Tag Archives: nutrition

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.

Subscribe via Stitcher.

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.

The Hale Case Study Project: Week 3

“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.

Go-To Summer Snacks

I received a great question from one of our favorite people last week:

“Do you or any of the other coaches have some recommendations for snacks? With summer here, I’m looking for suggestions of things that are easy to grab on the go, take with me places, etc.”

We polled the coaches and pulled together a nice list we thought we’d share with you.

 

Epic low-fat pork rinds. I eat these a LOT. You can eat a whole bag and it has no carbs, 55 g of protein and 12 g of fat. They’re tasty and crunchy!

–Blueberries, raspberries, strawberries, blackberries. No fat; not even very high in carbs. I like to mix them up when they’re in season and eat them by the cupful.

–Frozen mixed berries. Put a cup of them in a bowl, sprinkle with cinnamon and microwave for 30-60 seconds. Makes for an amazing treat!

–Pure protein bars. I don’t like to overdo it with the bars ’cause they’re essentially healthy candy bars … but who doesn’t like CANDY BARS??? These have a good macro ratio (better than most) with 20 g of protein and 17 g of carbs.

–Popcorn. I like to make it at home. I use avocado oil from Costco and put about 1/2 tablespoon of butter in the microwave (in a measuring cup like this one). It’s one of our go-to Saturday (and Sunday) treats that I always look forward to. If you want it done for you, get some individual-serving-size bags to keep you from overeating.

–Treats. I like to finish the day with some sort of treat after dinner. Usually, it’s two pieces of Dave’s Killer Bread (thin sliced) with Skippy on it. Sometimes if I really want to go wild, I’ll do one of these Justin’s peanut butter single packs in different flavors.

–Mind the macros. I’m always conscious of hitting my macronutrient numbers, which usually starts with protein. So I make sure I keep some high protein/low-fat options around like Sprouts pastrami, “Ascent” protein powder or the pork rinds above.

–If I need a quick and dirty source of fat, I take some liquid fish oil or macadamia nuts.

–For pure carbs, most fruit or dried fruit will do. Dried fruit is very dangerous, though—one handful can equal 3 apples.

–For the kids, I always keep little packs of apple sauce, lots of fruit, deli meat (Tiger loves salami), and a mixed-veggie tray we get from Costco.

–Go-to snacks: Epic jerky sticks or pork bags, Greek yogurt with fruit, avocado and balsamic vinegar. I always keep hard boiled eggs around and top with mayo and salt (also makes a cheap trip to Whole Foods instead of the hot bar). Celery and natural almond butter. For “purse snacks” for the family, I always keep Epic sticks and Marcona almonds from Trader Joe’s pn hand, and Jeffrey likes Rx bars. We keep pork rinds in the glove compartment!

Snacks don’t have to mean junk food, and healthy snacks don’t have to be boring. 

Try some of our coaches’ suggestions above and let us know what you think!

Coach Jay

 

Announcements

Summer of Skills:

Our next few skills sessions will be:

7/10: Running Skills with Jenny Maier*
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.

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)

Outdoor Workout: Saturday, July 20

All athletes welcome, no CrossFit experience required. We’ll meet at Albany Middle School/Cougar Field. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—TRAIN

“Rannie”
50-40-30-20-10
Double-unders
Sit-ups
400-m run after each round

A bit longer than the traditional Annie sprint, you’ll have to pace this to keep your double-unders together! This is a test of coordination and stamina. You should (hopefully) feel like this is all downhill after the 30s!

Tuesday—TRAIN/PERFORM

A. Back squat waves (TRAIN)
(on the 2:00)
8-6-4
65-70-75%

8-6-4
70-75-80%

You’re working up to something moderately heavy … backing off … then working up a bit heavier. Get tight and grease the groove in the early sets. Stick with these sets—the last 4 should be tough!

B. “Ballin’ Outta Control” (PERFORM)

2 Rounds:
50 wall balls (20/14)
25/20-cal row
at 10 min, start again.

10-burpee penalty on the spot each time you break the set of wall balls. TWO scores today—one for each round.

Staminaaaaa! Big test of muscle endurance, breathing, and efficiency. The more you wobble as you get tired, the worse this will get. Dig deep into the pain cave on this one and try to go unbroken on the wall balls for both rounds.

Let’s not use too much strategy here. Go for as many as you can. Let’s see what’s possible.

