All posts by Brittney Saline

Living Better Podcast – Ep. 44 – Becoming Coach Dave

In this episode, Hale coach Dave shares how he went from member to coach and what he’s learned along the way.

Becoming Coach Dave

You’ve seen him at the front of class.

Maybe he’s cued you through a technical lift or high-fived you after a PR. Or maybe you’ve watched him overhead squat and wished you could move like that; be as athletic as him.

But he wasn’t always so at home in the gym.

“I’d walk in there and be very confused and scared of what to do,” he said of working out years ago in a conventional gym.

He was still intimidated when he joined Hale about four years ago, watching athletes do pull-ups and lift big weights while he could barely press 65 lb.

“I don’t want to be the weakest one,” he thought.

But he kept coming back. Soon, he realized everyone at Hale—coaches and members alike—was helpful and supportive.

Things started to click.

“Once it clicks, you realize the fun in it, and you’re accomplishing these things,” he said.

Today, Dave’s got a 175-lb. press—and even better, he’s the one helping others accomplish their goals.

“Give us a shot,” he said. “Check out CrossFit Hale, because (in) the environment here, I think you’d have a hard time not prospering.”

In this episode, you will learn:

  • Why Dave kept training at Hale even though he was intimidated at first.
  • How he made piece with scaling workouts.
  • Why Dave continues to pursue tough challenges—like becoming a coach.

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

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The Hale Case Study Project: Week 5

Weeks ago, we put a handful of Hale members under the microscope to see what would happen if they committed to good nutrition, consistent training and ample sleep.

It’s Week 5, and their progress is starting to show.

“It’s easier to move again … I’m feeling more confident about myself.” – Kim (lost 13 lb.)

“I’m getting stronger each week.” – Ron (lost 6 lb.)

Sure, there have been slip-ups and mishaps. Life doesn’t happen in controlled circumstances, and our participants are training for life. They have busy schedules. Stressful work projects. Days when they finish last in a workout and wonder if they really belong here.

But they’re not alone.

With the help of our trainers and nutrition coaches, our athletes pick themselves up, do another rep and keep on getting fitter. Of course …

“Burpees still suck!” — Coach Jay (lost 12 lb.)

P.S. – If you’d like to make the same progress as our partipants have, book a FREE INTRO session today.

Living Better Podcast – Ep. 43 – Ann Mary’s Metamorphosis

In this episode, Hale member Ann Mary shares how she prioritized her nutrition and fitness to lose almost 100 lb. while also balancing a busy career as a lawyer.

Ann Mary’s Metamorphosis

Before starting CrossFit at Hale about a year ago, Ann Mary had been inactive for years. Though she was a distance runner in high school, law school and a demanding career as a lawyer took a toll on her health.

“I was very unhappy with my weight, with my overall fitness and how I was feeling physically,” she said.

Diet changes helped her lose 40 lb. in about a year, but it wasn’t until she started at Hale that she began to value what her body was capable of over what it weighed.

Though she was scared at first—her first workout called for double-unders but she hadn’t even jumped rope in two decades—she persisted, even after long days when all she wanted was to flop on the couch.

“One thing that was hard for me was learning that there are some days when you just have to show up and keep moving, and you have to consider that a successful workout,” she said. “The days that I least want to go to the gym … those are the days when I most need to go to the gym.”

Today, Ann Mary’s 95 lb. lighter than she was at her heaviest weight, can deadlift 265 lb. for a triple and has her sights set on a pull-up.

“On the whole I feel so much better,” she said. “I feel like I’m more focused, I have more mental clarity and I have more energy.”

In this episode, you will learn:

  • Why Ann Mary ditched fad diets for a sustainable approach to nutrition.
  • How she learned to trust the process even when she wasn’t improving as quickly as she would have liked.
  • How she sets herself up for success by overcoming obstacles before they occur. 

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

“Hot Mess”

11

You had a long, stressful day at work. 

Traffic is terrible. You barely make it to the gym in time, and when you get there, everything feels wrong. Heavy. Slow. Confusing. 

Maybe you should just pack up and go home to your couch and comfy pants … or shouldn’t you? 

Living Better Podcast – Ep. 42 – Coach Larry, Man of Mystery

In this episode, Hale coach Larry shares how he found CrossFit, why he loves coaching and what he’s working on outside the gym. 

Man of Mystery

You know him as Coach Larry, one of your Hale trainers dedicated to making you better one cue, one no-rep, one high-five at a time. Coach Jay calls him the “Man of Mystery.”

But mystery no more! 

In today’s episode of the Living Better Podcast, Coach Larry shares his first CrossFit experience, 50 wall-ball shots for time—”After wall ball number five I felt like I was gonna die already,” he said—his career as a scientist outside of the gym, and why he loves coaching. 

“I just wanted to give back; seeing how the program changes lives and improves lives, and I wanted to sort of share that with others and be that somebody who changes somebody’s life for the better and improves them.”

Listen to the rest of Coach Larry’s story in Episode 42 of the Living Better Podcast.

