All levels welcome. 8 a.m. and 9 a.m. Please arrive early to sign a waiver if this is your first class!
October 10 – November 11: CrossFit Games Open
With the new format of the CrossFit Games, this will be the first time the Open is held in fall (these results lead to the 2020 season).
We will do the Open WOD in Friday class each week—workouts will be announced on Thursday afternoons, and we may update the weekend’s programming to adjust!
Expect: a fun chance to THROW DOWN on a “Perform” WOD each Friday. One of these should be a repeat (re-TEST!) of one you’ve done in the past. We will not be tracking points with Early Birds versus Night Owls, but you will have a fun time competing with yourself and your swolemates. Get it!
P.S. There are a few skills we are likely to see in the Open:
Advanced gymnastics: bar muscle-ups, muscle-ups, chest-to-bars
STRICT gymnastics: HSPU, Pull-ups, etc.
You’ll see some of these more frequently in the programming, but if you’re looking to brush up, now would be a great time to schedule a few skills sessions. Email firstname.lastname@example.org to set these up!
Extended warm-up today—with the shorter WODs you should feel like you’ve had a LOT of practice before 3-2-1-GO!
Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches (75/55) 3 bar muscle-ups
Take this as a chance to compare to your previous effort or practice some skills you haven’t had much time to try.
HIGH skill, low volume today. With light weights, this should feel SPICY! If you don’t have BMU, pick a scaling that you can move through unbroken or with quick singles. If you’re close, attempts are cool!
5 rounds, not for time: 10 body-weight deadlifts 400-m run
Just. Do. Work! This should be plenty sweaty. Take your time to set up and get good, quality reps! Play with rep schemes and sets and breathing. This is PRACTICE.
A. Warm Up:
15 mins to accomplish:
3 rounds: 10/side slow plank knees-to-elbows 8/side Bulgarian Split Squat (back leg on bench)
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).
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.
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.
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.
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.”
(If not, close this email/web page and find it and watch it; it’s awesome!)
The main guy, Phil (played by Bill Murray), lives the same day over and over again in a small town, but he’s the only one who knows it.
He goes through all sorts of emotions: It’s confusing at first, then kinda cool, then depressing, then completely awesome!
One of the main things he tries to do is “get the girl” by finding out everything she likes and trying to “stage” the perfect day so she’ll fall madly in love with him.
He learns her favorite ice cream, her goals in life, and even recites some French poetry to try and impress her.
It works to get her attention, but he always falls short of the “madly in love” part (eventually leading to the depression).
At some point, he stops caring about her and focuses on helping people and improving himself, learning the piano, helping a homeless guy, saving someone from choking, etc.
The part that fascinated me about the movie were the piano scenes.
He signs up for piano lessons, and his first one was terrible. He had no idea how to play.
After living the same day over and over again and doing the “first lesson” over and over again … he begins to crush it.
One day while he’s playing Bach while chewing gum and looking totally relaxed, the piano teacher says to him,
“Wow, you say this is your FIRST lesson?”
There’s something about that scene that just gets me.
How good could you be at something if you just did it over and over again, every day … without fear that you’re getting too old, or “wasting time”?
What if you were able to let go of pretense, relax, and enjoy the process?
What if you had all the time in the world?
(This is the premise of the movie, btw … it was even in the trailer.)
I think about this often … and it’s why I’ve seen this movie at least 20 times.
People say life is short, but the truth is, life is LONG.
Every 10 years represents 3,600 days of life. You can master anything if you spend a few hours a day on it for 10 years.
If you don’t want to master something, you can be GOOD at it with focused practice in 12 months.
And if you just want to acquire a basic skill? Three months or less.
In three months, you can learn how to swim, train for and run a half marathon, lose 40 lb. or even learn the basics of piano.
But you have to be willing to start, and you have to be willing to be TERRIBLE for a while.
I see a lot of people walk into the gym and expect to be good at things on their first day.
When they aren’t, it’s a big hit to the ego.
“Why am I finishing last?”
“Why can’t I do this movement?”
“Why is everything so HARD?”
This leads people to quit because they just don’t get it, it’s too hard, or they can’t handle the ego hit.
Why would you expect something to be easy if you’ve NEVER DONE IT BEFORE?!?
The thing that makes Hale special is that it’s NOT EASY to do this stuff.
And because it’s not easy, it’s more than just a workout you do every day, day in and day out (like Groundhog Day).
It’s a set of SKILLS you have to acquire over time by PRACTICING them.
Phil found meaning in his life when he focused on improvement on a daily basis, not just having everything he wanted.
This brought progress and joy to his otherwise mundane days.
And it ultimately led to him escaping the loop.
Look at your workouts as skills you’re developing, rather than just goals you’re achieving.
Focus on getting better every day, and you’ll break out of the “Groundhog Day” mentality.
Coach “Punxatawny” Jay
Summer of Skills:
Our next few skills sessions will be:
7/17: Rowing with Lauren Nielsen* 7/24: Oly Skills (Clean) with Nathan Loe* 7/31: Oly Skills (Jerk) with Nathan Loe* 8/7: Oly Skills (Snatch) 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!
Training your row (and grip) for a long Viking journey. Focus on EFFICIENCY (LEGS!) in the row and smooth, even strokes.
Barbell cycling will be key to maintaining your grip on the cleans—DO NOT go to failure!
Lastly … T2B. Kind of rude, but this is your test to link them together. PRACTICE linking under fatigue, and you’ll be better off for workouts in the future. 6 + 4; 5 + 3 + 2 … whatever you need to do!
Rx+ 70/50 DB MissFit: 14/10; 35/25; lateral step-ups; jumping C2B
Single leg and single arm movements! You’re only as good as your weakest link. This one also alternates upper/lower body, but it’s likely everything will burn. Working on power, stamina, and pacing today.
Have a strategy to keep moving smoothly. Try to string together a few bigger sets of C2B to start, even if it means resting a little. PRACTICE these tougher skills under fatigue!
Saturday—TRAIN (& Guest Day at Albany MS)
Outdoor workout today! Meet at Albany Middle School track at 8 a.m. or 9 a.m. Guests welcome!
20-min AMRAP in pairs! (One person works at a time.)
Quick scale: 10 burpees over rower 30/20-cal row Find max snatch OR complete one rep at moderate weight every 30 s.
Note snatch weight in comments
A successful workout today means:
1. You aggressively push the pace on the burpees/row just over the line you think you can sustain. Try to hold pace on row #2! Do not stop on the burpees!
2. You take a few attempts working up to a heavy-ish snatch with good technique. Allow yourself some time to cool off, load your bar, etc., before you take a crack at it. If you have time, start lighter than you think to get a few SOLID reps in, then take a few jumps.