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 firstname.lastname@example.org.
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.
“Rome wasn’t built in a day,” as the saying goes. But you know what? New bricks were laid each day—and the same goes for fitness progress.
Today, we check in for Week 3 of the Hale Case Study project, in which we’re following 12 athletes for 12 weeks to see what happens if they commit to fitness, good nutrition and an overall holistic lifestyle.
And our participants have been doing work.
– Jon gave up coffee so he could get more sleep. He feels more energized at work and recently PR’d his clean at 215 lb.
– Lilly’s learning to tolerate veggies and PR’d her workout streak at 5 days in a row.
– Ron got his pull-ups back.
– Jay lost 3 percent body fat and stabilized his energy level.
– Kim learned to prioritize her workouts—even when she felt pressured to stay late at work.
– Heidi increased her sleep from 6 hours a night to 7 and learned to save indulgences for when they matter most.
That’s not to say our participants haven’t had struggles. There have been slip-ups. Workouts were missed, tortilla chips were eaten.
But the point is that even after those slip-ups, our athletes get up the next day and lay the next brick.
And with time, we’ll have a colosseum on our hands.
In this episode, we get to know new Hale athlete and staff member Steph.
Steph’s First Steps
Have you met Steph yet?
She joined the Hale family a few weeks ago, both as an athlete and a staff member working the front desk at the gym.
Though she played soccer as a kid and young adult, she’d been relatively inactive before CrossFit. But after enduring an ectopic pregnancy, she heard the three words she never thought she’d hear: “You almost died.”
“At 24 you don’t ever think that you would hear those three words,” she said.
Steph wants to be here for the long haul and to be able to keep up with her now 2-year-old son. So she joined CrossFit Hale. Even though she was “terrified” in her first class and sore for a week after, she came back.
“I felt good; I felt amazing,” she said. “The environment’s super, super welcoming.”
Listen to the rest of Steph’s story in Episode 40 of the Living Better Podcast. And don’t forget to introduce yourself if you haven’t met her already!
In this episode, you will learn:
Why the busy mom of a toddler decided to prioritize her health.
How Steph went from terrified and intimidated in her first CrossFit workout to happy and confident.