All posts by crossfithale

Living Better Podcast – Ep. 37 – 500 Days of Food Tracking

In this episode, CrossFit Hale coach Wendy Medina tells us about her experience tracking everything she’s eaten for the past year and a half.

500 Days of Food Tracking

When Coach Wendy started tracking her daily food intake, her goals were simple.

“I wanted to feel better and perform better in workouts,” she said.

While previous experimentations with restrictive diets left Wendy feeling sluggish in workouts or failed to yield results, tracking her intake to meet specific macronutrient targets allowed her to adjust her diet mindfully to reach her goals.

After almost two years of diligent logging—even on “treat days”—Wendy has reduced her body-fat percentage, gained muscle mass and has a healthy relationship with food.

“I feel great, and I feel like I am able to maintain a healthy diet while still enjoying foods and enjoying life.”

In this episode, you will learn:

  • How daily food logging can help you reach your goals.
  • Tips and techniques for making logging manageable.
  • Unexpected positive side benefits of tracking your food.

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.

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Click here and share it with us!

CrossFit Hale Teen Titans Program

We provide a safe fitness environment so youth can grow strong and confident, both physically and mentally.

Ages 13-18
Mon, Wed, Thu: 4:30pm – 5:30pm
Fri: 4:00pm – 5:00pm

Our Teen Titans class teaches functional fitness through bodyweight movements,  gymnastics, agility, and they advance to power and olympic lifting. In addition to classes filled with games and workouts, our teens set athletic goals with their coach and certain skills and workouts are tested and re-tested every 6-12 weeks so that teens can see their progress.

Ability to start into group classes is at the discretion of the Head Coach. If a teen is not ready quite yet for group classes, personal training sessions can be arranged to work on readiness for class.

Teens can try out a class for free*, but please contact the gym at so our coaches know to expect them.

Personal Coaching

Personal coaching is also available for those that can not make our class times, children and/or groups that want sports specific coaching, children who need one-on-one coaching rather than being in a large group, or children who need one-on-one help with mobility and staying active while safely recovering from injury.

*All new teens must have at least 2 personal training sessions to assess readiness for our teen group classes by looking at range of motion, body control, and ability to follow safety procedures.

Living Better Podcast – Ep12 – The State of Hale

It’s 2016 and it’s time to check in!

The State of Hale

This week’s show is all about Hale, and all about you!CrossFit Hale Group Picture

2016 is a big year, with tons in store both online and offline for CrossFit Hale. This show gives an overview of what’s to come. Especially important if you missed the announcements at the holiday party, you won’t want to miss this!

In this episode, we talk about:

  • Our construction plans (showers and changing rooms!)
  • How we are providing more personal coaching for nutrition and accountability
  • What we are doing for kids at Hale
  • Some of the cool courses we have coming up based on your feedback (Hale barbell, Hale nutrition, etc)
  • All the other cool events we have coming up (the Open, the Throwdown, the Ski trip!)

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.

If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.

Do you have a burning question you want answered? Let us know!

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Subscribe via Stitcher Click here.

Workout of the Day:

Push Jerk

Workout of the Day:
A: Push Jerk – 3 reps every min on the min for 10 min

B: 3 rounds for time
500m row
15 push jerks 135/95

Coaches’ notes:

Press, push press, split jerk won’t be accepted today. We are focusing on the push jerk movement. Use the EMOM to practice the movement enough so you’re ready for the wod.

You should be able to do at least 7-8 reps before putting the bar down each time. Sub 400m run for the row as necessary


Announcements – Still a couple weeks left on construction, plan accordingly.

A few spots left in Hale barbell starting Wednesday – get signed up if you haven’t yet! –

Apologies for the radio silence over the weekend, we are building you a new website. Look out for the new site and our next episode of the Living Better Podcast tomorrow!

Back Squat

Workout of the Day:
Warm up to last week’s 5 rep weight.


Every 2 min for 20 min:
3 back squats

Coaches’ notes:

Using the same weight as you did for 5 sets of 5 reps, we’re going to perform 10 sets of 3 reps. Roughly every 2 mins…if you fall behind, that’s ok, but you must finish within 30 mins. If you are sharing with someone, change weights as you go.

If you don’t perform this last week, work your way up to a heavy set of 5, then use this as your guidline for today



9am class only for Monday, 1-18-16

Workout of the Day:

double unders
knees to elbows
handstand push ups

Workout of the Day:
5 Rounds For Time
30 Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups

Coaches Notes:
Bodyweight workout for MLK day.

