Tag Archives: exercise

How to Get Out of a Rut

Those last few weeks of summer can be brutal.

You’re squeezing in the last vacations, family visits, BBQs …

Then, BAM—school starts.

All the sudden there’s traffic everywhere, you’ve got a new commute to deal with, and life has spun up again.

But … it still feels like summer! The sun is shining bright, the days are still long, and there are still festivals and BBQs to attend.

The last thing you’re worried about is your fitness.

A few days turns into a week, then a few weeks …

But you don’t want to lean out too far over that edge.

After a solid five months of progress, vacations and illness put me right into that rut.

Here’s how I get out of it.

1) Figure out what has worked in the past.

Have you had success in the past? What were you doing? How did you start? What was the one habit that made the biggest difference?

For me, it is:

2) Show up and do the minimum requirement.

When it comes to fitness, only three things matter: training, nutrition, and recovery. We’ve found that training comes first because when you train, the other stuff eventually falls into line.

So, we start by suggesting you train every day, doing the minimum required to say that you showed up.

The minimum for me is showing up to class. I don’t tend to care about how much weight I lifted or how fast I go during this stage. In fact, I will try to do LESS than I’m capable of to make sure I can recover for tomorrow’s workout.

Often you find that you haven’t “lost” everything, and you aren’t “starting over,” you just haven’t trained for a little while and feel a little rusty.

Do this often enough and you …

3) Build a streak.

The first workout back after a long layoff is terrible. The second one is bad, and the third one is mildly uncomfortable.

By the time you get to the 4th or 5th one, you’re kinda back! You aren’t feeling amazing yet, but your body adapts and the rust is knocked off.

That’s why it doesn’t matter how you perform in that first week back. The only goal is to get to the point where you feel like you are back on track with a habit.

Each workout you do in those first few days:

– Builds confidence that “yes, you can still do this.”

– Reminds you that you aren’t in as bad a shape as you thought.

– Encourages you to show up for the next one.

Once you get 5-10 days under your belt, it’s time to:

4) Get motivated.

The success you experience by building your confidence leads you to ask for and want MORE. This is where the motivation kicks in and you should start setting goals.

This is also the time to start looking at your nutrition. Are you eating enough? Is it in the right ratios? Does it support your goals?

Once you have a goal and next actions, do exactly what you did to get here, and focus on (1) figuring out what has worked in the past, (2) doing the minimum, and (3) building a streak.

These steps will get you out of a rut in less than two weeks and get you back on track and motivated to go crush your fitness goals.

Coach “rut buster” Jay

 


Announcements:

Outdoor WOD Saturday, September 21

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE! Meet at Albany Middle School/Cougar Field Track. Classes at 8 and 9 a.m.

Other Cool Events, September 21

Kenny is competing out at the Battle on Sunset.

Golden State CrossFit • 401 Sunset Dr., STE K, Antioch, CA 94509
Sat, Sep 21, 2019 8 a.m.
 
A handful of us are also swimming Alcatraz that morning with Odyssey Open Water. They are calling for more kayak/paddle board support. If interested, email heidi@crossfithale.com.

Workouts for the Week:

Monday—TRAIN

A. Deadlift for load:
5-5-5 at 65%
3-3-3 at 75%
1-1-1 at 85%

Take a set every 2 minutes. Work the set up. Make it solid.

Training Day. Lift heavy! Just getting a few solid reps at heavier weight. Practice some touch-and-go sets, and work up to a few heavy singles 🙂

B. 500-m row for time

C. 250-m row for time

Not expecting a new PR, but try to stay within a few seconds. Rest 5 min, then hit the 250-m row … at a FASTER split pace

Tuesday—TRAIN

5 rounds:
2 min on, 2 min off:
15 wall balls
100-m run
Max burpee to plate in remaining time

Transition times matter on this one. RUN out, RUN in, and get straight to the burpees. Score is total number of wall balls + burpees each round.

Wednesday—RECOVER

A. 12 min for quality:
10 cal row
10 PVC muscle snatch
Crab walk
10 banded pull-aparts

Get shoulders warm and ready to get PUMPED.

