Easy choices, hard life.
Hard choices, easy life
– Jerzy Gregorak

What’s the hardest thing you’ve chosen to do in the last week?

Not something you were forced to do, but CHOSE to do?

Maybe it was the workout from last Friday? 🙂

When you’re in the middle of a really tough workout and your heart is pounding, your breathing is heavy, and your legs hurt…

You start to wonder

“Why am I doing this to myself?”

You could have stayed home and watched “The Good Place” on Netflix!

Or just went for a nice, leisurely walk instead.

But instead you came in and did an insanely tough workout that made you want to quit.

Why?

Secretly, you know why.

Even with all the weirdness going on right now….

You have to admit, you have a relatively comfortable life.

Of course you still have struggles, tragedy, and problems….

But you still have food, water, electricity, internet.

(For now, at least)

But what happens if you settle into that comfort?

Remember the time you got “comfortable” with your diet and put on 15 lbs?

Or that friend who was comfortable at work until the moment they got laid off?

Comfort is dangerous.

You don’t want comfort.

As painful as it sounds, you WANT to be uncomfortable.

You NEED it.

Humans are wired for struggle.

You are going to spend your energy fighting for or against something for your entire life.

But not all humans know an important secret…

You can CHOOSE your struggles!

Not all of them, of course.

Life is going to throw some struggles at you on its own.

They’re going to make life harder, more uncomfortable, and sometimes just sucky.

If you stand still, life can beat the hell out of you with a never-ending supply of struggle.

But when you choose your own things to struggle against…

And you make those things hard as f***.

You build your mind and body to handle the unexpected stuff life throws at you.

The sucky times are a little less sucky.

“Big” problems don’t seem quite so big.

And the problems other people think are “hard” seem easy to you.

Cause you know how to handle discomfort.

By doing hard shit day after day

Week after week.

Hard choices, easy life

Go do some hard shit this week.

Coach Jay

PS – Want to get strong and lose weight? It starts with our 40 days to fit class coming up this Wednesday July 29th. There are 2 spots left in this session, so email me at [email protected] and say “I’m in” if you want a spot.

PPS – Starting Monday, the online 5:45am class will be moved to 9:30am on MWF. For updates on this and all the other changes (including our one price model), go check out the post here – Hitting Reset on Hale

PPPS – Check out our workouts for this week below

Note: This will be the last week we publish the workouts on the blog. To access the workouts for the whole week, you must download SugarWOD and follow Hale Fitness.

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Announcements

Outdoor Workout–Saturday, 8/1, 7:55am

Meet at Cougar Field (Albany Middle School) at 7:55am (or a few minutes early). Bring one pair of moderate weight DBs, a yoga mat or towel, and wear layers. Guests welcome. We’ll adjust for whatever equipment you have (or even if you don’t!)

Online workout schedule change

We’re moving our 5:45 live stream to 9:30am on MWF starting July 27th. We will record this stream so you can watch the replays. Attendance at 5:45am was low, but plenty of you were watching the replays.

This means you’ll have live streaming classes daily at 7am and 4pm, and MWF at 9:30am.

The full online schedule and replays will be updated here – /haleathome/

New Policies in Effect: August 1st:

• Click here for all the changes.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Wednesday July 29 (Wednesday) at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email [email protected] for more info.

Workouts for the Week

Monday

Strength & Conditioning

Warm Up:

WARM UP:
3 ROUNDS:
2/side perfect stretch
5 Yoga Push Ups
10 Bootstrap stretch

Then..
3 ROUNDS:
250m row
10 T-Push ups
10 Reverse lunges
10 hollow rocks

Strength:

Pausing Push Press:

3-3-3-3-3-3-3

Pause 1 second at bottom of dip. Build to no more than 70% of max Push Press (or approximately heaviest set of 3 strict presses)

This is the first week of a cycle working on DYNAMIC upper body strength. Working on your dip position will keep your bar going STRAIGHT UP, which will give you more power, and thus, let you lift more weight, easier.

Conditioning:

Strict Baseline Retest

For Time:
500m Row
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Strict Pull-ups (or Ring Rows)

12 min Time Cap

At home scaling:
instead of 10 strict pull ups/ring rows, perform 20 plank rows (10/side) with dumbbell.

This is a re-test! Go hard! See if you can go all movements unbroken and fast! I bet you can!

MetCon

Warm Up:
Alternating Tabata:
High Skips + Arm Haulers

Then, 3 rounds:
5 arm circles
2 perfect stretch
2 Turkish Get Ups with a PAUSE & breath in each position

MetCon:

15 minutes, as many rounds & reps as possible:
4 Turkish Get Ups (2/side)
20 Plank Reach Throughs (10/side)
20 DB Hang Snatch (10/side)

Rx+ KB snatch

Cool Down:
2 mins/side trap smash

Lots of balance, rotation, and single arm work today. “Winning” means your weak arm lock out feels better at the end than the beginning–as you get warmer, you should feel more stable, too.

Tuesday

Strength & Conditioning

Same as Monday

MetCon

Warm Up:
6 min AMRAP:
200m jog/20 up downs
3 inchworm + push up
10 goblet squats

MetCon:
8 Rounds:
90s on/90s off
100m Run
10 “Ditch of Doom” Push Ups
Max DB Squat Cleans in Rem Time

Set yourself up with two objects roughly the size and height of 45# plates. Or, go higher if you’re confident in your toe push ups!

Score is your best and worst round score of squat cleans

Cool Down:
2 mins/side calf bone saw

Nail the run! Hit some BEST QUALITY push ups (yes, you can do these from your knees, too), then grunt through the last few reps. “Ditch of Doom” means: hands/chest on one plate, knees or toes on the other–there will be NO SAGGY BUTTS OR TUMMIES! Keep your belly out of the ditch of doom and focus on a good position! Hand release is fine, but remember to stay tight!

Wednesday

Strength & Conditioning

Warm Up:
2 rounds:
With PVC
3 Sumo inchworm in place
10 Kang squats
10 sumo good mornings
10 PVC back squats
30 sec pigeon stretch/side

Then(outside)

6 minutes, every minute on the minute
Min 1: 15 Medicine ball goblet squats
Min 2: 12 Step Ups–>Box Jumps

Strength:

Back Squat Drop Sets
3-5-5-5

Perform 1 set of 3 reps at 80-85% of 1RM
-weight should be at or near your heaviest set of 6 from 7/13

then drop weight and perform 3 sets of 5 at 70-75% of 1RM
-goal is to be explosive with the lighter weight

Record top set and drop set weight

Get your CNS lit with that top set and grind through a bit more volume at a slightly lower weight. These should all feel like WORKING SETS.

Conditioning

For Time:
40 Med Ball Tosses
20 Burpee Box Jumps
30 Med Ball Tosses
15 Burpee Box Jumps
20 Med Ball Tosses
10 Burpee Box Jumps
10 Med Ball Tosses
5 Burpee Box Jumps

13 Minute Time Cap

Be efficient with your movement–if you nail your tosses and landings, you’ll save some energy! With only two movements and decreasing reps, you should be able to hold on to your 80% pace throughout. If you have gas left as you hit the back half of the workout, step on it!

