Tag Archives: fat loss

I Keep Waiting …

For fitness to get easier …

For the weights to feel lighter …

For food to get simpler …

We’ve been working on people’s fitness for DECADES!

You’ve probably been working on your own for just as long.

Why is it still so HARD?

It’s not your fault …

There are very few things in daily life that encourage you to get and stay in great shape.

Even if you CAN navigate the lies we’re sold about how to eat or work out.

You have to go OUT OF YOUR WAY to eat well, make time to train, and get a good night’s sleep.

You have to say no to SO MANY temptations in your daily life.

Fact is, it’s HARD.

We get it.

And if you are able to muster up the motivation and discipline to take ANY steps toward improving your health or fitness, we salute you.

You’re not always going to be perfect, you’re not always going to be happy about it, and you’re not always going to want to do it.

But we appreciate the effort you put in, week after week, to live a better life by improving your fitness.

And we promise to keep doing everything we can to support you.

See you at the gym.

Coach “Happy Monday” Jay

P.S. – A quick LOL for you. This is exactly how workouts feel some Mondays. 



Saturday, October 5: Guest Day at Hale

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!

Registration online is optional.

P.S. There are a few skills we are likely to see in the Open:

  • Overhead squats!
  • Advanced gymnastics: bar muscle-ups, muscle-ups, chest-to-bars
  • Toes-to-bars
  • Double-unders
  • 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 wendy@crossfithale.com to set these up!

Workouts for the Week


A. As warm up to B:

8-min EMOM:
3 power snatch

Work up to and beyond the workout weight—feel solid in the catch!!

8-min EMOM (or as needed):
Pull-up/bar muscle-up practice

Extended warm-up today—with the shorter WODs you should feel like you’ve had a LOT of practice before 3-2-1-GO!


“Open 16.3”

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

(30-minute cap)

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)

3 rounds:
10/side: side plank w/1 breath pause
12 Spanish squats
(3-2-1 down, controlled UP)
30-s rest

B. 5 rounds:
300-m row (80% pace)
Between rounds:
Max box/bar/ring dips in 1 minute

Sub push-ups as needed. Note total reps!

C. Mobility

2 mins tricep smash
10/side slow scorpion (3-breath pause)


5 rounds for total time:
21 wall balls
30-s rest
15-cal row
30-s rest
9 toes-to-bars
30-s rest

Goal is to hit each set as hard as possible—keep T2B unbroken or FAST if able, move at an aggressive pace on the row! Your transition time COUNTS in your rest. BE ON IT in 30 s.


A. (Front rack) split squat for load:

5 per side per set. YIIIIKES midline and balance. Aim to drop straight down, NOT shift forward and back between feet.

B. 15-min EMOM:
Clean and jerk


Work up to 75-85% of max, and keep it cute.

Saturday—TRAIN—Guest Day!

One partner works at a time:
100-m run
1 DB man-maker
100-m run
2 DB man-makers
100-m run
3 DB man-makers


Push-up + row
Push-up + row
Burpee to squat clean thruster

Split work as needed, finishing 1 full man-maker before switching. One partner runs each round, or split to 50 m/each as relay.

Mandatory high fives!

Score is the round you finished (i.e. finished the 7 man-makers) plus additional reps (AND you ran 100 m)


12-9-6-3 reps for time of:

Clean and jerks (135/95)
Chest-to-bar pull-ups

Rx +
♀ 125 lb. ♂ 185 lb.
Bar muscle-ups

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.

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.


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:


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.


A. Deficit deadlifts:

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!


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


“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?!


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

(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!


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)

3 legless rope climbs
7 squat snatches 135/95

RxINSANO: squat snatches at 185/130

Living Better Podcast – Ep. 40 – Dee: “Suck It Up and Drive On.”

In this episode, Dee shares how CrossFit helped her get mentally and physically stronger after her mother’s death.

Dee: “Suck It Up and Drive On.”

Dee had been a cardio fanatic all her life, but when her mother passed away in 2013, she needed something different to distract her and help her process the loss. 

So she joined CrossFit Hale, despite never having picked up a weight before. 

“The first time you told me to jump on a box I looked at you like, ‘What?!’” she said to Coach Jay.

She’s faced many more challenges since then, from her first Murph to competing in the 2019 NorCal Masters competition, and says she’s only gotten better for it. 

“It was hard but it set off a trigger, I took it as a challenge,” she said of her first impression of CrossFit. “This is different and it’s difficult, but I want to learn how to do it.”

In this episode, you will learn:

  • How embracing difficult things has made Dee better.
  • How CrossFit has helped her improve her mental health and focus.
  • The best piece of advice she’s ever received: “Suck it up and drive on.”

Links and resources for this episode:

Thank you for listening!

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