All posts by Jay

On the 4th day of CrossFit…

My coach gave to me…

Squat cleans and ring dips.

Elizabeth!!!

Just like yesterday, we’re doing 21-15-9 of weightlifting and gymnastics.

Unlike yesterday, we’re going heavy and technical today, with squat cleans at 135/95 and ring dips.

Luckily if you were here last week, you got a good taste of squat cleans at this weight, so you’ll know what to expect.

This format is a classic CrossFit style one weightlifting movement and one gymnastic movement in a 21-15-9 rep scheme.

Whenever you see 21-15-9, you know you have to look out for the 15’s…that’s when the workout gets real. If you can make it through the 15, it’s all downhill from there.

Workout:
Elizabeth
21-15-9 of:
Squat Clean 135/95
Ring dips

Coaches Notes:

Your strategy today depends on how you’re scaling this. This is not as much of a sprint as yesterday.

If you’re a stronger athlete, you’re more likely to struggle with the ring dips (or push ups) and you’ll need to make sure you manage your shoulder/chest/tricep fatigue so you don’t fail.

If you’re ok with the gymnastics, then you’ll need to manage your cycling…it’s tough to pick up the bar when you’re fatigued.

Select a weight today that will allow you to keep moving through about 8-12 reps, and a scaling on the ring dips you can do for another 8-12.

On the first day of CrossFit!

On the first day of CrossFit, my coach gave to me….

Nasty girls!

We always start the 12 days with Nasty girls, because it’s one one of the most fun workouts we do every year. It’s short and sweet and sets you up for the rest of the week to come.

Quick logistics note. This week and next we’ll be revealing the workouts every day at 5pm on the blog, rather than a week at a time. If you’re planning your week, plan on showing up every day!

When you show up, do the workout, and scale it appropriately so you can keep showing up for all 12 days. Each day you do, you get entered into a raffle for prizes at the party!

Day 1 of the 12 days – Nasty Girls

Crossfit:
3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power cleans (135/95)
(20 min cap)

MissFit:
3 Rounds for time of:
50 air squats
7 Push ups
7 Ring rows
10 dumbbell hang power cleans (35/25 lbs)
(20 min cap)

“Nasty Girls” is a fast, fun workout designed to test you gymnastic and weightlifting skills. Times on this one will range from 6 mins to 20 mins depending on scaling and how well you do on the gymnastics.

For the air squats, just move through them quickly. For the muscle ups, do them if you have them, but scale them down to 7 pull, then 7 push based on your ability.

For the pulls, you can choose:
7 Chest to bar pull ups
7 pull ups
7 ring rows

For the push, you can choose
7 ring dips
7 ring push ups
7 push ups

The hang power cleans shouldn’t give you too much trouble. Pick a weight you can do at least 5-7 without stopping if you’re scaling down from the given weight.

The power in this workout is in how all these movements are combined together. Each round is a little more difficult than the last.

Last Days of November

Hug your coach today!

It’s the last week of November…That means it’s almost time for the 12 days of CrossFit!

While most people are going into hibernation and setting themselves up for a rude awakening come the new year, you’ll be doing 12 benchmark workouts in 12 days and getting you ready to go into the holidays strong!

Your goal for the 12 days will be to SHOW UP! It doesn’t matter how well you do, just THAT you do. After it’s all done on Dec 14th, we’ll be celebrating with good friends, good food, and good beer.

Use this week to set you up to be ready for the 12 days.

Announcements

Share your feedback and win a month free!

This is your last week to share your feedback for 2019.

Please take a min and fill out our survey here.

At the end of this week, we will hold a raffle for all the folks who filled it out, and one lucky member will win a month free membership!

 

Guest Day Dec 1st – 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

 

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…

Some details.

  • 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.

Click here to register

 

12 Days of CrossFit!

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 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

Holiday Party – Dec 14th @ 5:30pm @ East Brothers Brewery

On to the programming.

 


 

Overview for the week:

Our goal this week is to set you up for the 12 days of CrossFit, which starts next Monday.

Our heavy days are Monday (Overhead Squats) and Wednesday (Bench, Deadlift, Squat clean). There are a bunch of lighter, more cardio heavy workouts mixed in with those, and a guest day workout with a partner on Saturday.

If you’re resting this week, consider Thursday and Sunday for the rest days. If you show up for 4-6 days this week, you’ll be ready for the benchmarks!

Note that for the NEXT TWO WEEKS after this, I will be posting the workouts daily for the 12 days instead of the weekly post. Part of the fun is not knowing what is next.

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

 

Monday

A: 3 min AMRAP:
21 Overhead Squats (95/65)
21 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

B: 3 min AMRAP:
18 Overhead Squats (115/75)
18 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

C: 3 min AMRAP:
15 Overhead Squats (135/95)
15 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

D: 3 min AMRAP:
12 Overhead Squats (155/105)
12 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

Each round is scored separately as total reps + calories.

