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.
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…
- 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 – 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 email@example.com.
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).
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.
3 Rounds For Time of:
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.
– We are OPEN today for 8 and 9am classes.
20 mins, as many rounds as possible of:
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)
– 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.
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.
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.