If you don’t have double unders, go for attempts or 2x singles…scale sit ups for knees to elbows, and push ups for handstand push ups as necessary.

Cut off is 30 mins.

Have a great weekend!

Have a great weekend!


We have 9am class only on MLK day (Monday), but Kids classes will go as normal, and Larry has volunteered to open the gym at 6am for anyone wanting to do an early wod.

MissFitters, don’t forget, your class is 8am on Saturday.

Workout of the Day:

KB swings
box jumps
wall ball

Workout of the Day:

5 Rounds For Time
22 Kettlebell Swings (70/53)
22 Box Jumps (24/20 in)
400m Run
22 Burpees
22 Wall Ball Shots (20/14 lbs)

Coaches Notes:

Settle in, we’re going for a long one today.

make sure you protect your back on those heavy KB swings. Your cut off is going to be 60 mins. We may start people at different stations depending on how many people we have.

Drop in the bucket

Because we’ve had construction going on at the gym, we have a port-a-potty outside in the parking lot.

It sucks, but whatever…they’re moving fast and it won’t be long.

The “brand” of port-o-john is called “Honey Bucket”

I thought that was an odd name, but I guess port o potty’s are an odd and uncomfortable thing, so it makes sense that the company would try to inject a little humor into the name.

So, the other day in the middle of a warm up, Tina tells the class:honey_bucket

“The bathrooms are closed today, but there is a bathroom about 100m around the corner we have a key for…

or you can go just outside and use ‘The Honey Bucket’ if you need to go”

A quick uncomfortable chuckle, then the class moves on.

A few more bear crawls and running drills…

One of the athletes looks at Tina with a concerned face.

Tina asks: “Is everything ok? Any injuries or anything?”


“yeah I’m fine…just…

did you say we can go to the bathroom around the corner….

or use a BUCKET???!??!!!?”



Now I know we sometimes do some unorthodox stuff…but we’re not THAT hard core!

Although I love that our members think we would take it to that kind of extreme.

…oh man, I love that one…

Anyway, if you want to take advantage of all the new awesomeness that we are building at CrossFit Hale, you’ve gotta be a member….

And if you become a member before Jan 31st, you get to sign up at our current of our lower rates and keep them FOREVER…after that, they go up 20%.

Go here to set up an intro and check us out –

Coach “Not even gonna touch this one” Jay

PS – 3 spots left for Hale barbell! Last time we run it until late 2016 (our coach is going on maternity leave) –

PPS – Sent this email to Coach Heidi for review expecting her to be just as amused.

She says:

“What’s so funny about using a bucket as a bathroom? That’s what you do when it’s too cold to go to the outhouse!” #farmlife


We have 9am class only on MLK day (Monday), but Kids classes will go as normal, and Larry has volunteered to open the gym at 6am for anyone wanting to do an early wod.

Also…Mat and team are KILLING it with the new construction at Hale. The walls are up, the old walls are coming down, and the bathrooms are next!

BUT, you still gotta use the honey bucket and there is no kids room for a while.

Workout of the Day:

atlas stone
sled drag
burpee to plate
farmer carry
air squat

Workout of the Day:

5 min amrap
100m sled drag
5 burpees to sled plate

2 min rest

5 min amrap
10 atlas stone
100m run

2 min rest

5 min amrap
10 cal bike/row
20 air squats

2 min rest

5 min amrap
20 double unders
100m farmers carry 53/35

 Coaches Notes:

A bunch of simple movements in pairs.

You may be starting at different stations depending on how many people in your class…each AMRAP is scored separately by rounds, with 2 min rest in between each one

How do you compare?

“…and they also do Oly lifting and they have a great community”

Back when we first opened, one of the first few people who walked through our door spent five minutes explaining why their gym was better than ours.

I gotta admit, ol Coach Jay felt a little jealous.

the gym when we first opened
The gym when it opened

They were bigger

had more members

more equipment

more Yelp reviews…

more everything.

How could we compete??

When you see people in their first class or two, you can almost see this exact same dialogue going on in their heads.

“Everyone is so strong”

“So fit”

“So fast”

“So much more advanced!”

“How will I ever keep up?”

When you are a rookie, it seems like everyone around you is a pro!

The secret is:

They are trying to figure things out, just like you.

Their main advantages are time (they started before you), and experience (they’ve learned some stuff you haven’t yet).