You’ll be challenged to keep a good position while you’re tired with this overhead squat workout. The weights go up each round, and you’ll want to select a weight that allows you to finish each round in 1-2 sets. If the given weights are too heavy, select something that allows you to do 25, 20, 15, and 10 reps without breaking up the sets. Another option for the movement is front squats.

Move steadily and intentionally on the burpees to get through them, and save your energy for the rower. Get as many calories on that thing as possible!

 

Tuesday

15 min AMRAP:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Score is rounds + reps

Goal of this workout is to keep moving with few breaks for the entire 15 mins. Pick a weight for the power clean that you can do 25+ reps when fresh, and a scaling on toes to bar that allows you to do them in 1-2 sets.

That said, if you need to break it up to keep moving, then do it! You want to be moving and breathing and sweating, not standing next to the bar during this one.

 

Wednesday

In Teams of 3
A: As many rounds as possible in 7 mins of:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Rest 3 Minutes

Each round is scored separately as total reps for each.

Three movements, three AMRAPS, and 3 teammates. The goal today is to lift some light/medium/heavy weights with your friends. It’s a great way to get some weightlifting work in while keeping up the intensity.

Select a weight that you can handle for 21+ reps (first weight), 15+ reps (second weight) and 10+ reps (third weight). You will want to split up the work evenly between your partners…we want you to working hard for larger sets, but never to failure.

Use the 3 mins of rest to change weights on your barbell and record your scores, as well as recover.

 

Thursday

6 rounds for time of:
15/12 Cal bike or row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

Plan on breathing HARD today. Since you’re doing 6 rounds, you’ll need to figure out the appropriate pacing to make sure you can keep moving. The farmers carries should be an unbroken 100 meters, so select your weight so you don’t have to put it down.

If a bike is free, select that first. Burpees should be smooth and steady so you can transition right to the carries.

 

Friday

5 Rounds of:
4 min AMRAP:
400 Meter Run
5 pull ups
10 push ups
15 air squats
Max Squat Cleans (135/95) in Time Remaining

Then, 2 min rest

Score is total number of reps of squat cleans

Doing a lot of different movements today. The goal is to get through the run and gymnastic movements as fast as possible to leave yourself maximum time for the squat cleans. As you get tired, it will be a challenge to maintain the pace. Set a benchmark in the first two rounds and then try to match it for the remaining 3 rounds.

This will be a good challenge of your ability to pace and stay focused.

For the squat cleans, select a weight you can do at least 10 reps without stopping. It should feel medium, not super heavy. If you are still struggling with the skill of squat cleans, you can substitute with front squats at a slightly heavier weight.

 

Saturday – GUEST DAY

As many rounds as possible in 20 mins (with a partner) of:
20 Wallballs (20/14)
20 KB swings (53/35)
20 Box Jumps (24/20)
20 Dumbbell push press (35/20)
200m run

Pushing, pulling and running. We’re going lighter with the weight today so you can keep moving. One person works at a time throughout this workout, but both of you will run together. Focus on moving smoothly and steadily in big sets. We’re particularly interested in your footwork today, make sure you place them in the right spot so you can use your legs for each of the movements.

Scale the weight to something you can handle for 10-20 reps.

If you’re feeling spicy, go for it solo.

 

Sunday

6 rounds for time of:

10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-ups

In this Sunday triplet workout, pick a weight on the dumbbell strict press that you can complete 20+ repetitions unbroken when fresh. With 60 total repetitions within the workout, a maximum of one break is suggested per round if you need it. If we are short on bikes, sub a row.

Back for Thanksgiving!

Smile!

After another rough week for air quality, we’re hoping to get back to normal this week. For Monday, we are planning to have a regular schedule, with all classes and appointments running as normal. We will keep the doors closed and advise how to approach the workouts depending on how the air quality goes to start the week.

Since we had to close over the weekend due to air quality, we are planning to run an 8 an 9am class on Thanksgiving morning, so you get keep your routine going. We’re also running 8 and 9am on the Friday AFTER Thanksgiving. See the end of this post for the workouts we’ll be doing.

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.

On to the announcements…programming for this week at the end.

Announcements

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!

 

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…

Some details.

  • 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.

Click here to register

 

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.

Kid friendly.

12 Days of CrossFit! Dec 3rd – 14th (save the date)

12 Benchmark workouts in 12 days. Our fav challenge of the year!

Christmas Party – Dec 14th @ 5:30pm.

On to the programming.

 


 

Overview for the week:

As the air starts to clear and we get back to normal in the gym, we’ve got a great slate of workouts for you to do!

