contingent at this year's Warrior Dash.

Program Expansions

2011-07-17T19:33:00.000-07:00

Basic Training: Consistent capacity crowds for the Basic Training sessions every week has resulted in an expansion of the program to 4 sessions per week beginning this week (7/17). The new schedule is Tuesdays at 6:30P, Wednesdays @ 6:30P, Saturdays @ 10A, and Sundays @ 9A.

All participants in the program are invited to any 2 of the sessions per week. Please be aware that Tuesday and Wednesday sessions are duplicate sessions (same programming for both), and likewise for Saturday and Sunday.

Group Program: At least for the remainder of the summer, and possibly beyond, we will add a 7:30A group session on Tuesday and Thursday mornings. The first new session will be Tuesday, 7/19. Thanks for you input on this and if it remains popular into the school year we will continue it.

Simple Ways To Get More From Your Work

2011-07-14T18:59:00.000-07:00

Don't ever hesitate to come early or stay late and get some help on the more specialized movements that you encounter here. The most valuable thing we have to offer is education; take advantage of it. Olympic lifts, power lifts, kettlebells, rowing, anything that you want to be better at is worth understanding better as a means to better performance.

Remember when we used to think that body building was fitness? Even when we believe those days are over, some vestiges of the paradigm remain. I have recognized that there are people here that have an imposed resistance to working out on consecutive days. I say "imposed" because there is no logical reason that a human has to avoid intelligently designed workouts on consecutive days. These notions are often holdovers from widely circulated body building protocols designed for muscle size rather than producing usable fitness. You will benefit in new and dramatic ways from back-to-back workouts.

BBQ Series #2

2011-07-10T20:29:00.000-07:00

Here's a photo from Saturday's summer BBQ at the gym. It was great to see you all there for some hangin' out time. Our next get-together will be early August. Please come and join us - and bring your friends and family.

More photos from Saturdays event here.

This article is a great read. It has much more to do with society's lack of will to officially document the devastating effects of sugar than it does the effects themselves. Please make sure to read it all.

Big Summer Weekend

2011-07-07T21:09:00.000-07:00

The new Saturday Jane Games workout starts at 8A. This is a team challenge so the more the merrier. Bring it and ring it. See you there.

This is the weekend for the latest Gravity Janes summer BBQ. Drop by the gym anytime between 4:30P and 7P and enjoy some great food and the company of your gym friends. GJ provides the meat, you bring your favorite beverage and some paleo-approximate side dish. More good times from Gravity Janes.

Brendan & Kirstin Lynch are taking on the STP this weekend as a charity event for their son's illness (that's Kirstin in the photo). Please consider taking a moment to learn about NF and making a donation to their effort here: http://www.active.com/donate/nfstp2011/BLynch34

These are 2 of the most terrific parents I know and they are so worthy of any donation you can make to help their son. Thank you from Gravity Janes.

Ring Skills

2011-07-05T08:42:00.000-07:00

The regular Thursday afternoon sessions this week - both 5:30P and 6:30P - will feature demonstrations and instruction on ring technique from Trey DuVal of Gymnastics East. There will also be general CrossFit work available for you so you may take all or any part of the workout you want for improving your ring skills.

If there are any ring moves that seem out of reach for you, let Trey show you the most effective progressions to get there. Great gymnastics technique and capacity is one of the most satisfying and useful aspects of fitness you can have. Please take a moment to pre-register for Thursday PM sessions.

The CrossFit Running Clinic starts Saturday. There is a beginning runners session at 10A, and an advanced runners session at 11:30A. Please ask at the gym if you are uncertain about which session to attend. Sign up and pre-pay online.

Events

2011-06-30T13:39:00.000-07:00

Happy holiday weekend to one and all. We'll be open for at least one workout in the morning both Saturday and Monday. Please check your email and the Facebook feed for any last minute changes to the workout schedule. There may be some due to the erratic demand on a holiday weekend.

Remember that the next Running Clinic is just 1 week away - beginning next Saturday, July 9th, at the gym. Set the stage for a lifetime of efficient and injury-free running. Open to the general public. Sign up and pre-pay online.

There is a highly recommended seminar coming to Tacoma August 27th featuring Mike Mahler on the subject of metabolic conditioning and hormone optimization, and why and how kettlebells are one of the best tools for that job. The early registration price is $400, but I am in the process of negotiating a significant discount for Gravity Janes members so please see me or leave a message at the gym before you sign up if you'd like to participate. Details here.

Picture: A few of our newest Basic Training inductees get their first taste of tire flipping.

Hope you find opportunities to enjoy your new-found capacity and health this weekend.

4th of July Schedule

2011-06-26T20:35:00.000-07:00

GJ will run a normal schedule Saturday morning, July 2nd, including the new Jane Games beginning at 8A. Monday we'll be open for special 4th of July workouts at 7:30A and 9:30A only, and closed the remainder of the day. Come celebrate your independence from fake fitness. We'll have a special edition of the real thing on Monday.

The Jane Games debuted on Saturday morning. The picture to the right is Sasha, Jacqueline, Marissa, and Lori during the girls portion of the tire flip event. There is a short video of the event over on the Gravity Janes Facebook page.

Jane Games This Saturday

2011-06-22T13:42:00.000-07:00

Start time for the Jane Games Team Challenge is 8A this Saturday. That will leave plenty of time for warm up, team selection, and instruction. All levels are invited, everyone can contribute.

The Jane Games are also a great opportunity to invite family and friends to see what you do here.

Another terrific CrossFit Total competition took place in the gym Tuesday. The picture to the right is Tuesday's whiteboard so you can see how everyone did. Click on the photo for an enlarged view.