In this episode, you will learn:

  • How CrossFit helps Coach Larry try and conquer new things in and outside the gym.
  • Why he decided to become a coach, despite having another full-time job.
  • The secret to the six-pack abs in the movie “300.”

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

The Hale Case Study Project: Week 3

“Rome wasn’t built in a day,” as the saying goes. But you know what? New bricks were laid each day—and the same goes for fitness progress. 

Today, we check in for Week 3 of the Hale Case Study project, in which we’re following 12 athletes for 12 weeks to see what happens if they commit to fitness, good nutrition and an overall holistic lifestyle.

And our participants have been doing work.

– Jon gave up coffee so he could get more sleep. He feels more energized at work and recently PR’d his clean at 215 lb.

– Lilly’s learning to tolerate veggies and PR’d her workout streak at 5 days in a row.

– Ron got his pull-ups back.

– Jay lost 3 percent body fat and stabilized his energy level.

– Kim learned to prioritize her workouts—even when she felt pressured to stay late at work.

– Heidi increased her sleep from 6 hours a night to 7 and learned to save indulgences for when they matter most.

That’s not to say our participants haven’t had struggles. There have been slip-ups. Workouts were missed, tortilla chips were eaten.

But the point is that even after those slip-ups, our athletes get up the next day and lay the next brick. 

And with time, we’ll have a colosseum on our hands.

Living Better Podcast – Ep. 41 – Steph’s First Steps

In this episode, we get to know new Hale athlete and staff member Steph.

Steph’s First Steps

Have you met Steph yet? 

She joined the Hale family a few weeks ago, both as an athlete and a staff member working the front desk at the gym.

Though she played soccer as a kid and young adult, she’d been relatively inactive before CrossFit. But after enduring an ectopic pregnancy, she heard the three words she never thought she’d hear: “You almost died.”

“At 24 you don’t ever think that you would hear those three words,” she said. 

Steph wants to be here for the long haul and to be able to keep up with her now 2-year-old son. So she joined CrossFit Hale. Even though she was “terrified” in her first class and sore for a week after, she came back. 

“I felt good; I felt amazing,” she said. “The environment’s super, super welcoming.” 

Listen to the rest of Steph’s story in Episode 40 of the Living Better Podcast. And don’t forget to introduce yourself if you haven’t met her already!

In this episode, you will learn:

  • Why the busy mom of a toddler decided to prioritize her health.
  • How Steph went from terrified and intimidated in her first CrossFit workout to happy and confident.
  • The secret to conquering fear: Just show up. 

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

What Is a Class Like at Hale?

Have you ever driven by CrossFit Hale and wondered what goes on inside?

Maybe you’ve seen friends post their workouts online in what looks like a foreign language and thought, “That’s way too complicated for me.”

Or maybe you’ve seen pictures of muscly men and women lifting barbells bigger than your sofa and assumed you wouldn’t fit in. It’d be too hard, too intense, too crazy for you.

But what would you say if we told you you’d hear more laughter than grunts in a class at Hale? 

That you don’t have to understand all the weird numbers on the board or how to do an exercise because our coaches are there to guide you every step of the way? 

That when we use barbells, everyone uses the weight that’s just right for them, whether that’s 10 lb. or 200?

Consider this our official invitation.

Check out what a class at Hale is like in the video above and stop wondering today. 

Living Better Podcast – Ep. 40 – Dee: “Suck It Up and Drive On.”

In this episode, Dee shares how CrossFit helped her get mentally and physically stronger after her mother’s death.

Dee: “Suck It Up and Drive On.”

Dee had been a cardio fanatic all her life, but when her mother passed away in 2013, she needed something different to distract her and help her process the loss. 

So she joined CrossFit Hale, despite never having picked up a weight before. 

“The first time you told me to jump on a box I looked at you like, ‘What?!’” she said to Coach Jay.

She’s faced many more challenges since then, from her first Murph to competing in the 2019 NorCal Masters competition, and says she’s only gotten better for it. 

“It was hard but it set off a trigger, I took it as a challenge,” she said of her first impression of CrossFit. “This is different and it’s difficult, but I want to learn how to do it.”

In this episode, you will learn:

  • How embracing difficult things has made Dee better.
  • How CrossFit has helped her improve her mental health and focus.
  • The best piece of advice she’s ever received: “Suck it up and drive on.”

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

Coaches’ Secrets

Have you ever looked at your trainer flying on the rings or back-squatting your PR for reps and thought, “They are superhuman. I’ll never be able to do that.”

Well, guess what? They’re plain old regular human, just like you.

Did you know Coach Wendy “gets in her head” while weightlifting? Or that Coach Heidi spent her first six months of training falling on her butt trying to learn the overhead squat?

It might seem like they can do it all, but each and every one of them has a goal he or she wants to accomplish. In fact, one of the reasons CrossFit Hale coaches are so excellent is that they’re constantly learning and striving to better themselves.

Watch the video above to learn all about how your trainers deal with struggles, set goals and work on their own fitness—just like you.