Once I realized that other gym had been around for a few years and had figured out a few things that worked as a result of their experience, it was easy to drop the jealousy.

We just had to put in the time and gain the experience and we’d be there too!

Then we put in the work…

Next time you get that pang of jealousy or inadequacy that comes from comparison, ask yourself.

How long has that person been doing this?

What have they figured out that you could learn from?

Take those answers, and add in your own unique experience, and get to work!

You might look up one day and see them asking YOU for advice….

Learn how we like to put in the work with our members by booking with us here –

Coach “competing with myself (and Larry)” Jay

Three things

1) We have 9am class only on MLK day (Monday), but Kids classes will go as normal, and Larry has volunteered to open the gym at 6am for anyone wanting to do an early wod.

2) A few spots left for Hale Barbell, it’s Tina’s last before she goes on maternity, get on it! –

3) Shower/changing room and kids room update!

The construction is moving at a fast pace..but the kids room and restroom is still unavailable. Please plan accordingly.

Workout of the Day:

clean and jerks
toes to bar

Workout of the Day:
Open wod 13.4
As Many Reps as Possible in 7 minutes
3 Clean-and-Jerks (135/95 lbs)
3 Toes-to-Bars
6 Clean-and-Jerks (135/95 lbs)
6 Toes-to-Bars
9 Clean-and-Jerks (135/95 lbs)
9 Toes-to-Bars
12 Clean-and-Jerks (135/95 lbs)
12 Toes-to-Bars
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.

Coaches Notes:

Getting ready for the OPEN!

Go RX if possible, it’s only 7 mins

scale toes to bar to leg raise on your back if necessary

you should be able to do the first two rounds of the clean and jerk unbroken if you’re looking for scaling options for that


Working your way back

Had a quick catch up with one of my favorite people yesterday.

She had taken December off of Hale and was telling me how hard the first week back was.

When you take a break like that, it can be tough to get back.

You feel fat and tubby.

After your first workout, you are more sore than you can remember ever being before.

And you get frustrated.
Pissed that you can’t lift what you lifted before.

Pissed that the 800 meter hill feels like a mountain.

Pissed that you can’t do more than a few push ups or pull ups…

You start to tell yourself “it’s not that important to be in shape, right?”

This is the reality that hits people around week 2 or 3 of their New Years resolutions.

They are working harder than ever before, and aren’t seeing immediate results, or aren’t as good as they had been in the past…

Before they know it, they’ve quit again.

telling themselves – “i’m not some fitness nut, those people are crazy”

“I’ve got other priorities right now…work is busy and my family needs me!”

Rather than changing their reality to match their expectations….

They change their expectations to match their reality.

^^^^^^^ (You’ve never done this before, have you?)

It’s a vicious cycle that I know all too well.

So what to do about it?

Here are a few tips that help me…

1) SHOW UP – Just get your ass to the gym…

90% of success is just showing up!

once you’re over the hump of a week or two, the shock starts to wear off and your body adapts

2) BETTER THAN YESTERDAY – focus on being a little better than yesterday.

not better than your best ever…

or better than you could have been if you’d done xyz.

Just do one more push up, lift one more pound, or go 1% harder than yesterday and you will see progress

3) GET HELP – I have a business coach, accountability partners, a mobility coach, a message therapist…

I can’t tell you how big of a difference it makes….rather than having to figure everything out on my own, I am able to set goals and just show up and do the work.

It’s crazy how many people say they want something but aren’t willing to invest in themselves to get it.


If you’re ready to get stronger, lose weight, and double your energy, let me show you how.

Book a free No sweat intro here –

Coach “changing reality” Jay

PS – construction starts today! New showers and changing rooms, as well as a treatment room and a bigger, better kids room! Should be done in 4-6 weeks…it’s gonna be epic!

PPS – Reminder, prices go up for new members by 20% in just 3 weeks.

Announcements: Construction has begun on the showers and changing rooms, note that you won’t have access to the bathroom and kids room for the month of Jan. Please plan accordingly.

Workout of the Day:

sit ups

Workout of the Day:
5 rounds

2 min on, 2 min off:

400m run
5 burpees
10 sit ups

score is number of reps you get each round
Coaches Notes:
this one is all about the run…even if you don’t make the burpees and sit ups, go for it on the run and write down your time.

If 400m in 2 mins is too aggressive for you, scale to 200m

with whatever time you have left, do as many rounds of 5 burpees and 10 sit ups as possible, and write down your number of reps each round as your score