Today’s workout calls for Atlas stones. Who’s Atlas? And why can’t he pick up his own stones?
According to Greek mythology, after the Titan Atlas went into battle against the Olympian gods for control of the heavens, Atlas was sentenced by Zeus to bear the weight of the heavens on his shoulders.
Thankfully, you won’t need to do that in today’s workout. You will, however, need to get a big, round object over your shoulder as many times as possible (among other things).
The No Excuses Challenge starts MONDAY, September 9. All classes will complete the baseline workout. Please show up a few minutes before class to take an InBody Scan.
Wednesday 6:30 p.m. will return to usual programming effective September 11. We will likely run specialty courses in the near future—stay tuned! Many thanks to all of you that showed up for the Summer of Skills classes! We had a blast. Please drop a note to firstname.lastname@example.org if you have any suggestions or feedback for next round.
Volunteer Opportunity with Berkeley Food Network:
The Berkeley Food Network is moving into a new space soon, and Sarah could use some hands and warm bodies to help with the transition! There are still slots available for September 14.
All body weight this year—move fast and keep pushing on each movement! You are TESTING today. We will re-do this in 6 weeks.
Open Workout 13.4
Complete as many reps as possible in 7 minutes: 3 clean and jerks (135/95) 3 toes-to-bars 6 clean and jerks 6 toes-to-bars 9 clean and jerks 9 toes-to-bars 12 clean and jerks 12 toes-to-bars 15 clean and jerks 15 toes-to-bars 18 clean and jerks 18 toes-to-bars
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MissFit (95/65); knees-to-chest
Everything will be allllll good in the shorter rounds … and THEN! UH-OH! But—it’s only 7 minutes. Try to keep your composure for a solid, big set of toes-to-bars EVEN WHEN YOU DON’T WANT TO! Go to failure here and see what happens—how quickly can you get back on the bar for 1-2 more reps?
You can look forward to 1 or so Open workouts each week as we prep for the FALL Open, which starts in October.
It’s time to check back in with our Hale Case Study participants!
In this update, they’ve just hit the six-week mark—and if you’ve ever made a lifestyle change before, you know that’s when things start to get tough. The newness has worn off and all that’s left is hard work without the lustre.
But this is the time when it’s most critical to keep pushing onward, and that’s exactly what our participants are doing.
Natalie got a 40-lb. deadlift PR.
Jay’s down five percent body fat and got his strict muscle-up back.
Jon got a handstand and toes-to-bars and can go on longer bike rides with his kids.
Lilly passed the point she normally gives up.
“Around week four is when I tend to be like f**k it, I don’t care anymore,” she said. “But I stuck with it.” Now she’s down 4 percent body fat and around 6 lb.
Tune in above to see what the rest of the Hale Case Study participants have accomplished at the six-week mark.
In this episode, Hale coach Heidi shares her journey from athlete to overweight to CrossFit coach.
Coach Heidi Gets Real
Coach Heidi has been an athlete all her life: Dance. Biking. Baseball. Football. Rugby. Swimming. Volleyball. Basketball. Skiing. Snowboarding.
But that doesn’t mean she’s never struggled with her fitness.
Shortly before joining Hale in 2013, Heidi had reached her highest body weight ever: 200 lb. You might look at what she can do now and think, “No way. She doesn’t understand the struggle,” but we assure you, she does—even now.
“As a coach, unless you are being coached, it’s hard to get to that scary place sometimes. You can do just enough. I don’t always push,” she admitted.
That’s why even coaches need coaches.
Heidi described being inspired by Coach Wendy to track her macros more carefully; today, Heidi’s at the lowest body-fat percentage of the past three years.
That inspiration is one of the reasons she decided to become a coach herself.
“The things you can’t see in yourself that others can,” she said. “And this is a big part of why I love being a coach: You can see the faces people make, you can see the little glimmers of fear or hope or excitement or all of those things, and you are not always self-aware enough to see them in yourself.”
It’s not about perfection, she continued. It’s about effort.
“Find something you can nail down and be confident in,” she said. “Find momentum. Do one very simple thing and do it really well, until that feels easy. Then you can take off a bigger chunk.”
In this episode, you will learn:
How even coaches like Heidi struggle with their fitness.
How committing to precise nutrition and accountability helped Heidi take her fitness to the next level.
Why Coach Heidi thinks you should be a grizzly bear.
˄ ˄ ˄ Things I’ve said out loud to myself during workouts.
It’s me trying encourage myself to stop being weak and keep going.