Coffee drinkers: a primal-friendly medical take on the drink you love.

Be A Part Of GJ History

2011-06-18T21:09:00.000-07:00

This coming Saturday, June 25, Gravity Janes will debut a new format for our Saturday morning schedule. Beginning at 8:30A on Saturdays, GJ coaches will lead a team competition featuring several challenges during which teams will compete against each other. You will be teamed with other members and vie for gym bragging rights and small prizes (mostly bragging rights).

Come and be a part of the new era in GJ workouts. Those that show up in the early weeks will have a lot of input into the development of this concept. And, best of all, this program is guaranteed to bring a new level of results from your workouts. Show up at the gym anytime after 8A every Saturday for a warm up, and the team events begin at 8:30A sharp.

More details about the new Jane Games are coming soon to the GJ Facebook page. If you haven't checked out the features of the GJ Facebook page, visit us at www.facebook.com/gravityjanes. There's lots of exclusive information about active events and the gym, and an on-going conversation with your fellow gym-mates.

Picture: Rope climbing segment of a previous team challenge at GJs.

Below is Mark Sisson's (Primal Blueprint) take on the new "My Plate" dietary guidelines that replace the old food pyramid:

"The slick graphic belies the same old story: “enjoy your food, but eat less,” the inability to say “protein” without “lean” preceding it, the insistence of “low and non-fat dairy,” heaping compulsory piles of grains (what is with our dear leaders’ obsessive grain fetish?). Instead of observing the growing number of obese men, women, kids, tots, and infants (!) and reevaluating the meat of their recommendations, the authorities just repackaged it. I wish I had more to say, but nothing’s really changed. I eagerly await the collective melt-off of the nation’s pounds and the diffusion of its calories into the atmosphere as folks “eat less, move more” in response to this groundbreaking new information."

Father's Day Event

2011-06-13T19:38:00.000-07:00

For the 2nd year Gravity Janes is participating in the classic car event in downtown Issaquah on Father’s Day (this Sunday!). We need volunteers to power the town’s famous hand-operated railroad car taking guests on a short ride. See the video below of some practice runs from last year.

Bring your own dad down and give him a private Father’s Day ride. We only need each volunteer to be available to give rides for 30 minutes between 10A and 2P.

Sign up on the whiteboard at the gym, or email us and let us know what time you'll be available. T-shirts provided.

Summer Events

2011-06-12T09:53:00.000-07:00

There are tons of physically challenging activities and events going on in our area over the summer. We'll do our best to keep you informed of them all on our Facebook page, and on the public whiteboard above the coach's station. Check it often, and please contribute anything you know about that we missed.

Picture: Just some of the great food contributed for the first summer BBQ on Saturday, 6/11. We'll categorize it as "paleo-approximate". See more photos on our Facebook page.

Official Facebook Launch

2011-06-04T09:30:00.000-07:00

Gravity Janes has an official Facebook presence at -

http://www.facebook.com/gravityjanes

You can follow most of the action in the right-hand sidebar of our site but we'd love you to be both a visitor and a contributor to the main FB page.

One of the things you'll find there right now is information about the first of our summer-series BBQs on June 11th. Head over there and RSVP on the Events tab. This also our 3rd anniversary celebration. Love to see you there.

Picture: We did a lot of ring work this past week, including some muscle-up progressions. One valuable tool we have is the ring harness which will take you through the entire movement (with a little help from your friends). This is Trudi in full "flight". If you want to continue this work on your own, don't hesitate to ask for some assistance.

Read: an interesting explanation of CrossFit from a layman's perspective. A good read for anyone still trying to figure out what makes Gravity Janes different.

The GJ Web Cam Returns

2011-05-30T22:32:00.000-07:00

After a long absence beginning with the remodel in December, the Gravity Janes web cam has finally returned. You'll find a permanent button that activates it at the bottom of the left-hand column. It will only be active during regular group sessions.

The current camera location is not ideal, so we may move it around for a better view soon. But we wanted to get it back in service asap. If you want to try it now, here's a copy of the button:

Right Now At GJ

Ever wanted to grab a quick set of Tabatas at home or on the road? Put this web page up on the computer first.

Picture: The early morning group get some nose-to-wall-tabata-squats. If you missed that workout, try it sometime soon at home.

Memorial Day Schedule

2011-05-23T14:30:00.000-07:00

There will be significant changes to the regular schedule over the Memorial Day Weekend. Please check the Schedule page for the schedule of groups and other training. Changes will affect Advanced Groups, Basic Training, Youth Athletics, and the Free Intro Session.

The reason there is a roll-up door in the gym is that humans are always at their best in an outdoor environment.

Because we know the value of outdoor exercise, and that the exercise you get should be as varied and challenging as what goes on in the gym. Use this weekend as an opportunity to get outdoors and try something new. Hiking, running, biking, any number of sports; these are just a few examples of using the weekend to further your fitness.

And, above all, find the fun in it and relish the time you spend with family, friends, and nature. Thanks for being a part of such a great community of people. We'll see you in the gym.

Picture: Weighted pull ups come in many forms. Carrie D. gets an "A" for creativity.

The Power Of The Run

2011-05-19T12:17:00.000-07:00

Now that the weather is cooperating more often, we'll be renewing our dedication to running. That running will often come in the form of a sprint. Sprinting is a far more powerful stimulant for the qualities of fitness that we seek than any other style of running.

If the quality of an exercise is judged on its contribution to your functional capacity for the least time invested, sprinting ranks very high on the list. Up on the balls of your feet, driving hard; these are qualities that will challenge you on a far greater level than your typical jog.

