All posts by Heidi

Giving Back

Quick one this week: with this year’s Hale Open (and beyond), we want to support YOU.

Do you work with a charity, non-profit, or community organization? Could you use monetary funds for a specific project or general cause? Do you need volunteers for an event or ongoing work?

Please send details to heidi@crossfithale.com.

We’ve hosted and participated in a few events over the years–a yoga fundraiser for Women’s Cancer Resource Center, a toy drive and 5K for SF Fire Department Toys Program…and the key is that these causes are close to YOUR hearts. We love opportunities to help you with the things you’re most passionate about.

Extra proceeds from the Hale Open will be donated toward the winning team’s organization of choice. Beyond this, please don’t hesitate to ask if we can help in any way, whether hosting a super fun workout benefit, or gathering volunteers for your event. We have a great community, and I love when we all come together.

Let me know!

Coach Heidi

Announcements

Holiday Schedule: Monday, Feb 18th

8am and 9am only; no teens class

Hale Open–Fridays from 2/22-3/22

The Hale Open is back! Show up each Friday for a challenging and FUN workout. We’ll follow the workouts of the CrossFit Games Open, so it’ll be a surprise until the day before! We’ll align with the same AM vs PM teams as last year . Choose wisely based on when you show up most Fridays!… or with whichever of your swolemates are the most convincing.

$30 gets you a T-Shirt in your team color. Remaining proceeds will be donated to the winning team’s charity of choice. Points will be awarded for those performing the workout (and logging into Sugar WOD), spirit, and various challenges. Sign up sheet is on the front desk.

Do YOU work with a local charity? We’d love to support the causes closest to our Hale family. Please email heidi@crossfithale.com with info or with any other questions.

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE prep course for members to go through how to attack some of the obstacles, and how to improve your running technique. That course will be run Wednesdays from 2/20 to 3/15 at 5:30pm.

The price of the race goes up as the date approaches, and we don’t know when the Groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.

Workout of the Day:

Monday:

For Time:
75 Wallballs
35/25 Row/Calorie Assault Bike
10 Rounds of “Strict Cindy”

My big challenge for you today is in the wall ball buy in. Set your mind to big sets, and aim to finish the 75 in only 3-5 sets. (perhaps: 25-20-15-15, or similar).

Be smart about scaling this one. Scale the number of strict pull ups back to what you can do in one to two sets. That is, if you have only 1-2 strict pull ups at a time, scale back the reps to 3 per round or similar. 

Muscle fatigue will be a big factor today–LOTS of arms, lots of squats. Goal is to keep moving, so again, don’t scale UP into a road block at the pull ups or push ups. This is a great day to accumulate some quality strict strength work. Feel free to work on banded pull ups, making sure to hit FULL range of motion. 

Tuesday:

A. Deadlift: Build to a Heavy 3 (NOT 3RM)

B. 4 Rounds for Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

This metcon is a fairly straightforward, classic triplet. Weight for the push jerks is on the heavier side, so plan your deadlifts and box jumps to protect big sets here.

Deadlifts should feel light–these plus the box jumps will be more taxing on heart rate than anything else, so have a strategy to maintain your heart rate. Four rounds is quite a bit to hold on for–this is not a SPRINT, but a 10-15 minute effort. DON’T BLOW UP EARLY.

Use the heavy 3 in part A to start moving smoothly–use your breath to brace, down & up; brace, down & up. Find a cadence, and it should feel MUCH BETTER as you drop the weight down for the metcon. 

Wednesday:

5 Rounds, Every 3 mins:
10 DB Hang Power Cleans (2x 50/35)
10 DB Front Rack Walking Lunges
200m Run

This one is a straightforward interval piece. Goal is to move smoothly with the big, unwieldy DBs (this is the standard weight from the last 2 years of the Open… practice!) and then hit the run at a solid pace. NOT a full on sprint, but definitely push the pace. You should have 60-90s of rest before the next round. 

Thursday:

A. 12 min EMOM:
5 Overhead Squats (from ground, starting with PVC)

B. 20 min alt EMOM:
Min 1: 30s double under practice or 12/10 cal row
Min 2: Gymnastics skills

*1-2 sets of LINKED T2B
* 1 set of LINKED kipping/kipping pull ups/C2B
*20s HS hold or core work

Today is ENTIRELY for skill. This is NOT a day to do grunt work just to power through. Your challenge is to move well and LINK movements together, NOT to get work done the fastest.

Overhead squats start with PVC and perhaps progress to empty bar, then a moderate weight. All reps will be taken from the ground. Use this as both practice and active mobility. If you’re warm with OHS, you’ll be ready for anything else that could come up. 

Goal of gymnastics EMOM is to challenge yourself where YOU break. If you have one T2B, then double swing to get the next, your goal is to go for the second and third, EVEN IF YOU MISS. There is no specific goal of # of reps or a timeline to complete. If you practice, they WILL come along. If pull ups are your weakness, try a FEW, but nothing that will wreck you for the Open workout Friday, which we don’t yet know.

For cardio, choose either double unders or calorie row. Practice efficiency and feeling calm. BOTH will show up in the Open eventually. 

Friday & The Weekend:

TBD! We’ll know Friday’s Open workout at 5pm on Thursday, so we’ll adapt the weekend accordingly.

To check out previous Open workouts (and 2019 WODS, once announced), check the CrossFit Games Open site.

 

Open season for CrossFitters

It’s here! The 2019 CrossFit Games open!

It’s the online qualifiers for people who want to make the games.

Coach Tina and I were living in London and working out at CrossFit Thames when the first open started in 2011
The whole gym (all 40 of us) and did the workouts together, judging them and submitting videos for review to the official page.

If we got a bad score, we’d do the workout again to see what we could improve.

Who knows, maybe the right combination of movements would come up and we’d make it to the games!!!

One or two of our guys made it to the regionals, but nobody got close to the big show.

The cool part about the Open was that the workouts were simple and scaleable…

The weights weren’t too heavy, and the the hardest skills were back loaded to the end of the workouts so everyone could do them.

Over the years, as it became more obvious that we were not going to make the games (nor did we want to), the open became more of a fitness ritual for us.

A chance to:

  • See how your fitness compares to everyone else in the world
  • Challenge yourself to actually DO the workouts with the skills and weights they give you
  • Show up and throw down once per week for 5 weeks with your friends

When we opened in 2013, we wanted to bring that same spirit to Hale…

Now in our 6th year, we want the 2019 Hale open to be a celebration of your health and fitness.

It’s still 5 workouts in 5 weeks, from February 21st to March 25th. The workouts are released on Thursdays, and we will do them in all classes on Fridays.

