Tag Archives: fitness

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

Running Into a Burning Building

You’re walking through the lobby of your office …

You smell smoke …

You see people fleeing in a panic …

Do you run in to save your co-workers? Or turn tail and run out with them?

Depends on how much you like your co-workers, right?

You’d like to say that you’d run in and be a hero …

But the smart thing to do is to call the fire department …

Let firefighters like Larry or Aaron save the day. You can still get credit for ringing the alarm! 🙂

Most “scary” situations in life are not nearly as life-threatening as they seem.

But we THINK they are.

And we are conditioned as humans to run from them anyway.

For a majority of things in life, this works well.

It’s easier to avoid scary situations if they’re not relevant to your life.

But what if they are?

If something you WANT is on the other side of fear—how do you deal with it?

Do you rationalize it by deciding you don’t want it anymore?

Or do you overcome the fear and do it anyway?

We know how it is the first day you walk through the door at Hale.

No matter how friendly we are, how approachable our members are, how much we tailor the workouts to you …

It’s a strange environment …

Where you’re doing things you’ve never done before …

and everyone looks like they’ve been working out since they could walk …

It’s flipping SCARY!!!

We can talk you through it, put guardrails in place, and guide you to the path that works for you.

But at some point you have to decide …

Will you run away from that fear?

Or run toward it?

When we talked to Ann MaryKenny and Sarah on the podcast, they described how they felt that fear at the beginning …

They said:

“Damn, this is hard … I’d better keep doing it!”

They ran TOWARD the fire instead of away.

And it’s not like it got easier over time.

They still get scared … we all do!

Some days fear can stop anyone.

But by overcoming it most of the time, Ann Mary, Kenny and Sarah got stronger, felt better and lost over 180 lb. between the three of them.

Now THEY are the people that look like they’ve been working out since they could walk.

After 10 years of coaching, we believe the number-one indicator of success is not background or history …

It’s attitude.

You can start anywhere in your fitness journey …

Got 100 lb. to lose? Got a bad back? Haven’t worked out in 15 years?

Doesn’t matter.

If you have the attitude of running toward the fire instead of running away,

You WILL become an athlete.

Coach “fire brigade” Jay


Announcements

Outdoor Workout: Saturday, August 17th

All athletes and guests welcome; no CrossFit experience required. FREE! Workouts will be at the beach in Marina Bay at 8 a.m. and 9 a.m. Arrive 15 minutes early to park and walk from the end of Bayside Dr.

From the trail, turn right onto the San Francisco Bay Trail then right again when it splits. Continue for 200 m or so, and you should see us on a long, sandy strip of beach. Maps available at the gym.

Oakland Tri/Classes Cancelled: Sunday, August 18th

If you’re free, please come support the Hale  athletes that are completing the Oakland Triathlon. Here is spectator information.

Jack London Square has a ton of fun options for post-race beer and lunch. 

Note: 8am class and Open Gym are cancelled for this Sunday!

Summer of Skills:

8/14: Shoulder Mobility with Coach Heidi (fix your overhead and front rack positions!)
8/21: Get Your First Strict Pull-Up With Coach Wendy

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. Save the date to start your meal prep on Sunday, September 8th.

Challenge will officially begin Monday, September 9th. Stay tuned over the next two weeks for more details!

Workouts of the Week

Monday—TRAIN/PERFORM

A. Back squat for load:
5 sets of 1 rep

5 sets of the same weight, all at 85-90% of your one-rep max. We’re getting even heavier weight on your back today—goal is to gain some confidence under the bar so when we re-test, it’s not a huge jump.

GET IT!

MissFit: Scale to sets of 5 at a moderately heavy weight—again, working on confidence, but not under something that feels “crushing.”

B. PERFORM

12-min AMRAP:
9 deadlifts (155/105)
15 wall balls (20/14)
21 double-unders

MissFit:
Deadlifts (135/95)
42 single-unders

Just enough of each movement to feel the burn. Try to keep all movements unbroken and transitions reasonable. Count down in your head as you approach. 5-4-3-2-1, and GET IT!