There's a reason that distance is often thought of as the holy grail of running: it is relatively low-intensity work. Low-intensity work will always be more appealing, and will always contribute less to your overall capacity than high-intensity work. The vast majority of your running should be 800 meters or less, and at full speed throughout. Other great choices are varied terrain (such as mountain trails) and interval running.

Want to know more? Watch for details about an upcoming running clinic coming to Gravity Janes in June.

Another Look At GJ

2011-05-16T19:01:00.000-07:00

We often say that Gravity Janes is the work of nature. The real value behind this might not be so apparent, so try this:

In the real world (pre-modern), nature didn't accommodate ill health (lack of functional capacity). You were capable or you died. Even today, it takes people to accommodate ill health. Therefore being functionally disabled - including being overweight - means that, in some small way, you are dependent upon other people to get through your day more than an optimally healthy person would.

Because Gravity Janes promotes maximum functional capacity, part of the practical value to you is simply more independence and self-sufficiency.

Workout hard. Make the world a better place.

Picture: the gym celebrates coach Hans' 30th birthday with a killer workout Monday.

Sunday Workouts

2011-05-13T11:35:00.000-07:00

Just in case you missed this: Gravity Janes is open on Sundays for Basic Training. All of our new training packages are eligible for the Sunday Basic Training sessions. In spite of the name, Basic Training sessions will challenge anyone in this gym. Anytime you're craving a Sunday workout, come to the gym at 9A and join Hans for one of the best workouts you'll ever have.

Picture: A superb model for an overhead squat is one of the rarest sights in the gym. Thank you Rachael!

Take A Hike

2011-05-09T11:32:00.000-07:00

Dustin Cramer is embarking on the mother-of-all-hikes: the 2,650 mile Pacific Crest Trail. Most of you know Dustin as a recently frequent visitor to Gravity Janes, preparing for this trek. More of you will know mom Trudi, who has been a consistent presence at GJs since day one, and with me going back 5 years or more. This hike will consume the next 5 months of Dustin's life, and we invite you all to follow this trek on his web site. You'll be able to see his approximate location at any time, and get text updates from him and his hiking companion. Covering this much ground on foot is an amazing endeavor, and I'll be jealously watching in awe.

(Warning: you'll want to avert your eyes from images of some snack items they'll be packing along. There are conditions of this hike that made those choices understandable, if not perfect. Maybe a donation to his funds will provide for some better choices.)

Read: "...another way to describe GJ is as rehab from modern life, and there is currently no other viable path out of this relatively new form of disability. For those of you still exploring options for your fitness, I hope this is a powerful motivator for some action." .....read the article....

A Common Diet Myth

2011-05-06T15:13:00.000-07:00

Scene from the Seinfeld episode about non-fat yogurt

Here's a brief quote from Tuesday's nutrition seminar that is important to repeat from time to time:

"The amount of fat in your diet is not even close to your biggest problem. Here’s a news flash: you are not eating too much fat! You might be eating the wrong fat, but quantity is not the problem, and non-fat food is not the solution.

Rather, fat is one of the most important nutrients that you can eat. How ironic is it that low-fat/non-fat is still being promoted at every turn as the healthy alternative."

Just one little example of how this myth is permeated occurred in an episode of Seinfeld where the entire show was devoted all-too-seriously to the health virtues of non-fat yogurt.

How Heavy Is Too Heavy?

2011-05-02T09:12:00.000-07:00

When is a load too heavy?

The short answer is: a load is only too heavy when it cannot be lifted.

Why am I asking and answering this seemingly obvious question? One reason: many people still believe that anytime a load becomes difficult to handle over time, it can be traded for a lighter one. This is a practice that negates much of the value of athletic work. If you have ever done this, or even wondered why you shouldn't, this post is for you...(...read more...)

If you missed the latest newsletter, please take a moment to review the revised Program / Rates page.

More details about the Nutrition Seminar Tuesday night here.

Step #1

2011-04-27T11:01:00.000-07:00

Remember the steps to the only intelligent hierarchy of health: diet, lifestyle, exercise. In that order. Check yourself. Have you missed any steps? Good exercise and a bad diet is the most common mistake.

Gravity Janes is giving you an opportunity to fix that Tuesday, May 3rd at 6:30P; the date for the next in-house nutrition seminar. You'll hear easily understood information and strategies that you have never heard before - anywhere. I guarantee it.

This is also a great opportunity to get friends and family on the road to elite health with Step #1. This seminar is open to the public, and no prior relationship with Gravity Janes is required. All financial arrangements can be handled at the gym on the night of the event, or we encourage you to pre-register here.

If you don't know the reasons for the following statements, you need to be there:

You should completely ignore your intake of calories.
Fat-free foods are the worst food choices you can make.
The most damaging foods are the hardest to eliminate.
There are no fat Amish people or 80-year-olds.
You should never eat free food. Even food that someone else is paying for.

See you there.

Exercise: What's In It For You?

2011-04-24T12:30:00.000-07:00

I’m going to take this opportunity to get something out of the way: working out sucks. And the better the workout, the more it sucks. I will never be the one to say that you should love coming to the gym and that you will enjoy yourself while you’re here. If that were true I wouldn’t be doing my job. And if that weren't true I would be a liar. The real story is, when you come to Gravity Janes I am trying to make you as uncomfortable as I possibly can. In constructive ways, of course. But uncomfortable nonetheless. Because that’s what truly constructive work feels like. Everyone can easily find something they would rather do than go to Gravity Janes and end up on the floor in a pool of your own (or someone else’s) sweat.

