Happy Holidays!

All of us at Hale wish a safe and Happy Holidays to you and your family.

The hard work, dedication, and focus make you put in every day makes us feel lucky to be your coaches.

Thank you for all that you do.

Below is our holiday schedule and our workouts for this week.

Coach Jay

PS We are doing a super secret 6-7am open gym on the 25th. Come in and throw down with us!


Announcements

Holiday Schedule

Dec 24 (Monday) – 8 and 9 am class only. Our annual 12 days of CrossFit workout.
Dec 25 (Tuesday) – Closed – UNOFFICIAL OPEN GYM from 6-7am on Christmas morning.
Dec 26 (Wednesday) – 8 and 9 am class only
Dec 27 – Dec 30th – Normal Schedule
Dec 31 – Normal schedule, but no 6:00pm or 6:30pm class (last class 5:30pm)
Jan 1 – 8 and 9am class only
Jan 2 – Normal schedule resumes.


 

Overview for the week:

The long workouts were pretty TOUGH last week, no?

For many of you, things didn’t feel right until Thursday or Friday…and your goal was to come in and get moving.

With the holidays this week, you gotta get it in where you can. We have our 12 days of CrossFit workout on Monday, and a workout you can do on your own at home on Tuesday.

If you are up early and want to get in for some heavy stuff, we’ll have an unofficial open gym from 6-7am on Christmas, with a workout you can throw down with the coaches on.

For the rest of the week, we’re biasing towards a bit of heavy lifting and technique work on the oly lifts. You should base your effort on how you feel each day. If you’re been travelling or are otherwise fatigued, focus on moving intentionally and with good technique. If you feel great, push the intensity a bit.

Email us if you have questions at info@crossfitthale.com.

 

Monday

In the style of the song “The 12 Days of Christmas”…
On the first day of Christmas, my true love gave to me…
1 Thruster (95/65)
2 Front Squats
3 Power Cleans
4 Deadlifts
5 Bar Facing Burpees
6 Toes to Bar
7 Lunges
8 Heavy Rope Dubs
9 Weighted Sit Ups 35/25
10 Wall Balls
11 Pull Ups
12 HSPU/Push Ups

On the second day, 2 front squats AND 1 thruster…
On the third day, 3 power cleans, 2 front squats, 1 thruster… etc

I’ve been looking forward to this workout ALL YEAR. This version is extra fun, with barbell complex in 4-3-2-1. Light weights mean you should focus on quick efficiency, and it should feel snappy and fun.

There’s a good deal of upper body strength in this one. The heavy rope double unders will be hard to find a rhythm on, but at least you won’t get the whip marks. Shoot to do each movement unbroken, and minimize transitions between movements.

Tuesday

4 Rounds:
15 Burpees
20 Sit-Ups
25 Air Squats

Super simple! Do it with the whole fam (maybe in your jammies???!) before the holiday festivities get into full force. Perhaps make a game of it… 15 burpees… get to open a present… 20 sit ups…

Anyhow, just get moving. This should take 10 or so minutes. 

Wednesday

A: Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Wooooo!!! How low can you go?! This one will test your comfort in getting under the bar. You’ll get more momentum through the hang and full squat clean, but you’ll be starting to fatigue. Get set for your reps and move QUICKLY. 

B: 3min AMRAP:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

3min AMRAP:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

3min AMRAP:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

Score is rounds and reps for each couplet. These are SPRINTS. A stretch goal would be one round per minute–you’ll have to JAM on the bike/row, and then get straight to your bar. These are short bursts. if you’re feeling great, make it hurt!

Leg fatigue will play a part here… bike into increasing weight squat cleans… yeahhhh buddy! Use your rest periods to get your heart rate down and catch your breath. Be as purposeful as possible to take long, deep breaths before you go again.

Thursday

15 min AMRAP:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Bear crawl will be the dog here, and it has the potential to feel like a long slog. Best bet is to move quickly–either BIG steps with your arms to cover some extra distance, or use Coach Mike’s bear “scamper-gallop-run” strategy. 

All THREE of these movements are cardio heavy, and grip may eventually play a part. Aim to use your legs as much as possible in both the row and the swings. Should be a solid, steady 15 min effort.

Friday

A. Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

Another fun Oly complex today. Get comfortable with your top-down setup going into the squat snatch, as a missed position here will make or break your lift. If you’re still working on these movements (aren’t we all?!) focus on receiving in a good position each time and building consistency across each movement–if we were to take a snapshot of your power snatch and start of OHS, they should look the same… your squat snatch receiving position should mirror the bottom of your OHS. Feel it!

B. For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Score is time.

Choose a weight you can go MINIMUM 12-15 reps when fresh. If you’re comfortable with these movements and weight, your goal is to do the power snatches and overhead squats unbroken, then either medium sized sets or FAST singles for the squat snatch. Pick up the pace as you get closer to the end.

Leave a little in the tank when you hit your burpees. Aim to move at a smooth 80% here, and stay LOW as you jump over the bar. Be ready to transition to the next movements–the OHS and squat snatch will be HARD if you’re panting uncontrollably. Times should be mostly in the 7-10 min range.

Saturday

“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65) *(light, could do set of 10+ if needed)
30 Clean and Jerks (115/75) *(medium, set of 7+ not TOO bad)
30 Clean and Jerks (135/95) *(moderately heavy, could do a set of 5)
30 Clean and Jerks (155/105) *(heavier…  COULD do 3, but probably breaking to singles)
30 Clean and Jerks (185/135) *(you’re doing singles; a weight you can make but isn’t easy)
30 Cleans and Jerks (205/145) *(if you get here, this should be HEAVY)

Big, long team buy-in with the 3 rounds of bike and T2B. End your set/turn when you start to slow down, and do NOT go to failure with your grip.

For the increasing “Grace” weights, choose weights for your team that allow you to continue adding weight through the rounds. See notes above. There’s a 30 minute cap today, so it may help to think of more of an “AMRAP” mentality than a finish-this-for-time-no-matter-what type of deal. Do NOT go soft on the last weights–it should get heavier and heavier, and these may not be weights you often do in a workout. Good news! With your buddies around, you’re only doing one at a time anyhow!

Sunday

 

A. Build to Heavy Set of 5 Deadlift

Deadlift days are fun days!! Enjoy, and work up to something heavier than the workout. Aim to move smoothly “down and UP!” to transfer over to your quick touch and go reps for the workout.

B. 7 Rounds for Time:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

The first two movements WILL tax your midline AND get your heart rate up. Take a second to compose yourself when you hit the deadlifts. These should generally be unbroken, though if you feel yourself losing form, drop, take a breath, and start again. 

Simple, effective. Use the sit ups to breathe and manage your intensity. Move smoothly through everything else. You’re looking at about a 15 minute, sweaty effort today. 

 

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