Hale Summer Reading List

You don’t really appreciate the value of learning until you’re out of school.

Essays and exams kinda take the fun out of it.

Now that summer is finally here, we want to give you a list of our favorite books about fitness and life, with a couple of cool stories sprinkled in.

Atomic Habits” by James Clear: The best book about habits ever written. It goes through the psychology and processes that hide behind all of our regular habits. If you struggle with consistency or procrastination, you gotta read this one.

Grit” by Angela Duckworth: Talks about how developing grit (discipline) starts at an early age and how it impacts your life throughout your development. Also discusses how to develop it if you DON’T have it.

Solve for Happy” by Mo Gawdot: Mo breaks down the story of his son’s death—the result of a medical mistake during a routine procedure—in a way that makes you relate to the pain while embracing hope. He reads the audiobook, and the emotion is palpable. I can’t recommend this book highly enough if you’ve suffered a recent loss.

Boys in the Boat” by Daniel James Brown: True story of a rowing team’s quest to make the 1936 Olympics. I’ve never been a rower, but this gets you inside one of the most team-oriented and mentally challenging sports in the world. The story is so well written that it feels like fiction. I won’t spoil the ending here, but suffice to say it’s the perfect summer read.

Guilty pleasures fiction: 

Wayward Pines” by Blake Crouch and “Crazy Rich Asians” by Kevin Kwan: Not all reading has to be educational or thought-provoking. These two (and their sequels) are page turning, read-it-in-one sitting types of books. For me, these are the MOST satisfying type of fiction.

Wayward Pines is so good I don’t want to spoil it, but it starts with a secret service agent who wakes up in a small town not remembering who he is or where he came from … it goes NUTS from there.

Crazy Rich Asians is pretty much what is written on the cover … but the book is a great deal more detailed and interesting than the movie.

Reading is one of my great joys in life, both with Audible and on physical paper… I hope this list brings you some joy.

Do you have any great books you recommend?

Email me at jay@crossfithale.com and tell me!

Coach “Bookworm” Jay


Announcements

Summer of Skills:

Our next few skills sessions will be:

7/3: (off for Hero Challenge)
7/10: Running Skills with Jenny Maier*
7/17: Rowing with Lauren Nielsen*
7/24: Oly Skills (TBD) with Nathan Loe*

These are FREE for members.

*Advanced sign-up is required and space will be limited. Please sign up here.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.

Hero Challenge: July 1-4

We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

Check out the workouts below!

Guest Day at Hale: Saturday, July 6

All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—PERFORM:

“DUNN”
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (20 in.)

On the burpees, jump over the box without touching it.

WHAT!? New skill! This one will be heavy on the midline and POWER. Practice landing OVER the box with good footwork.

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

Tuesday—PERFORM

“DG”

Complete as many rounds as possible in 10 minutes of:
8 toes-to-bars
8 DB thrusters (35/25)
12 DB walking lunges (35/25)

We’ve done this one before! Simple, quick, and dirty.

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012, from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

The “DG” Hero WOD was first posted on CrossFit.com as the Workout of the Day for Thursday, December 26, 2013 (131226).

Wednesday–PERFORM

“Lumberjack 20”

For time:
20 deadlifts (275/185)
Run 400 m
20 KB swings (70/53)
Run 400 m
20 overhead squats (115/75)
Run 400 m
20 burpees
Run 400 m
20 chest-to-bar pull-ups
Run 400 m
20 box jumps (24/20″)
Run 400 m
20 DB squat cleans (45/35)
Run 400 m

This is a LONG chipper. If needed, pair up to take this one on! Just keep swimming!

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The “Lumberjack 20” Hero WOD was first posted on crossfit.com as the Workout of the Day for December 5, 2009 (091205).

Thursday—PERFORM

“Tommy V”

For time:
21 thrusters (115/75)
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, who died in a training accident in Arizona on February 13, 2008.

The “Tommy V” Hero WOD was first posted on crossfit.com as the Workout of the Day for Wednesday, March 12, 2008 (080312).

Friday—RECOVER

A. Warm-up

15 mins for QUALITY:
50 single skips
30s/side box pigeon
10/side calf stretch
15 air squats

Hello, legs! Let’s recover from the last four days. Get ’em going!

B. Get Sweaty

15 min AMRAP:
50-m run
2 KB deadlifts
50-m run
4 KB deadlifts
50-m run
6 KB deadlifts

Etc.

Just moving today! Score is rounds completed (i.e. 8) + any additional reps (i.e. 57 for 50-m run + 7 reps).

Use this as recovery from the Hero Challenge. If this is your first day back, scale up to KB swings and move FAST!

C. Mobility

3 mins gut smash
2 mins/side glute smash
2 mins/side quad smash

Saturday—Guest Day

In pairs:
20-min AMRAP:
50 double-unders
20 MB weighted sit-ups
20 MB step-ups
20 partner push-ups

Share the work! Partner push-ups and sit-ups are done in tandem. For step-ups and dubs, one person works at a time. Simple, sweaty fun!

Sunday—TRAIN

Complete as many rounds as possible in 15 minutes of:
50-foot walking lunge
Max set of strict pull-ups
Max set of strict ring dips

Score is the number of pull-ups + ring dips.

Scale back to a TOUGH ring row (no more than 8-10 reps when fresh). Working on some strict strength today. Make each set count!

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