Okay, now that we’ve gotten that out in the open, I hope that you will never again wonder why you hate exercise in general, and Gravity Janes specifically. Always recognize it as a sign that it is exactly what you need. But wait, there’s more........continue reading...

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Yet another reason why Accidental Health is the only thing left you can trust as a guide to healthy eating. Read this warning.

Easter Weekend

2011-04-22T14:06:00.000-07:00

I looked up from the daily work today and realized that this is Easter weekend (I'm a little out of touch). We will be cancelling all Sunday sessions at the gym including Yoga and Basic Training. Saturday is a normal schedule.

Picture: A big house at 10A on Friday busy on 6 minutes of heavy Kettlebell Cleans.

Please read. Somewhat off the mark, but a good wake up call to parents nonetheless.

Why Do You Workout At GJ?

2011-04-18T08:22:00.000-07:00

Why do you workout with us? We hope your goals extend well beyond the typical cosmetic values of exercise. Don't ever forget that the measure of your functional capacity is a reflection of health. Cosmetic values are not.

Broad-based capacity is both the test and the stimulus for health. Most people have given up on the notion that they can impact any practical values of health with exercise, and they have given in to the notion that the common experience of physical decline is inevitable. Don't make that mistake.

Those simple chalk marks on the wall have far greater meaning than most realize; they are a measure of some aspect of someone's health.

Read this gals story.

Dead Bodies?

2011-04-14T14:07:00.000-07:00

Picture to the right is a fairly common scene at GJ. If your exercise doesn't ever want to make you sprawl on the floor and fight for your next breath - at least occasionally, you're missing something great.

Disclaimer: no clients were harmed or otherwise mistreated in the making of this picture.

And, if you're exercise doesn't bring you a little closer to what the guy in the video below is doing, you're also missing something.

Equipment Purchase

2011-04-09T09:23:00.000-07:00

I've been getting a higher than usual number of requests lately from people wanting to purchase equipment for home or travel. We are happy to make those purchases from our suppliers and pass along the savings, but often we must order certain quantities to make that attractive. We want to make sure you get the best equipment available, and at the best price we can.

The surest way to make this happen is to organize yourselves in the "equipment" forum on the message board and generate a request list. I'll always know when that list is sufficient to place an order and/or I'll update you all regularly on the status. Some of the requests we've had lately are for jump ropes, kettlebells, and abmats. You may request these or anything else that you want on the board.

Speaking of acquiring through the gym, it has come to our attention that a number of local, free-range and naturally raised whole chickens will become available sometime in May. If you're used to the store-bought variety this will be a treat. Place a pre-order by commenting to this post. Price is $4.25/lb.

If you haven't attended a yoga session at Janes you're missing the excellent flexibility and mobility work that everyone needs. Sessions are Thursdays at 6:30P and Sundays at 10A. Thursday sessions are included in any GJ package.

Deadlifts Matter

2011-04-05T14:30:00.000-07:00

On Monday, April 4th, GJ had no fewer than 17 deadlift PRs in the gym. That's a remarkable number of people from among those that showed up that day to set a new high-water mark in something so valuable to their overall capacity. A maximum-load deadlift will always be among the most valuable benchmarks you can achieve. Here's why: the components of a deadlift will contribute to nearly every other athletic challenge you will encounter - from running to gymnastics, and it provides a major stimulus for creating safe and strong body mechanics.

A note to non-members of GJ: deadlifts are a very safe exercise when - and only when - you have been carefully instructed how to do them safely, and when there are experienced coaches watching over your lifts to correct any flaws in your form. We provide both to every member of this gym. No one should attempt these lifts without knowledgeable instruction, and everyone should do them.

Please read: Even the smart ones get it eventually. Here is another article from the smart guys who are just now beginning to acknowledge something GJ nutrition coaches have been teaching for years. What has yet to dawn on them that our members already know?

Fun With Rings

2011-04-01T14:14:00.000-07:00

Gravity Janes features no fewer than 9 sets of gymnastics rings suspended from various heights around the gym. Most of you know by now that rings have the potential to create a level of upper body strength and conditioning that cannot be duplicated with anything else available in the gym. Yet they often fall under that category of work that is easy to ignore.

We'll make that tendency a little harder next week as we will be concentrating on ring training. Please familiarize yourself with some of the challenges presented in the video below. This is what you'll be doing in the coming week.

Conquer Your Fears

2011-03-30T08:58:00.000-07:00

A 2K row. Being inverted. Maximum deadlifts. This is a post about our natural tendency to avoid those physical activities that we fear. We all have them. The biggest, baddest, strongest athlete in this gym is no different than the brand new-comer. Our fears may come from simple lack of experience, or relative levels of physical discomfort induced by some activities. Pay attention to those. They are generally signs for the things you need the most. Every fear that you conquer brings you one step closer to the goal of authentic fitness, and every fear that you don't conquer keeps you limited in both breadth and depth of fitness.

Here's the best strategy for conquering any fear: don't keep it a secret. Tell someone - or many someones - that you are afraid of something. You'll find people in this gym will typically become your champion in overcoming it; encouraging you and holding you accountable for the necessary steps in conquering it.

By the way, conquering your fear doesn't require that you develop a desire for the activity, it only means that you will forever more include it in your regular work.

In case you missed the Twitter post, if you're still providing safe harbor for grains in your house and think that you are somehow immune to its effects, this article from the Wall Street Journal ought to change you mind.