Rx+: If you break up any of the movements, start the set fresh. (That is, do ALL of your double unders unbroken.)

Tuesday—TRAIN

For time, in pairs:
2,000-m row
120 burpees
1,000-m row
100 pull-ups
500-m row
80 KB snatch (44/26)
(35:00 hard cap)

MissFit:
Ring rows
KB 26/18

*Switch every 250 m on the row. Split other reps any way you want!

This one is a bit of an enduro workout—aim for big sets on the pull-ups to start, and quick transitions and communication between you and your partner.

KB snatch is a bit of skill work at the end. Scale to DB hang snatch if you feel like it’s sketchy.

Wednesday—RECOVER

Warm-up:

12 mins for Quality:
5/side prone twist
5 candlestick roll to squat
5 big arm circles backward/5 big arm circles forward
5/side lateral box step-ups
50-m jog

Get Sweaty:

15 minutes, as many rounds & reps as possible:
1 Turkish get-up per side
30 jump rope skips per leg (ONE LEG at a time! or 100 with both feet)
20 alternating V-ups

Choose a weight that’s challenging for the TGU, or consider moving up and trying another weight if it feels too easy!

Lots of single arm/leg stuff today. Find your balance!

Mobility:

2 mins/side couch stretch
2 mins/side delt smash (against wall)
2 mins/side tricep smash

Thursday—TRAIN

A. 10 minutes to build to a “heavy for today” SQUAT clean + jerk

Keep those great mechanics you’ve learned in the skills sessions—this is “heavy but feels good,” NOT “heaviest ever with sketchy footwork.”

If you need to, drop some weight if things get sketchy, then work back up.

B. For time:
30 squat clean + jerks
(155/105)

**Complete 5 burpees after each 5 reps of clean and jerk. Workout ENDS with 5 burpees as well.

Today is a TRAINING day—that means if your touch-and-go clean and jerks get scrappy, you’re better off setting up for a fast single each time and chasing good movement patterns than doing sketch reps!

MissFit: 115/75

Friday–TRAIN

A. Handstand Skill Work

Every minute on the minute for 10 rounds:
5 sit-ups
+ 10-20 s of handstand practice

Wall walk
-3 strict pull-ups
-Freestanding handstand
-Handstand walk

Take a minute off as needed. No score on this one; just practice good positions under some core fatigue!

B. CrossFit Games: “Ringer 1”

For time:
30-20-10
Cal bike/row
Toes-to-rings

We’ll run this one in heats with a HARD CAP at 10 minutes. Sub toes-to-bar or straight leg raises for T2R as needed.

Should be fast and spicy. Dig in on the bike and try to keep big sets on the T2R.

Saturday—GUEST DAY at the Beach!

In pairs:
25 minutes, as many rounds and reps as possible:
Run to end of beach and back (together)
30 “log” clean to shoulder
50 “log” lunges

Rx+: Carry log on run.

We’ll meet at the beach in Marina Bay for this one. Wear layers of clothes you don’t mind getting sandy. You’ll get a good, constant sweat by running together. Share the weight of the log movements.

Sunday—RECOVER

Take the day off! Come watch the Oakland Tri and hang out for post-race fun.

If you’re antsy to get moving:

5k run for time. Post time to SugarWOD 🙂

The Monkey Bars of DEATH

No, we’re not training you for an upcoming audition for American Ninja Warrior (although that sounds like fun!).

The Monkey Bars of Death is a great way to work out tension and soreness in the hamstrings—especially if you’ve done a bunch deadlifts.

—Set up a barbell slightly below hip height.

—Step over the barbell with one leg, resting the hamstring on the barbell.

—Flex and extend the leg; work tough spots in small circular motions. In other words, WORK THOSE HAMSTRINGS!

—Feel like death—but trust us, afterward, it’ll feel like heaven.

Try it, then post to comments how you feel!

Living Better Podcast – Ep. 45 – Coach Heidi Gets Real

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.

