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 firstname.lastname@example.org to get on the waiting list.
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!
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.
In this episode, Hale coach Larry shares how he found CrossFit, why he loves coaching and what he’s working on outside the gym.
Man of Mystery
You know him as Coach Larry, one of your Hale trainers dedicated to making you better one cue, one no-rep, one high-five at a time. Coach Jay calls him the “Man of Mystery.”
But mystery no more!
In today’s episode of the Living Better Podcast, Coach Larry shares his first CrossFit experience, 50 wall-ball shots for time—”After wall ball number five I felt like I was gonna die already,” he said—his career as a scientist outside of the gym, and why he loves coaching.
“I just wanted to give back; seeing how the program changes lives and improves lives, and I wanted to sort of share that with others and be that somebody who changes somebody’s life for the better and improves them.”
Listen to the rest of Coach Larry’s story in Episode 42 of the Living Better Podcast.
In this episode, you will learn:
How CrossFit helps Coach Larry try and conquer new things in and outside the gym.
Why he decided to become a coach, despite having another full-time job.
The secret to the six-pack abs in the movie “300.”
Have you ever looked at your trainer flying on the rings or back-squatting your PR for reps and thought, “They are superhuman. I’ll never be able to do that.”
Well, guess what? They’re plain old regular human, just like you.
Did you know Coach Wendy “gets in her head” while weightlifting? Or that Coach Heidi spent her first six months of training falling on her butt trying to learn the overhead squat?
It might seem like they can do it all, but each and every one of them has a goal he or she wants to accomplish. In fact, one of the reasons CrossFit Hale coaches are so excellent is that they’re constantly learning and striving to better themselves.
Watch the video above to learn all about how your trainers deal with struggles, set goals and work on their own fitness—just like you.