We start heavy with a complex called “Macho man”, then hit two benchmarks on Wednesday and Thursday in “Christine” and “Cindy”. Later in the week, we finally get back outside and running again as the air clears up with a partner workout on Saturday.

We apologize for the air quality closures over the weekend, but to help make up for it, we’re adding classes at 8am and 9am on Thursday (Thanksgiving) for you to get your workout fix in. We will also have classes at 8 and 9am on Friday.

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 jay@crossfitthale.com.

 

Monday

A: Build to Heavy Complex of “Macho man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

B: 12 min AMRAP (as many rounds as possible)
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Score is rounds + reps

For part A, the goal is to work up to a weight that you can do all 9 reps before you put the barbell down. For beginners getting used to the movement, it might be an empty barbell or a pair of dumbbells. For intermediate/advanced, it will be a mental challenge to keep the reps going.

Part B is the same movements with toes to bar added in. In part B, you can put the barbell down at any time, either mid-set or between sets. The push jerk is the limiting factor, so pick a weight that you can do at least 10 push jerks in a row when fresh. For the toes to bar, you should select a scaling you can do unbroken when fresh (without stopping).

 

Tuesday

For time:
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
28/20 Calorie Row or Assault Bike

Score is time.

Advanced/Intermediate athletes should do American swings for today’s workout. Beginners or people with back issues should focus on Russian swings (above eye level). The goal is to use the hips on the swings, and keep them engaged for the entire swing. Many struggle to keep them engaged when we go all the way overhead (American swing), so we advise keeping the range of motion short to ensure safety.

The goal for the swings is to do them as unbroken as possible (don’t stop swinging until you get the number listed). If your form breaks down, then break it up into 2 or 3 sets as needed.

Bike is preferred for this one, if available, as we’ll be rowing again tomorrow. Go a bit faster on the row/bike to finish under 2 mins for each set of calories.

 

Wednesday

Christine
3 Rounds For Time of:
500m row
12 Deadlifts (bodyweight)
21 box jumps (24/20)

Christine is a fun benchmark workout that uses your bodyweight as a determining factor for the deadlifts. You should choose a weight that you could do 25 reps of when fresh.

Goal today is to go FAST with good technique. You’ll be hitting this at 85-90% effort each round, and should be able to keep moving throughout. You should feel like you put in some WORK at the end.

We will spend time on technique in class today, and focus on pushing you to move faster…for bigger classes we may run two heats.

 

Thursday

– We are OPEN today for 8 and 9am classes.

Cindy
20 mins, as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Air Squats

“Cindy” is a classic benchmark, and great for both beginners and advanced athletes. It tests your ability to do full range of motion and maintain aerobic intensity even as your muscular stamina decreases. 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)

 

Friday

– We have 8 and 9am classes today.

3 Rounds for reps of:
3 Minute Calorie Row
2 Minute Shuttle runs (10 m)
1 Minute Sit-ups

Rest 2 Minutes Between Rounds

Score is total reps + calories across all rounds.

You’re doing 6 mins of work, then resting for 2:00. The goal is to set a good pace and maintain/repeat that pace across all 3 rounds. Use the info from the rowing monitor along with the reps of the run/sit up to check your pace and maintain it. What was my Cal/Hr? What was my Wattage? Did my power output change from round 1 to round 2? How many total reps did I get? Did I hold similar reps across the three rounds? Did I come out too hot? Learning how to pace is an essential element of fitness, so use today to practice.

If running is not an option, sub in calories on the assault bike instead.

 

Saturday

2 Rounds For Time (in teams of 3):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

30 min cap

One person will work at a time. For the runs, each person will run 200m before you move on to the next movement. We are doing this in 3’s so you will have a work to rest ratio of 1:2 (resting twice as much time as you’re working). This allows you to push the intensity on the runs and weighted movements more than if you did this on your own. For the weights and box jumps, pick something you can perform for 20+ reps when fresh…goal today is to work a medium/light weight and keep moving for the entire 30 mins.

The cut off for this workout is purposefully aggressive to create a challenge for you…if you move swiftly and keep moving, you have a chance of finishing.

 

Sunday

A: Max set of strict pull ups

B: 15 min AMRAP (as many rounds as possible) of:

5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike/Row
Score is number of rounds/reps you finish.

Practice on the strict pull up today. If you have them, use them! If you just have a few, scale the number down to something you can achieve in less than 60 seconds when fresh. If you’r working on strict pull ups, today is a good day to use the band for part A, and use the rings for part B (but with a challenging angle). It’s Very important to establish and build your ability to do strict pull ups before you move on to any sort of kipping.

Spare the air

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.

Announcements

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 jay@crossfithale.com.

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…

Some details.

  • 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.

Click here to register

 

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.

Kid friendly.

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 jay@crossfitthale.com.

 

Monday

“Hildy”
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
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.

 

Tuesday

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.