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

Learning From the Best

Did you watch the CrossFit Games?

We had it on in the gym. It’s always fun times.

We used to get more excited about it, but it’s gotten a little boring the last few years.

Maybe it’s because every year, it seems like a competition between people who look like this:

Back in the day, you used to feel like these guys were just fitter versions of yourself, doing the same types of things you do.

Now it feels more like comparing your shooting skills to Steph Curry.

It’s hard to relate.

But every so often, you see something like this at the Games, and it brings it all back:

This year CrossFit Inc. invited the fittest man and woman in each country to compete, so countries like Ecuador, Romania, and Saudi Arabia had representatives at the Games for the first time.

Many of these athletes have only been doing CrossFit for a couple years, so we got to see how more “normal” people would fare on these workouts.

They fell off the ropes, dropped the bars, and got cut from the competition early.

But we loved it.

It reminded us that everyone starts somewhere.

Most of these people considered “the Fittest on Earth” started at a gym just like Hale.

And when they walked in, they were scared and nervous that they would look stupid or finish last …

Which they probably did.

What you end up seeing at the Games is just years of hard work, dedication, and focus on improvement.

All laid out over one weekend.

When you pay close attention to the broadcast, you see that the biggest cheers aren’t for the winners, but for the people who put in the most effort.

The ones who fail their rope climbs and get back up to try again.

The ones who push to finish a workout before the cut-off.

The ones who keep trying even when the outcome doesn’t matter.

That’s worth tuning in for.

Your goal doesn’t have to be as lofty as the CrossFit Games. You might just want to look better, or climb a rope, or just stick to a routine.

But when you show up and keep trying, it inspires your coaches and the people around you to keep showing up and giving our best to you every day.

Keep up the good work.

Coach “inspired” Jay


Outdoor Workout: Saturday, August 17th

All athletes and guests welcome; no CrossFit experience required. FREE! Location TBD.

Summer of Skills:

8/7: Oly Skills (Jerk) with Nathan Loe*
8/14: TBD
8/21: Get Your First Strict Pull-Up With Coach Wendy

All clinics at 6:30 p.m.

These are FREE for members.

*Advanced sign-up is required. Clinics are currently full, but email heidi@crossfithale.com to get on the waiting list.

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

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!

  1. The Oakland Triathlon: Sunday, August 18 (Coach Jay)
  2. Odyssey Alcatraz Swim: Saturday, September 21 (Coach Heidi)

Workouts for the Week

Monday—TRAIN

A. Strict press

5-5-5-5-5

Alternated with: Strict pull-ups

3-3-3-3-3

After each set of presses:

Work up to a heavy 5 for the day. Make an early jump or two so the majority of the sets are challenging, but not max effort.

B. Downhill from Here!

As many rounds and reps as possible in 3 minutes:
10 push press (95/65)
10 box jumps (24/20)

3-min rest

As many rounds and reps as possible in 2 minutes:
8 push press
8 box jumps

2-min rest

As many rounds and reps as possible in 1 minute:
6 push press
6 box jumps

MissFit: 75/55

Short sets and short bursts! As you fatigue, try to keep movements snappy and unbroken with the barbell! Keep a steady pace on box jumps 🙂

Tuesday—PERFORM

8 rounds, alternating between “A” and “B”
2 minutes on, 2 minutes off

A. 15/12-cal bike
6 pull-ups
Max med-ball cleans in remaining time

B. 16 shuttle runs
6 pull-ups
Max med-ball cleans in remaining time

You’ll do four rounds of each triplet. Work HARD for two minutes, rest for 2, then repeat.

The relief from the bike means you *should* be able to go HARD for each of those rounds and finish within about 45 seconds. Try to hold your pace! Take a deep breath as you transition and keep your pull-ups unbroken—this is great practice for workouts like Fran, where you’re LIT but have to pull off some bigger sets to keep moving!

No, really, you can do ANYTHING for 2 minutes! Go crush it!