There will be two teams, the Early Birds (5:45am to 11:59 am) and the Night Owls (12pm and later). It costs $30 to participate. The money goes partially to buy you a team t-shirt, and partially to charity.

Each team will pick a charity to represent, and the winning team will have the pot donated to their cause of choice.

You score points for your team by

1. Logging a result for the workout in SugarWOD
2. Logging a PR (personal record) in an open workout – for repeat workouts, weight lifted, skills acquired
3. Doing social media challenges for your team

To sign up, simply email us at info@crossfithale.com, or sign up at the front desk. The more participants we have, the more we can donate.

Look forward to throwing down with you!

Coach Jay

PS – You do not need to sign up for the “official” CrossFit Games open to participate (it’s an additional $20), but we encourage you to do it so you can see how your scores compare to the rest of the world. You can do so here


Announcements

Double under clinic

Double Unders are a common movement in CrossFit and are the source of a lot of frustration. When you don’t have them, your workout slows down, your intensity lowers, you want to give up, you may even start avoiding them. When you get them, you turn your focus into stringing more and more together. Double Unders are a movement that only come with practice, but practice doesn’t always make perfect. We need to focus on perfect practice to make perfect!

This FREE clinic will run Saturday Feb 9th 10:15-11:15am. Sign up at the front or by emailing info@crossfithale.com

 

Gymnastics with Mark Freeman

FREE clinic: Sunday Feb 10th at 9am

WEEKLY – Mark is now offering his gymnastics course every Wednesday at 6:45. The goal is to improve your strength, flexibility, and body control in a different type of way. He’s doing it as a drop in program, with a cost of $20 for members and $25 for non members. If you liked his class and want to do more, come in on Wednesday and give it a go!

 
Hale Open–Fridays from 2/22-3/22

The Hale Open is back! Show up each Friday for a challenging and FUN workout. We’ll follow the workouts of the CrossFit Games Open, so it’ll be a surprise until the day before! We’ll align with the same AM vs PM teams as last year . Choose wisely based on when you show up most Fridays!… or with whichever of your swolemates are the most convincing.

$30 gets you a T-Shirt in your team color. Remaining proceeds will be donated to the winning team’s charity of choice. Points will be awarded for those performing the workout (and logging into Sugar WOD), spirit, and various challenges. Sign up sheet is on the front desk.

Do YOU work with a local charity? We’d love to support the causes closest to our Hale family. Please email heidi@crossfithale.com with info or with any other questions.

Holiday Schedule: Monday, Feb 18th – 8am and 9am only; no teens class

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE prep course for members to go through how to attack some of the obstacles, and how to improve your running technique. That course will be run Wednesdays from 2/20 to 3/15 at 5:30pm.

The price of the race goes up as the date approaches, and we don’t know when the groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.

 


Workouts for the Week

Monday

A. Build to Heavy Single Front Squat

B. For TIme:
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Work to a heavy single for TODAY–not a one rep max. Use this to grease the groove for part B (which will ultimately be more volume in today’s workout). KB swings should be heavy today, but really are just to get you breathing hard.

Breathe hard. Be agile. Lift with composure. Aka. be a good, well rounded athlete. Hit the front squats unbroken if possible, or two sets AT THE MOST.

Tuesday

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

High skill day today! With a lower number of reps on power snatch and bar muscle ups, today is a good day to PRACTICE a skill or weight you’ve been trying to nail down. If double unders are your struggle, focus on those, and decrease the number to something that lets you PRACTICE. Regardless of scaling, this should be a steady, sweaty one.

Wednesday

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row

Rx+ Bike

Get through the burpees as fast as possible to leave enough time for the other stuff. Power cleans may start with some small sets (3-5) and turn into fast singles if that keeps you moving. Go into the row/bike with everything you’ve got, knowing that there’s rest ahead. 

Thursday

5 Rounds:
21 Wallballs (20/14)
100m Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

Today is upper body strength day, disguised with some sweat. Arms will (and SHOULD) feel fatigued after two pushing movements and a grip-taxing carry. Goal is to develop STRICT strength, so positioning and BODY TENSION on the HSPU will be key. 

With fairly basic wall balls and farmer’s carry, I’d aim to have a side-goal:
1. ANY number of HSPU (scale # down, then to 1-2 mats as needed)
2. GOOD positions on heavier strict DB press (that means a breath at the top and no arching your back)
3. Unbroken wall balls. Use a breath every rep to mark your cadence

Friday

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Hello, midline. This one has two squat/hinge PUSH movements (squat and row, as you’re PUSHING with your legs) and two where you’re using abs to bring your knees UP. I expect the box jumps into toes to bar to be SPECIAL, especially after the first round. 

Aim for a weight you can do 10+ OHS in a row, and try to put down the bar only once or twice. As you fatigue, take that extra second at the top to set up–while failing a rep and falling on your bum-bum is part of the learning process, you should FEEL tight before starting each rep. 

Saturday

In teams of 3:
For Time (30 Minute Cap)

*******
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

Straight into:

800m run (split as needed)

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

800m run (split as needed)

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
*******

(total of 6 rounds of deadlifts, hang power cleans, and push jerks)

Look at this one as more of an AMRAP than an “I MUST FINISH THIS AT ALL COSTS!” 30 mins of barbell movements with your friends will make for a fun Saturday.

Increasing weight and DECREASING rounds here. You’ll want to strategize differently each round–in the beginning, minimize transition times. You’ll have a 1:2 work to rest ratio, so you should be able to put a big dent in the remaining reps each time. The run between rounds is simply a little active recovery for your grip and arms–don’t CRUSH yourself, but push.

Lastly, by the second and especially third rounds, these cleans and push jerks will feel (and SHOULD BE) heavy. You may or may not get to them, but you should be ambitious with your choices. It might mean sets of 3 or singles, even. 

Sunday

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

Just a total body burner here. Work on power and hip extension with your squat jumps, as that’ll likely be the big taxing movement. 

 

Why compete?

Anyone that has been to Hale will tell you…we are NOT a “competitive” gym.

Yes, we do CrossFit…and yes, we have a leaderboard…

BUT we don’t obsess over scores…we don’t race each other on every workout, and we don’t send athletes to the CrossFit Games.

Your health and fitness is not a “sport”

So why did we encourage a group of our 35 and older athletes to sign up for last weekends’ NorCal masters competition?

It’s not because we’ve changed our stripes.

Or we expected them to win.

Our only goal was to get our athletes to COMPETE.

….

When you sign up for a competition, you get to see what happens when you FOCUS!

You push yourself a little more in the gym.

You work to improve skills you would otherwise ignore.