 

Wednesday

A: 10 min AMRAP (as many rounds as possible):
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row

Rest 2:00

B: 10 min AMRAP (as many rounds as possible):
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row

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.

 

Thursday

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.

DUE TO AIR QUALITY, WE MODIFIED PART B FROM THE ORIGINAL 400m RUN. WE’VE ALSO MADE IT OPTIONAL. Your goal today is to focus on the squat cleans and moving well.

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. We don’t want you breathing too hard today.

Note: Gym is CLOSED after 5:30pm today due to air quality.

Friday

GYM is CLOSED today.

Here’s a workout you can try at home.

A – Accumulate 10 mins at the bottom of your squat – check out the 10 min squat test here for ideas on how to modify it for you –
B – Accumulate 5 mins in a handstand or a plank

Goal today is to get your body moving, NOT to breathe hard. You don’t need to do 10 mins in a row or 5 mins in a row. You just want to open up those hips and shoulders by holding some static positions. Split up the time any way you like, just accumulate the minutes.

Saturday

Every min on the min for 20 mins.

First min – 20 second hollow hold – example here
Second min – 20 second superman hold – example here

Start a 20 min clock and do a hollow hold for 20 seconds in the first min (with 40 seconds of rest), then the second min do 20 seconds of superman hold (with 40 seconds rest)

The harder you flex on this one, the tougher this workout gets. Be disciplined about your holds and use the clock to make SURE you’re holding them for 20 secs each. If hollow hold isn’t working for you, do a dead bug for 20 seconds instead.

Sunday

No Classes today due to air quality, but we WILL have open gym from 8-10am to get you out of the house.

3 rounds for time of:
21 – 15 – 9
air squats
push ups
sit ups

Rx + – jumping squats and clapping push ups
Goal is to finish in under 15 mins, so scale down as necessary.

Depending on how the quality is in your house, you may want to go easy on this one. If you’re feeling good, go hard on it and you’ll be breathing heavy at the end. Shake your arms out on the push ups, as it will likely be the toughest part.

Living Better Podcast – Ep 35 – Deadlifts and Hot Cheetos with Coach Wendy

“If you want to eat bags of Hot Cheetos, you need to do some running” – Wendy’s mom

Wendy’s athletic career started with a simple rule her mother made to get her out of the house. She started with sports like soccer and running, but eventually she found her way to 24 hour fitness.

Not wanting to go alone, she dragged her sister Lilly along with her…

They would go as often as they could, but they HATED it. Every single day was a struggle, convincing Lilly to go with her only to end up waiting 30 mins to get on a treadmill or a Stair Master.

Eventually they found their way to Hale almost 5 years ago and it changed everything..

Both Lilly and Wendy are now coaches at Hale, and have been part of its fabric since the beginning.

Learn more about Wendy and her journey in this week’s living better podcast.

In this episode, you will learn:

* Where our powerful duo of Medinas got their start & how shy Lilly was on day one
* What helped Wendy make progress so fast
* How a 10 min workout on the first day changed Wendy’s thinking about what “fitness” is
* What she LOVES about coaching
* Where Wendy gets her confidence.

It’s really easy to look at coach Wendy and assume that it was easy for her, but in this episode you’ll get to see her in a whole new light.

Check it out.

Coach Jay

PS – We had a lot of interest in our Advanced course this weekend from all types of athletes. Some of you said you wanted to do the course that you wanted to work with/get familiar with the barbell.

So we are running another 3 week course starting next Tuesday called “Basic Barbell”. The goal of this course is to get you comfortable with the barbell movements you see on a regular basis at Hale (Squats, Deadlifts, Presses, etc).

It will be 3 weeks long, each class will be 60 mins, and it will run starting Tuesday Nov 13 (next week), going through Tuesday Nov 27 at 6:30pm each evening.

Cost is FREE for members. If you’re interested, send a note to jay@crossfithale.com and let me know. We require 8 people minimum to make it go….It will not get in the way of your normal training, if you want to do it after class.

PPS – If you haven’t signed up for the advanced course and still want in, it starts THIS Saturday at 6:30am. If you don’t sign up, you’re not in…We have 2 spots left, so let me know if you want in @ jay@crossfithale.com

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 – Click here.

Subscribe via Stitcher Click here.

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

Fall back!

Thanks to everyone who came to our guest day for November! It was so fun to throw down with all our friends and family! Our next guest day is Dec 1st at 8 and 9am.

Hope you set your clocks this weekend! Now is a great time to reset your sleep habits!

Our equation for health is:

Fitness = Training + Nutrition + Recovery.

If you don’t recover (sleep and managing stress), you will struggle to get fit…grab that extra early morning hour and get your 8 hours this week!

On to the announcements…programming for this week at the end.

Announcements

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!

 

Schedule update – 6:45 and 10am are back on!