MetCon

Warm Up:
Roxanne

Then 3x:
10 cossack squats w/1s pause in bottom
10 plank shin taps
20s hang (toenail hang from doorway ok, too!)

MetCon:

5 Rounds: (1 minute per movement/position)
min 1: 10 DB Press/hold OH remainder of minute
min 2: 20 Elbow Plank Toe Taps/plank hold remainder of minute
min 3: 15 DB Good Mornings/squat hold remainder of minute
1 min rest

Cool Down:
2 mins/side glute smash

This one will burn. Try to find a strong position and breathe through each hold. If possible, hit good mornings with one DB behind your neck and hold a back squat position–chest up, eyes up, elbows up, weight in the heels!

Thursday

Strength & Conditioning

Same as Wednesday

MetCon

Warm Up:
2 Rounds:
20 plank shoulder taps
20 Tae Bo twist punches (in baby squat)

2 Rounds:
2 wall walks
10 candlestick rolls

MetCon:

6 Rounds for Time:
8 Sit Stands w/Object or Reverse Burpees*
15 Vee Ups
200m run

*Candlestick roll wot HS kick up OR choose a heavy-ish, definitely awkward object and complete sit stands while holding it.

18 minute hard cap. Aim to go sub 15

Cool Down:
2 mins/side delt smash

I want you rolling around in awkward positions and figuring out how to solve the puzzle of getting up! These reverse burpees or sit stands will slow down the pace of the workout enough that you should hit the V-Ups in 1-2 sets, then SMASH THE RUN! Play time! And, if you’re counting, this is nearly 50 chances to get a cool handstand kick up. Aim to finish under 15 minutes.

Friday

Strength & Conditioning

Warm Up:
3 Rounds:
3/side samson stretch
15 glute bridges
20 Deadbugs (in hollow position, feet & shoulder off the ground. Fully extend legs and arms)

Then..
1000m Row ( MOD pace)

Strength:

Every Minute on the Minute for 10 Minutes:
3 Hang Power Cleans

-Build as needed

Work up to a heavy-ish but super cute set of 3. You’re aiming for a great hang position and a SOLID landing with feet where you would normally squat. No weird starfish BS today!

Conditioning:

5 Rounds Going Every 3 Minutes Perform:

15/12 Cal Row
12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Score is Emoji that reflects how the workout made you feel

This one is an excellent training opportunity– It’s a great chance to cycle a heavyish barbell and transition between movements under fatigue. You are not bound by time, per se, but the weight should be something you can hit unbroken for the shoulder to overhead, for sure. Strategy and grip play a part today, too. You should have at least 1:00 rest to start. If you don’t, scale back so you do.

MetCon

Warm Up:
200m Run
+ dynamic warm up drills:
over/under fence
knee to chest/ankle to hips
low side shuffle
woodpeckers
groiners
high knees/butt kickers

MetCon:

In 5:00
800m Run, then AMRAP:
20 Hollow Rocks
15 Jumping Squats

2:00 Rest

In 5:00
400m Run, then AMRAP:
15 Hollow Rocks
12 Jumping Squats

2:00 Rest

In 5:00
200m Run, then AMRAP
10 Hollow Rocks
9 Jumping Squats

Cool Down:
2 mins/side quad smash

This is a bodyweight remix of that row workout a few weeks back. Your goal: take the bait and come out at a hot pace for the run. Once you get back, figure out the rest! This one should be a tough running workout with some abs and quads thrown in.

Saturday

Strength & Conditioning

Meet at Albany Middle School at 7:55am. Bring one heavy DB or a pair of medium weight ones. Whatever you have, we’ll work with!

Warm Up:
100m walk
Straight into
300m run

then..

9 minutes, every minute on the minute:
MIN 1: 50 Sec MAX high knees
MIN 2: 50 Sec MAX cherry pickers
MIN 3: 50 Sec MAX shuttle runs

MetCon:

n 25 Minutes As Many Rounds and Reps as Possible

10 Synchronized Burpees
40 Swing to Goblet Squat “You Go, I Go”
10 Synchronized Burpees
40 Coach’s Choice
10 Synchronized Burpees
400m Run Together

Sunday

Hale Mobility!

Attend in person or online at 9:30am

Hale – adjective = ˈhāl – retaining exceptional health and vigor

Hale – noun – Hawaiian word for “house” or “home”

Hale is our healthy home.

It’s been 4 weeks since we opened our home again, and we’re so grateful to have you back. 

As we settle into this new world, it’s time for us to take a deep breath and focus on the future.

Hale is here to help you lose weight and get strong because we believe when you feel strong, capable and confident, you live a better life.

Anything we do that slows us down or stops us from our mission has to change.

In 6.5 years of business, we’ve created a bunch of policies, procedures, and membership options. During SIP, we created dozens of new ones.

We want to take a moment to clean all this up.

The pandemic has forced us to narrow our focus on the few things we can do really well for our members, coaches, and the survival of Hale. 

We are making the following changes to our memberships and policies to clarify our offer, make sure everyone is on the same page, and allow us to focus all our effort on improving the depth and quality of our service. 

• One price for group classes – $209/mo or prepaid $2299/yr
  • All group class memberships (in person, online, teens) will be month to month @ $209 per month or 1 year prepaid at $2299 per person.

• What about me? 
  • If you’re currently paying more than $209/mo, your monthly rate will go down to $209/mo starting Aug 1st 
  • If you’re on an older membership and paying less than $209/mo, your membership rates will go up to $209/mo or $2299/yr starting Jan 1st, 2021. 
  • If you’re currently on a prepaid membership, these rates don’t impact you until the end of your current term. Example, if you just renewed on May 2020, you won’t be subject to any changes until May of 2021
  • If you’re on a 2x or 3x/week membership, your rates and membership options will move to unlimited per the rules above
  • If you’re on an active 12 month contract, it will be a month to month agreement effective Aug 1.
  • If you’re currently doing “40 days to fit” you will have the option to continue your group class membership at $209/mo

• What do I get?
  • A group class membership gets you access to all classes (including strength and conditioning, teens, metcon, mobility, online), workouts, members only groups/emails, and any future specialty classes/courses. 

• What if I do personal coaching/nutrition coaching?
  • All 1:1 coaching will move to results-based personal coaching, replacing our hourly offer. This includes 1:1 training, nutrition, mobility, personal programming, etc. You set a goal, we help you get results.
  • Current 1:1 clients and nutrition clients will work with their coaches to transition to this model by October 1st.

• Are there other changes?
  • We’re eliminating membership holds. This includes prepaid memberships (upon renewal).
  • Starting Aug 1st, we will restrict access to our workouts, SugarWod, online classes and replays to active members only.
  • We will limit our group class memberships to 150 people to ensure class quality and capacity based on our current restrictions.
  • All monthly membership billing will renew automatically. We do not offer refunds for any reason. Cancellations must be requested 5 days before the next billing date using a form on the site. – https://crossfit.typeform.com/to/Z68J5m

• Why $209/mo? 
  • $209/mo is the average membership rate across all active members for group classes across all of our membership options. This change means everyone will pay the same rate for the same service. 