You tighten up your nutrition a little more.

You come up with strategies and preparations.

All so you can step up to give your best when the lights come on and it’s time to perform.

Your best might mean you finish dead last, or you stand on top of the podium.

It doesn’t matter, because we’ll be there to cheer you on, give you a hug, and hand you a frosty beverage at the end either way.

….

In 2019, make it your mission to get out there and compete in SOMETHING.

Whether it’s a CrossFit, a spartan race, a swim, or any other physical challenge.

if only to see what you’re capable of when you try your best.

For a few ideas, check out our upcoming events (and workouts) below –

Or send me an email and tell me what you’re into and I’ll find something for you.

Coach Jay

PS – My favorite quote ever about competition from Theodore Roosevelt –

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”


Announcements

Guest Day Feb 2nd – 8 and 9am

Sign up your guest(s) and have fun working out with them at our monthly Guest Day. There will be no barbell work, but you’re guaranteed to be sweaty by the end.
Free to all. Ages 18 and up. Sign up at the front desk or email info@crossfithale.com and let us know you’re coming

Holiday Schedule: Monday, Feb 18th – 8am and 9am only; no teens class

Double under clinic

Double Unders are a common movement in CrossFit and are the source of a lot of frustration. When you don’t have them, your workout slows down, your intensity lowers, you want to give up, you may even start avoiding them. When you get them, you turn your focus into stringing more and more together. Double Unders are a movement that only come with practice, but practice doesn’t always make perfect. We need to focus on perfect practice to make perfect!

This FREE clinic will run Saturday Feb 9th 10:15-11:15am. Sign up at the front or by emailing info@crossfithale.com

 

Gymnastics with Mark Freeman

FREE clinic: Sunday Feb 10th at 9am

WEEKLY – Mark is now offering his gymnastics course every Wednesday at 6:45. The goal is to improve your strength, flexibility, and body control in a different type of way. He’s doing it as a drop in program, with a cost of $20 for members and $25 for non members. If you liked his class and want to do more, come in on Wednesday and give it a go!

 

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE prep course for members to go through how to attack some of the obstacles, and how to improve your running technique. That course will be run Wednesdays from 2/20 to 3/15 at 5:30pm.

The price of the race goes up as the date approaches, and we don’t know when the groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.

 

Oly lifting course – Tuesdays and Thursdays Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts – Tuesdays at 6:30pm 2/5-2/26

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights. – Thursdays at 6:30pm 2/7-2/28

Email lilly@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.

 


Workouts for the Week

 

Monday

AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Goal is to hit the thrusters unbroken or in two sets. In the first AMRAP, push to hit at least one round, and BONUS if you make it back to the rower! You should be able to do MORE rounds (yes, the reps decrease) as the workout goes on.

This one is a classic combo of monostructural (think, cardio… thanks, row!), gymnastics, weightlifting, and gymnastics. Kind of just all around CF. 

Tuesday

AMRAP 16:
30 Dumbbell Hang Clean and Jerks* (50/35)
25 Jumping Lunges
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

*one arm, alternate every 5 reps

Fun mix of dumbbell and barbell. DB is lower volume (only one side at a time!) but will be overall taxing, as will the squats and burpees. Deadlifts are fairly heavy. Get your bearings and GET TIGHT to hit them ideally in no more than 2 sets (3, perhaps, as you fatigue). You should be able to hit 15 unbroken at this weight when you’re fresh. 

Sixteen minutes is a long time. Move smoothly and hang on. Steady pace will get you further than going out hot, especially on the burpees.

Wednesday

A. Tempo Pause Back Squats: 5 x 2

(7 seconds down, 3 pause)

B. For Time
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

Tempo AND pause squats… That’s a LOT of time under tension! WOOOWEEEE!!! Expect a big rush to your nervous system as these get heavy.

This is a big test of your position. The super slow eccentric will make it even more difficult to turn this around after a long pause. DO NOT expect to get anywhere near a max today–work up in weight to something you can still control. You have LOTS of time to think about your positioning today. This is the time to nail your bracing and technique. 

Positioning on DB front squats can be rough! Keep your chest up and try to control the weights as best as possible–you should be able to do 15-20 reps at this weight when fresh. The doubles will just make it harder to stay composed. Scale down the # of dubs first (10? 15? 30s of practice?!) and then to singles. 

Thursday

A. 10 min EMOM:
1 Hang Power Snatch + 1 Power Snatch

B. “Randy”
For time:
75 Power Snatches (75/55)

FUN oly skill day with the EMOM and then a lung and grip burner. Start with a good cycling cadence and see if you can hold on for a BIG set to start. Minimize the amount of time you rest by either: 1. hitting BIG sets strategically close to failure (i.e. 21-18-15-12-9) or 2. one big set plus smaller sets as needed. As your grip goes, drop under the bar a bit more so your “pullers” will keep working. 

This weight is fairly LIGHT today. That said, it’s a hero WOD, and if you are able to perform as prescribed, it’s a big milestone. Check out this video on Randy and his legacy: https://www.youtube.com/watch?v=5R7VNn1S6hA

Friday

For Time:
800m Run

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/75)
9 Power Clean and Jerks (115/75)

OHS and chest to bar will be the limiters here. Choose a barbell weight that you can do the OHS in one set when fresh. Choose a pull up scaling that you could complete in 3 sets or so, or scale the # of chest to bar back so you’re not stuck to doing singles. 

Long run followed by three QUICK rounds of gymnastics and barbells. If scaled correctly, I’d expect each round to take 3 mins or less. Goal is the stimulus, not just grinding through the reps. 

Saturday

In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

Chipper! 20 mins of fun, sweaty goodness. Keep sets short enough that you work in intense bursts and rest while your partner goes. If you hit a point where your tempo drops off, SWITCH. Communicate and have fun. 

Sunday

3 Rounds:
100m Dumbbell Farmers Carry
20 Dumbbell Bench Press
100m Dumbbell Front Rack Carry
20 Dumbbell Deadlifts

Dumbbells: (50’s/35’s)

Grip burner! Loading moderate weight for a solid amount of time with lower-skill movements = a good opportunity for strength work (midline, and bonus stability with wonky dumbbells) without having to lift SUPER heavy. Move quickly on the carries. Choose a weight based on your bench press that you could do in 1-2 sets–expect this to be more difficult than the barbell bench press, as controlling the two separate DBs will be a bit tougher (think, like ring push ups vs regular). 

Only ONE side of DB needs to touch the ground on deadlifts, and these are ideally suitcase style. You may have to stack some plates or other targets outside of your feet if getting that low causes you to round, etc.