We heard your feedback. 6:45 and 10am will resume as normal 5 days per week, including Tuesday and Thursday. We will ask for more feedback for future schedule changes before they happen.

We are closed Thanksgiving Day. 8am and 9am only on Friday the 23rd (the day after Thanksgiving)

 

Hale Kid Titans new session! Nov 7th – Dec 19 @ 3:30pm – THIS WEEK

There are four spots left for our next session of Hale Kid Titans (7-12) starting this week! It’s every Wednesday at 3:30 for 6 weeks (with a break at Thanksgiving on Nov 21st). Email katie@crossfithale.com to grab your spot.

 

Advanced Course – Nov 10th – 24th @ 6:30am Saturdays – NOW FREE FOR MEMBERS

There are 6 spots left for our Advanced course starting this week.

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 ready to do the workouts as Rx’ed during 12 days of CrossFit.

This isn’t for the faint of heart…show up ready to move heavy weights, learn some new stuff, and throw down with your fellow athletes.

You don’t have to be an advanced athlete to attend…if you DON’T have some of the advanced skills, this is a good chance to learn. You should feel competent in the basic barbell and gymnastic movements and be doing SOME of the workouts RX’ed. We will moving fast and coaching the technical stuff more than the basics….but most importantly, you need to come in ready to learn AND work hard.

Cost is $79 for non members and FREE for members (12 person limit), send me an email if you want in jay@crossfithale.com.

You must sign up to attend, and attend all sessions.

Depending on how this goes, we’ll be doing a second session in January geared towards people competing in the…

 

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…

Some details.

  • 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.

Click here to register
 

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.

Kid friendly.

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:

We are putting in a bunch of work for the first few weeks of the month to accommodate the days you’re going to take off around Thanksgiving. Three more benchmarks this week, with “Pavement”, “Timebomb” and a workout from the 2014 regionals. You’ll also be testing your heavy squat clean on Monday.

Mixed in there we have a two partner workouts with about 75-80% effort…partner workouts are a great chance to get sweaty and practice movement without overdoing it. In a week like this one, you have to have some “down” days mixed in with those high intensity ones. If you’re looking for rest days, the best candidates are Tues/Wed and/or Sunday. If you go HAM (hard as a mutha) every day, you will want to plan at least 1-2 rest days (or “active recovery”) each week.

If you are just getting started, take the weights and movements easy and focus on consistency and technique before adding too much intensity.

Some general/admin notes.

1) We won’t be doing the overview video this month, as we’re in between video production guys. We’re interviewing a bunch this week, so look out for more videos (including the overview vid) next month.

2) Since we’re putting all the workouts of the week here in the blog, we’re going to stop posting them nightly to instagram/facebook. With all the weird algorithm stuff they do, most people weren’t seeing them anywhere close to the time we intended anyway. We’re going to reserve our social media posts for showing fun times and goings on at the gym and keep the programming to this blog.

3) 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 jay@crossfitthale.com.

 

Monday

A: Squat Clean – work up to a 1 rep max over 6-7 sets

B: ”Pavement”

4 rounds for time of:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders

15 min cap

For part A, work on technique with a lighter weight if you are a beginner, or scale to front squats if you’re just getting started. If you’re comfortable with this one, push it to something heavy and try to go 10 pounds more than the last time you did it.

For part B, we are testing your accuracy and coordination while you’re tired. You should be breathing HARD at the end of this one with a high heart rate. If you are GREAT at doubles, it will be a challenge to keep them together after a round or two. Make sure you pick a weight that will challenge you…going unbroken for at least the first round or two. If you have just a couple double unders, go to 15 reps. If Doubles are NOT happening, go for 60 singles. We tested this on June 18th.

 

Tuesday

3 Rounds for time w. partner:
Row 1k
50 Hang Power Snatch (75, 55)
30 Pull-ups

30 min cap

Today, we are going for a mostly aerobic effort. Aim to hit 75-80% intensity and maintain it until you’re done, breaking it up with a partner so you can both keep moving. Find someone who can move at relatively the same pace as you for this one, even if you have to use different weights. If you’re a solo artist, go 1/2 the distance/reps for 3 rounds and skew a bit lighter on the weights so you can keep going. You should be able to do at least 5-7 reps of the pull ups and snatch at a time comfortably. The weight is meant to be very light, so scale it accordingly. Beginners can do this with a super light weight or a dumbbell.

 

Wednesday

2:00 on, 2:00 off x 4 sets:
Run 300 Meters
Max walking lunges

Right into:

2:00 on, 2:00 off x 4 Sets:
Row/bike x 21/18 Calories
Max slam balls 25/15 lbs

Rx+ Run 400m and do 27/22 cals

Score = total reps of lunges + total reps of slam balls.