The Next Nutrition Seminar

2011-03-25T15:37:00.000-07:00

The next nutrition seminar has been set for Tuesday May 3rd, 2011. In this 90-minute presentation you'll learn the simplest and most powerful practices available for achieving and maintaining a constructive body composition and fueling your activity. You can read preview material on our Gravity U companion blog, or on the seminar page.

Register for this seminar here. Partner rates are available.

Video excerpt below from the last seminar in February.

New Athletes Page

2011-03-19T21:46:00.000-07:00

The Gravity Janes web site will soon feature an Athletes page with photos and stats of willing participants. If you'd like to be a part of it please download the profile template and email it to the gym. The actual page is under development and still in rough shape, but here's a sneak peak.

Download the profile template.

Photo: A look at the 9:30 group's version of weight relo: moving 5K# of weight plates and other loads from one side of the room to the other, and back again, for time. Of all the days groups, this was the winning effort.

Are You "A-Team" Material

2011-03-15T12:00:00.000-07:00

Are you "A-Team" material? Maybe you are and you don't even know it.

The Gravity Janes "A-Team" is comprised of the top 10% of GJ athletes. This level of performance does not come cheaply or easily, and the team was designed to reward those who have worked hard and consistently to develop it. There are various perks that go along with being a member of this Team.

You can be easily identified through a simple series of performance tests, and if you are among the top 10% we want to know about it.

Go to the message board and enter the Workouts forum. You will find a post there titled, "A-Team Test". Submit your scores for each of the stations in the test by adding a reply to the post or via email to the gym. You don't have to be registered on the message board (but we hope you are) to view the test, but you must be registered to reply on the board with your scores. You can also post your scores to the Comments section below.

When it comes to your health, we really do live in a bizarro world. Up is down, right is wrong, and don't get me started on the real meaning of "scientific fact". To wit, this article from Men's Health.

What's Your Game?

2011-03-13T09:37:00.000-07:00

A vital part of your fitness is creating regular opportunities for sport and play. Your work in the gym prepares you for this, but it is not a substitute. If those aren't a regular part of your warm-weather free-time, make this the year you start. Cycle, run, hike, play baseball, rock climb; find something that intrigues you and make it a part of your life.

I have posted the rules to the current People Eater competition on the message board. If you aren't already registered, this is good time to do that. Subscribing to forums eliminates the need to have to log into the board to keep current. As you enter the forum, click the Subscribe Forum link at the bottom of the page. We encourage you to subscribe to at least the General, Diet/Nutrition, and Workout forums so you will receive email notices anytime something new is posted there. The new People Eater rules are in the Workout forum.

Read: All eggs are not created equal. When we recommend eggs as a source of nutrition, we mean the good ones. Do you know the difference?

New People Eater Details

2011-03-10T08:54:00.000-08:00

We announced a few days ago that the next People Eater series was beginning Monday, 3/14 (refer to the previous post if you don't know what a People Eater is). In this post are the details of the work. The winners of this challenge will be the people who attend most often, and who simply stay busy during the time devoted to the work. If you have spotty attendance and try to make up for it by rushing through the work, the benefit of the work is lost and your chance to be among the top finishers is small.

Please consider the following work before Monday. Do some simple calculations for your self and arrive at some direction and conclusions about respective load/rep combinations that you believe will serve the goal. Ask any questions before Monday.

Every event allows any combination of load & reps to accomplish the total.

Deadlift, total load = w/20,000; m/35,000
GHD Sit Ups, total score = 200 (BW reps = 1, 10# weight plate reps = 2, 25# weight plate reps = 4)
Overhead Squats, total load = w/7,500; m/10,000
Dumbbell Chest Presses, total load = w/10,000, m/16,000
Pull Ups, total score = 200 (BW Kipping = 1, BW strict = 3, BW strict + 15# = 4, BW strict + 30# = 5)
Tibbit's Hill, total score = 3 (BW = 1, 20# weight vest = 2)

We will allot 20 mins in each group to work on these things in any combination you wish.

Picture: Yes, it's a one-handed planche. Yes, it's a girl. Wanna be just like her? Of course you do.

New Web Site Links

2011-03-07T11:37:00.000-08:00

We have revised the links list on the right-hand side of the web site to make it more useful. We have also revised the Friends of Jane list to include some new friends. Give them a visit and find out why we like them. There are more changes coming to the links on the site so check it every time you visit the site.

Please read: Paleo Diet Silences The Skeptics

Please watch: I don't know what the makers of this video wanted to accomplish, but I hope it wasn't to sell more canola oil, or any vegetable oil for that matter.

New People Eater coming next week -
For newcomers or those suffering from ERML (exercise-related memory loss), a People Eater is a high volume of work made up of a combination of challenges that you will work on at every group session beginning next Monday until we have 3 male and 3 female finishers. You will be allotted 20 mins out of every session and you can use it any way you want. Obviously the more sessions you attend before we have our 6 winners the better chance you have at being one of them. Details coming soon.

New Groups Schedule Set

2011-02-25T13:51:00.000-08:00

Base Camp begins Wednesday, 3/2, and will be held every Wednesday at 6:30P, and Sundays at 9A. This is a high-energy boot-camp-style workout that also incorporates the teaching of fundamental principles of exercise for those that have never completed the Gravity Janes Fundamentals program, or for those who want a little refresher course. Even if you don't think you need any remedial coaching, you'll be surprised by won't you don't know or have forgotten, and you'll still get one great workout in the process. Hans is leading. Available as an option for any current GJ package, or as a separate 12-session package for those new to GJ. Register for a new Base Camp package here.