B. 15 min to hit 5 rounds:
10 bench press
6 rope pull-ups
Scale to toenail version w/negative
(3-2-1 down; alternate top hand 3/3)

Add weight to bench press as you go. Weight should be moderate today, and nothing you feel like you’ll be close to failing at 10 reps. Note final weight.

C. 1-2 Rounds
Bicep curl 21s (empty BB or slightly heavier)
7-half way to full up
7-bottom to half way
7-full curls

Hands out to ring–work on full elbow extension at the bottom. To be done unbroken.

Pec smash: 3 mins/side

Thursday—TRAIN

A. Gymnastics skills day!

10-min EMOM:
C2B/Pull-up practice, 3-7 reps

If you’re not to kipping pull-ups, choose an option that will get you closer to your strict pull-up:
Banded pull downs (with PVC)
2 negatives (only as you can maintain quality!)

B. 15-min AMRAP:
20 double-unders
10 DB weighted step-ups (1 x 50/35)
5 C2B

Rx+: 3 BMU

MissFit: Double-under attempts/jumping CHEST-to-bar.

Train—Gymnastics skills. Goal is to keep C2B unbroken as long as possible under grip and shoulder fatigue! This is good practice for holding together gymnastics to be smooth + steady in the Open.

Friday—PERFORM

A. As a warm-up:

Every minute for 10 rounds:
1 snatch (power or squat)
+
3 overhead squats

Work up to and beyond your weight for the workout today—you should feel smooth and stable!

B. “Nancy”

5 rounds for time of:
400-m run
15 overhead squats (95/65)

PERFORM: CrossFit main site generally gives some clues to the Open–they’ve done a version of this workout TWICE in the last week. We’ve also had repeat workouts with OHS and C2B. It’s been a while since we’ve hit some OHS—let’s get sweaty and get after it!

Saturday—TRAIN

In teams of 3:
20-min AMRAP:
50 push-ups
75 sit-ups
100 lunges
50-m buddy carry

8-a.m. and 9-a.m. at Albany Middle School/Cougar Field. Guests, friends, family welcome and encouraged to attend!

Sunday–RECOVER/TRAIN

For time:
40 synchro toes-to-bar
40 synchro single arm dumbbell hang clean and jerk (35 lb.)
40 synchro box jump-overs (20-in)
40 synchro single arm dumbbell hang clean and jerk (35 lb.)
40 synchro toes-to-bar

Grab a buddy and see if you can stay in sync!

Pickin’ Up Rocks

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).

Here are some tips for how to do it efficiently.

September 9 – 15

No Excuses Challenge 2019:

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.

Schedule Update:

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 heidi@crossfithale.com 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.

Here’s the link to sign up.

Outdoor WOD Saturday, September 21

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!

Workouts for the Week:

Monday—PERFORM

“NXC Baseline 2019”

3 rounds for time
400-m run
40 squats
30 sit-ups
20 push-ups
10 pull-ups

20-min. hard cap

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.

Tuesday—TRAIN

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.

Wednesday—RECOVER

A. 12-min AMRAP:
50′ bear crawl
3 candlestick roll to squat
20 mountain climbers

B. 5 rounds
2 min on, 2 min off:

200-m Run
AMRAP:
Rounds of Marguerita

1 burpee
1 push-up
1 jumping jack
1 sit-up
1 handstand

C. 2 min each:
Forearm smash w/barbell
Bicep smash w/barbell

Thursday—TRAIN

A. Back Squats
7-7-7
Working up toward 70-75% of 1RM from last week.

Back Squats
5-5-5-5-5 (on the 2:30)
at 75%

Heavy heavy funnnn! Take your sevens to practice getting tight between reps—these are warm-ups, but not easy sets.

B. “Dollar Fifty Dog Combo”

For time:
1-mile run

If you get to Costco, you’ve gone too far.