 

CrossFit Hale is on Youtube!

Quick update today.

CrossFit Hale has a youtube channel!

Check it out here.

For the last few weeks, we’ve been recording videos with a talented local videographer named Nico with SR entertainment. Our goal is to produce short videos that will help you learn the movements we do on a regular basis, give you tips on how to improve, and entertain you.

We’ve got almost 30 videos already on everything from how to breathe to how to do a push press.

Some of our favorites:

How to get your first pull up.

How to improve back pain.

The athlete pyramid:

and a “typical” class at CrossFit Hale

There are tons of great videos in there, and we are adding more every few weeks! Subscribe to our channel so you know when we’re adding them by clicking this link and clicking the “subscribe” button

If you have ideas or suggestions for videos you’d like to see, let me know!

Coach Jay

 


 

Announcements

NorCal Masters – Jan 26-27 – Come out and support 8 of our athletes at the Marin Fairgrounds. For many of us, it’s our first official competition, and it’s gonna be a blast!

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE 3 session prep course for members to go through how to attack some of the obstacles, and how to improve your running technique.

The price of the race goes up as the date approaches, and we don’t know when the groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.

Oly lifting course – Week of Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights.

We’ll send out the exact times and dates once we have our list of sign ups, and give you a few options to choose from. Email ashley@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.

 


Monday

A. Build to a heavy set of 3 Push Jerk

B. For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

In part 1, focus on bringing the bar down for your 2nd and 3rd reps in a way that you’re able to pop back up for the next. The more time the bar is on your shoulders, the less you can breathe. Your dip (and footwork in it) make or break this movement. 

Keep a steady pace on the row that you know you can maintain–the difference in a 2:00 split versus a 1:55 is ONLY 10 seconds across the entire effort, but if you come off the rower too taxed or lit up, you’ll rest far more than that in your transitions or by breaking barbell movements. 

You should be able to keep moving through deadlifts with minimal rest–use a mixed grip if you’re struggling to hold on, and remember to breathe/set at the top. For push jerks, this weight may be a stretch goal for all 9–if you’re efficient (that is, you come down from the top into a good receiving position for your next rep), this becomes more of a mental challenge. You will likely WANT to put down the bar midway, but do your best to keep mental composure. If you DO break the push jerk, aim for 6-3 or 5-4. 

Tuesday

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

“Annie” and then some! This will be a big midline challenge to start, but part B is where strategy gets interesting. The increasing reps will really test your stamina, muscle endurance, and mental toughness in the last two rounds. 

If dubs frustrate you to no end, your goal is simply to move and get your heart rate up–either with single unders or PRACTICE on double unders for no more than a minute (or less, as the rounds get shorter).

The KB swings will gas you more and more as you go, so have a breathing strategy. Stay tight and hit these unbroken. 

For the wall balls, take another breath before starting and try to go unbroken. At the very least, hit everything through the 15s without a break. For the 20 and 25, if you’re spent, focus on only two sets and DO NOT put the ball on the ground. Rest with it in your hands so you’ll get right back on it. 

Wednesday

AMRAP 18:
200m run
3 Rounds of “Cindy”
10 Power Snatches (115/75)

“Cindy”=
5 pull ups
10 push ups
15 air squats

Another of the “girls” here, sandwiched with cardio AND skilled weightlifting. Expect total body fatigue (muscular) as well as a challenge to keep composed to cycle through the snatches effectively.

This should be a medium weight for you–something that you can do touch & go without question and 10-15 unbroken when fresh. You may choose to break them into 2 sets as grip fatigues.

Aim to hit your runs at about the same 75% pace each time. Don’t start out so hot that you spend extra time transitioning to the other movements or fall off a cliff after the squats and snatches. Also: JOG or RUN all the way to your pull up bar! You can and will likely get a little rest on your push ups. 

Expect to hit 3+ rounds on this–4 should be doable if you keep up your hustle.

Thursday

On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

Bust out your fav jersey today–today’s WOD is reminiscent of ball practice. Volleyball, basketball, soccer… who doesn’t remember those glory days running the lines?! HA!

Seriously, though, it’s meant to be FUN, agility based cardio today! Aim for fast feet and QUICKNESS in your plate hops. Juking. Pivoting. Channel your inner baller. We don’t always focus on moving our feet so quickly, so really go for it and have fun. 

Deadlifts at the end teach you to switch gears, get tight, and lift under some cardio fatigue. This applies to ALL workouts where you’re breathing hard and moving weights quickly. The simplicity of this one and low reps mean you have time to focus. Aim to have at least a minute rest each round. Weight increases to something “sporty” for the day (heavy-ish by feel, but DEFINITELY unbroken), but you choose your own adventure. 

Friday

A. Build to a heavy single Hang Squat Clean

B. For Time:
50 Burpees
40/30 Calorie Row
30 Hang Squat Cleans (115/75)

Rx+: Assault Bike

Today you learn that smooth is steady, steady is fast. On both the burpees and squat cleans, reps will be high enough that you don’t want to red line! Find a cadence and stick to it. It’s only one round. 

For me, this involves counting in my head–if I’m jumping through burpees: 1, 2, 3 smooth and steady. Usually with this many burpees, walking up each rep saves a bit of time from jumping (if only because you keep your heart rate down and spend less time wishing you didn’t have so many burpees to go). 

Aim for big SMOOTH sets of squat cleans: 10-15 to start, then hold on for 8-7 (and 5 if needed). The more time the bar is in your hands in your transition from dip to hang, the worse your grip gets… be snappy with your transitions and get under that bar!

Use part A 1. for fun, and 2. to cue yourself to get under the bar and out of the hole smoothly as prep for part B.

Saturday

For Time: (In teams of 3)
100/75 Cal Bike or Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/75)
75 Box Jump Overs (24/20)
100/75 Cal Bike or Row

Yes, snatches again, BUT… it will be fun to play with the similarities between these and BOX JUMPS. WHAT?!

Instead of worrying about pulling the bar ALL THE WAY UP TO HERE (the weight is heavy to start, maybe a little scary or down to singles), think about pulling down under into that baby squat…. similar to how you don’t jump straight up to the box, but you pull your knees into that  low landing position. 

Keep moving, communicate with your partners, and play to your strengths. 

Sunday

5 Rounds:
12 Sand Bag Reverse Lunges
9 Power Cleans (115/75)
6 Strict Handstand Push-ups

Fun with odd object lunges! And STRICT strength!

Today is a little dose of functional fitness and some light power cleans. Playing with different types of loading (odd object versus nice, organized barbell, versus… your entire body upside down or dumbbell) will require some mental agility. 

