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.
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 email@example.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 firstname.lastname@example.org.
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…
- 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.
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 email@example.com.
A: Squat Clean – work up to a 1 rep max over 6-7 sets
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.
3 Rounds for time w. partner:
50 Hang Power Snatch (75, 55)
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.
2:00 on, 2:00 off x 4 sets:
Run 300 Meters
Max walking lunges
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).
A: Squat Clean: 8 x 2 @75% of Monday every 90 sec
– Go every 90 secs for 8 rounds
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.
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
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!
In teams of 2 with a running clock
10 Hang Power Cleans + Jerk (135, 95)
40 Air Squats
50 Calorie Row
15:00 – 17:00 – Rest
5 Hang Power Cleans + Jerk (135, 95)
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!
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.