GJ Prime workouts for those over 45 begin soon. I've created a separate forum on the message board called GJ Prime to begin discussions about this new group. It is an invitation-only forum, so it will not be present in your forum list unless you have already been included. If you do not see it in the list and qualify for it, please drop me a note and I'll include you. The gym needs to know what day and times this kind session is needed.

Are carbohydrates more addictive than cocaine? If you've ever been to one of our nutrition seminars you already know the answer, but this is a great article for those of you who haven't.

Picture: The true test of your push position: if you can touch down your cheek to the floor - avoiding touching down any other parts of your body - and hold it for at least 10 seconds, you have a qualified floor push up. If not, spend more time with elevated hands until you can.

Know Your Body

2011-02-19T12:10:00.000-08:00

There is a very cool new tool for understanding how your body works available to anyone with a decent computer and an internet connection. It's called Body Browser and it was created by Google. All you need to view it is an webGL-compliant browser - which can be had in the latest versions of either Google Chrome or Mozilla Firefox. The browsers are free, and Body Browser is free.

Once installed, point that browser here. There are several ways to modify the images, and little trial and error will reveal some amazing opportunities to get to know your body. Everyone should take advantage of this free education.

Stay tuned for an upcoming announcement about Gravity Janes Prime, a new schedule of classes beginning soon that are devoted exclusively to people over 45.

New Basic Training Program

2011-02-14T11:47:00.000-08:00

We recently activated a new Group Fundamentals program as an additional path to full participation in the GJ workouts. Now we've taken one more step in opening the doors to those with little experience in athletic conditioning. The new workouts are called Basic Training, and they are mostly bodyweight and functional movements executed at various intensities to accommodate different capacities.

This is a 12-week program that is also designed to introduce you to all of the fundamental concepts of Crossfit training over the course of the program so that full participation over the 12-weeks will also qualify you to advance to regular group workouts at GJ.

More details - including rates and schedules - are available here. Please add a Comment to this post if you are interested in talking to us more about this program, or sign up for the newsletter and there will be a start date announced soon.

Life Without Grains: Nikki Young, the author of several Paleo cookbooks, has penned an article with some strategies for eliminating grains from your diet - a crucial step in becoming healthy. Picture is from our recent nutrition seminar at GJ.

GJ T-Shirts On Sale Now

2011-02-05T20:19:00.000-08:00

There are a few GJ T-Shirts left in the current style and we have put them on sale for $20 (plus tax). These are limited edition designs that may never appear again. Add to your collection to make sure you don't miss any. We'll have a new design this spring so get yours while you can. See the coach at your next workout for yours.

Obesity affects one in 10 adults around the world. This article won't tell you why, but I will - at the FoodU Nutrition Summit on Wednesday, 2/9, at the gym. If you don't already know, be there.

Nutrition Seminar February 9th

2011-02-02T15:43:00.000-08:00

A couple of notes about the upcoming FoodU Nutrition Seminar February 9th:

Seminar start time has been changed to 6:30P so we won't have to compete with the 5:30P workout. The 6:30P workout has been cancelled for that night.

I will be presenting some new concepts in nutrition that I have never included in any previous nutrition program. Even if you've been to one of these talks before, this will be enlightening.

If you've tried to book online and had some trouble connecting, please try this link. It should take you directly to the reservation site for individual attendees.

Attendees of previous seminars or nutrition consultations, and additional family members of first-timers, are half-price (reference book included for full-price attendees only). There is family pricing available here.

If all else, or if it is just preferable, please just come out to the gym Wednesday night and we'll handle everything in person.

Here is a Nutrition Seminar Sample Video from the spring of 2010.

New GJ Entry Point

2011-01-30T19:23:00.000-08:00

Real fitness requires a combination of both knowledge and work. That's why GJ provides entry-level clients with an educational program called Fundamentals. Previously we have only conducted this program one-on-one or as a family unit. Now we have added a new lower-cost version called Group Fundamentals class to the list of options.

This 3-hour course will take place Saturdays from 10A to 1P, and will allow only 10 participants per session. More details here.

There are many newcomers to Gravity Janes at present, and anyone new to training at GJ should read this introductory message from a fellow gym owner.

Picture: Derrek leads the Spartan Baseball Club in push up drills.

Crowd-Sourced Workouts

2011-01-26T07:15:00.000-08:00

Beginning next week (1/31) Gravity Janes will implement a program called Gang Up Gym Workouts. These are crowd-sourced workouts organized by current clients at a time that suits them best. We're going to use the message board to schedule self-organized workouts for any open time slot between 7:30A and 4:30P.

There are full details in this post on the message board.

As a result, current scheduled workouts at both 7:30A and 12:30P will come off of the schedule, but will remain available to groups of 4 or more. You must be registered on the message board to post, and subscribing to the Gang Ups forum means you will be notified of any gym workout requests by email.

Picture: Coach Emily teaches the Issaquah LaCrosse girls some pull up skills.

This is my routine reminder to everyone that those of you who have trained here regularly for 6 months or more are qualified to take a more active role in your workouts. Your training can often benefit from creating more focus in your workouts in areas that have been identified as weaknesses, or that simply require more dedication to technique. If you feel that you would benefit most from an occasional session dedicated to just one activity, please let the coach know and space will be set aside for you while the others work on the scheduled tasks. And, as always, please feel free to create your own warm-ups to incorporate bodyweight activities that need a little extra attention.

New FoodU Seminar In February

2011-01-24T07:18:00.000-08:00

We've had several requests lately for another nutrition seminar, so we are setting the date for February 9th at 6PM. This is a 90-minute talk that is open to the general public, so please invite friends and family - anyone you know that needs some help understanding what to eat.