Score is number of reps of med-ball cleans (do not count run, bike, or pull-ups in tally)

Rx+: C2B pull-ups

Wednesday—RECOVER

A. Warm-up:

12 min as far as possible:

Casual 800-m run

When you get back, cycle through:
Bear crawl
20 crab rocks
25′ plate push

B. Tap, tap, tap it in:

20 mins for quality:
20 plank shoulder taps
200-m farmers carry
20 plank toe taps
20-cal row

Core fun!

Work shoulder stability with the shoulder taps. Toe taps from plank (elbows ok too!): Tap one foot out to the side, then back to center. Repeat.

C. Mobility:

2 mins/side high hammy smash on box
2 mins/side oblique/gut smash

Thursday—TRAIN

A. Rack It:

Every minute on the minute for 10 rounds:
8 KB front rack lunges

Work at a heavy weight for all sets. Keep torso stacked and tight!

B. Stack It:

Every minute on the minute for 10 rounds:
20-s handstand hold

Work on balance—wall facing (wall walk), pulling one leg off of wall, or freestanding.

If unable to handstand, sub planks or 20s/each of hollow and arch hold!

Score is: what you learned, a moment of success (i.e., freestanding for 3 seconds!) or comments on how it went.

C. (Don’t) Slack It:

Every minute on the minute for 10 rounds:
40 s of burpees

Work at an aggressive pace, but NOT all-out. Your score today will be the LOWEST number of burpees you get in a given minute, so don’t sandbag or slack in the early rounds. Pick a “scary” pace and force yourself to hold on!

This is about pace (and a bit of good suffering)

Friday—TRAIN

Party Like it’s Your Birthday

As many rounds and reps as possible in 20:19

33 double-unders
8 hang power cleans (115/75)
2 push jerks

34 air squats
8 strict pull-ups
7 ring push-ups

Rx+: (155/105)
8 muscle-ups
7 ring dips

MissFit:
(75/55)
Banded pull-ups/ring rows
Push-ups

Why THESE movements?! Why together?!

These are the ones we love/hate. The ones we enjoy AND the ones we struggle with. Throw down but still have a little lighthearted fun. Reps and numbers come from two of your coaches that blew out 30-something candles this past week.

Think of this one like a double scoop of ice cream: Two flavors. Two different beasts. Shift gears and keep moving!

Butter Pecan: heavy-ish barbell work, with two salty push jerks at the end
Strawberry Cheesecake: Fun gymnastics with just a little swirl of pain as the fast squats and push-ups start to feel tougher.

Somewhere in the range of 4 rounds should be doable!

Saturday—TRAIN

In pairs, for time:

400-m run

2 rounds:
20 toes-to-bars
40 wall balls
30 burpees to target

800-m run

2 rounds:
20 toes-to-bars
40 wall balls
30 burpees to target

1-mile run

Split the reps—aim to do unbroken sets (10 T2B, 20 WB EVERY round!). Then, run together. If you need a little relief, split the runs. Burpees: Choose a target six inches above your max standing reach and jump and touch with both hands each rep.

Push the pace but enjoy your time outside today!! This one is a good mix of endurance and stamina with a little leg fatigue playing a part today.

Sunday—TRAIN

2018 Granite Games Qualifier #6

For time:
150 double-unders
75-ft. front rack dumbbell walking lunge (50/35)
50 dumbbell thrusters (50/35)
75-ft. front rack dumbbell walking lunge (50/35)
150 double-unders

(20-minute hard cap)

MissFit: 35/25 and twice the number of single-unders

To scale back further, do this workout in pairs. The DB thrusters are the obvious burner here, but just try to chip away!

Living Better Podcast – Ep. 44 – Becoming Coach Dave

In this episode, Hale coach Dave shares how he went from member to coach and what he’s learned along the way.

Becoming Coach Dave

You’ve seen him at the front of class.

Maybe he’s cued you through a technical lift or high-fived you after a PR. Or maybe you’ve watched him overhead squat and wished you could move like that; be as athletic as him.

But he wasn’t always so at home in the gym.