Scale down # of strict HSPU (1-2 sets) or to one mat as needed. Otherwise, use strict DB press. 

How long does it take?

3…2…1….GO!!!

 

How long does it take to get “fit”?

However you define fitness (losing 20 lbs, running a 7 min mile, or having a six pack).

How long do you think it takes?

It depends on where you’re starting, of course, and what you do along the way…but there is usually an answer when you have a specific, measurable goal.

6 weeks, 12 weeks, 6 months…whatever the moment is that you hit those numbers, you “get” fit.

But unfortunately, that’s not how it works.

Reaching a goal doesn’t make you fit.

Being fit is a state of mind.

One that you only achieve when you do the things that a fit person does.

Training, eating well, recovering…

By that standard, It only takes an hour to get started, and perhaps a week or two to build up enough evidence to prove to yourself that you’re a fit person.

That’s why we always start with a basic habit…showing up.

Do that enough, and you start to feel like a “fit” person (aka an athlete)

And soon you start to look and perform like an athlete.

For this second full week of 2019, look at every day you come in is further evidence that you’re an athlete who is taking care of their health and fitness.

See you in the gym

Coach Jay

Announcements

MLK Holiday hours
On Jan 21 (MLK day) we will have 8 and 9am classes only

NorCal Masters – Jan 26-27 – Come out and support 8 of our athletes at the Marin Fairgrounds. For many of us, it’s our first official competition, and it’s gonna be a blast!

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we get a 20% discount if we sign up as a team….SO If you’re interested, email ashley@crossfithale.com and let her know and we’ll get a full list of people and buy all the tix together.

If you sign up, coach Mae is going to run a FREE 3 session prep course for members to go through how to attack some of the obstacles, and how to improve your running technique.

The price of the race goes up as the date approaches, so let us know by Jan 21st whether you want in and the 20% discount.

Oly lifting course – Week of Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights.

We’ll send out the exact times and dates once we have our list of sign ups, and give you a few options to choose from. Email ashley@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.

Get Back to CrossFit course – Jan 14 – 24th @ 6:30pm MWTh

Getting INTO CrossFit is almost easier than getting BACK to CrossFit. Once you know what you can do, and you’ve reached a certain level of fitness, you have higher expectations of what you SHOULD be able to do when you step into the gym.

A long layoff is tough mentally and physically on your body. However, if you’ve done this before, you know that it is the best way to get in and stay in amazing shape.

This course is designed to take the experienced CrossFitter who has been out of the game for a while and get them BACK into good habits. We will start with the basics, work with and around any injuries, and get you back to training.

If you’re a member who has been out for a while, this is a great chance to get back to a good habit (and it’s FREE). If you are on the outside looking in, it’s a great way to dip your toe back in and see if it is still the right thing for you. For non members, it costs $149 for six sessions over two weeks, and will be limited to 8 people.

Email me at jay@crossfithale.com if you’re interested.

 


 

Workouts for the week

Monday

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

 

MISSFIT:

15 min AMRAP:
15 Hang Power Snatch (75/55)
90 Singles
15 Overhead Squats (35/20)
30/21 Calorie Row

Shoulders and midline will be taxed on this one. Smooth is fast on this one. Aim to do the overhead squats unbroken–this means you’ll have to either strategically pace the double unders or take a break before picking up the bar. Scale barbell load knowing that you’ll at least START unbroken. Four rounds and change is doable, with 5 being a pretty solid stretch goal. 

Tuesday

3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/75)
9 Push Jerks (115/75)

MISSFIT 

3 Rounds:
21/15 Cal Bike
21 Ring Rows

Directly Into…

3 Rounds:
9 Power Cleans (75/55)
9 Push Jerks (75/55)

DANG! The first part will tax your arms with effectively a push (Assault Bike… or extra pull if you’re on the rower) and pull ups. For the second couplet, the weight is light enough to do push jerks unbroken for all rounds… plan to pace out the power cleans so you can take QUICK rest. 1-2-3-4, 3 breaths, 5-6-7-8, 3 breaths, 9 + ALL the push jerks. Be tenacious and don’t spend too much time waiting to pick up the bar. 

Wednesday

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

MISSFIT

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (125/85)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (135/95)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (155/105)
6 Lateral Barbell Burpees

This one looks FUN! The challenge for each round is to finish the wall balls as quickly as possible to leave time for the couplet. Once you get to the deadlift, goal is smooth and steady–the increasing weights PLUS burpees can get a little dicey if you get loose. Today would be a good day to make sure your bracing is on point. 

To be clear: you do the wall balls only ONCE… so it’s against a 5 minute clock: 50 wall balls, then AMRAP of 12 DL/12 lateral burpees. 

Increasing weights should NOT be close to your 1RM. Start at no more than 50%, then 55-60%, the 60%. When fresh you should be able to do these weights unbroken for these reps (12/9/6) without too much trouble. Especially in the 2nd and 3rd couplets, you may strategically break after the first round or two. 

 

Thursday

A. Strict Press:
Build to a heavy 5-3-1

B. AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

MISSFIT
A. Seated Strict press
5-3-1
* empty barbell*

Standing Strict press
5-3-1

B. 13 min AMRAP:
10 Plate Sit-Ups (35/25)
10 Strict Press (55/45)
100’ Walking Lunges

Part A is a fun test of strict strength AND a chance to figure out what you might lift for part B. As you know, strict press will fatigue quickly as weights and rep ranges increase. 

For Part B, STRICT will make things fun. There will be no distinct “arch” position to generate momentum for the toes to bar. Yes, that means that even a baby swing is out–aim to start and stay in a hollow position! You’ll be tempted (as you get tired) to bounce the strict press as well as kip the T2B–goal today is QUALITY. Aim for a weight you can do in 1-2 sets for strict press, and break T2B as needed when the kip instinct kicks in. 

Today is effectively a lower volume rest day, as strict will slow you down.

Friday

3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

MISSFIT

3 Rounds:
500 Meter Row
12 Front Squats (75/65)
21 Box Jump Overs (24/20)

 

This one should feel fairly quick. Aim for a 10s or so cushion from a strong 500m pace (that is, if  you can regularly pull a 1:45-1:50/500m pace on the rower, keep it under a 2:00 pace; if it’s more like 2:15 when you’re going hard, keep it under 2:25-2:30 pace). 

You’ll do the front squats unbroken from the ground. You just will. Don’t put the bar down. Move steadily through the box jump overs with a cadence in your head. Keep to it, even as you get tired. The row is almost a little rest. If you’re feeling fresh and fast, you should be in the 11 min range on this one. 