• Will the price change again in the future?
  • All products and services do. We will keep these changes to a minimum (our last one was 2.5 years ago), and make sure you will have plenty of notice so there’s time to adjust your budget.

• I’m not a member, how to I join?
  • Email us at [email protected], or text us at (510) 225-9196

• I have more questions or concerns.
  • Bring them with you to the Haley show on Monday at 7:30am PST. You can watch it live here at 7:30am.

Policies and procedures are not our favorite thing to talk about, so I hope this simple model makes things clearer and easier as you continue your journey with us.

We know you have a choice of gyms, programs, and exercise you can follow. We appreciate you choosing Hale as your healthy home.

With Love and appreciation.

Coach Jay

PS – Workouts for the week are below. Future workouts for the week will be on SugarWod. In addition to seeing the workout of the day, you’ll also get a link to a spreadsheet with the workouts for the whole week. If you aren’t using SugarWod and are an active member, download it here and add yourself to the gym Hale Fitness.

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Announcements

Outdoor Workout–Saturday, 7/25, 7:55am

Meet at Cougar Field (Albany Middle School) at 7:55am (or a few minutes early). Bring one pair of moderate weight DBs, a yoga mat or towel, and wear layers. Guests welcome. We’ll adjust for whatever equipment you have (or even if you don’t!)

Online workout schedule change

We’re moving our 5:45 live stream to 9:30am on MWF starting July 27th. We will record this stream so you can watch the replays. Attendance at 5:45am was low, but plenty of you were watching the replays.

This means you’ll have live streaming classes daily at 7am and 4pm, and MWF at 9:30am.

The full online schedule and replays will be updated here – /haleathome/

Class Sign Up Updates

• You can sign up for classes here – https://halefitness.pike13.com/schedule
• If you sign up and need to cancel, please do so online with 24 hours notice. We’ve had incidents with no shows and last minute cancellations that are unfair to people who couldn’t get in.

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Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
Alternating Tabata
Hang from Pull Up Bar
T Push Ups

Then, 2x:
10 arm circles
10 cossack squats
10 jumping squats

MetCon:
This is a scheduled back off week from Back Squats. Hit this workout hard!

5 Rounds:
In 2:30 minutes Perform:
2 Rounds Strict Cindy then
Max Reps Barbell Movement

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

1 Round of “Strict Cindy”:
5 Strict Pull-Ups
10 Push Ups
15 Air Squats

Finisher:
4 Rounds:
20 seconds Flutter Kick
20 seconds Toe Touches
20 seconds Reverse Crunch
20 seconds Bicycle
20 seconds Rest

De-load from back squats this week–hit this workout HARD! Each round of Cindy should be about 45-50s if you’re moving quickly. Transitions matter here… STRAIGHT to push ups, squats, etc, and get your hands on the barbell IMMEDIATELY! You’re realistically going to have time for one big set on the barbell, so aim to keep moving the entire 30s or so.

MetCon

Warm Up:
200m Jog, then:

3 Rounds:
10 (banded) good mornings
5 6-point burpees
20 skips in place (high knee)

MetCon:
3 Rounds for Time:
400m Run
21 Kettlebell Swings
9 Burpees to a Plate
15:00 hard cap

Cool Down:
2 mins/side glute smash

You have to push the pace on the runs to beat the cap here. There’s a little cushion for running downstairs, etc, but shoot for a sub 2:00 run 🙂

Tuesday

Strength & Conditioning

Same as Monday!

MetCon

Warm Up:
6 min AMRAP:
10 up downs
10 groiners
20 high skips in place

2 mins/side couch stretch

MetCon:

Every 2:00 for 8 Sets
200m Run
20 Alternating Lunges

Score is slowest time

Cool Down:
2 mins/side bone saw

This one is so very simple. Goal is to hit the run HARD. The lunges are a little salt in the wound. You should have about :30s rest each round–if the run is taking you more than :50s, cut back a bit. If the lunges are taking you past time, cut those back so you have some rest!

Wednesday

Strength & Conditioning

Warm Up:
6 min EMOM:
min 1: 10 jumping jacks + 10 good mornings
min 2: 10 squat jacks + 20 plank shoulder taps

MetCon:

In Pairs (Partner A works while B does static hold)

In 20 minutes perform as many rounds as reps as possible:

50 Ball Slams/OH Plate Hold
100 Double Unders/ Hollow Hold
50 Deadlifts/Deadlift Hold
100 Double Unders/Hollow Hold

Partner A may only work while Partner B stays in hold. Switch after each break.

At Home Variation:
25 Ground to Overhead
1 min Overhead Hold
50 Double Unders/Singles/Mountain Climbers
1 min Hollow Hold
25 Dumbbell Suitcase Deadlift
1 minute Farmers Hold
50 Double Unders/Singles/Mountain Climbers
1 minute Hollow Hold
*1 minute holds are accumulative. You can break the reps and holds into sets e.g. 10 Deadlifts then 30s Farmers Hold.

Alternate with your buddy as often as needed–the person holding the static position may need rest sooner than expected, ESPECIALLY on the hollow holds. Success depends on your ability to breathe–as you’re holding position, count down number of BIG breaths you take to help manage fatigue. Bonus points for awesome air-fives as you transition

MetCon

Warm Up:
Alternating Tabata:
Burpees (SLOW!) + Plate Ground to OH

3x:
10 strict DB press
10 air squats

MetCon:

7 minutes as many rounds and reps as possible:
24 Double Unders
12 DB Clean & Jerk

-Rest 2:00-

5 minutes as many rounds & reps as possible:
20 Double Unders
8 DB Clean & Jerk

-Rest 2:00-

3 minutes as many rounds and reps as possible:
16 Double-Unders
4 DB Clean & Jerk

Score is rounds and reps for each set

Cool Down:
2 mins/side deltoid smash

Three separate intervals today–same movements, but fewer reps means you should be able to match rounds, or at least get close! If double unders aren’t your thing, spend no more than 30s practicing (preferred to single unders). Sub 2x the number of plate hops or jumping jacks as needed.

Thursday

Strength & Conditioning

Same as Wednesday!

MetCon

Warm Up:
3 Rounds:
10 PVC/banded pass throughs
20 plank shoulder taps
5/side woodpecker stretch

MetCon:

3 Rounds:

1 minute as many rounds & reps as possible
MAX shuttle runs

-Rest 1:00-

3 minute as many rounds & reps as possible
10 Push-Ups
15 Sit-Ups

-Rest 1:00-

Cool Down:
2 mins/side pec smash

The shuttle runs are a short burst of cardio. Burn it DOWN! If not running, let’s go mountain climbers. Get your heart rate lit!! The 3 minutes of sit ups and push ups should be enough to hit fatigue both on abs and arms. Aim for a big set of push ups to start each round and keep chipping away and 2s, 3s whatever you need to get through the reps

Friday

Strength & Conditioning

Warm Up:
Fish game (or 800m run/4:00)

Then, 2 Rounds:
10 deadlifts
10 front squats
10 strict press
10 good mornings
10 back squats
10 behind the neck press (in front if mobility needs)

Strength (SKILL!):

Every Minute on the Minute for 10 minutes perform 1 Bear Complex

Build weight each minute. Rest a minute as needed

Bear Complex:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round.