Farm Fun Friday—TRAIN

5-min AMRAP
50-m sled push
10 burpees

2-min rest

5-min AMRAP
10 atlas stones
100-m run

2-min rest

5-min AMRAP
10-cal bike/row
15 DB push press (35/25)

2-min rest

5-min AMRAP
20 double-unders
50-m farmers carry 53/35

Do work!

Saturday—TRAIN

For time:
21-18-15-9-6
Wall balls (20/14)
Broad jump
Ring push-up

Keep chipping away! Sets get smaller. Try to go unbroken on the wall balls and 2 sets or less on the push ups. Rx+ Ring dips 🙂

Negative Self-Talk vs. Positive

What do you say to yourself in the morning when you look at the day’s workout?

Or as you start warming up? During the workout?

Negative self-talk will set you up for failure and disappointment—just imagine what postive self-talk could do.

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.”

― Mahatma Gandhi

No Excuses Challenge

The summer’s over, the kids are back in school and there’s no better time to focus on improving YOURSELF!

From September 9 through October 21, we’ll be running the No Excuses Challenge, a six-week period in which we’ll eat better, move more and recover well.

In this challenge, you will learn how to:

  • Compose healthy meals.
  • Nail down sustainable habits.
  • Develop a mobility/recovery practice

We’ll measure progress with a before-and-after baseline workout as well as an InBody scan. The goal isn’t perfection but rather to learn which habits are most effective—or destructive—in helping you feel, look and perform your best.

Sign up at the front desk today!

Whether you’ve already registered or you’re still on the fence, we invite you to attend our kick-off meeting TODAY, Wednesday, September 4, at 6:30 p.m. to get more details and ask questions.

September 2 – 8

Announcements

No Excuses Challenge 2019:

YES, we will be running a No Excuses Challenge this year.

The challenge will officially begin Monday, September 9 and run through Monday, October 21 (6 weeks!).

We’ll have a full informational kick-off meeting on Wednesday, September 4.

For the 6 weeks, you’ll be accountable for the following:

  • A MINIMUM of 15 minutes of exercise 5 days per week.
  • 7 hours of sleep per night, EVERY NIGHT.
  • 10 minutes of mobility/recovery EVERY DAY.
  • Eating according to plan (more to come).
  • Logging your success on the above EVERY DAY.

The challenge is for those of you who are starting from scratch and want accountability to make basic, healthy habits STICK. You’ll learn the following:

  • How to compose healthy meals (what types of food make you feel best?!).
  • How to nail down sustainable HABITS.
  • How to develop a mobility/recovery practice.

If you’ve done this before, you can expect to:

  • Re-visit those habits that always trip you up when “life” gets in the way.
  • Connect with your buddy and the crew and learn new skills and tweaks to make the habits easier.
  • Bring BACK the awareness of which of these habits make you feel your very best.

Cost is $89.

Sign up at the front desk.

No Excuses Challenge Info Meeting:

Wednesday, September 4 at 6:30 p.m. Bring yourself, bring your questions! Get answers!

Schedule Update:

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 heidi@crossfithale.com if you have any suggestions or feedback for next round.

Holiday Schedule Monday, September 2

8-a.m. and 9-a.m. classes only!

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 slots available for September 7 and 14. Coach Heidi will be there on the 7th after morning classes. Functional fitness for a good cause!

Here’s the link to sign up.

Guest Day Saturday, September 7

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!

Workouts for the Week:

Monday—PERFORM

Team Series 17.1

9-15-21 reps for time of:
Thrusters
Bar-facing burpees

Men use 95 lb.
Women use 65 lb.

All reps are IN SYNC with partner–meet at top of every thruster and bottom of every burpee. This should be a fun challenge and a good push!

MissFit: 75/55

Tuesday—TRAIN

A. Tempo step-ups

5-5-5-5-5 per side

LATERAL step-ups. Choose a box that’s high enough to get your hip below parallel, but not so high you have to use a big heave to get up there.

“Tempo” will be:
Fast on way up
3-2-1 count on the way down
BONUS if you can pause for a breath at the bottom with foot off the ground.

These are a great way to build stability, strength, and positions for pistols. If these are too easy, descend with your “floating” leg forward of the box.