Today, we improve our fitness and our mental toughness!

You’re hitting each round hard, pushing just short of an anaerobic threshold (where your muscles start to burn), then recovering to do it again. If this is not your first rodeo and you are injury free, your goal is to push the pace….Seriously, don’t strategize this one, because you won’t improve as an athlete if you do. Sometimes you gotta go HARD!!!

Your score is one total, but I’d like you to track your reps for EACH ROUND during the workout so you can try to match/maintain your pace throughout. You will have a 1:1 work/rest ratio, so you should be able to do a 80-85% + effort throughout. Scale this so you have 15-30 seconds for lunges/slam balls every round (cut to 200m run or 18/15 cals if necessary).

 

Thursday

A: Squat Clean: 8 x 2 @75% of Monday every 90 sec
– Go every 90 secs for 8 rounds

B: ”Timebomb”
In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wall balls

Score = Total reps

For Part A, the goal is to work on speed and technique while handling a moderately heavy load. If you missed Monday, just pick something that feels moderately heavy but you can handle with good technique. If you are a beginner, do Front Squats instead. For part B, pick a deadlift weight you can handle for 5-7 reps. Goal is to start at about 80% effort and finish with 100% Your coach will emphasize moving well and setting up for the deadlift, and WILL scale you down if this is compromised. We last tested this workout on 7/12.

 

Friday

A: Close Grip Bench Press
Work up to a 1 rep max.

B: Take 75% of A and do as many reps as you can.

C: ”2014 Regionals Workout”
10 Rounds for time:
1 Rope Climb
100m Sprint

15 min cut off

NOTE – BASED ON THE AIR QUALITY, the coach may have you row instead of run.

SECOND NOTE – If you are doing the advanced class on Saturday you may want to take this Friday off.

Work up to something heavy in the close grip (with good technique), rest for 4 mins, then do as many reps as you can of 75% of that weight. The goal is to get some time under tension with your upper body. Scale the weight as needed so you can keep your form. For part C, it’s a sprint-type of workout, so keep the pace high and the rope climbs quick. If you don’t have rope climbs, pull yourself up from the floor, or do 5 ring rows per round as a sub. You should be able to keep moving quickly on this one!

 

Saturday

In teams of 2 with a running clock
0:00-15:00
10 Hang Power Cleans + Jerk (135, 95)
20 Push-ups
30 T2B
40 Air Squats
50 Calorie Row

15:00 – 17:00 – Rest

17:00-32:00
5 Hang Power Cleans + Jerk (135, 95)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Advanced/RX+ – HSPU instead of push ups

Going for 80% effort today in partners. Scale the weight to something you can do 2-5 of, but break the movements up between you and your partner any way you like (1 at a time is good for the tough stuff). For the second AMRAP, you’ll have to think about how to break this up, as the numbers aren’t even anymore. Are you better at one movement than your partner? Do more of it!

 

Sunday

A – Skills practice – Every min on the min for 16 mins:
ODD Minutes: Work on an olympic lift for 3-5 reps (or 30 secs)
EVEN Minutes: Work on a gymnastics skill for 3-5 reps (or 30 secs)

B – Every min on the min for 12 mins:
ODD MINUTES: 10 Burpees
EVEN MINUTES: 40 Double Unders

Today is work on your weakness day! Your coach will help you pick an olympic lifting skill (snatch, clean, jerk, etc) and a gymnastic skill (pull up, push up, ring dip, etc) that you will practice for part A. The goal is not to wear yourself out, it’s to get good reps in that you feel like you sustain, and improve that skill. Use the first few sets as warm up, so go lighter/easier if needed. For part B, you’re just pushing your aerobic/lactic capacity. You’ll be breathing hard and trying to maintain form on those double unders. Scale to 60 singles (or 30 secs of skipping) if you don’t have doubles, and scale the burpees to whatever you can complete in 30 seconds.

Living Better Podcast – Ep 34 – Losing 50 at 50 – Meet Edison

“It’s the closest thing to feeling like a kid again” – Edison Murillo

Talk to Edison and you’ll walk away feeling better about yourself. His enthusiasm and happiness infects everyone around him in a way you can’t measure. He makes you feel good about life.

You’d never guess that he has been up since 3:30 in the morning to work all day before coming in to work out.

Or that he narrowly escaped death in a civil war in his homeland

Or that he was almost 50 lbs heavier when he started and scared to walk through the door.

Edison is a true success story, he’s turning 50 this year and is in the best shape he’s been since he was a kid!

Normally I’d have a ton to write about, but Edison says it all better than I ever could!

Check out his story in this week’s Living Better Podcast.

Coach Jay

Happy Halloween!

Happy Halloween!

I’d like to try something new this week…instead of making you wait until 8pm every night, I’m posting all the workouts for the week below.