Have so much fun with the bear complex! Focus on your weakest movement–if the clean usually gets you, NAIL your landing. If the push press is your weak spot, make sure you keep heels down, chest up on the dip! Work up to a heavy but not sketchy top rep!

Conditioning:
Every Minute on the minute for 16 minutes alternate between:

Min 1: Run 200m
Minute 2: 3-5 Bear complexes (light weight)
Minute 3: Max Calories on Rower
Minute 4: Rest

Score is calories each round

Weight on the bear complex should be manageable enough that you can cycle through 3 rounds (if a moderate weight), or up to 5 if you’re focusing on empty bar/practice or feeling beat up. You should have enough time to transition the the rower.

Think of it this way–hit the run at a “metcon” pace. Not all out, but pushing. Keep the bear complex SMOOTH. If it gets raggedy, slow it down. The row? Yeah, burn it down. You’ll have rest after this, so go hard (say 80% in round one) and try to maintain that number of calories through each additional interval.

Some benchmarks… if your usual 500m time =:
1:45 or less: 18-20+
1:50-1:55 or so: 15-18
2:00-2:10 or so: 12ish
2:15-2:30: 10-12…

MetCon

Warm Up:
200m jog, then:

3 Rounds:
10 kang squats
10 groiners
5 broad jumps

MetCon:

For Time:
5-10-15-20-15-10-5
Slam Balls
Air Squats

Finisher:
Alternating Tabata:
A. Left/Right Side Plank
B. Flutter Kicks in Hollow/Arch

Cool Down:
2 mins/side quad smash

Metcon should be FAST! Aim to go unbroken. Slam balls should be quick but smooth… push through the burn on the squats–as the reps drop back down, this should feel more manageable!

Saturday

Strength & Conditioning

Albany Middle School (Cougar Field) at 7:55am. Bring a PAIR of moderate weight dumbbells if possible. We’ll scale accordingly with whatever you have.

Warm Up:
Alternating Tabata:
High Knees + Cossack Squats

Alternating Tabata:
Inchworm & Push Up + Jumping Squats

MetCon:

For Time
800 meter Run
30 Devil Presses
800 meter Run
40 Dumbbell Forward + Backward Lunges
800 meter Run
50 Dumbbell Front Squats

Time Cap: 25 minutes

Forward + back lunge = one of each for ONE rep

Each 800m today will feel like more of a battle. The Devil’s Press will be tough to recover from if you don’t have a breathing strategy. Breathe early and OFTEN. Maybe sets of 3 reps with a breath between?! Your goal is to keep jogging/running the entire 800m each time! Try to hit the lunges/squats in no more than 2-3 sets. Go!

Sunday

Mobility! Go to class or watch online.

If you need another workout, pick a MetCon you’ve missed from earlier in the week.

After three full weeks of in-person classes, you’re getting the hang of things.

Everyone has been clean, safe, and healthy, and the post-covid experience has been a success.

More importantly, you’re starting to get strong again!

Squats are going up, burpees are getting faster, anxiety is going down.

Keep it up! Workouts for the week are below.

Coach Jay

PS – Have you gotten out of your routine? Are you looking for a gym?

We’re OPEN and have classes running from 5:45-8pm.

Get started with our 40 days to fit program, starting Monday July 13th.

It’s includes:
– three small group classes that show you how to use everything at the gym safely.
– a month of access to our strength and conditioning classes and online classes
– one free nutrition consultation

There are two spots left for this week if you take action today. The cost is $259.

Email [email protected] and say “I want to start” to reserve your spot. We will send you the schedule and payment details.

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Announcements

Outdoor Workout–Saturday, 7/18, 8am

Meet at Cougar Field (Albany Middle School) at 8am (or a few minutes early). Bring one pair of DBs, or one heavier one, a yoga mat or towel, and wear layers. Guests welcome.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Monday July 13 on Monday, Wednesday and Thursday at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email [email protected] for more info.

Class Sign Up Updates

• You can sign up for classes here – https://halefitness.pike13.com/schedule
• If you sign up and need to cancel, please do so online with 24 hours notice. We’ve had incidents with no shows and last minute cancellations that are unfair to people who couldn’t get in.

Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
Alt. Tabata
8 rounds, 20 sec on, 10 sec off:
A.Deadbugs (stay in hollow position, feet off the ground , shoulders off the ground. Fully extend arms &legs)
B.Bootstrap stretch

Then..

3 Rounds:
5 deadlifts
10 elbow punches
5 front squats
10 elbow punches
5 strict press
30 sec active squat hold

Then review
Curtis P with empty barbell before back squats

Strength:

Back Squat
6-6-6-6*-6-6

*Aim for the 4th set to be at or close to what you did for your top set last week. The goal is to increase your heaviest set by 5-20# over last week or end around 75-80& of your 1RM Back Squat.

Record 3 heaviest sets of 6

At home:
Alternating: A-B-A-B-A-B (as below)

A. 10 Goblet squats w/tempo & explode up (jumping squat, reset each time)

3-2-1-down…and UP!

B. 6 per side Pistol/Weighted Step Up

Conditioning:

4 Rounds:
3 minutes As Many Rounds and Reps As Possible:
3 Curtis P’s
6 Pushups
9 Sit Ups
-1 min Rest-
*Begin next interval where you left off

Score is Total Rounds & Reps for all 4 intervals

1 Curtis P= 1 Power Clean + Front Rack Lunge Left + Front Rack Lunge Right + Push Press

At Home Version:
4 sets of 3 minutes As Many Rounds and Reps As Possible:
3 Curtis P’s with Dumbbells
6 Pushups
9 Sit Ups
-1 min Rest-
*Begin next interval where you left off

Back squats again! Yeahhhhh!!! Building again. If you’ve pushed weights the last few weeks, aim to clean up your form and gain confidence at or slightly above where you ended last week. This metcon is a fun test of your efficiency and positions–if you land in a good spot, you’ll waste less energy moving into the next rep. In other words, use your footwork on each rep to set yourself up for the next! So fun!

MetCon

Warm Up:
3 Rounds:
10 up downs to 6″ target overhead
5 inch worm + push up
2 perfect stretch per side

MetCon:
For Time:
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full round

Cool Down:
2 mins/side lat smash

Go unbroken! You can do it! Feel free to set DBs down before your last rep (you’re just going to pick it up again, right?!). It’s better to take the extra breath BEFORE the push press than stop halfway in. Focus on a steady drive up and cadence–you should be like a robot!

Tuesday

Strength & Conditioning

Same as Monday

MetCon

Warm Up:
400m run, then:

5 minutes alternating between max active squat hold and max plank. 3 burpees any time you switch.

MetCon:

3 Rounds for Time:
30 Double Unders
20 DB Box Step-Overs
30 Double Unders
15 DB Hang Squat Cleans

*Sub mountain climbers (1 = 1) for double unders. Front foot goes FLAT to ground each time!

Cool Down:
2 mins/side lateral glute smash

Should be a fun burner. Each movement should be juuuuust long and annoying enough that you want to stop 3-5 reps before the end… but you keep going! All should be moderate weight. Squat cleans may be broken up into 2 sets as needed.