B. “Kriss Kross”

8 rounds, starting svery 3:00:
200-m run
8 burpees to 6″ target

EACH round is for time. Goal is to move FAST and not fall off the pace. 85-90% on the 200-m run, quick transition, and straight to burpees.

Wednesday—RECOVER

A. Warm-up:

Every minute on the minute for 12 mins (alternating)
Min 1: AMRAP: 3 squat thrusts + 3 KB swing
Min 2: 50-m farmers carry (1 arm, switch at half)

Focus on a nice, flat landing position with your feet. This will transfer over to awesome burpees down the line. Choose your standard KB weight–something you can swing without much concern 🙂

B. Get sweaty:

15 minutes for quality:
50-m sled push (90/50)
30-s L-Sit/tuck hang
10 inch worm + perfect push-ups

The sled will get your heart rate up. L-Sits are a “fun” skill to practice. Take your time on inchworm + push-up to make for perfect push-ups and a great stretch. 5 rounds would be a good goal today.

C. Mobility:

2 mins/side couch stretch
2 mins/side bone saw
2 mins/side LAX ball lats

Thursday—TRAIN

A. Deadlift for load:
3-3-3-1-1-1

Work up to a heavy single for the day. MAY be a new max, maybe not.

B. “Just Enough”

12-min AMRAP:
5 strict pull-ups
15 air squats
25 double-unders

Goal is to get some work on your pull-ups with JUUUUUST enough squats and dubs to get you sweaty!

Friday—TRAIN

A. Look (e)MOM, no HANDS(tands)!

Every minute on the minute for 12 minutes (alternating)
Min 1: 15-s hollow hold + 15-s arch
Min 2: 200-m run
Min 3: Handstand practice

Working on shapes! Open your shoulders, stack your ribs and hips and try to get a moment of balance in your handstands.

B. “Handlebars”

5 rounds for time:
Accumulate 1 minute in handstand
21 toes-to-bar
Rest 1:00

HS hold is cumulative, but call it when quality starts to suffer or you can’t compose yourself enough to feel like this is productive practice. Toes-to-bars will tax arms and midline even more, so finding a STACKED position is super important to minimize the amount of energy you put out.

This is NOT the time to “banana” yourself up to the wall and wait it out. Learn something! Start with one solid set of toes-to-bar (if you’ve never tried to do 21 unbroken, give it a go!). Ideally, commit to a big set that you’re not sure you’ll hit. If you have a few T2B but not 21, scale back to 12 or knees to chest + T2B linked.

Scaling options:
Freestanding
HS walk attempts
Wall facing (wall walk)
Pull a foot or two off of wall

Saturday—TRAIN (Guest Day!)

In pairs:
As many rounds and reps as possible in 20 minutes:
20 lunge complex (rev lunge right, rev lunge left, ball slam) (25/15)
20 partner push-ups
200-m run with ball

Lunge complex should be a fun challenge today—carry the slam ball the entire time, and end each “rep” with a smash and catch. Split reps as needed.

Partner push-ups: Both push up and high-five at the top. Run together, but pass off ball as needed.

This one should be a consistently sweaty 20 minutes. Good fun!

Sunday—TRAIN

5 Rounds for time:

15/10 cal bike
10 burpees

Hit this one fast and hard. Get the RPMs on the bike up as high as possible and maintain a good clip on the burpees. GO!

The Hale Case Study Project: Week 6

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.

August 26 – Sept. 1

Announcements

Summer of Skills:

8/28: Get a Deeper Squat With Coach Heidi
9/4: No Excuses Challenge Info Meeting

All clinics at 6:30 p.m.

These are FREE for members.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

No Excuses Challenge 2019:

YES, we will be running a No Excuses Challenge this year.

The challenge will officially begin Monday, September 9 and run through Monday, October 21 (6 weeks!).

We’ll have a full informational kick-off meeting on Wednesday, September 4.

For the 6 weeks, you’ll be accountable for the following:

  • A MINIMUM of 15 minutes of exercise 5 days per week.
  • 7 hours of sleep per night, EVERY NIGHT.
  • 10 minutes of mobility/recovery EVERY DAY.
  • Eating according to plan (more to come).
  • Logging your success on the above EVERY DAY.