Wednesday—RECOVER

A. 3 Rounds:
40 s on/20 s rest
Row
T Push-ups
Walking lunges
Plank up-downs

B. 15-min AMRAP:
1 turkish get-up/side
Side shuffle 50′ right/50′ left
5 T2B

Work on stability in the TGU and scale T2B to something you can do in one set. Goal is to learn LINKING or practice these so you could do them in a workout.

C. Mobility

2 mins/side monkey bars of death
3 mins/side: scap scrub with LAX ball and slam ball or 25-lb. plate

Thursday—TRAIN

5 Rounds
1 min on, 1 min off
50-m farmers carry (53/35 per side)
Max plate hops in remaining time

2 mins to rest/reset

5 Rounds:
1 min on, 1 min off:
50-m sled push (sprint! Light)
Max slam balls (15/10) in remaining time

2 mins to rest/reset

5 Rounds:
1 min on, 1 min off
10/8 cal bike
Max burpees in remaining time

This one will be SPICY. Get the first part done AS FAST AS POSSIBLE (we are working on speed!) and push for a few reps of the slams, burpees or hops in the last few seconds. Sprint, rest, repeat.

Friday—TRAIN

A. Push press for load:
5 x 5 with 1-second PAUSE at top

Working on the lockout and the “reload” of the push press—that is, PAUSE for a breath at the top, control the position and the dip down. NOT a 5-RM, but a heavy, successful reload. This will help with solid barbell cycling under fatigue!

B. 15-min AMRAP:
10 pistols
15 push press (75/55)
200-m run

WOO WOO pistol practice!! We don’t get these often, and there aren’t a ton of them. Rest as needed before picking up the barbell to keep the 15 push press unbroken.

MissFit: Lateral box step-ups w/heel tap + 45/35 lb.

Saturday—TRAIN

In pairs, for time:
80 burpees

5 Rounds:
30 med-ball cleans
400-m run
30-cal row
30 KB swings

Cash Out: 80 Burpees

This is a fun little sandwich. Buy in with burpees, cash out with burpees. COMMUNICATE with your partner to make transitions fast. You do not have to split work evenly!! Perhaps alternate who rows/runs. Consider sets of 10-15 on med-ball cleans when fresh, and break them up more as rounds go.

Cap: 45 mins

Sunday—TRAIN (or REST DAY)

NorCal Classic Online Qualifier:

10-min AMRAP:
30 double-unders
10 snatches

*Add weight after each successful round.

Rx: (45/35) (65/45) (75/55) (95/65) (115/75) (135/95)
RX Insano: (75/55) (95/65) (135/95) (155/105) (185/125) (205/135)
MissFit: 15/20/25/30/35 # alternating DB power snatch; 60 single-unders

Another fun one from Larry Legend! Find a cadence with snatches when weights are light and try to stick with smooth, steady reps. Weights should start to get heavy in rounds 3-4, possibly taking you down to 2-3 sets to get through the 10. Stick with it! Should be fun!

 

 

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!

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!

Coaches’ Secrets

Have you ever looked at your trainer flying on the rings or back-squatting your PR for reps and thought, “They are superhuman. I’ll never be able to do that.”

Well, guess what? They’re plain old regular human, just like you.

Did you know Coach Wendy “gets in her head” while weightlifting? Or that Coach Heidi spent her first six months of training falling on her butt trying to learn the overhead squat?

It might seem like they can do it all, but each and every one of them has a goal he or she wants to accomplish. In fact, one of the reasons CrossFit Hale coaches are so excellent is that they’re constantly learning and striving to better themselves.

Watch the video above to learn all about how your trainers deal with struggles, set goals and work on their own fitness—just like you.

Living Better Podcast – Ep. 39 – Kenny Kicks Butt; Loses Gut

How Kenny lost 35 lb., gained a 450-lb. deadlift and stopped running from the camera.

Kenny Kicks Butt; Loses Gut

Kenny had been in great shape all of his life. He played football in high school and baseball in college.

But once he joined the working world, his fitness took a turn for the worse.

“Once I started working, I just started eating everything in sight, and I just lost control,” he said.

He’d make half-hearted attempts to hit the gym, but would usually pack up and go home after 10 or 15 minutes. He needed something more interesting than the treadmill.

Enter CrossFit. 

His first day at CrossFit Hale, Kenny watched someone doing double-unders. 

“‘Is the rope coming around twice?’” he asked himself. “I thought I was seeing things.” 