Saturday

5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

Choose your own adventure on this one! No prescribed weight here, but you’ll want a weight you can keep moving with (likely in the range of 50/35). Goal today is to go fast the first round (say 85%) and then HANG ON. Push hard to keep on pace, especially through the C2B and Cal Bike. Those of us that struggle with gymnastics will have a little road block there, but do your best to hold your sets together in your head and BREATHE to keep everything going.

Speaking of which: you should have about 90s to rest each round. Use this to slow your roll and catch up on your breath!

Sunday

For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

So many numbers!
100-80-60-40-20 Dubs
50-40-30-20-10 Squats

25-20-15-10-5 Push Ups

Solid bodyweight workout today, with reps that will help manage fatigue. With the decreasing reps, aim to just go, go, go on the squats–you’ll be able to manage the leg fatigue when you do the push ups. Reps on the push ups should be more manageable as you go and shouldn’t be a huge roadblock.

Lots of double unders today! Spend some time mashing your calves (THE BONE SAWWWW!!!!) after class. 

 

Welcome to 2019

Don’t you love the bike! Susana does! 🙂

It’s officially official, 2019 has begun.

In my mind, the first few workouts back after a long lay off don’t really count.

What I mean is, you DO them, but your scores or times or ability level when you do them is meaningless.

The only point for those first few workouts is to get back in the habit of training.

So if you took a couple weeks off, and you’re just working your way back, treat this week as a “habit” week.

Get in a habit, show up at least 3 times, and don’t worry about how you do on the workouts.

To help you with that, we’re doing a few cool things for the new year.

-Every workout now has MissFit scaling – You can now show up to any class and do the MissFit version of the workout (simpler movements, less barbells) if you choose. Of course, we still have our 10am and 6pm MissFit classes, but it will give you more options

-Workouts for the week – Our experiment of posting the workouts for the week was a hit, so we’re going to continue to post our weekly wods on Sunday nights so you can plan your week.

-A bunch of new (free) courses coming up, including olympic lifting, basic strength, advanced athlete, etc (see below)

-We’re getting OUT of the gym – This year, we are committed to getting you out of the gym and participating in as many races, challenges, competitions, and fun things as we can. My personal goal is to do one outside event each month.

Check out our workouts for the week our upcoming courses, and our challenges below

This is just a small sample of the things we have planned for you in 2019.

See you at the gym

Coach Jay

Announcements

Advanced course – 3 sessions – Saturday Jan 12 & 19 – 6:30am, Thursday Jan 24 @ 6:30pm

Each class is 90 mins, and will include a technical gymnastic skill, a heavy lift, and a competition style metcon. The goal of the course is to improve your skills, improve your intensity, and get you closer to RX.

This course will be specifically designed for folks competing in the NorCal Masters competition coming up on Jan 26-27, but its appropriate for everyone, as we’ll be covering things that will apply to any intermediate/advanced athlete who wants to improve their CrossFit skills.

Free for members. Sign up by emailing ashley@crossfithale.com and letting her know you’re in!

MLK Holiday hours
On Jan 21 (MLK day) we will have 8 and 9am classes only

NorCal Masters – Jan 26-27 – Come out and support 8 of our athletes at the Marin Fairgrounds. For many of us, it’s our first official competition, and it’s gonna be a blast!

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we get a 20% discount if we sign up as a team….SO If you’re interested, email ashley@crossfithale.com and let her know and we’ll get a full list of people and buy all the tix together.

If you sign up, coach Mae is going to run a FREE 3 session prep course for members to go through how to attack some of the obstacles, and how to improve your running technique.

The price of the race goes up as the date approaches, so let us know by Jan 21st whether you want in and the 20% discount.

Oly lifting course – Week of Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights.

We’ll send out the exact times and dates once we have our list of sign ups, and give you a few options to choose from. Email ashley@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.

Get Back to CrossFit course – Jan 14 – 24th @ 6:30pm MWTh

Getting INTO CrossFit is almost easier than getting BACK to CrossFit. Once you know what you can do, and you’ve reached a certain level of fitness, you have higher expectations of what you SHOULD be able to do when you step into the gym.

A long layoff is tough mentally and physically on your body. However, if you’ve done this before, you know that it is the best way to get in and stay in amazing shape.

This course is designed to take the experienced CrossFitter who has been out of the game for a while and get them BACK into good habits. We will start with the basics, work with and around any injuries, and get you back to training.

If you’re a member who has been out for a while, this is a great chance to get back to a good habit (and it’s FREE). If you are on the outside looking in, it’s a great way to dip your toe back in and see if it is still the right thing for you. For non members, it costs $149 for six sessions over two weeks, and will be limited to 8 people.

Email me at jay@crossfithale.com if you’re interested.

Overview for the week


Monday

A. Hang Power Clean: build to a heavy double

B. “DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

MISSFIT:
A. DB Hang Hang Power Cleans 4×5
Hang Power Cleans With the barbell
working on technique.

B. 5 Rounds For Time:
12 Deadlifts (75/55)
9 Power Cleans
6 Push Jerks

Oh, DT… notorious for instilling fear and frustration!! Part A should be a good precursor to B, but don’t blow up your grip too much… you’ll need it. The hang clean should feel poppy–focus on DRIVING WITH YOUR LEGS. The more you PULL, the more you SUFFER!

DT is a phenomenal test of both efficiency and stamina. You push JUST to the edge failure, but with a good strategy, you’ll minimize extra work. My go-to way to break as I get tired:
11 deadlifts
1 deadlift + 6-7 hang power cleans
2-3 hang power cleans + ALL of the push jerks

As the back end of the round, push jerks are often the worst. Your goal is to go unbroken on these, because you will be punished the worst (bringing the bar all the way back up!) if you break. If you haven’t done DT Rx, but you could hit 5-6 push jerks at this weight…give it a go.

Tuesday

For Time:
35 burpees or 50/35 Calorie Assault Bike
125 Double Unders
2k Row or 1 mile run
125 Double Unders
35 burpees or 50/35 Calorie Assault Bike

MISSFIT
For Time:
40/25 Cal Bike or 20 burpees
125 Singles
2k Row or 1 mile run
125 Singles
40/25 Cal Bike or 20 burpees

Breathe hard, then focus enough to hit the doubles… Two ways to approach this–harder on the bike (it could take you 2:30… or 4:00…) and rest a bit more on the double unders… or cruise at 70%, and save your composure. The latter is the wiser choice, BUT, if you’re training for something specific (say, a competition… like NorCal Masters), you might throw yourself a mini challenge of getting a bit more uncomfortable on the bike and then forcing yourself to get on the dubs.

