Surprise! You’re awesome!

Have you ever surprised yourself?

Like, you were just CONVINCED you couldn’t do something…

Then you tried it, and sure enough, you were able to do it!

Two Halers got their first rope climbs in class the other day

Both of them said “yeah, I dunno about that, but I’ll try it”

Then, they nailed it.

The best part is when they look like it’s a huge surprise that it happened.

But we know better.

Hang around here long enough and you get to see what you’re capable of.

And it just becomes a matter of convincing yourself to TRY it.

So many athletes at Hale have gotten their “first” of something just by TRYING it.

Because once you get over the fact that you “can’t” do something or that you’ll “never” be able to do it.

All that’s left is to give it a go.

When you do, you might surprise yourself.

What are you convinced that you CANNOT do?

That skill that only “other” people can do, but not you.

When was the last time you tried it?

When will the next time be?

How can we help you get there?

Coach “surprise” Jay

PS – Workouts for the week below.


Air Quality/Power Outages/Kincade Fire Relief:

  1. Members: if you do not have power, you are absolutely welcome to come shower at the gym (your stinky teenagers, too!) during opening hours, whether you are taking class or not. Bring a towel. 🙂
  2. With ever-changing winds and air quality (smoke) concerns, we may be updating some workouts this week and beyond, until conditions improve. We also ask that you be mindful of your exertion and how YOU are feeling. It is ALWAYS ok to take a day easier, and encouraged if you’re feeling any ill effects.
  3. If you have extra space in your home, AirBnb is helping to coordinate temporary housing for displaced residents from the Kincade Fire. It’s too early to know what sort of donations will help those affected.

Hale-O-Ween: Thursday 10/31 at 4:30pm

Kids, teens, and adults welcome. Costumes HIGHLY encouraged. Come burn off some energy before you (and the kiddos) head out for trick-or-treating! Last class of the day will be at 4:30pm. Expect a fun, all-levels workout.

Guest Day: Saturday, 11/2 at 8am and 9am

FREE. Guests welcome. No experience necessary.

Workouts for the Week


A. You’ll have 25 or so minutes to work up to a 5 rep max BACK SQUAT.

This is NOT 5 sets of 5 at a working weight. Take time to rest between sets. You’ll know you’re getting close on your warm ups when you start feeling a little grunt, tingle, or “oh $h*t” after standing up.

Warm Up Sets:
10-5-5 w/3 sec pause and fast STAND UP
3-3-3-3 (optional 5 sets) Working up to something that “gets your attention”

No more than 3 attempts at a 5RM.

B. Finisher
3 Rounds:
45s on/15s off:
Barbell Bicep Curls
Banded Pull Aparts
Hamstring Bridge L
Hamstring Bridge R
Banded Pull Throughs


MIN 1-2 – Complete 3 Turkish Get Ups per side
MIN 3-4 – Muscle-Up Practice/Attempts

TGU should be light and SMOOTH. Build in weight as you go if it’s feeling too easy. Scale back to TGU sit up + bridge as needed

Muscle Up Options:
Ring dip practice (or holds)
Low ring transitions
Jumping m/u transitions
False grip pull ups
Muscle ups–one to three QUALITY sets.

Challenge with scaling OR reps. Not a big work driver today, but you should feel sweaty

B. 2 Rounds for time:
50 Cal Row
40 Walking Lunges
30 Slam Balls (25/15)
20 Toes to Bar
10 Triple Unders/Attempts

Rowing as a SKILL–50 cals is a lot… learn how to pace. We’ll likely see a longer chipper or some repetitive rowing in the Open. Aim for sub 3:00 for 50 cals.

Triple unders because… why not?! You might get one!


Squat Snatch (95/65)
Strict Pull-up

MissFit (45/35), inverted ring rows

Make em smooth and breezy today. The strict pull ups WILL slow you down. Focus on getting the most “feel good” reps… if you rely too heavily on your pull (versus your legs), the pull ups will be WAYYYYY worse.

If you have SOME strict pull ups, but not more than 5 unbroken, consider scaling to HALF the number each round, then down to ring rows.


All Classes EXCEPT 4:30:

800m run
20 Zombie Lunges
10 HuMan Makers
400m run
20 Zombie Lunges
10 HuMan Makers
200m run
20 Zombie Lunges
10 HuMan Makers

Zombie lunges–W/PVC hands out walking lunges

Start zombies 3 mins back–if you’re human and get caught, 31 burpees; if zombie and you don’t catch anyone, 31 burpees.

Costume wearers will be immune to zombie plague (aka no burpees)

Hale-O-Ween: TBA!


Open 20.4

Saturday–Guest Day/TRAIN

25 min AMRAP:
40/30 Cal Bike
25 “Synchro” Plate Ground to OH (45/35)
400m Run
25 Alt Box Jumps
400m Run
25 “Synchro” Burpees

*For the bike, athletes share the work…P1 works while P2 rests. Each team should be on the bike at LEAST once

For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

(note: 400m run = 40 reps)


Based on Open 20.4

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