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.
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.
In this episode, Hale member Ann Mary shares how she prioritized her nutrition and fitness to lose almost 100 lb. while also balancing a busy career as a lawyer.
Ann Mary’s Metamorphosis
Before starting CrossFit at Hale about a year ago, Ann Mary had been inactive for years. Though she was a distance runner in high school, law school and a demanding career as a lawyer took a toll on her health.
“I was very unhappy with my weight, with my overall fitness and how I was feeling physically,” she said.
Diet changes helped her lose 40 lb. in about a year, but it wasn’t until she started at Hale that she began to value what her body was capable of over what it weighed.
Though she was scared at first—her first workout called for double-unders but she hadn’t even jumped rope in two decades—she persisted, even after long days when all she wanted was to flop on the couch.
“One thing that was hard for me was learning that there are some days when you just have to show up and keep moving, and you have to consider that a successful workout,” she said. “The days that I least want to go to the gym … those are the days when I most need to go to the gym.”
Today, Ann Mary’s 95 lb. lighter than she was at her heaviest weight, can deadlift 265 lb. for a triple and has her sights set on a pull-up.
“On the whole I feel so much better,” she said. “I feel like I’m more focused, I have more mental clarity and I have more energy.”
In this episode, you will learn:
Why Ann Mary ditched fad diets for a sustainable approach to nutrition.
How she learned to trust the process even when she wasn’t improving as quickly as she would have liked.
How she sets herself up for success by overcoming obstacles before they occur.
Lately I’ve been messing around with my nutrition and I realized something.
Any good fitness program will help you improve the way you look, feel and perform.
But when deciding which program or diet to follow, you have to pick one of those goals to prioritize.
Of course, you want them all.
But when it comes down to it, which one are you willing to sacrifice for?
If performance is your priority, you need to push harder in training, eat to focus on performance and spend extra time working on skills.
If your priority is to look good, you have to make diet sacrifices, train for aesthetics and take a lot of selfies.
If your goal is to FEEL better …
That’s an interesting one. Because if your goal is to feel better, you can achieve that pretty quickly.
You’re only one meal and one workout away from feeling better.
Eat well and get to the gym, and you will be fired up.
Whereas you can’t change the way you look and perform much in one day, you CAN change the way you feel in just a few hours.
The best part is if you eat well and train for several days in a row, you feel better even if you skip a day or have cake at that party.
Feeling good becomes a motivator for you to keep training and eating well, which helps improve the way you look AND perform.
So really, the focus of your fitness program should first be to FEEL GOOD, then to look good and perform well.
Eat well, train hard, feel good.
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:
7/24: Oly Skills (Snatch) with Nathan Loe* 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 and space will be limited. Please sign up here or in person at the front whiteboard.
Is there something you’re dying to learn more of? Please drop a line to email@example.com.
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!
Strength day! Upper-body press + deadlifts. Add weight to deadlift through the rounds—5 reps here must be unbroken, and aim to work up to something heavy for the day. Pick a challenging scaling for HSPU or DB press and work on strength and good positions.
Score is total number of minutes you “made,” or completed. Scale back row/singles as needed. You should be working about 40-45s.
Fun with EMOM! You won’t have a TON of rest between each movement. Move quickly on the DB movements to save your grip. Shoulders will burn! Try to to control your breathing through the dubs and rowing to hold it together.
This should be a good chance to get outside and work with moderate weights and SIMPLE movements. No need to rush between stations—just a day to get work done. Stay in control of breathing and work hard when it’s your turn.
Descending reps in this one will help improve the mental battle—try to go unbroken on the wall-balls and minimize transition time. I know you don’t WANT to pick up the ball, but do it! You may have to chip away at T2B in 2 sets to start. Your goal is SUB 12 minutes!