Wednesday

Strength & Conditioning

Warm up:
2 Rounds:
200m Run
2 Rounds:
2 Sumo Inch Worm
3 Burpees
4 Jumping Squats

2 Rounds:
50 double unders/70 single skips
2 Rounds:
2 bootstrap stretch
3/side mountain climbers
4 lunges

Strength:

Deadlift
5-3-1

Goal for set of 5 is to hit somewhere between heaviest set of 5 from two weeks ago and heaviest set of 3 from last week.

Goal for set of 3 is slightly heavier than heaviest set from last week

Goal for 1 rep is heavy but SOLID single. If you’re feeling good, aim for somewhere between 85-95% of 1RM, but don’t force it.

At home:
Staggered Stance Deadlift
6-6-6-6-6 (per side)

Superset with:
10-10-10-10-10
Glute bridge (weight at hips if desired; 1s pause at top)

Conditioning:

For Time:

21-15-9
Kettlebell Swings
Box Jumps

-Rest 2 minutes-

9-15-21
Box Jumps
Kettlebell Swings

Time Cap 10 minutes

Score is total time including 2 minutes rest

Fun deadlift day, building confidence in numbers of the last few weeks. The metcon is a there and back sprint, and ALL about hip power. While the box jump and KB swings are simple, hip power translates to nearly every dynamic movement we do–push press, cleans… you name it!! Keep the footwork cute today, and remember what it’s like to jump and land!

MetCon

Warm Up:
6 min AMRAP:
20 skips (high knee skips)
6 T Push Ups
10 plate ground to OH

2 mins couch stretch/side (NOT OPTIONAL!)

MetCon:

Against a 15 min clock:
1 mile run
In remaining time:

In remaining time, as many rounds & reps as possible:
2 Turkish Get Up (1/side)
20 plank KB taps

Cool Down:
2 mins/side trap smash

This one is all about the mile run! Then a few minutes to do some extra credit (skill and abs, the best!) Go hard on the mile–let’s see what you’ve got!

Thursday

Strength & Conditioning

Same as Wednesday

MetCon

Warm Up:
3 Rounds:
20 jumping jacks
6 strict OH press to 20s hold (light)
5/side front lunge + reverse lunge

MetCon:

10 minutes, as many rounds and reps as possible:
8 V Ups
12 Alt DB hang snatch
12 Walking Lunges

-Rest 2:00-

6 minutes, every minute on the minute:
Min 1: MAX Hollow Hold
Min 2: MAX Superman Hold
(one set!)

Cool Down:
2 mins… lay on the ground, breathe, smash your gut, or cobra/scorpion to release the abs

The burn and the AFTERBURN. Simple workout for part 1–should be non-stop effort throughout (maybe a little rest on transition/v-ups). For the hollow/arch, aim for one BIG set… maybe 40-45s… and make it truly challenging!

Friday

Strength & Conditioning

Warm up:
with 10# plate

4 Rounds:
1 perfect stretch/side
10 plate strict press
1:00 plate OH hold
10 goblet squats w/ plate (plate in front of you with straight arms)
20 plate hops

Strength:

Strict Press
3-3-3-3-3
Aiming for no more than 80-85% of 1RM

Super Set With:
Tempo Strict Pull-up
3-5 Tempo Strict Pull-ups or Ring Rows*
3 seconds Down- 2 seconds hang-explode up

*Add 1-2 reps from last week or add weight

At Home:
Strict Press:
3-3-3-3-3

If available weight not heavy enough to feel HARD, opt for Z Press (seated, legs straight out in front), and add tempo if needed)

Superset with 10 tempo bent over rows (1111)

Conditioning:

In 5 Min:
Row 1000m/800m
AMRAP in remaining time:
9 Front Squats (at light weight)
25 Double Unders

-Rest 2:30-

In 5 min:
Row 500m
AMRAP in remaining time:
7 Front Squats (light/medium weight)
25 DUs

-Rest 2:30-

In 5 minutes:
Row 250m
AMRAP in remaining time:
5 Front Squats (medium/heavy weight)
25 Double Unders

Well, this one is special. In Rebecca’s words, “it starts out as a rowing workout, and becomes more of a barbell workout.” In Heidi’s words, “take the bait and make the row hurt. Suffer through the remaining reps and you’ll get more fit.”

Aim for 2 rounds in the first set, then increasing rounds and reps as you go. Hold on to your butts!

MetCon

Warm Up:
200m run, then:

Alt Tabata:
Cossack Squats + Squat “Lands”

MetCon:

10 Rounds:
1:00 on/1:00 off
8 up downs to plate
10 air squats
bicycle crunches for remaining time

Cool Down:
2 mins/side quad smash

Challenge today is to move FAST. The bicycle crunches should be a fun change, BUT the real work is in smashing the up downs without hesitation and hitting those squats FAST.

Saturday

Conditioning

Bring a pair of dumbbells or one heavier one!

Warm up:
400m run

2 rounds:
5 perfect stretch/side
10 yoga push ups
20 toe touches

400m run

Run 2 miles

Every 3 minutes (including 3, 2, 1, Go!) perform 10 Burpees

Rx+
Run 5K

Every 3 minutes (including 3, 2, 1, Go!) perform 10 Burpees

Today we test your endurance. Grab those running shoes and get after it between sets of burpees. The faster you run, the less burpees you have to do!

Sunday

Hale Mobility

Saw more fireworks over the weekend than in any 4th of July ever.

Imagine if they were legal! 🙂

We hope you stayed safe and healthy, and enjoyed some time with the family.

This week at Hale, we’re ramping up our Back Squats and Deadlifts as we get more comfortable with the barbell again.

Check out all the workouts for the week below

We’ll be doing most of our conditioning in the parking lot. The mats we use get hot in the sun, so pack a beach towel to keep yourself cool.

Last week on the Haley Show, we rolled out new athlete levels, talked about the path to fitness, and came up with some strategies to deal with fear.

On Monday, we’re talking about how to build the “perfect” fitness program.

Check out the replays or watch the show live by going here – https://www.facebook.com/CrossFitHale/

Our free park workout will be 8am on Saturday morning at Cougar field.

See you there!

Coach Jay

 

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Announcements

Outdoor Workout–Saturday, 7/11, 8am

Meet at Cougar Field (Albany Middle School) at 8am (or a few minutes early). No equipment needed, but bring a yoga mat or towel, as ground may be wet. Guests welcome.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Monday July 13 on Monday, Wednesday and Thursday at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email [email protected] for more info.

Equipment Returns!

Outstanding equipment will be reconciled on Monday. If you’re still holding on to some (except dumbbells), return it now.

Class Sign Up Updates

• You can sign up for classes here – https://halefitness.pike13.com/schedule
• If you sign up and need to cancel, please do so online with 24 hours notice. We’ve had incidents with no shows and last minute cancellations that are unfair to people who couldn’t get in.

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Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
3 Rounds:
10 cat/cow
5 push up to down dog
10 squats (work to jumping squats round 3)
5 broad jumps

Strength

Back Squat
8-8-8-8*-8-8

*Aim for the 4th set to be at or close to what you did for your top set last week. The goal is to increase your heaviest set by 5-20# over last week or end around 70-75% or your 1RM Back Squat.