The challenge is for those of you who are starting from scratch and want accountability to make basic, healthy habits STICK. You’ll learn the following:

  • How to compose healthy meals (what types of food make you feel best?!).
  • How to nail down sustainable HABITS.
  • How to develop a mobility/recovery practice.

If you’ve done this before, you can expect to:

  • Re-visit those habits that always trip you up when “life” gets in the way.
  • Connect with your buddy and the crew and learn new skills and tweaks to make the habits easier.
  • Bring BACK the awareness of which of these habits make you feel your very best.

Cost is $89.

Sign up at the front desk.

Holiday Schedule Monday, September 2

8-a.m. and 9-a.m. classes only!

Guest Day Saturday, September 7

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!

Workouts for the Week:

Monday—TRAIN

A. Push jerk:

3-3-3-3-3

Start at a moderate weight and work up to a heavy, but not sketchy, set of 3. This is not the time to fail the first rep! Take a second stab at same weight or drop if form starts to go!

B. “Jack in the Box”

For time:
15-12-9 reps
Push jerk (135/95)
30 double-unders after each set

immediately into….

6-9-12 Reps
Push jerk (155/105)
30 double-unders after each set

How many Jack in the Box tacos can you get for the change in yo’ pocket? About as many as the number of jerks you’ll do today.

Upper body dynamic strength day + practice/stamina at heavier weights.

Goal is to hold on to the bar as long as possible—keep your movement SMOOTH and steady and try to keep each round to 1-2 sets, at most.

Tuesday—TRAIN

“Pringles”

For time:
750-m row
600-m run
50 slam balls

Rest 3:00, then:

50 slam balls
600-m run
750-m row

Monostructural fun day! Once you pop, you can’t stop!

Break the slam balls into 2-3 sets as needed; keep breathing throughout. You should push nearly to redline, but not to the point where you dog the rest of the movements. Slam balls should feel like 85-90% effort by the end … then just HOLD ON!

Wednesday—RECOVER

A. Warm-up:

12 minutes, alternating between:
Min 1: as many rounds as possible of 4 alternating lunges + 4 PERFECT push ups
Min 2: 150-m run/row or 40-s bike

B. Get Sweaty:

As many rounds and reps as possible in 15 minutes:
30-s hang from bar
15 parallette pass throughs
10 cossack squats

Use a plate, light KB, or light band on rig to balance the cossack squats. Remember: Hips back, and keep your full foot on the ground when you push your weight to that side!

Play with the pass throughs—try a higher set of boxes if it lets you kick forward and back without touching the ground. WEEE!

C. Mobility:

1:00/side pigeon
1:00/side saddle (half frog, other leg out)
1:00 child’s pose

2:00/side shoulder LAX ball smash or foam roll

Thursday—PERFORM/TRAIN

A. Back squat: –1RM

1-1-1-1-1

Work up to a new 1RM or something *really* heavy today! Aim for 5-10# over current max, if you know it! Rest 2:00 between sets.

Warming up to this:
5-5 moderate
3-3 moderately heavy

Start singles where you KNOW you can hit 3. Build some confidence in the setup and GO!

B. As many rounds and reps as possible in 9 minutes:
100-m run
5 DB push ups
10 DB walking lunges

DB push ups: Simply use the DBs instead of your hands on the ground! Chest touches down to bells.

Any rack for DB lunges: carry, front rack, anything goes.

Move quickly. Early sets should be 1 min or less!

Friday—TRAIN

“Food Coma”

For total time:

2 rounds:
15 deadlifts (135/95)
15 burpees over bar
200-m Run

–Rest 2:00–

2 rounds:
12 deadlifts (185/125)
12 burpees over bar
200-m run

–Rest 2:00–

2 rounds:
9 deadlifts (225/155)
9 burpees over bar
200-m run

MissFit:
(115/75)
(135/95)
(155/105)

Score is combined time, INCLUDING rest!