“I’d walk in there and be very confused and scared of what to do,” he said of working out years ago in a conventional gym.

He was still intimidated when he joined Hale about four years ago, watching athletes do pull-ups and lift big weights while he could barely press 65 lb.

“I don’t want to be the weakest one,” he thought.

But he kept coming back. Soon, he realized everyone at Hale—coaches and members alike—was helpful and supportive.

Things started to click.

“Once it clicks, you realize the fun in it, and you’re accomplishing these things,” he said.

Today, Dave’s got a 175-lb. press—and even better, he’s the one helping others accomplish their goals.

“Give us a shot,” he said. “Check out CrossFit Hale, because (in) the environment here, I think you’d have a hard time not prospering.”

In this episode, you will learn:

  • Why Dave kept training at Hale even though he was intimidated at first.
  • How he made piece with scaling workouts.
  • Why Dave continues to pursue tough challenges—like becoming a coach.

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

The Voice in Your Head

Pick up that bar mutha f***er!”

“Let’s go b**ch!”

˄ ˄ ˄ 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.

Yikes!

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!!!

Not cool.

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?

WHO CARES?!!!

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

 

 


Announcements

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 heidi@crossfithale.com to get on the waiting list.

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

  1. The Oakland Triathlon: Sunday, August 18 (Coach Jay)
  2. Odyssey Alcatraz Swim: Sunday, September 21 (Coach Heidi)

 

Workouts for the Week

Monday—TRAIN

A. Power snatch

1-2 reps per minute for 15 minutes:
Power snatch

Note your last 5 (hopefully BEST FIVE!)

Today’s your day to practice a great set-up and solid positions. Keep weight manageable for the first 8-10 minutes, then feel free to add if it feels GREAT.

GREAT snatches at a lower weight beat heavier but “janky” reps, all day, every day. Toe the line, but today is NOT PR-at-all-costs day.

B. 15 minutes: As many rounds and reps as possible:
3 power snatch (135/95)
10 wall balls (20/14)
100-m run

Fast singles will do the trick for power snatch. Unbroken wall balls. Keep your heart rate up with the run, but snatch under fatigue is the main event!

Tuesday—PERFORM

“Lynne”

5 rounds for reps of:
Bench press body weight (max reps)
Pull-ups (max reps)

This is a classic CrossFit benchmark. Choose body weight ONLY IF you can reliably do 3+ reps with this weight.

Otherwise:
(185/125)
MissFit (115/75)

Kipping pull-ups are the way to roll. Rest as needed between rounds, but do one set nearly to failure!

Wednesday—RECOVER

A. Warm-up

3 Rounds:
Skip around the gym
Bear crawl around the gym
1-min plank
30s/side side plank

B. Get Sweaty

15 minutes for QUALITY:
15 good mornings (empty barbell)
15 lunge + lunge + box jumps
10 half get-ups (right)
10 half get-ups (left)

HALF Turkish Get-up (just sit-up portion).

Butts and guts!

C. Mobility

2 mins/side: pec smash
2 mins/side: lateral hip smash
2 mins/side: glute smash

Thursday—TRAIN

Against a running clock:
at 0:00: 1000-m row
at 8:00: 800-m run
at 16:00: 500-m row
at 20:00: 400-m run
at 24:00: 250-m row
at 26:00: 200-m run

Track times for all of your splits—your pace should be getting FASTER as you go!! Use what you’ve learned for efficiency, cadence and breathing to hold it together!

Friday—TRAIN

A. Back squat for load:

5 sets of 3 reps

All sets are performed at 80% of 1RM. Brace between each rep.

B. 3 Rounds for time:
40 double unders
3 rope climbs
20 burpees

Shoulder things in all of the directions: Side, up top, in front!

The bigger issue here will be maintaining composure for rope climbs (breathe through the dubs!) and keeping the number of pulls down.

If you manage to go unbroken and with fast transitions, this one should be doable in under 10 minutes.

Saturday—Guest Day!!

