Been a rough week for air quality. If you’re outside for the next few days, we recommend wearing a mask like Ryo!
Our thoughts are with the people affected by the Northern California fires. If you would like to donate, go to the American Red Cross to find out how.
The gym remains open throughout, and including a full schedule on Veterans day (with a hero workout to honor our Vets). We are keeping the doors closed and avoiding any running during the workouts until things clear up.
On to the announcements…programming for this week at the end.
Share your feedback and win a month free!
We are planning for 2019 and would love to hear from you.
Please take a min and fill out our survey here.
At the end of the month, we will hold a raffle for all the folks who filled it out, and one lucky member will win a month free membership!
Basic Strength – Nov 13th – 27th @ 6:30pm Tuesdays – FREE FOR MEMBERS
There are 4 spots left in our basic strength course.
It’s 3 weeks of coaching on basic barbell movements (squat, press, deadlift, etc) Each class is 60 mins, and will include mobility, basic instruction on the lifts, and coaching through the movement as we add weight. It’s intended for everyone from beginner to intermediate who wants to improve lifting technique under a watchful eye.
Cost is $79 for non members and FREE for members send me an email if you want in firstname.lastname@example.org.
You must sign up to attend, and attend all sessions.
Nor Cal Masters 2019 – Jan 26-27th 2019
The Nor Cal masters is a local CrossFit competition for folks 35+ only. It’s a well run, fun, 2 day comp that helps raise money for charity. Mike, Larry and I did it last year and had a blast! We are hoping to get a dozen Halers out to compete this year.
If you have never done a competition before, this is a really good one to start with…
- two days and 6-7 workouts – Jan 26-27
- No handstand push ups, snatch, or muscle ups
- Divided into age groups (35-39, 40-44, 45-49, etc)
- It’s just over the bridge in Marin, and well organized/run by TJ at TJ’s gyms for the last 9 years
It’s friendly, accessible, and fun. It’s the only competition I do every year, and great timing to prep for the CrossFit games open.
The reason we are announcing it now is that it sells out every year! If you want in, you need to sign up now before it sells out. Click the link below to register. Cost is $250. We will be preparing in the lead up to it by practicing workouts from 2017 and 2018.
Christmas activities – Save the date!
Christmas Cookie exchange and Decorating party Nov 30 @ 6:30pm
Our fav way to kick off the holiday season is to bake some cookies, put on some Christmas music, make some cider (or egg nog) and decorate the gym. This is just a simple get together, no workouts, no costumes…just fun with your friends.
Not to worry if you have dietary issues, we have some amazing creative bakers who always bring diet friendly options. If you are less creative, grab your fav store bought cookies and join us for some festive fun.
12 Days of CrossFit! Dec 3rd – 14th (save the date)
12 Benchmark workouts in 12 days. Our fav challenge of the year!
Christmas Party and Talent Show – Dec 14th @ 5:30pm.
We finish up the holiday season with our annual Talent Show, awards ceremony, and party. This year we are celebrating our 5th anniversary. Sign up for the talent show at the front desk!
On to the programming.
Overview for the week:
Lot of conditioning work this week, including benchmarks on Monday (“Hildy”) and Friday (“Cindy”). We’re doing a few more pull ups this week, so protect your grip by breaking up the sets early and often.
Our heavy days this week have us doing Turkish get ups and squat cleans. This will be the last week of our squat clean progressions, so GO for it.
Don’t forget you can always see and log the workout by going to SugarWod and signing up for CrossFit Hale.
Coaches notes for each day are below in italics. Email me if you have questions at email@example.com.
75 thrusters, 45-lb. barbell
75 wall-ball shots, 20-lb. ball
If you’ve got a 20-lb. vest or body armor, wear it.
A “Hero” workout for veterans day. Cut off time for this one is 45 mins. Empty barbell fo the thrusters, standard weight for the wall ball. This will be a fun one to do with friends.
All classes will be run as normal for veterans day. We may have to stagger the start for bigger classes.
A: Work up to a new 1 rep max of turkish get up per side
B: For time:
10 turkish get ups 53/35
50 double unders
8 turkish get ups
40 double unders
6 turkish get ups
30 double unders
4 turkish get ups
20 double unders
2 turkish get ups
10 double unders
Rx+ = triple unders 10/8/6/4/2
25 min cut off
Score on part A is the weight you are able to successfully do on both left and right sides. It’s a technical movement, so don’t expect miracles, but be intentional about each movement and nail each position before moving on to the next one. We’ll be coaching you through it, but here’s a vid on how to do it so you can prepare.
For part B, the score is your total time. You won’t be able to move fast on this one (nor should you), The get up takes time, so don’t skip steps. The cut off is nice and long so you have time to work on this one. Go for doubles if you’ve got them, or do 100 singles if you don’t. If you have even one triple, go for it.
A: 10 min AMRAP (as many rounds as possible):
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
B: 10 min AMRAP (as many rounds as possible):
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
Two scores for this one, rounds and reps for part A and rounds and reps for part B. A 10 min AMRAP of pushing, followed by a 10 min am rap of pulling. Your goal today should be to keep moving at a good pace. The barbell work is meant to be medium weight. You will likely have to break it up, but if you’re scaling this one, pick a weight that you can do 7-10 reps when fresh, and 5-7 reps when tired.
If you’re going RX+, your grip will take an extra beating on this one with the muscle ups. Protect your hands by taking your and/or breaking up the sets as needed.
A: Squat Clean:
3 sets of 2 reps at @80% of Last Monday’s weight, lift every 60 seconds.
3 sets of 1 reps at 85% of last Monday’s weight, lift every 60 seconds
B: 3 rounds for time of:
2 min sandbag HUG hold
20 sandbag good mornings
20 sit ups
20 min cut off.
Score for part A is the weight you finish with for the sets of 1. We’re working up to heavy stuff today, and this is where your practice should pay off. If you missed previous cycles of this, just work up to a weight that feels heavy-ish and practice.
Score for part B is time. You’re holding an odd object and this will be taxing on your midline. RX+: If the hold feels too light for 2 mins straight, grab a heavy D Ball (100/80). Either way, you’ll have to be tight and strong to hold the weight AND breathe through to hit the full 2 mins unbroken.
Based on air quality, we modified this one from the original 400m run.
20 mins, as many rounds as possible of:
15 Air Squats
The classic benchmark. If you have a few pull ups and can go rx, GO for it. Even if you only get a few rounds, it’s worth the effort. If you’ve done this before, focus on fast transitions, smooth reps, and full range of motion. If you’re scaling down, we will be setting you up with a movement that allows you full range of motion (ring rows, elevated push ups, etc)
As many rounds as possible in 30 mins of:
1500 m row with a partner
30 wall ball toss to partner
30 wall ball slam to partner
Your score is rounds plus reps, count each meter as a rep – Split up the row any way you like, with one person rowing at a time. For the wall ball toss, you’ll be essentially doing a wall ball, hitting the target, but with your partner catching it, throwing it up to the target so it comes back to you. The wall ball slam is just a ball slam, but with a wall ball, and you’re bouncing it to your partner.
The goal of this workout is to work hard together, use your hips to figure out the slam, and sweat.
3 Rounds for time of:
15 Box Jumps w. step down (24 in/20 in)
5 dumbbell Man Makers (50lb/35lb)
Score on this one is your total time (don’t include the last 2 min rest). The goal is for you to move quickly through each round. The rest is enough for you to run fast again on the next round. Pick a weight that pushes you on the dumbbell man makers. Here’s a link to explain what they are.