Simply…. Terrifying

Open workout 19.1 is done and dusted. Looking back, it was a totally approachable combo. Reasonable weight. Movements that EVERYONE can do. That might make it… worse?

For those of you that have done the Open before, there are likely more horrifying moments that pop to mind. For those of you taking this on as your FIRST Open workout, you survived! It wasn’t so bad, right? There will be more fun to come. Not to worry.

All that said, the anticipation always seems worse than the workout itself. I have from Thursday at 5pm to think of strategies… visualize where I’m going to fall apart (or, you know, strategically delay that moment)… and think about what will happen.

I have a routine of hitting the workout as early as my schedule allows, mostly because watching 9 heats of an Open workout BEFORE doing it is total, utter torture. But, still, now in my 6th Open, I STILL GET NERVOUS.

The simpler the workout. The “better” I am at the movements. The more pressure I feel. The more I KNOW I can go deep into the pain cave. The more I KNOW what I’m capable of. Ya feel me? I didn’t even need to re-warm up before heat 2, because I was instantly LIT.

Terrified. Of wall balls. And rowing. Because I know I can do them. And I know that if I just get REALLY UNCOMFORTABLE, I’ll exceed what I thought I can do. Outside of the gym, we don’t get a lot of practice at purposely being REALLY UNCOMFORTABLE. Own it!

But whatever “pressure” I might feel, these are always fun tests AFTER THEY’RE DONE. And more importantly, I always learn something.

Here are a few ways I talk myself down:

  1. Set a workout goal that is LIKELY achievable, and gives me a focus. (ex: Keep the row at 1000cal/hr, and first 5 rounds of wall balls unbroken). If I hit that MOSTLY REASONABLE goal, everything else is gravy.
  2. It’s just another training day. I needed to train today anyhow. It’s going to be 15 minutes, and I was going to do something anyhow.
  3. Let go of expectations outside of my experience, and just expect to try. Sometimes it’s scary. It’d be scary if it wasn’t the Open, too! Trying a heavy clean or muscle up or other PR is always scary! At least you have a buddyjudge to help and cheer you on.
  4. Just get one. Everything is easier after the clock starts. If the workout is truly horrific and painful, every rep is closer to lunch. Just get one. And another. And eventually, that adds up to a LOT.

Hope your quads and glutes have recovered from 19.1. Bring on the next week!

Coach Heidi


Guest Day: Saturday, 3/2, 8am and 9am

This is a great chance to show your friends and family what you do for “fun”! Both classes will be suitable for athletes of all abilities. Please sign up at the front desk.

Lululemon Shop Night: Tuesday, 3/5, 6:30-8:30

Join your fellow Halers and the crew of Lulu educators to find the right gear for you. We’ll have free reign of the place after they close the doors to the public at 7pm.

All are welcome–friends and family included. Their knowledgeable staff will be on hand to find you the best fit and style, from bra fitting to pants that don’t fall down.

Oh! And we’ll have snacks 🙂

Hale Open–Fridays from 2/22-3/22

One week down, 4 to go!

Be sure to log your score in SugarWOD before 5pm on MONDAY.

Social media challenge for the week:

Post to Instagram with a photo of yourself (NOT in the gym) in a squat. Bonus point for including a kid or pet! Because, well, they’re cute!

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!

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:


45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

DB: ( 40/25)

If you still need to do Open 19.1, today is your chance. We’ll align with a 15 min AMRAP to make it easy for you.

This one is heavy on the midline (thanks, sit ups!) and will give you a good dose of DB coordination and skill. If you’ll recall the last time we did 30 DB C&J in a row, it’ll add up quickly! Choose a weight that you can do unbroken to start–alternate by performing 5 reps per arm, then switching.


5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Row/Bike

Deadlift: ( 155/125)

Woooooohooo!! The heavy-ish deadlifts at the start are a great way to get in some strength work without things getting too sloppy. Move deliberately here (you should be able to do 15+ reps at the weight you choose), then ALL OUT on the burpees and bike.

Really, it’s a little lift, then a lot of SPRINT. We WILL see burpees in the Open, so this is a great chance to test your cadence.


A. Build to Moderate Complex–3 position snatch

B. For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/75)

Ring Rows
Power Snatch ( 75,55)

Part A is skill, skill, SKILL! 3 position snatch is one each from high hang (pockets), hang (above knees), and ground. The metcon should be a fun combination and a great chance to practice big set strategies. You’ll face a good amount of fatigue–legs, then arms, then everywhere, so plan a way to keep your composure.

Move steadily to chip away through the box overs.

Pull ups: 12-10-8-6-4 or similar would work well; give yourself descending sets, but try to focus on efficiency and keeping yourself in a smooth rhythm in your kips.

Power snatches: footwork and positioning in your resets will either make the next rep easier or a disaster. Find your balance and make every rep look the same, even if you resort to fast singles.


A. 10 min EMOM: choose a GOAT and work on it!

B. 4 RFT:
400m run
30 air squats
20 KB swings (53/35)

For part A, spend a conscious 10 mins working on something you struggle with. The metcon is a lower intensity burner–goal is to move well and sweat, NOT to crush yourself. We’ll find out Open 19.2 on Thursday at 5pm 🙂

Friday + Weekend: Open 19.2 + TBD!



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