If you think managing your weight is the only measure of a healthy diet, you need to hear this information. You can stray into some very unhealthy practices if you use your diet to pursue weight loss, and you can completely sabotage your exercise. We'll teach you how to avoid these dangers and get the most health and performance from your food.

The seminar includes handouts, recipes, and a hardbound copy of the book "The Paleo Solution" by my favorite author on the subject, Robb Wolf.

The links below will take you directly to the online reservation page. If you are a part of a group of more than 2, please see us and arrange for special group pricing.

Picture: The Spartan Baseball Club begins training at Gravity Janes on Sunday, January 23. Derrek Pratt will also be coaching.

More Fun Next Summer

2011-01-17T11:00:00.000-08:00

Here's a reminder about physically challenging activities outside of the gym. The more you apply yourself inside Gravity Janes, the easier everything outside the gym becomes. And the easier things are, the more fun they are. Those of you engaged in winter sports are experiencing this simple reality right now, and many of you have told me about it. All of us tend to be more active during the summer, and now is the time to be getting the work in that will make the summer more fun, injury-free, and more active.

If you're training for any thing specific - some sport or competition - later on in the year, please let us know and we'll recommend a training path to get you at your best over the next few months.

I'm gauging interest in another nutrition summit teaching people how to create a diet that supports health and performance. This is one 90-minute group seminar at the gym. Please let me know of your interest in the Comments section below, or respond to the post in the Diet/Nutrition forum on the Message Board. I'm targeting the 2nd week in February.

Read: It's called intensity. Granted, it's all relative, but it does matter.

The New GJ Message Board

2011-01-12T09:17:00.000-08:00

Gravity Janes is pleased to announce the installation of a brand new and drastically improved message board. Forget what used to be there, this message board deserves to be driven hard. I know that a lot of thoughts and information get shared among this community via email, and now we can leverage the power of those thoughts by posting them in a place where they can benefit all and are instantly searchable and accessible.

Right now while you're here go to the new message board and register. Please also read the new posts on the "About This Board" forum. Give me your thoughts on new categories of information we can add. Enjoy.

Weeknight Yoga is on Thursdays at 6:30P with Rachel at the gym. This class is available to anyone with a GJ workout package for no additional cost. Hope to see you there. Picture is of the inaugural Yoga session last Sunday.

Youth Athletic Program For Girls

2011-01-06T20:28:00.000-08:00

Gravity Janes is proud to announce the latest in a new series of programs designed to serve the health and fitness of our community.

A Youth Athletic program for teen girls between the ages of 12 - 17 will begin Monday, January 10th. The focus is on pure athletic function and coached by collegiate gymnast Emily Carothers.

In order to give the girls the best possible attention we must limit the group size to 10, so please sign up early to insure a spot. Click this to connect to on line booking.

Read: Will wonders never cease; the New York Times asks if food can be addictive(?!). At least they're asking the right questions.

Renewed Commitment to Healthy Eating

2011-01-05T12:01:00.000-08:00

I've heard many comments in the gym this week about various encounters with unhealthy foods over the holidays. There were some success stories, but far more statements of regret for unwise choices. These stumbles are very real evidence of the damaging effects of life in modern times. And it is ongoing evidence that knowledge is not always a guarantee of consistent healthy eating, but healthy eating doesn't even begin until there is knowledge.

GJ is always working to provide you with the tools you need to be at your best. We have just added a new 7-day meal plan to the document resource on Gravity U. There are more on the way.

Read: Here's a new study on the effects of grass- vs. grain-fed beef.

For this year's Fran challenge we'll be tracking your progress on a computer form. Until it is ready please make sure you log your Fran times on your standard logs.

Goals for 2011

2011-01-02T21:13:00.000-08:00

Happy new year and welcome to 2011. Let's all do things better this year than last. How much performance can you achieve in 1 year?

Among the many things I know about creating elite fitness and health in people is how important having personal goals are. Goals represent targets that are both concrete expectations and personally intriguing. That's why I want you to choose at least some of your own goals.

A new goals board will appear in the gym in the next few days. Rules are the same as the old board, but we will also launch an on line version and periodically announce individual progress and there will be more rewards for participation. Meanwhile, pick 3 specific measurable performance areas that you want to improve and let's get busy; 1 strength (load), 1 new skill (something you cannot currently do), 1 met-con (timed event).

Read: Are you mis-using the country's medical system? Read my latest blog on Gravity U.

Yoga At GJ

2010-12-29T15:15:00.000-08:00

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

2010-12-27T07:34:00.000-08:00

"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

2010-12-23T14:43:00.000-08:00

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

2010-12-21T21:39:00.000-08:00

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

2010-12-20T17:34:00.000-08:00

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

2010-12-19T18:06:00.000-08:00

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

2010-12-17T21:20:00.000-08:00

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

2010-12-15T08:01:00.000-08:00

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

2010-12-13T07:40:00.000-08:00

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

2010-12-10T09:04:00.000-08:00

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

2010-12-08T09:26:00.000-08:00

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

2010-12-05T20:13:00.000-08:00

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

2010-12-03T08:56:00.000-08:00

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.

Weight Watchers Admits They Were Wrong

2010-11-30T09:07:00.000-08:00

Gravity Janes welcomes Weight Watchers to the world of health. Better late than never. After duping clients for 13 years with flawed diet recommendations, Weight Watchers has finally admitted that their calorie-based "points system" missed the point of nutrition. Sadly, they're still pushing the notion that weight loss is the holy grail of nutrition. We're happy that fewer people who are enticed by million dollar advertising campaigns will be mis-lead into thinking that they can "count" their way out of a nutritionally disastrous diet. We'd be even happier if those same people would just come to Gravity Janes for some serious and healthful nutrition counseling, and let us tell you the other facts that Weight Watchers won't be saying for another 13 years.