For the row, aim to keep your stroke rate DOWN… more arms AND higher heart rate will punish you on the doubles. 26 strokes per minute or LESS, ideally. Focus on legs and efficiency, and just…. keep… grinding.

Wednesday

A. Build to a Heavy:
1 Pause Front Squat + 1 Front Squat

B. 3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

MISSFIT:
A. DB Front Squats with 3-sec pause
4×3

B. 1 Pausing Front Squat + 1 Front Squat
(with barbell working on technique)

C. 3 Rounds For Time:
10 Jumping Chest To Bar pull ups
10 Front Squats (75/55)
10 Burpees

Part A is a big test of position. Often, we rush through the bottom of the front squat… because it’s tough to keep elbows up, knees out, AND all of the things! Stay with it. This will make or break the latter half of your front squat sets in part B… 

Going to call part B the “mashed potato maker.” Efficient C2B require a tight hollow and arch (midline!)…heavy-ish front squats (at least for TEN, it’ll be heavy) will test your bracing stamina, and burpees are going to feel even worse if you have to snake your way up every rep.

If C2B AND the front squat weight are a huge challenge for you, choose one to focus on. Squats should be unbroken at LEAST for the first round or two, and ideally for all three, as picking the bar up again is extra punishment. Save yourself a bit on the burpees if the other two are challenging for you–step up, step down quickly. You’ll save time with a steady pace here and fewer breaks on C2B than if you redline. 

Thursday

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (65/45)

MISSFIT:
AMRAP 15:
30 AbMat Sit Ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (35/25)

If you’re feeling beat up from the heavy weights this week, this one is a good one to scale and or just move steadily.  This weight is HEAVY for DB snatch, but low in total volume. This means it’s done more for skill than suffering. Make sure you have a solid position at the bottom (wide feet as needed) and aim to lock out the DB as part of your landing position. A press-out won’t help. 

Move deliberately through the “sprints” with a few powerful pushes. At least it’s only 20 this time. Hahaha. 

Friday

“Fight Gone Bad”
3 Rounds for total reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

MISSFIT:
3 Rounds for total reps:
1 Minute Wall balls (20/14)
1 Minute KB Russian swings(53/35)
1 Minute Box Jumps (24/20)
1 Minute Push Press (65/45)
1 Minute Cal Row
1 Minute Rest

This is one of my most favorite workouts–just as it really starts to hurt, you switch to a movement to give yourself a little reprieve. Aim for one big set (45-50s), or two smaller, and minimize your transition times. That is, pick up the ball, bar, handle, whatever, and just do ONE before the 5-10s mark. DO NOT WAIT.

In terms of pacing: aim for steady breathing and steady pace on each movement. Find a cadence on your box jumps and wall balls to keep moving. On the SDLHP and push press, move FAST for one big early set, then break up into smaller ones later. Don’t forget to compare your scores to last time: August 11th, 2018.

Saturday

For Time (30 Minute Time Cap) in teams of 3:
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters (115/75)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

This one is a lot to read. Be prepared for:

  • Sets of 10 unbroken hang squat cleans and thrusters, into maybe sets of 5 in the last round 
  • Increasing weights… always something to look forward to!
  • A short distraction of burpees and T2B to get your heart rate up
  • Communicating and strategizing with your buddies through some long bike intervals to keep your legs from feeling like big, swollen ticks. 

Sunday

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings (53/35)
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

This one is a fun format! You’ll do said # of KB swings EMOM, leaving you a little less time to row each time. You’ll have ONE ongoing count up on this one, so don’t reset the monitor. Aim for a fast transition back to the rower and off onto the kettlebell. This one uses a bunch of grip, too… have a strategy to use more legs than arms on BOTH movements!

In the earlier rounds, 200m+ is doable if you push. In the later rounds, you should still be able to row for 30s or so, so shoot for 100m or more!

 

 

 

New Year, Same You

The Teen Titans with their game faces on!

Happy New Year!

Your workouts for the week are below. As you get back from your vacations, take this week to ease your way back into the program.

Note that for Monday the 31st, our last class starts at 5:30. There will be no 6pm or 6:30. For new year’s day, we have 8 and 9am class only, then we’re back to normal schedule!

Overview for the week:

Let’s get back to it! If you’ve been off for a while, keep the weights moderate and move yourself back to fitness gradually. If you’ve been consistent, use this week as a chance to push the pace on the benchmarks.

We’re doing a Fran variation (don’t worry, it’s not as bad as the original), and a “Chief” variation this week.

Our first workout of the year is a partner one with some strongman work. Since we only have 8 an 9 am classes, we’ve also given you a workout you can do at home if you can’t make it.

Email me if you have questions at info@crossfitthale.com.


Monday

For Time:
800m run
21 thrusters (95/65)
21 pull ups

2:00 rest

400m run
15 thrusters
15 pull ups

2:00 rest

200m run
9 thrusters
9 pull ups

*If you put the barbell down, 5 burpees over the barbell on the spot.

Today is a learnin’ day. Go unbroken on the thrusters. Just do it. If you put the barbell down, 5 burpees over the barbell before continuing. Expect the 15s to hurt.

Including rest, this is definitely doable in less than 20 mins.

Keep the pull ups together as much as possible (unbroken too, if that’s even a stretch goal for you). With the rest after each round AND the run, your grip will recover enough to hit smaller sets as the workout goes ahead. Aside from tearing, it’s ok to push your limits and go to failure today. 

Rowing would not be a great idea today. Bike or scale back runs to something you can do unbroken if needed. 

 

Tuesday

We’re open for 8am and 9am! Come in!

In teams of 2:
3 Rounds: 1 min per station
Sandbag Walking Lunges
Strict Pull Ups/Ring Rows
Tire Jump In + Over
Heavy Ball Toss
Sled push
Rest

Score is total reps

Not a lot of time at each station, and sharing the work should help. Communicate with your buddy–for some stations, 30s/each makes sense to minimize transitions. For others, you’ll want to switch often to manage fatigue. Happy 2019!

If you can’t make it, try this little burner…

For Time:
50-40-30-20-10
Jumping Lunges
Sit-ups

 

Wednesday

20 min AMRAP:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

The cardio portion should feel pretty consistent on this one. Aim for composure (keep the dubs together and strategically break them up to keep moving, if needed) and short transition times. Hit the power cleans straight away, and have a strategy to keep moving on the push ups (shoulders will likely hit fatigue first between the row, dubs, and push ups). Hand release and different hand angles and positions can help here. I’d expect scores ranging from 3-5 rounds today, but you’ve gotta keep pace to hit it!