Sub 25:00 should be very doable if you move quickly through the burpees. You WILL get tired, but do not let yourself stay on the ground! Moving slowly through 2-3 reps is better than stopping. Take your breaths before picking up the barbell, but transition as quickly as possible through everything else!

Burpees are lateral over bar, not bar facing—stay low and move FAST.

Saturday—TRAIN

42-30-18 reps of each movement
Calorie row
Box jumps (24/20)
Pistols (total!)
Pull-ups

MissFit:
Box step-ups
Ring rows

This one is all about stamina! It’ll be hard to keep moving through the first and second rounds, but just keep moving!

Pistols and step-ups will really challenge your balance after the row and box jumps, so try to find a rhythm or flow to help. Big sets on pull-ups/ring rows. Try to get through a third or more (e.g., in the 42: 18-14-10; 30: 12-10-8; 18: 8-6-4)

Sunday—TRAIN

In Teams of 2, for total time:

Row 1000m (split as needed)

then,

“Karen”
150 Wallballs (20,14)

“Isabel”
30 power snatches (115/75)

“Grace”
30 Clean & Jerks (115/75)

800m run (split as needed)

Rx+: (135/95) BOTH row and run 2k/1mi

Out the door by 30 min, regardless of where you are 🙂 You go, I go. Keep moving with fast single reps as needed or small sets. While each workout is a sprint, you’ll have to keep a steady cadence to have “gas” at the end.

Fix Your Overhead Position

We’ve got a lot of snatches and overhead squats on the whiteboard today, and those are no easy tasks.

If you struggle to stay stable or even to get into a proper overhead position, you’ll want to watch this video before you head to class.

Feel Better. Look Better. Get Stronger.

It doesn’t matter whether you can run a mile or you haven’t run since childhood.

It doesn’t matter if you’ve lifted weights all your life or if you’ve never touched a barbell.

It doesn’t matter if you have an athletic background or if working out is new and scary.

We’ll meet you where you’re at—because you deserve a better life.


Announcements

Summer of Skills:

8/21: Get Your First Strict Pull-Up With Coach Wendy
8/28: Get a Deeper Squat With Coach Heidi
9/4: No Excuses Challenge Info Meeting

All clinics at 6:30 p.m.

These are FREE for members.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

No Excuses Challenge 2019:

YES, we will be running a No Excuses Challenge this year.

The challenge will officially begin Monday, September 9 and run through Monday, October 21 (6 weeks!).

We’ll have a full informational kick-off meeting on Wednesday, September 4th.

For the 6 weeks, you’ll be accountable for the following:

  • A MINIMUM of 15 minutes of exercise 5 days per week.
  • 7 hours of sleep per night, EVERY NIGHT.
  • 10 minutes of mobility/recovery EVERY DAY.
  • Eating according to plan (more to come).
  • Logging your success on the above EVERY DAY.

For those of you that are starting from scratch and want accountability to make basic, healthy habits STICK. You’ll learn the following:

  • How to compose healthy meals (what types of food make you feel best?!)
  • Nail down sustainable HABITS.
  • Develop a mobility/recovery practice.

If you’ve done this before, you can expect to:

  • Re-visit those habits that always trip you up when “life” gets in the way
  • Connect with your buddy and the crew and learn new skills and tweaks to make the habits easier
  • Bring BACK the awareness of which of these habits make you feel your very best

Cost is $89.

Sign up at the front desk.

Holiday Schedule Monday, September 2

8-a.m. and 9-a.m. classes only!

Guest Day Saturday, September 7

Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!

Workouts for the Week:

Monday—TRAIN

A. Every minute on the minute for 6 rounds (12 mins total):
Min 1: 200/150-m row
Min 2: 12 KB goblet split squats (6/side)

Push through your legs! Little double leg power + single leg strength and coordination.

B. “Mini Nate”

As many rounds and reps as possible in 12 minutes:
4 pull-ups
6 hand-release push-ups
8 KB snatch (4 per side) (53/35)

Quick, spicy rounds. Hit the pull-ups unbroken and smoothly linked. Try to move through the push-ups as you fatigue. Find a smooth pace with the snatch.