Record 3 heaviest sets of 8

Conditioning

Strict Jackie

For time:
• 1000m row
• 50 Thruster 45/35#
• 30 Pull-ups

13 minute time cap

At Home Version:
800m Run
50 Light Dumbbell Thrusters
30 Plank Rows (1 rep = row on each arm)

Score is time. Add 1 sec for each rep you did not complete. For example, if you have 10 Pull-ups left at the 15 minute mark, your score is 13:10

You should be feeling more confident now into week 3 of these progressions. Still a lot of reps! Remember your bracing and set up.

Strict Jackie will be a big challenge–benchmark workout, but with a twist. Row at a pace that leaves you some gas to bang out big sets of thrusters. Pro tip: if you rest, put the bar on your back… not DOWN. Take a few BIG, DEEP breaths before going in to do pull ups or ring rows. Those strict reps will be tough!

MetCon

Warm Up:
8 min AMRAP:
10 up downs/100m job
10 good mornings
5 inch worm + push up
5 broad jump

MetCon:

10 minutes, as many rounds & reps as possible
15 Plate Ground to
Overhead
10 Burpees
(Score is Rounds + Reps)

Finisher: Alternating Tabata
8 Rounds: 20s on/10s off
A. Alternating V-Ups
B. Plate/DB Gun Hold

Cool Down:

2 mins/side QL Smash

This one is only two movements–the plate ground to overhead probably won’t feel like enough “rest” before you’re back on burpees! Goal today is to find your rhythm. If you can smooth out your breathing and your burpee cadence (and footwork), you’ll suffer MUCH LESS. 

Tuesday

Strength & Conditioning

Same as Monday!

MetCon

Warm Up:
200m run, then

2 Rounds:
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups

2 Rounds:
10 groiners
10 high knees
10 woodpeckers
10 side shuffle per side

MetCon:

3 Rounds for Time
30 Goblet Lunges
200m Run
30 Mountain Climbers
200m Run

Cool Down:
2 mins/side calf smash

Lots of single leg work today–in fact, all of it! Weight the lunges heavy enough that you feel like you *might* have to split up reps. Goblet position should force you to keep your chest up, so be mindful of that and good balance throughout. if you’re not running, it’ll be :45s to a minute of your choice of cardio.

Wednesday

Strength & Conditioning

Warm Up:
6 minutes as many rounds and reps as possible:
10 bird dog
20 toe touches (plank to pike, touch shoe, back to plank repeat)
8 plate ground to overhead (10#)
30 sec plank hold

then

2 minutes as many reps as possible:
5 Deadlifts
5 strict press
5 front squats
5 good mornings
5 back squats
30 sec active squat hold

Strength

Deadlift
3-3-3-3-3
goal is to build each set

Aim to start your first set at or near your top set from last week

Record heaviest 3 sets of 3

At home scaling:
Tempo Deadlift: 8-8-8-8-8

Immediately followed by:
5/side single leg hamstring bridge (hold 3s at top)
OR
8-10 hamstring curls with sliders (or towel on wood floor)

Conditioning

10 minutes As Many Rounds and Reps as Possible:

1-2-3-4… Power Cleans
2-4-6-8… Burpees

*increase by 1 Power Clean and 2 Burpees each round

Score is Rounds & Reps Completed

At Home Version:
10 minutes As Many Rounds and Reps as Possible:

1-2-3-4… Dumbbell Power Cleans (if light DBs, do same number of reps as Burpees)
2-4-6-8… Burpees

Heavy deads today! All 5 sets should be “working weight.” Depending on how the last two weeks have felt, aim to start your first set or two closer to where you’ve been ending and build from there as able.

The metcon is fun and spicy–the ascending reps start out feeling easy and snappy. If you have a tough time with burpees, find a way to move through them smoothly, with NO WASTED ENERGY. That may mean stepping back and forward, or wide legs… but keep it smooth. Cleans may be linked, or fast singles, but every set up should be “cute.” Keep weights at something that feels like skill, not grunt work.

MetCon

Warm Up:
6 min AMRAP:
5 push up to down dog
20 fast feet
3/side scorpion stretch
20 plate hops

MetCon:

A. 3 Rounds:
10 bicep curls
20 dead bugs
(6 min cap)

B. 15 min AMRAP:
20s handstand/plank hold
30 Double Unders
20 Sit Ups (OH weight)
10 Box Jump Overs

Cool Down:
2 mins/side shoulder scrub

Overhead, core, and agility today. Work on whatever version of handstand feels good for you (wall walk, inverted plank, kick up). This should be the fun part! If no box to jump up and onto: jump OVER a high object, run to touch wall (just a few steps) and back over. Over and back should be a nice change of scenery.

Thursday

Strength & Conditioning

Same as Wednesday!

MetCon

Warm Up:
200m run, then dynamic warm up drills
over/under fence
woodpeckers
groiners/calf stretch
side shuffle
high knees
butt kickers

MetCon:

For Time
800m Run
15 Devil’s Press
30 Supine T2B
400m Run
12 Devil’s Press
24 Supine T2B
200m Run
9 Devil’s Press
18 Supine T2B

Cool Down:
2 mins/side quad smash

This workout should feel like it speeds up as you go. Aim for a faster pace on the run and throughout devil’s press, since the reps are going down. Remember to keep your low back DOWN for T2B and move with control… More ab work!

Friday

Strength & Conditioning

Warm Up:
4 rounds:
with a red and yellow band
18 band pull aparts (yellow)
10 band goodmornings (red)
20 second superman hold
20 second plate overhead hold (10#)

Strength

Strict Press
5-5-5-5-5
Aiming for no more than 80-85% of 1RM

Super Set With:
Tempo Strict Pull-up
3-5 Tempo Strict Pull-ups or Ring Rows*
3 seconds Down- 2 seconds hang-explode up

*Add 1-2 reps from last week or add weight

At Home:
Strict Press:
5-5-5-5-5

If available weight not heavy enough to feel HARD, opt for Z Press (seated, legs straight out in front), and add tempo if needed)

Superset with 10 tempo bent over rows (1111)

Conditioning

5 Rounds going every 4 minutes:

Row 500 meters

Goal is to consistent pace across sets, going at 90-95% pace

At Home Version:

5 Rounds going every 4 minutes:

Run 400 meters

Strict press again! Work on mechanics–butt squeezed, ribs down, and aiming for that perfect front rack on your shoulders every time.

Row repeats (or run!) are a special beast. The 2:00 time frame is especially challenging. It’s just short enough to push hard, but you may not have QUITE enough time to repeat the same effort at equal intensity. Aim for 85% and try to match or beat your times as you go. DO NOT sprint the first one!