As many rounds and reps as possible in 7 minutes:
14 slam balls
7 box jump-overs
7 sit-ups

3 minutes rest

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!

Sunday—TRAIN

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.

Scaling: Larrysano (50/35)
Rx: (35/25)

The Hale Case Study Project: Week 5

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.

Living Better Podcast – Ep. 43 – Ann Mary’s Metamorphosis

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. 

Links and resources for this episode:

Thank you for listening!

Thank you so much for checking out our podcast!

Have some feedback you’d like to share? Leave a note in the comment section below, or email us.

If you enjoyed this episode, please subscribe via iTunes or Stitcher.

Subscribe via iTunes.

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Do you have a burning question you want answered? Click here and share it with us!

Look Good, Feel Good or Perform Well?

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 …

Hmm.

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.

Coach Jay

 


Announcements

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 heidi@crossfithale.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!

  1. The Oakland Triathlon: Sunday, August 18 (Coach Jay)
  2. Odyssey Alcatraz Swim: Sunday, September 21 (Coach Heidi)

Workouts for the Week:

Monday—TRAIN

“NOT Pressed for Time”

4 rounds for quality:
5 deadlifts
10 strict handstand push-ups or DB strict press
20 sit-ups

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.

Tuesday—TRAIN

“PCP” (Posterior Chain Pump)

16-min EMOM:
15/12-cal row
14 alternating DB lunges (50/35)
40 double-unders/80 singles
14 DB hang power cleans

MissFit: 40/25# DB

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.

Finisher:

3 rounds:
10 slider pike ups/crunch ups
10 slider hamstring curls
30-s hollow hold

Wednesday—RECOVER (+Snatch Clinic,  6:30 p.m.)

A. Warm-up

Rowling:
Each partner, 3 rounds
200-m row

Other partner:
Round 1: holds plank
Round 2: holds squat
Round 3: holds 25-lb. plate overhead.

You BOTH do 1 burpee for each meter over/under 200!

Score is total number of burpees you do!

B. Get Sweaty

15-min AMRAP:
10 DB plank rows
10 AMERICAN KB Swings
10 parallette pass-throughs

Rx+: Dabble with pass-throughs (on boxes, as needed) without feet touching the ground at the front.

C. Mobility

2 min. kitchen sink stretch
2 min/side barbell trap/1st rib smash
2 min/side barbell tricep smash

Thursday—PERFORM

A. (as warm-up to main event)

Tempo Front Squat
3-3-3
3 s down
1 s pause
UP

Working on nailing down nice vertical position and drive out of the hole in prep for the 5 x 5 front squats!

B. Front Squat for load:
5 x 5

Working up to a heavy 5 for today–maybe a PR!

C. “Legs on Fiyah”

Every 5 min. for 3 rounds:
12 burpee over bar
12 front squats (135/95)
400-m run

Be safe but move FAST. Burpees are lateral over the bar—stay low and quick. Unbroken front squats and aggressive (but not all-out) pace on the run.

Keep track of your splits. Match or BEAT your time from the previous round!

Friday—TRAIN

“Farmhand Friday”

30-min AMRAP in teams of 3:
25 heavy ball toss
50-cal bike/row
150-m sled push
400-m farmers carry (53/35)

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.

Saturday—TRAIN

“Dollar Fifty Dog Combo”

For time:
1-mile run

Straight into:
50-40-30
Pull-ups
Hand-release push-ups

MissFit: Jumping pull-ups

Hit the mile at a good clip—75-80%. Scale back as needed to keep run UNDER 10 min.

The bigger sets of pull-ups and push-ups will get nasty—this one is about stamina! Take the mile at a good clip and start chipping away!

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

Aim for sub 20. Hard cap at 25 min.

Sunday—TRAIN

20-18-16-14-12-10-8-6-4-2
Wall-balls (20/14)

10-9-8-7-6-5-4-3-2-1
Toes-to-bars

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!

20 wall balls/10 T2B
18 wall balls/9 T2B
16 wall balls/8 T2B
Etc.