Read the full story here.

We have just a few more copies of Robb Wolf's book, "The Paleo Solution" in stock at 25% off retail. We'll be receiving more copies soon but perhaps not in time for Christmas, so think about grabbing one of the copies we have now for a gift.

A Thanksgiving Note

2010-11-25T15:33:00.000-08:00

Most people just give in to the holidays (Thanksgiving through New Years) as a time for slipping backwards rather than pushing ahead. Unhealthy food and behaviors are all around us. I hope you find the will to manage these situations and hang onto the health that you've built with us. But there are a couple of behaviors that typically occur over the holidays that are more healthy, not less. Specifically, more sleep and less stress. Use this time off of work to maximize your sleep and take your mind off of the daily pressures. Then, notice how much better you feel.

Wouldn't you like to feel like that all of the time? Sleep and stress are just as important as diet in feeling energized. And combined they are more important than your exercise. Hope that gives you some new perspective.

Have a great Thanksgiving. See you at the gym Saturday.

Here's some valuable weekend reading:

PaleoNu: The Logic of Grain Avoidance

The Sad State of Modern Humans

Thanksgiving Schedule

2010-11-21T11:30:00.000-08:00

Gravity Janes will modify the group training schedule to accommodate the holiday. The new schedule is as follows:

Wednesday, 11/24: Usual schedule except for the elimination of the 6:30P session. If you can't quite make it at 5:30, please arrive asap and we'll make sure you get some good work in before we kick you out. Remember that there is a 12:30PM session if you get off work early that day.
Thursday, 11/25: Closed
Friday, 11/26: Closed
Saturday, 11/27: Normal schedule

Picture: Jake leads the new Youth Athletics program for 12 - 17 yo boys. A girls version is also in the works. Please let us know if you have any high school boys or girls that want to participate.

Article: Here's a little T-Day reading about portion sizes.

Ring Training

2010-11-17T15:25:00.000-08:00

Make gym time for rings. A simple notion, and one that will mean dramatic gains in upper body strength and conditioning. And who wouldn't want to have an upper-body just a little like this guy's.

5 new sets of rings have arrived at the gym. You'll often find them looped over the Pull Up bars for Dips and Pull Ups and Ring Rows. Pull Ups and Muscle Ups can still be done on the ceiling-mounted sets. Everyone needs ring work; work it into your warm ups or make your own time. You won't get any better until you're on the rings.

Must Read!

2010-11-11T14:34:00.000-08:00

Anyone reading this who doesn't know how to create a healthy diet and defacto isn't eating right now must read this article. This read is so important that I will not only link you to the online version, but also to a PDF version that I created to be printed and read away from the computer.

It is a story recently told to Robb Wolf, and we'll call it simply "Cheryl's Story".

Cheryl's Story: The Online Version
Cheryl's Story: The Print Version

Picture: Emily in her final individual workout of the Winter Challenge. The workout was:

5 rounds for time:

9 Deadlifts
6 Power Cleans
3 Squat Clean To Overhead

Get On Track With The Goals Board

2010-11-08T15:20:00.000-08:00

I have cleared some space on the Goals Board and want to encourage all to post your goals there as a powerful reminder of where you want to go. Don't just come to the workouts and drift; have some vision for yourself in 90-day increments. All you need is to identify the key areas that you want and/or need to improve, and document your starting point. Everyone with goals on the board will have some special leeway in your workouts to make those things the focus. And coaching will be available to help you succeed.

Remember the instructions are printed right alongside the board for those of you new to the concept. If you have any questions just ask.

The GJ Posse of 8 + "Deacon the wonder-child" made the trip to Victoria for the Winter Challenge. Our 5 competitors threw their bodies at some torturous work and tough competition. As a group we performed somewhere mid-pack, but I was honored to be there with them. Emily was a clear standout with a 6th-place finish among women competitors. All in all, the competitors came back with a pretty good notion about what they need to do to be more competitive. That is a lesson that doesn't come easy.

Anyone who desires to be in competitive shape should make those intentions clear to any of the coaches or current competitors. They'll tell you what you're in for.

Picture: Ethan about to lift in the 1RM Squat Clean event at the 2010 Winter Challenge in Victoria.

New GJ T-Shirts Now On Sale

2010-11-04T21:39:00.000-07:00

A new shipment and a new design of GJ T-Shirts have just arrived in a variety of sizes are now on sale in XS thru 2XL for $22 including tax. There are more arriving soon with a white background in the same design.

Just a reminder that anyone looking for great Paleo recipes can find them in the finest Paleo Cookbook that I know. You'll also find new additions to the original cookbooks.

Winter Challenge Weekend

2010-11-03T10:44:00.000-07:00

This is the weekend of the Winter Challenge in Victoria and 5 of our A-Team athletes will be competing individually: Brian Blankenstein, Greg & Emily Carothers, Stuart Brown, and Ethan Thomas. We'll post updates on the Twitter feed during the weekend if you'd like to track their progress. I'll try and post some pictures and/or videos remotely also. Watch the website to follow the competition.

Pic: Here's a bit of Crossfit history - this picture is of a then-4-year-old named Evelyn. It was taken in Colorado Springs, CO in 2004 at the first non-HQ gathering of Crossfit coaches. Evelyn is demonstrating the scalability of the movements, and the first public performance of the WOD we now know as Helen.