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.

 

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