It wasn’t always easy, but he committed to training—even when he felt like he didn’t know what he was doing or when he finished a workout dead last.

Three and a half years later, Kenny’s the one rocking out the doubles—and a few other skills, too—and is down 35 lb. 

“Be patient, it will come,” he advised. “All you have to do is show up.”

Listen to the rest of Kenny’s story in Episode 39 of the Living Better Podcast.

In this episode, you will learn:

  • How Kenny lost 35 lb. after joining CrossFit Hale.
  • How he found balance with his diet.
  • How fitness has transformed Kenny’s life in and out of the gym.

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!

Living Better Podcast – Ep. 38 – How Sarah Palmer DeFrank Rewrote Her Story

Sarah Palmer DeFrank has been many things: Single mom. Broke graduate student. Chef. Overweight. Unhealthy. Unhappy. Listen and learn how she used CrossFit to rewrite her story.

How Sarah Palmer DeFrank Rewrote Her Story

Sarah used to cry at her kitchen table after workouts. She thought she was no good, and couldn’t understand how it seemed so easy for everyone else.

That was more than three years ago, and today, Sarah is proud of what her body can do—she’s lost 60 lb. and gained 7 lb. of muscle, along with toes-to-bars and double-unders.

But the road hasn’t always been smooth.

In Episode 38 of the Living Better Podcast, Sarah shares how she changed the narrative of her life from depressed, overweight and unsatisfied to thriving physically, mentally and professionally—and how CrossFit helped along the way.

In this episode, you will learn:

  • About Sarah’s tough past and depression after her mother’s death.
  • Her struggles with inadequacy when she first started training.
  • How she rewrote her story, lost 60 lb. and found happiness.

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 Twinkie Diet

In 2010, Mark Haub, a nutrition professor, ran an experiment to see if he could eat 1800 calories a day—with Twinkies and snack foods as the staple of his diet—and lose weight.

Turns out he lost 27 lb., and all of his key health indicators showed that he was getting healthier.

So, for July, we’re announcing the Twinkie diet challen—

Kidding.

Haub was almost apologetic it worked. He really doesn’t want people going out and trying the Twinkie diet.

But it just proves a basic hypothesis that doctors have been telling us for years.

Excess body fat leads to health issues, and to lose body fat, you need to eat fewer calories than your body burns.

Haub found that his cholesterol and other blood markers improved just by losing the weight, even though he was eating TWINKIES every day.

Eventually, he stopped because eating Twinkies 3 times a day sucks. It also takes a lot more discipline to limit yourself when your diet consists of snack foods.

But the bottom line is that it WORKS.

If your goal is to lose fat and get healthier, ANY diet will work!

Rule No. 1 of dieting is to eat fewer calories than you consume.

Rule No. 2 is to do it consistently.

Rule No. 2 is where things get hairy … 

It’s really hard to stick with a diet long-term.

Nutrition comes down to habits and behavior, so we come up with little tricks to help us stay on track.

Maybe you can get healthy if you …

Eat ONLY veggies.

Eat ONLY meat.

Eat ONLY between 12-8 p.m.

Eliminate gluten and dairy.

Have a green smoothie every morning.

People try these things, get results for themselves and a few friends, then they write books about their new diet revolution.

These diets become religion when tons of other people try it, then write blogs or show up on talk shows claiming their diet can solve all of the world’s problems.

But they’re not wrong …

Their diets DO work!

But if you understand the REASON they work, you can save yourself a lot of time …

Nutrition is all about behavior.

Your goal is to pick a plan that takes you forward toward your goals and is easy to follow for a long time.

Avoid the debates, keep it simple—just find something that works for you and stick with it consistently.

Coach Jay

PS – Obviously, everyone’s situation is different. We all have different goals, backgrounds, and health issues. We encourage you to find a plan that fits YOUR particular needs …

But ultimately, it always comes back to consistency. The perfect diet is useless if you cheat on it.

If you need help choosing your dietary weapon, Coach Wendy and Coach Tina are experts in behavior change. Email them at nutrition@crossfithale.com for a free consult to help you sift through the noise to find something that works for you.


Announcements

Summer of Skills!

Our first rowing clinic was a hit! I saw many of you pick up some new cues and skills to help. Hopefully it made Thursday’s workout a little more fun!

Our next few skills sessions will be:

6/19: Improve Your Handstand Skills with Cullen
6/26: Improve Your Ring Skills with Wendy
7/3: (off for Hero Challenge)

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., starting JUNE 19. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will run alongside.