MetCon

Warm Up:
Tabata:
Alternate between:
A. Jumping Jacks + Plank
B. Groiners + Hand Release Push Ups

MetCon:

Every minute on the minute for 16 minutes
Min 1: MAX Wall Balls/Single DB Thrusters
Min 2: MAX Farmer’s Hold
Min 3: MAX DB/KB Seesaw Bent Over Row
Min 4: MAX Hollow Hold

Aim for one REALLY BIG set each round–should take about 40-45s each time. Score = FEWEST number of wall balls/thrusters in any round (that is, your worst score)

Cool Down:
2 mins/side hamstring smash

Working on stamina today–aim for one BIG set of each movement. This should take about 40-45s each minute. Go CLOSE to failure, but not so far that form suffers horribly. If you’re not ready to shout by your last few reps, it’s either too light, or you need to hold on for a few more!

Saturday

Strength & Conditioning

Warm Up:
10 high knees
10 butt kickers
10 mountain climbers
20 high knees
20 butt kickers
20 mountain climbers
30 high knees
etc…. up to 50

MetCon:

Workout at Albany Track

Run 400m then
4 Rds:
12 Dumbbell Snatches
9 V-Ups
6 Burpees
Run 400m then
3 Rds:
12 Dumbbell Snatches
9 V-Ups
6 Burpees

Run 400m:
2 Rds:
12 Dumbbell Snatches
9 V-Ups
6 Burpees
Run 400 then
12 Dumbbell Snatches
9 V-Ups
6 Burpees

30 minute Time Cap

 

Sunday

Mobility 

 

HA!

Very little about how you’re living right now feels normal.

But that hasn’t stopped you from trying.

Have you noticed how much traffic is out on the road?

And how much longer you have to wait in lines to get into the grocery stores?

You are ready for this to be over.

Unfortunately…it’s not.

The good news is that you’re learning to adapt while still keeping yourself safe.

Here’s what a typical class looks like now at Hale.

Halers are adapting to wearing masks or training outdoors (or online) while keeping the gym clean and safe for everyone.

By the end of the week, it almost felt…normal!

It was especially nice to finish the week in the park with other Halers.

It’s not the same, but it was a great welcome back to Hale, and a dose of normal in the midst of this chaos.

We’re looking forward to seeing you again this week.

Stay safe, stay healthy.

Coach Jay

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Announcements

Outdoor Workout–Saturday, 7/4, 8am

Meet at Cerrito Vista park at 8am (or a few minutes early). No equipment needed, but bring a yoga mat or towel, as ground may be wet. Guests welcome.

40 Days to Fit

Ready to get started? Our next 40 Days to Fit program starts Monday July 6 on Monday, Wednesday and Thursday at 7pm. These small group classes will introduce you to common movements we use in our classes and set you up with coaching to crush your goals. Email [email protected] for more info.

Equipment Returns!

Two quick notes on equipment.

1 – Please return all borrowed equipment (except dumbbells) ASAP. We’ve gotten most of it back, but are still missing a few items. Please bring it by this on Monday during open hours, or arrange a time with us to bring it back.

2 – If you ordered equipment with us via Fitness Armory, your equipment is either in the gym or you’ve received a refund if it didn’t arrive.

Class Sign Up Updates

• Class sign ups are now available 14 days in advance – You can sign into class here – https://halefitness.pike13.com/schedule
• If you sign up for a class but are unable to attend, please CANCEL as soon as you’re able, as someone else may be waiting on a spot to open
• Happy to see you all! Thank you so much for your help in our ongoing efforts to keep the gym clean and safe for everyone.

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Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
6 min AMRAP:
20 jumping jacks
10 cossack squats
10 up downs w/squat landing
10 cat cow

Hip mob series

Strength:

Back Squat
10-10-10*-10-10

*Set 3 should be at or close to your heaviest set of 12 from last week

Record your heaviest 3 sets

At home:
Split Squat
10-10-10-10-10
Per Leg
Tempo: 2s down, 1s pause, fast up

Sets of 10 are STILL a lot of time under tension! Woohoo! As you work into your 3rd, 4th, 5th set, remember to get tight and re-brace at the top. Again, your goal is to build confidence at heavy-ish weights today.

Conditioning:

2 Rounds:
4 minutes As Many Rounds & Reps as Possible of
3 Strict Pullups or 6 Ring Rows
6 Burpees (6-point/strict)
9 Med Ball Cleans
-1 minutes Rest between sets-

At home: 10 bent over rows

Score is Rounds & Reps for each AMRAP. Start from beginning on 2nd AMRAP

Burpees should be STRICT. Nice push ups, pop into a proper squat, etc. Looking for quality. Med ball cleans are pre-work for remembering how to clean a barbell from the ground. This is a simple workout but FULL of good skill work!

MetCon

Warm Up:
easy 400m jog/2 mins up downs

3 Rounds:
10 good mornings (banded if possible)
8 T push ups
10/side crossover mountain climbers
(from plank, bring right knee to left elbow)

+2 min/side couch stretch

MetCon:

3 Rounds for Time
400m Run
30 KB Swings
20 Push Ups

Cool Down:
2 mins/side calf/achilles smash

Reps are short enough today, that at normal weights, you should be able to hit each set of KB swings unbroken (or at least close to!) and push ups with 1 big set and a chip away. Aim to start run at 80% pace or so and try to HOLD THAT. Workout should be 15 minutes or less, so push where you can!

Tuesday

Strength & Conditioning

Same as Monday!

MetCon

Warm up:
8 min AMRAP:
5 bent over rows
10 sit ups
15 air squats

MetCon:
Tabata Party:
8 Rounds: 20s on/10s off (total of 4 minutes)
A. DB High Pull (alternate arms)*
B. Hollow Hold/Arch Hold (alternate hollow/arch)
C.Farmer’s Carry OR Up Downs
D. Side Plank Hold (alternate sides)

*Sumo deadlift high pull… but only one arm.. like a lawn mower…take from the hang as needed

Rest 1 minute between movements, or just enough to re-set. Score is your “word of the day”

Cool Down:
2 mins/side shoulder rotator smash or trap smash w/ lacrosse ball

Spicy intervals today, and mostly core work! If you’re coming off of yesterday’s workout (and/or you have some heavy DBs or objects laying around, go for shuttle farmer’s carries instead of up downs).

Wednesday

Strength & Conditioning

Warm Up:
3 Rounds:
5 inch worm with push up
15 good mornings
5 vertical jump + reach
10 bootstrap stretch

Strength:

Deadlift
5-5-5*-5-5

*Last 3 sets should be at or near your heaviest set last week

Reset at the bottom of each rep e.g. not touch and go

At home version:
10-10-10-10-10 deadlifts, as heavy as possible
Pause in bottom position, STAYING tight, then explode up

Immediately into 10 KB Swings

Deadlift day! Woohoo! These are NOT at tempo, but DO pause at the bottom. Don’t let yourself relax or come off tension at the bottom (and if you do, please check yourself, stand up, and reset). The obvious sign: if there’s slack in the bar, or it rattles as you pick it up… or your core goes to mush… you’ve lost your setup!

Conditioning:

Every Minute on the Minute for 16 Minutes alternating between:

1) 200m Sprint
2) 20-25 Ball Slams
3) 250/200m Row
4) 20-25 V-Ups

2 People (at most) will start at each station and rotate in order each minute. Pick a distance/number of reps that give you at least 10 seconds rest in the first round.

