Open season for CrossFitters

It’s here! The 2019 CrossFit Games open!

It’s the online qualifiers for people who want to make the games.

Coach Tina and I were living in London and working out at CrossFit Thames when the first open started in 2011
The whole gym (all 40 of us) and did the workouts together, judging them and submitting videos for review to the official page.

If we got a bad score, we’d do the workout again to see what we could improve.

Who knows, maybe the right combination of movements would come up and we’d make it to the games!!!

One or two of our guys made it to the regionals, but nobody got close to the big show.

The cool part about the Open was that the workouts were simple and scaleable…

The weights weren’t too heavy, and the the hardest skills were back loaded to the end of the workouts so everyone could do them.

Over the years, as it became more obvious that we were not going to make the games (nor did we want to), the open became more of a fitness ritual for us.

A chance to:

  • See how your fitness compares to everyone else in the world
  • Challenge yourself to actually DO the workouts with the skills and weights they give you
  • Show up and throw down once per week for 5 weeks with your friends

When we opened in 2013, we wanted to bring that same spirit to Hale…

Now in our 6th year, we want the 2019 Hale open to be a celebration of your health and fitness.

It’s still 5 workouts in 5 weeks, from February 21st to March 25th. The workouts are released on Thursdays, and we will do them in all classes on Fridays.

There will be two teams, the Early Birds (5:45am to 11:59 am) and the Night Owls (12pm and later). It costs $30 to participate. The money goes partially to buy you a team t-shirt, and partially to charity.

Each team will pick a charity to represent, and the winning team will have the pot donated to their cause of choice.

You score points for your team by

1. Logging a result for the workout in SugarWOD
2. Logging a PR (personal record) in an open workout – for repeat workouts, weight lifted, skills acquired
3. Doing social media challenges for your team

To sign up, simply email us at info@crossfithale.com, or sign up at the front desk. The more participants we have, the more we can donate.

Look forward to throwing down with you!

Coach Jay

PS – You do not need to sign up for the “official” CrossFit Games open to participate (it’s an additional $20), but we encourage you to do it so you can see how your scores compare to the rest of the world. You can do so here


Announcements

Double under clinic

Double Unders are a common movement in CrossFit and are the source of a lot of frustration. When you don’t have them, your workout slows down, your intensity lowers, you want to give up, you may even start avoiding them. When you get them, you turn your focus into stringing more and more together. Double Unders are a movement that only come with practice, but practice doesn’t always make perfect. We need to focus on perfect practice to make perfect!

This FREE clinic will run Saturday Feb 9th 10:15-11:15am. Sign up at the front or by emailing info@crossfithale.com

 

Gymnastics with Mark Freeman

FREE clinic: Sunday Feb 10th at 9am

WEEKLY – Mark is now offering his gymnastics course every Wednesday at 6:45. The goal is to improve your strength, flexibility, and body control in a different type of way. He’s doing it as a drop in program, with a cost of $20 for members and $25 for non members. If you liked his class and want to do more, come in on Wednesday and give it a go!

 
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.

Holiday Schedule: Monday, Feb 18th – 8am and 9am only; no teens class

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.

 


Workouts for the Week

Monday

A. Build to Heavy Single Front Squat

B. For TIme:
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Work to a heavy single for TODAY–not a one rep max. Use this to grease the groove for part B (which will ultimately be more volume in today’s workout). KB swings should be heavy today, but really are just to get you breathing hard.

Breathe hard. Be agile. Lift with composure. Aka. be a good, well rounded athlete. Hit the front squats unbroken if possible, or two sets AT THE MOST.

Tuesday

AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

High skill day today! With a lower number of reps on power snatch and bar muscle ups, today is a good day to PRACTICE a skill or weight you’ve been trying to nail down. If double unders are your struggle, focus on those, and decrease the number to something that lets you PRACTICE. Regardless of scaling, this should be a steady, sweaty one.

Wednesday

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row

Rx+ Bike

Get through the burpees as fast as possible to leave enough time for the other stuff. Power cleans may start with some small sets (3-5) and turn into fast singles if that keeps you moving. Go into the row/bike with everything you’ve got, knowing that there’s rest ahead. 

Thursday

5 Rounds:
21 Wallballs (20/14)
100m Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

Today is upper body strength day, disguised with some sweat. Arms will (and SHOULD) feel fatigued after two pushing movements and a grip-taxing carry. Goal is to develop STRICT strength, so positioning and BODY TENSION on the HSPU will be key. 

With fairly basic wall balls and farmer’s carry, I’d aim to have a side-goal:
1. ANY number of HSPU (scale # down, then to 1-2 mats as needed)
2. GOOD positions on heavier strict DB press (that means a breath at the top and no arching your back)
3. Unbroken wall balls. Use a breath every rep to mark your cadence

Friday

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Hello, midline. This one has two squat/hinge PUSH movements (squat and row, as you’re PUSHING with your legs) and two where you’re using abs to bring your knees UP. I expect the box jumps into toes to bar to be SPECIAL, especially after the first round. 

Aim for a weight you can do 10+ OHS in a row, and try to put down the bar only once or twice. As you fatigue, take that extra second at the top to set up–while failing a rep and falling on your bum-bum is part of the learning process, you should FEEL tight before starting each rep. 

Saturday

In teams of 3:
For Time (30 Minute Cap)

*******
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

Straight into:

800m run (split as needed)

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

800m run (split as needed)

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
*******

(total of 6 rounds of deadlifts, hang power cleans, and push jerks)

Look at this one as more of an AMRAP than an “I MUST FINISH THIS AT ALL COSTS!” 30 mins of barbell movements with your friends will make for a fun Saturday.

Increasing weight and DECREASING rounds here. You’ll want to strategize differently each round–in the beginning, minimize transition times. You’ll have a 1:2 work to rest ratio, so you should be able to put a big dent in the remaining reps each time. The run between rounds is simply a little active recovery for your grip and arms–don’t CRUSH yourself, but push.

Lastly, by the second and especially third rounds, these cleans and push jerks will feel (and SHOULD BE) heavy. You may or may not get to them, but you should be ambitious with your choices. It might mean sets of 3 or singles, even. 

Sunday

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

Just a total body burner here. Work on power and hip extension with your squat jumps, as that’ll likely be the big taxing movement. 

 

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