How long does it take?



How long does it take to get “fit”?

However you define fitness (losing 20 lbs, running a 7 min mile, or having a six pack).

How long do you think it takes?

It depends on where you’re starting, of course, and what you do along the way…but there is usually an answer when you have a specific, measurable goal.

6 weeks, 12 weeks, 6 months…whatever the moment is that you hit those numbers, you “get” fit.

But unfortunately, that’s not how it works.

Reaching a goal doesn’t make you fit.

Being fit is a state of mind.

One that you only achieve when you do the things that a fit person does.

Training, eating well, recovering…

By that standard, It only takes an hour to get started, and perhaps a week or two to build up enough evidence to prove to yourself that you’re a fit person.

That’s why we always start with a basic habit…showing up.

Do that enough, and you start to feel like a “fit” person (aka an athlete)

And soon you start to look and perform like an athlete.

For this second full week of 2019, look at every day you come in is further evidence that you’re an athlete who is taking care of their health and fitness.

See you in the gym

Coach Jay


MLK Holiday hours
On Jan 21 (MLK day) we will have 8 and 9am classes only

NorCal Masters – Jan 26-27 – Come out and support 8 of our athletes at the Marin Fairgrounds. For many of us, it’s our first official competition, and it’s gonna be a blast!

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 get a 20% discount if we sign up as a team….SO If you’re interested, email and let her know and we’ll get a full list of people and buy all the tix together.

If you sign up, coach Mae is going to run a FREE 3 session prep course for members to go through how to attack some of the obstacles, and how to improve your running technique.

The price of the race goes up as the date approaches, so let us know by Jan 21st whether you want in and the 20% discount.

Oly lifting course – Week of Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights.

We’ll send out the exact times and dates once we have our list of sign ups, and give you a few options to choose from. Email if you’re interested and let her know if you would prefer Basic or Advanced.

Get Back to CrossFit course – Jan 14 – 24th @ 6:30pm MWTh

Getting INTO CrossFit is almost easier than getting BACK to CrossFit. Once you know what you can do, and you’ve reached a certain level of fitness, you have higher expectations of what you SHOULD be able to do when you step into the gym.

A long layoff is tough mentally and physically on your body. However, if you’ve done this before, you know that it is the best way to get in and stay in amazing shape.

This course is designed to take the experienced CrossFitter who has been out of the game for a while and get them BACK into good habits. We will start with the basics, work with and around any injuries, and get you back to training.

If you’re a member who has been out for a while, this is a great chance to get back to a good habit (and it’s FREE). If you are on the outside looking in, it’s a great way to dip your toe back in and see if it is still the right thing for you. For non members, it costs $149 for six sessions over two weeks, and will be limited to 8 people.

Email me at if you’re interested.



Workouts for the week


15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row



15 min AMRAP:
15 Hang Power Snatch (75/55)
90 Singles
15 Overhead Squats (35/20)
30/21 Calorie Row

Shoulders and midline will be taxed on this one. Smooth is fast on this one. Aim to do the overhead squats unbroken–this means you’ll have to either strategically pace the double unders or take a break before picking up the bar. Scale barbell load knowing that you’ll at least START unbroken. Four rounds and change is doable, with 5 being a pretty solid stretch goal. 


3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/75)
9 Push Jerks (115/75)


3 Rounds:
21/15 Cal Bike
21 Ring Rows

Directly Into…

3 Rounds:
9 Power Cleans (75/55)
9 Push Jerks (75/55)

DANG! The first part will tax your arms with effectively a push (Assault Bike… or extra pull if you’re on the rower) and pull ups. For the second couplet, the weight is light enough to do push jerks unbroken for all rounds… plan to pace out the power cleans so you can take QUICK rest. 1-2-3-4, 3 breaths, 5-6-7-8, 3 breaths, 9 + ALL the push jerks. Be tenacious and don’t spend too much time waiting to pick up the bar. 


Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees


Buy-In: 50 Wallballs (20/14)
12 Deadlifts (125/85)
12 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 35 Wallballs (20/14)
9 Deadlifts (135/95)
9 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 20 Wallballs (20/14)
6 Deadlifts (155/105)
6 Lateral Barbell Burpees

This one looks FUN! The challenge for each round is to finish the wall balls as quickly as possible to leave time for the couplet. Once you get to the deadlift, goal is smooth and steady–the increasing weights PLUS burpees can get a little dicey if you get loose. Today would be a good day to make sure your bracing is on point. 

To be clear: you do the wall balls only ONCE… so it’s against a 5 minute clock: 50 wall balls, then AMRAP of 12 DL/12 lateral burpees. 

Increasing weights should NOT be close to your 1RM. Start at no more than 50%, then 55-60%, the 60%. When fresh you should be able to do these weights unbroken for these reps (12/9/6) without too much trouble. Especially in the 2nd and 3rd couplets, you may strategically break after the first round or two. 



A. Strict Press:
Build to a heavy 5-3-1

B. AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

A. Seated Strict press
* empty barbell*

Standing Strict press

B. 13 min AMRAP:
10 Plate Sit-Ups (35/25)
10 Strict Press (55/45)
100’ Walking Lunges

Part A is a fun test of strict strength AND a chance to figure out what you might lift for part B. As you know, strict press will fatigue quickly as weights and rep ranges increase. 

For Part B, STRICT will make things fun. There will be no distinct “arch” position to generate momentum for the toes to bar. Yes, that means that even a baby swing is out–aim to start and stay in a hollow position! You’ll be tempted (as you get tired) to bounce the strict press as well as kip the T2B–goal today is QUALITY. Aim for a weight you can do in 1-2 sets for strict press, and break T2B as needed when the kip instinct kicks in. 

Today is effectively a lower volume rest day, as strict will slow you down.


3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)


3 Rounds:
500 Meter Row
12 Front Squats (75/65)
21 Box Jump Overs (24/20)


This one should feel fairly quick. Aim for a 10s or so cushion from a strong 500m pace (that is, if  you can regularly pull a 1:45-1:50/500m pace on the rower, keep it under a 2:00 pace; if it’s more like 2:15 when you’re going hard, keep it under 2:25-2:30 pace). 

You’ll do the front squats unbroken from the ground. You just will. Don’t put the bar down. Move steadily through the box jump overs with a cadence in your head. Keep to it, even as you get tired. The row is almost a little rest. If you’re feeling fresh and fast, you should be in the 11 min range on this one. 


5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

Choose your own adventure on this one! No prescribed weight here, but you’ll want a weight you can keep moving with (likely in the range of 50/35). Goal today is to go fast the first round (say 85%) and then HANG ON. Push hard to keep on pace, especially through the C2B and Cal Bike. Those of us that struggle with gymnastics will have a little road block there, but do your best to hold your sets together in your head and BREATHE to keep everything going.

Speaking of which: you should have about 90s to rest each round. Use this to slow your roll and catch up on your breath!


For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

So many numbers!
100-80-60-40-20 Dubs
50-40-30-20-10 Squats

25-20-15-10-5 Push Ups

Solid bodyweight workout today, with reps that will help manage fatigue. With the decreasing reps, aim to just go, go, go on the squats–you’ll be able to manage the leg fatigue when you do the push ups. Reps on the push ups should be more manageable as you go and shouldn’t be a huge roadblock.

Lots of double unders today! Spend some time mashing your calves (THE BONE SAWWWW!!!!) after class. 


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