This is a great chance for you to plan your week, ask questions ahead of time, and make sure you’re doing the right things to reach your goals.

Scroll down to check it out!

Before we get to that, theres a bunch of stuff going on around the gym, so let’s start with announcements!

Announcements

 

Schedule update

Starting the Week of Nov 3rd, 6:45am CrossFit and 10am MissFit classes are moving to Mondays, Wednesdays and Fridays only. Tuesdays and Thursdays are cancelled for 6:45 am and 10am.

We are closed Thanksgiving Day. 8am and 9am only on Friday the 23rd (the day after Thanksgiving)

 

Welcome Coach Cullen and Coach David

After months of hard work, both Cullen and David F are coaches! Join me on congratulating them both!

You will start to see them around the gym helping you get all the gainz! We recently did a profile on Cullen, so check that out here. (David coming soon)

 

Nutrition coaching spots available!

Coach Tina and Coach Angie are accepting new clients for 1:1 nutrition coaching. If you would like guidance on how to eat to look, feel, and perform better, let them know! Even if you just want some simple advice, they can help. The first consult with them is absolutely free! Email tina@crossfithale.com for more info or to schedule.

 

Guest Day Nov 3rd – 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

 

Hale Kid Titans new session! Nov 7th – Dec 19 @ 3:30pm

The next session of Hale kids is starting on November 7rd. If you want your kid (7-12) to learn some healthy habits, how to move, and have fun, it’s a great way to get them started. It’s every Wednesday at 3:30 for 6 weeks (with a break at Thanksgiving on Nov 21st). Sign up at the front desk, or email katie@crossfithale.com if you want to know more.

 

Berkeley 5k, 10k, and Half Marathon and run coaching

Part of getting fit is being able to do lots of different stuff, including RUNNING.

10 of your fellow Halers are going to take on the Berkeley half marathon, 5k, or 10k coming up in November. It’s a great way to test your fitness, and try something new.

Join Team CrossFit Hale at: www.berkeleyhalfmarathon.com
Use Team #3004 and Code BHMCROSSFITH for a registration discount. Note: this event DOES sell out, so sign up today!

Coach Angie is running a technique course for two more weeks to show you how to approach the race and run without injury. She’s an ironman finisher and endurance coach, and she can get your technique right! Email angie@crossfithale.com or sign up for it at the front desk. Next session is Nov 1st at 5:30pm.

 

Weekly Gymnastics with Mark Freeman – Wednesdays at 6:45

Mark is now offering his gymnastics course every week 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!

 

Advanced Course – Nov 10th – 24th @ 6:30am Saturdays

For 3 weeks in November, we’ll be offering an advanced course from 6:30-8am on Saturdays. If you’re doing most of the workouts Rx’ed, but have a few glaring holes, or want to push your skills to the next level, this is the course for you. 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 advance your skills, improve your intensity, and get you ready to do the workouts as Rx’ed during 12 days of CrossFit.

This isn’t for the faint of heart…show up ready to move heavy weights, learn some new stuff, and throw down with your class mates.

I’ll be programming and coaching this one myself, and the group will be relatively small (4-9 ppl)

Cost is $79, send me an email if you want in jay@crossfithale.com.

It’s also a great way to prepare for the Nor Cal masters!

 

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.

Some details.

  • 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.

Click here to register
 

12 Days of CrossFit! Dec 3rd – 14th (save the date)

It’s coming! our best event of the year, the 12 days of CrossFit! That means 12 benchmark workouts in 12 days, followed by our annual Christmas party.

This year’s party will be our 5th anniversary, and will feature a talent show (starring YOU!), our annual awards, and some amazing food with amazing people.

Mark the dates on your calendar and get ready to throw down!

Phew! that was a lot…Look out soon for a full events page with updates on everything for the rest of the year and beyond.

On to the programming.

 


 

Overview for the week:

There are two benchmarks this week, mixed in with a retest of your pull ups and some skill based workouts. If you’re planning your week, come in on Monday, Thursday and Saturday ready to give a max effort, and let yourself rest or get to 80% or so on the other days. Given the level of effort required, pay close attention to your recovery and get the sleep you need to perform! If you’re planning your rest days, Wednesday and Sunday are good candidates.

Coaches notes are below in italics

Send me a note and let me know what you think of this new format at jay@crossfitthale.com.

 

Monday

A: 1 1/4 Front Squat: 3 rep max
– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.

Great movement for teaching you how to hold a good position at the bottom of a squat.

B: ”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees over bar

Scale bike to 45 cal row or 400m run as necessary
9:00 Cap

This is a “redline” workout, meaning go as hard as possible on this and don’t rest until you’re done. Scale the deadlift to a weight you can do 7-10 reps with as necessary.