Stay tuned: In the coming weeks we will have specialty courses on endurance, Olympic lifting, strongman, basic gymnastics, and more.

Hero Challenge: July 1-4

We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

You’ll continue to see some Hero WODs sprinkled throughout the programming to get you prepped. This would be a great time to start working on some key skills—you may see some chest-to-bar pull-ups and other high-skill gymnastics, so get a jump on it!

Guest Day at Hale: Saturday, July 6

All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week

Monday—TRAIN

A. Overhead squat for load:
5 x 3

Work up to a heavy 3 for today. You’re only as good as your positions on this one–full foot on the ground and strong shoulders will transfer over better to other movements, like the snatch. Stay tight, sit back, and hold on.

B. For time:
100 wall balls (20/14)

EMOM: 4 burpees

MissFit: 14/10

Breathe, and take BIG SETS on this one. Shoot for at least 20 reps in each of your first three minutes … get past halfway, and you can figure it out from there.

Tuesday—TRAIN

18-min AMRAP:
30 double-unders
10 front-rack lunges (75/55)
10 shoulder-to-overhead (press, push press, push jerk)

MissFit:
60 single-unders
Front-rack lunge 65/40
S2OH 65/40

The pump on this one should be pretty solid–try to keep the barbell work unbroken for each movement. Take a little extra rest before picking the bar up for shoulder-to-OH.

Wednesday—RECOVER

A. Warm-up

5 rounds:
45/35-lb. plate push
5 T push-ups/side
10 hanging shifts on bar

B. 15-min alt. EMOM:
Min 1: AMRAP strict pull-ups
Min 2: 10 HIGH box jumps (30/24)
Min 3: 250-m row

Score is the number of strict pull-ups. Aim for at least one big set each round, then hit singles as needed.

MissFit: Elevated ring rows

Good day to work on some higher-skill/strength movements. Stick those box landings and keep a reasonable pace. You’ll have to hustle on the row to have any time before the pull-ups, but don’t go TOO hard.

Choose a pull-up scaling you can do 5 of when fresh, but not 10. If you can hit 10 strict pull-ups, hold a weight between your feet.

C. Barbell arm smash:
2 mins/side biceps
2 mins/side forearm
2 mins/side triceps

Thursday—TRAIN

A. “Warm-Up Gone Bad”

3 rounds, 1 min each:
Bear crawl
Plate hops
Strict hanging leg raises
Bar pass-throughs
Burpees
Rest

By rounds 2 and 3, you should be hitting this at a good clip, but not going SO HARD. We’ll get you sweaty, but your primary focus today is learning and practicing the sumo deadlift.

B. Sumo deadlift for load:
5-5-5-5-5

5 sets of 5, all pulled as singles and CONTROLLED down to the ground. This means you REALLY have to get comfortable in the set-up. You’re not looking for a 5-RM. Just nail down the skill and find something heavy-ish.

Friday—TRAIN

3 rounds for time:
800-m run
30 KB box step-overs (53/35)
30 KB swings

MissFit:
KB box step-overs (35/26)
KB swings (35/26)

This one is a little bit of stamina, a little bit of endurance. Aim for a steady pace on your 800-m run and hopefully something you can maintain. The step-overs and KB swings are enough reps that you’ll need a breathing strategy. Keep moving!

Saturday—PERFORM

“David Markland”

5 rounds for time:
5 clean and jerks (135/95)
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

MissFit:
Clean and jerk (95/65)
Ring rows

The clean and jerks should be the quick part! If weight is easy for you, go unbroken. This would be a good day to Rx the weight if you know you can do at least one. To scale: Complete in pairs.

Dedicated to Warrant Officer Class 2 David Markland from 36 Engineer Regiment who died in an IED blast in Afghanistan on February 8, 2010. This was WO2 Markland’s eighth operational tour of duty during his distinguished 20-year service.

Sunday—TRAIN

3 rounds for time:
15 power cleans (135/95)
15 thrusters
1000-m row

Again, a Larry special! This one is manageable as (but heavy, YES) prescribed for many of you. Scale down weight so that you can do the thrusters in 2 sets when fresh. Today is intended to be heavy, but if you just need to move and recover, scale back as much as you need.

 

(Header image: By Evan-Amos – Own work, CC0, https://commons.wikimedia.org/w/index.php?curid=14735063)