Tag Archives: weight loss

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

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


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


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.


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


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

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.)


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)

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.



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!


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


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

**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


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:
Cal bike/row

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.


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 🙂

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!

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 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 …


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



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:


“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.


“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.


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

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 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


A. (as warm-up to main event)

Tempo Front Squat
3 s down
1 s pause

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!


“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.


“Dollar Fifty Dog Combo”

For time:
1-mile run

Straight into:
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.


Wall-balls (20/14)


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

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.

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!

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

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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!