 

Tuesday

10 min AMRAP (as many rounds as possible)
200 Meter Run
15 Shoulder to overhead (115, 75)
15 Box Jumps w. step down (24, 20)

Rest 4:00

10 min AMRAP:
200 Meter Run
15 Hang Power Cleans (115, 75)
15 Wallballs (20, 14)

Rx+:(135, 95) (30, 20)
Sub 200m row or 45s bike as needed.

You want to go about 80-90% effort on this one, starting slower and building up as you go. The weighted movements should be done unbroken or in 2 sets or less, so scale accordingly. Don’t redline on this one…the 4 min rest is shorter than you think.

 

Wednesday

A: Work on your weakness
20 min EMOM (every min on the min)
ODD MINUTES: Weakness #1 x 30-40s of Work
EVEN MINUTES: Weakness #2 x 30-40s of Work

B: Farmers Carry relay
8 Min AMRAP with a partner:
Max 100 Ft. Trips.
*One person completed a set of 100 ft. while their partner rests.

Today is all about skills. Figure out what you want to work on and bring it with you to class. Your coach will take you through a few progressions of the skills so you make progress, then you can practice. For part B, farmers carries are one of our favorite ways to get some load in without overtaxing your nervous system…It also helps your grip.

 

Thursday

A: Banded Deadlift: 8 x 2 @ 70% of last Monday.
– Use same band you did last week.
– Go every min for 8 mins
– Reset on each rep, not done touch n go.
– If you just started or missed last week, we will do 5 x 4 of regular deadlift

B: ”Bear Grylls”
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
– Clean + Front Squat + push press + back squat + push press from back
*Score = total reps.

Part B, scale the weight based on your ability to safely push press overhead from in front of and behind the head. It should feel medium heavy for most people. If you’re just getting started, dumbbell man makers might be a better option. You will NOT get a better score if you rush, this movement is tough to do for 4-6 straight mins, so keep it smooth and steady and you’ll do great.

 

Friday

A: Max Rep Strict Pull-ups (overhand)

B: Max Rep Strict Chin-ups (underhand)

– Rest 3:00-4:00 before moving to B
– Intermediate: Band Assisted
– Beginner: Ring Rows 4 x 10. Rest 60s.

C: 4 Rounds of 40s work/20s rest:
a) Hand Release Push-ups
b) KBS (53, 35)
c) T2B
d) Burpees
e) Double Unders

Finishing up 3 weeks of pull up strength with a test, so record your scores! For part C, go about 75% effort for this, don’t break the bank, but keep moving and focus on controlling your breathing.

 

Saturday

5 Rounds For Time in pairs
400 meter Run with med ball
30 Wall Balls (20/14 lb)
20 Sit ups w/med ball
10 Burpees

Advanced/RX+ – go solo

Simple, straightforward workout. Let’s test your endurance. If you struggle with pacing or breath during a workout, doing something like this will teach you how to pace, because there’s no point in sprinting. Plus, it’s great cardio and fun to run with your friends. There’s no time cap on this one.

Reminder: It’s GUEST DAY! So bring your friends and throw down.

 

Sunday

Olympic lifting skill
A – Overhead Squat: 15 Minutes performing sets of 3. Rest 90s.
B – Snatch: 15 Minutes performing sets of 2. Rest 60-90s between sets.

We will warm you up with the overhead squat, then add some skill by focusing on the snatch. This is a great day to focus on technique and getting comfortable with light to medium weights on the barbell.

Living Better Podcast – Ep 33 – Food, Fitness, and Family – Meet David

David’s whole kitchen was flooded.

After a heavy rain in Port Costa, the creek filled up and started flowing right through the kitchen of his Bull Valley Road House.

Worse, it happened right in the middle of his Christmas party.

So they went from drinks and celebrating to buckets and bailing water.

It was a (potential) nightmare scenario…

But it turned out to be one of the best things that happened to them.

The whole town pitched in and they were back to serving customers within days!

“One day I’m wading in water because the whole place is flooded, and the next day I’m cooking in the kitchen.”

The love and care showed by the community to help them get back to business is a reflection of the love and care he puts into the food as Head Chef of Bull Valley Road House.

Its why his restaurant has been voted one of the Top 100 in the Bay area for 5 years.

If you haven’t been to Bull Valley, you’re missing one of the most unique and amazing dining experiences you can get in the Bay.

That same love and care is what David brings to his movement practice every day to Hale (along with two giant dogs named Bourbon and Bacon), and his progress over the last few years is why we wanted to interview him for the Living Better Podcast.

Check it out.

In this episode you will learn:
* How a kitchen/restaurant is a lot like a gym
* How David got started at Hale and why the “horror” stories made him more interested in trying it.
* Why fitness is more important for mental health than physical
* What David’s real world fitness goal was when he started.

David and I laughed and joked throughout this talk, you’re gonna love this one.

Coach Jay