Have you ever listened to your own self-talk when you’re working out or before you’re about to try something difficult?
“I dunno about that … ”
“It’s a lot of weight … ”
“I can’t do that movement … ”
˄ ˄ ˄ Actual words we’ve heard around the gym.
We are SO mean to ourselves; SO negative.
We do it so often that we don’t even think it is negative. When I say it out loud, it’s in a joking or sarcastic tone, or sometimes in a drill-sergeant yell.
But it cuts so deep.
The words you use create the reality you live.
What’s worse is how your words affect the people around you.
When you say out loud “I can’t do that” or “jeez, that’s heavy,” the person next to you trying to pump themselves up to do the same thing loses confidence.
You can use the lightest, jokiest tone …
but the bottom line is …
You’re dragging them down!!!
Watch Wendy during a tough workout.
She suffers, it hurts, she wants to quit.
When she’s done, she goes outside and sits down with her head bowed.
You go to give her a fist bump and she barely lifts her arm.
Ask her two minutes later how it was and she says,
“It wasn’t too bad! I liked it.”
Is she lying to herself? Is that how she really feels?
This is what she tells herself every time and what keeps her coming back to do it again the next day.
Doing that every day has built her into one the best athletes in the gym.
But what do we do about it?
We all have to work hard to eliminate that negative self-talk and start encouraging ourselves every day.
The best way I know to train myself to do something is by rewarding good behavior and having consequences for undesirable behavior.
So let’s try it!
This week, your coaches will be looking to promote positive self-talk.
Every time we hear you saying something positive out loud to yourself or someone else, we’ll be giving you high-fives or fist bumps.
Every time we hear something like “I can’t” or “that’s crazy” or similar things that don’t help you or the people around you believe you can succeed, we’ll be handing out 3 burpees.
These will be entirely at the coaches’ discretion, can be handed out at any time for any reason, and there will be no appeals.
You want to be in an environment where everyone is encouraging you to be your best ALL THE TIME.
Our job is to provide it.
Let’s do it together.
Coach “let’s go!” Jay
Next Guest Day at Hale: Saturday, August 3
All athletes and guests welcome; no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE! New guests, please arrive 10 minutes before class to sign a waiver.
Summer of Skills:
Our next few skills sessions will be:
7/31: Oly Skills (Clean) with Nathan Loe* 8/7: Oly Skills (Jerk) with Nathan Loe*
All clinics at 6:30 p.m.
These are FREE for members.
*Advanced sign-up is required. Clinics are currently full, but email email@example.com to get on the waiting list.
Is there something you’re dying to learn more of? Please drop a line to firstname.lastname@example.org.
Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.
Oakland Tri and Alcatraz Swim
Now that the Hero Challenge is done and dusted, the coaches are training for two upcoming events. More info to come, but the more the merrier! Give us a shout when you sign up!
As many rounds and reps as possible in 5 minutes: 10 slam balls 5 box jump-overs 5 sit-ups
2 minutes rest:
As many rounds and reps as possible in 3 minutes: 6 slam balls 3 box jump-overs 3 sit-ups
Guest Day! Each interval gets shorter (as do reps!), so it should feel like a fun build-up to a sprint by the end. Kind of like the beat drop in your favorite song.
Build your pace with each round!
2 rounds for time: 24-m 1-arm DB front rack walking lunge (1 DB, switch at half way) 24 alternating arm DB snatches 24-m 1-arm DB front rack walking lunge 24 toes-to-bars 24-m 1-arm DB front rack walking lunge 24 alternating arm DB snatches
Partner up on this one if you’re feeling like you need an easier day! It’ll be a good one to just get sweaty at lighter weights—or a shoulder and leg burner a bit heavier.
Weeks ago, we put a handful of Hale members under the microscope to see what would happen if they committed to good nutrition, consistent training and ample sleep.
It’s Week 5, and their progress is starting to show.
“It’s easier to move again … I’m feeling more confident about myself.” – Kim (lost 13 lb.)
“I’m getting stronger each week.” – Ron (lost 6 lb.)
Sure, there have been slip-ups and mishaps. Life doesn’t happen in controlled circumstances, and our participants are training for life. They have busy schedules. Stressful work projects. Days when they finish last in a workout and wonder if they really belong here.
But they’re not alone.
With the help of our trainers and nutrition coaches, our athletes pick themselves up, do another rep and keep on getting fitter. Of course …
“Burpees still suck!” — Coach Jay (lost 12 lb.)
P.S. – If you’d like to make the same progress as our partipants have, book a FREE INTRO session today.