Tuesday—TRAIN

A. Deficit deadlifts:
3-3-3-3-3

Work up to a strong, MODERATELY heavy weight today. Not a chance to max out, but a good way to feel positions.

ALL sets pulled as singles, with a full reset before each rep. Stand on two 25-lb. plates or a higher platform ONLY as form allows.

Goal is to feel strong and tight with the bar, pressing through full foot. You are trying to find a challenging or different way to feel your absolute best position.

If range of motion is limited, this is a great day to actually RAISE the bar off the ground, focusing on bracing and driving through the legs.

B. 3 rounds for time:
400-m run
15 body-weight deadlifts

This one is short, simple, and sweet. These do not have to be unbroken—in fact, 9-6 or similar breakup in later rounds may help you move better while remaining fast.

Weight should be no more than about 60% of your 1-RM deadlift. Scale accordingly!

Wednesday—RECOVER

A. Warm-up

3 Rounds:
45 s on/15 s off
Glute bridge-ups
Side plank left
Single-leg band DL left
Side plank right
Single-leg band DL right

Single side and core warm-up! You should be sweaty by the second round.

B. As many rounds and reps as possible in 15 minutes:
10-cal row
10 HIGH box jumps (30/24 or higher!)
50-m HEAVY farmers carry
50-foot bear crawl

Rest as needed between jumps and farmers carry. Goal is for each of those to feel HARD and slow you down just a bit, so this isn’t just a straight through grind.

C. Mobility

2 mins/side:
Butt smash (figure 4)
Legs on box—work around sacrum/low back
Lateral hip smash

Thursday—PERFORM

“The Ghost”

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Bonus if you note/beat your scores for each movement, i.e., 15-cal row, 15 burpees, 50 doubles each round …

A minute of rest isn’t much here. You’re pushing your threshold but trying to stay somewhat in control. Start at a pace that feels aggressive but manageable and try to hold on. DO NOT hold back on burpees to protect the double unders—really push yourself to match or beat your early rounds. Sure, you could do 2 fewer burpees and easily make those up, but what’s the fun in that?!

Friday—TRAIN

A. Every minute on the minute for 10 rounds:
1 hang squat snatch
+
2 OHS

(The squat in the squat snatch does NOT count as OHS)

Start with PVC, then empty barbell until squats feel limber.

Add weight and rest between later sets as needed. Work up to a weight slightly OVER what you’ll do for the workout today.

B. Double AMRAP:

6 minutes, as many rounds and reps as possible:
1 hang squat snatch (115/75)
3 overhead squats
50-m run
–Rest 2 mins–

6 minutes, as many rounds and reps as possible:
1 hang squat snatch (75/55)
3 overhead squats
50-m run

MissFit (75/55; 45/35)
Rx+: (135/95; 95/75)

Once again, the squat in the hang squat snatch does NOT count toward the overhead squats! Goal of this is to feel smooth and steady with the barbell. A good “catch” with the snatch will help.

Weight decreases in the second round: You should be feeling “warm” finally and reps should feel smooth and breezy! Make it spicy!

Saturday—TRAIN

For time:
800-m run
40 pull-ups
40 walking lunges
800-m run
40 toes-to-bars
40 walking lunges
400-m run
20 pull-ups
20 walking lunges
400-m run
20 toes-to-bars
20 walking lunges
-30-minute time cap-

Fun little chipper today! The runs should be enough relief to let your grip recover JUUUUUST a bit! Try to hit the rounds of pull-ups/T2B in less than 3-4 sets and minimize transitions between movements. If you’re feeling beat, this would be a good WOD to tackle in pairs: Run together and split the reps. 🙂

Sunday—TRAIN (or RECOVER!)

“First Cuts” (from the 2019 Reebok CrossFit Games)

4 rounds for time:
400-m run
3 rope climbs
7 squat snatches (95/65)

Rx+
3 legless rope climbs
7 squat snatches 135/95

RxINSANO: squat snatches at 185/130