 

Thursday

A. Work up to heavy set of 10 push press!
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Compose yourself at the top and prepare to receive the bar in the dip. The more you hesitate, the harder it’ll be to hit all 10. You should feel solid and confident for the first 5, but footwork and consistency will make or break your effort as weight gets heavier. 

B. 12 min AMRAP:
2 Push Presses (115/75)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/75)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/75)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s until time is up.

Ascending reps mean the first few rounds will go FAST! Breathe through your box overs enough to hit each round unbroken, but try to get yourself EARLY. You’ll ultimately fatigue and may end up breaking the toes to bar (do NOT go to total failure! quick 4-4 is better than staring at the bar) or push press as the reps increase. Use part A to grease the groove–push press should feel nimble (down and UP!) for as long as possible so that you don’t suffer by holding on to the bar for too long.

 

Friday

A. 5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

Oh boy. Which of these movements will be the most tempting?!!! KB swings will be easiest to go unbroken for the entire minute, and you’ll obviously rack up the most reps, but you’ll be freshest for the wall balls. Hit wall balls unbroken for at least the first round or two, then perhaps one big set (:40) a breath, and a few more reps as the rounds go.

I know how much you love the bike…. here’s a hack. Get the RPMs up as HIGH as possible in the first 10-15s and then back off… that residual momentum will get you more cals, even if you dog the next 20s. Literally, as HIGH AS YOU CAN. At the 40s mark, give it one more burst for as long as you can maintain. If you’re really pushing, you can easily get 10-20 cals in the first 20-30s, and then just scrap together whatever possible in remaining time.

PS. Legs and lungs all day.

Saturday

In pairs:
19 min AMRAP:
30 DB walking lunges (45/35–just one!)
10 burpees over DB
30 DB power snatch
10 burpees over DB
30 DB sit ups
10 burpees over DB

Guest day today! Goal is to communicate and alternate as much as needed to maintain speed. Split everything up as needed–does not have to be equal. Burpees should be steady every round–with a longer workout, you won’t need to push to red line, so aim for efficiency. Choose a weight you could use for 10 unbroken reps of each movement. 

Bring your favorite swolemate and have a fun team name ready!

Sunday

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike
25 Double Unders
5 Front Squats

This is a strength day disguised as a date with the Assault Bike. It’s so important (and useful) to test your composure under cardio fatigue–your front squat load will take on a different stimulus when: 1. you’re forced to take the reps from the ground (and do all 5 unbroken) and 2. you’re breathing really hard!!

The bike and dubs should only take a minute total. Goal is to get you breathing hard enough to challenge your strength and positions. Pick a weight you’re confident with cleaning from the ground, and hit your first with a squat clean if at all possible!

 

On the 10th Day of CrossFit…


…Annie!!! 

For time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

This one is a test of composure (dubs!), with a little core work to make them more difficult. This should take you between 5 and 10 minutes. If you can do 5+ double unders unbroken, you should GO FOR IT! If you have a few here and there, spend no more than 90s working on them for the 50-40, and no more than a minute on the 30-20-10…but TRY THEM! You might just find yourself with a new PR.

A few tips to survive Annie unscathed:

  1. Be one with the rope. Find a way to breathe. Find a rhythm. Now, HEAR the rhythm. One-two, one-two, one-two.
  2. Chest up, butt tight. Ever felt like Flipper, unable to control your feet kicking out in front of you? Find a nice neutral stance. I once heard some wise words on how to brace for dubs…”act like you’re holding a fart in.” Thanks, Dr. DiToro! This will help keep your core tight so you are bouncier, and jumping becomes easier.
  3. Speaking of… butts…avoid wearing pants with zippers. Avoid fabrics that might swish or bunch under your low back. If you’re prone to that lovely chafing that comes with sit ups (or you just don’t have much padding), grab a mat.
  4. Just keep moving. No matter how frustrating the double unders (OR SINGLE UNDERS, for that matter!) may be, it’ll be over soon. Breathe, get sweaty, and check off another of the 12 days.

Hopefully not too many “tiger stripes” coming out of those double unders. After Hammer yesterday, this one will not be too much volume. If you need to repeat a workout from earlier in the 12 days, TODAY IS THE DAY.

Just 2 to go after this! Home stretch

 

 

On the 9th Day of CrossFit


…we’re layin’ down the Hammer!! 

“Hammer”
5 Rounds, EACH for time:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull Ups
90s Rest

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

This one is another Hero WOD. While these tend to be tests of mental fortitude, this one will test your strategy, your muscle endurance, and your ability to hold it together with pretty minimal rest.

If you’ve done “DT,” expect this one to be similar with the weightlifting. The added gymnastics and rest will add a little sparkle AND make it tempting and easier to get through the lifts. TAKE THE BAIT. Aim to get through the barbell work unbroken, or by putting the bar down only once in later rounds. This is your big test today. Little or NO rest here.

The 90s after each round will serve as a little time to get your heart rate down, so USE IT WISELY. Breathe with purpose, and stay away from panting hamster breaths.

The rest, however, will NOT be nearly enough rest for your shoulders and legs to feel ready again. Expect each round to get a little worse on the grip. For the pull ups, aim for a big set to start, then try to take minimal rest as you hit smaller sets. 10-6-4 might work well. Do NOT take your grip to failure. You’ve got to hold on to that bar!

On the 6th Day of CrossFit…


…my coach gave to me….Rahoi! I remember back to the FIRST 12 days at Hale and I was so happy for this one. Burpees AND I got to workout next to Nancy. YESSSS!

Not just fun to say, but a nasty, spicy 12 min AMRAP:
12 box jumps (24/20)
6 Thrusters
6 Bar Facing Burpees

And, good math to boot! 6th day of these 12 day shenanigans… easy to remember, right?!

With the SMALL sets, it’ll be key to move through the thrusters and burpees QUICKLY. Six rounds is EASILY doable, and I expect some folks to push for 8 or 9+… Similar to my OTHER favorite, 11.2, goal here is to stay steady through the box jumps and then NAIL the thrusters and burpees.

Burpees should be on a 1, 2, 3 count. Flop, pop, hop. Don’t forget to breathe as you go–so long as you keep them efficient and solid, 6 reps shouldn’t do you in. As you start to tire, you may opt to walk through the burpees to keep moving, but DO NOT pause long. It’s better to SLOWLY do a burpee and have FIVE left, than stare and wait and still have six to go. Just sayin’.

You can make this one hurt as much as you want. If you’re feeling great, push. If you’re feeling wrecked, just promise yourself to start. Then move to the next set. And the next. Just keep swimming. After this one, you’re halfway done!

Lastly, let us not forget: as a “hero” workout, this one has a story behind the name.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.