Score is the word/emoji that best captures how you feel today

At Home Version:
Every Minute on the Minute for 16 Minutes alternating between:

1) 200m Sprint
2) 20-26 Alternating DB Snatches
3) 10-15 Burpees
4) 20-25 V-Ups

This one is going to be SUPER SPICY! Work should be done in 45s when fresh and MAAAAYYYYBE a little slower asyou struggle through the last round or two. Plan accordingly! The numbers of reps are less important than speed and intensity–protect the run and row minutes–those are your chance to go HAM!

MetCon

Warm up:
200m Run
-Arm circles/Michael Phelps
-10 T push ups w/5s side plank hold
-10 cuban press
200m Run
Dynamic running drills
-knee to chest/ankle to hip
-wood peckers
-over/under fence
-high knees/butt kickers/etc

90s bench overhead stretch/puppy dog

MetCon:

For Time
40-30-20-10
DB Push Press
DB Lunges
200m Run between Rounds

Cool Down:
2 mins/side quad smash

Weight for push press should be moderate–think 12-15 unbroken, but ideally, not 20+. If you only have light weights, consider going strict press. If your option is heavy or nothing, do single arm. Goal here is to work on breathing and consistent footwork–a balance wobble on lunges or push press on your toes will cost time and energy. Make it smooth!

Thursday

Strength & Conditioning

Same as Wednesday!

MetCon

Warm up:
Roxanne w/burpees
Sally w/squats

MetCon:

15 minutes, as many rounds & reps as possible
10 Box Jumps
20 DB Pull Throughs
20 Double Unders

Cool Down:
2 mins cobra or lizard stretch w/reach up

Burner! Aim to do the double unders unbroken–this means taking a few extra breaths before you start. If you need a lower impact version (i.e. no jumping):
Box Jumps–> Supine Toes to Bar (laying on ground)
Double Unders–>50′ Bear Crawl

Friday

Strength & Conditioning

Warm Up:
8 minutes, every minute on minute:
1 Turkish Get Up with…. 10# plate, or light DB if at home
+ squat hold until :45s mark

Relax into squat as much as possible. Or stretch. Whatever your body needs!

2 Rounds:
10 scap pull ups
10 scap push ups
10/side plank to side plank rotations

Strength:

Tempo Strict Press (1 seconds up, 1 second hold, 1 second down, reset)
5-5-5-5-5-5
*building each set if able

Super Set with:
Tempo Strict Pull-up
3-5 Tempo Strict Pull-ups or Ring Rows*
3 seconds Down- 2 seconds hang-explode up

*Add 1-2 reps from last week

Record 3 heaviest Strict Press weights

At Home Version:

Tempo Dumbbell Strict Press

Super Set with:
5 per side TEMPO plank row
OR tempo banded pull down (like pull up); instead of “hang,” pause w/shoulder blades pulled down and back… an active position

Ooooooh, that nasty strict press! This is going to get heavy VERY quickly. Start with empty barbell and light jumps. For tempo portion–imagine elbows on a vertical plane… if you see them flaring out, try to break the bar or regain some tension. This applies on the way DOWN, too!!

Conditioning:

In 14 minutes:
Row 2000m

then…

As Many Rounds and Reps as Possible in remaining time:
5 Hang Power Clean
10 Push Press
25 Double Unders

Score is Rounds & Reps

*Pick weight you can do 10 Push Presses easily when fresh. During workout, push presses should be done in no more than 2 sets.

At home version:
In 14 minutes:
Run 1 mile

then…

As Many Rounds and Reps as Possible in remaining time:
5 DB Hang Power Clean
10 Push Press
25 Double Unders (sub penguin jumps if no rope)

Score is Rounds & Reps

Don’t absolutely red line the row or run–aim for 30s slower than your GREAT time, or maybe 85% effort. Ideally, you’ll have 5-6 minutes to chip away at some of the additional reps. Remember to use your transition time to breathe–it’s faster (and less energy) to take one extra breath than break a set!

MetCon

Warm up:
3 Rounds:
100m easy skip
20 crab rocks
10 bird dogs
30s squat hold

MetCon:

8 Rounds: 90s on, 90s off
3 Manmakers*
100m Run
Max OH weighted sit ups in remaining time

*Push Up + Row + Row + Squat Clean to Thruster

Score is total reps of weighted sit ups. (hold 1 DB between both hands… sit up with weight locked out overhead to complete rep)

Cool Down:
2 mins/side pec smash

Manmakers!! Two shouldn’t be so many to give you pause–aim to go on the heavy side today (if you only have light, perhaps increase the # to 3) and nail EACH position, especially that squat and overhead lockout! Sprint the 100. Keep pushing the pace on the sit ups!

Manmakers should take you about 30s; the run another 30s; you’ll have about the same time left on the sit-ups… don’t dawdle! If needing to sub out movement for run, commit to something that takes about 30s, HARD.

Saturday

Strength & Conditioning

Meet at Cerrito Vista Park at 8am. No equipment needed–bring a towel or yoga mat… grass might be wet 🙂

Warm up:

Warm up:
Socially distant relays
In teams of 4, like a “boat race”
Each partner does the following… in relay style
-50′ walking lunges + run back
-50′ skip + run back
-bear crawl there + run back
-side shuffle there + back
-carioca there + back
etc
-Run all the way to end of field and back

MetCon:

Half-Bert!

For time:
25 burpees
200-m run
50 push-ups
200-m run
75 walking lunges
200-m run
100 squats
200-m run
75 walking lunges
200-m run
50 push-ups
200-m run
25 burpees
(30 min cap)

Rx+++ (Saturday AM Throwdown)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Hero WOD today–we’ve cut the workout in half, and it should be PLENTY (30 min cap). If you’re looking for a morning beat down (and you’ve trained a LOT through SIP), consider the full version (or split reps with a buddy/run the full thing). You’re looking at 50 minutes to an hour, or more.

June 22 is our first day back at Hale in 3 months!

It’ll be a while before things get back to normal, but this is the first step.

Even if you won’t be joining us in person, here’s how you can get your workout in this week.

1 – Check the schedule – A lot of stuff has changed, and you can find our latest class schedule here – Hale Fitness COVID Re-open Info Pack

2 – Book your class.

If you’re attending in person – book the class here – https://halefitness.pike13.com/schedule
If you’ll be watching online, mark it on your calendar.

3 – Show up.

-Bring a mask and your water, we will provide the rest.
-DO NOT bring anything you don’t absolutely need for the workout. The storage area will be off limits.
-If you’re sick or feeling any symptoms, pls stay home, get well, and take advantage of our online classes.

For non members – Ask us about our small group program starting June 29 called “40 days to fit”

Safety – Our primary goal is to keep you safe, healthy and happy.

For this reason we will be requiring strict safety guidelines.

For all of our cleaning procedures, full schedule, and frequently asked questions, check out this PDF – Hale Fitness COVID Re-open Info Pack

One late addition, we will be requiring masks at all times while in the building, and will move conditioning outdoors to accommodate.

Coach Jay

PS – Happy Father’s day!

Announcements

Our current schedule is below. Frequently asked questions are here – Hale Fitness COVID Re-open Info Pack

Workouts for the Week

Monday

Strength & Conditioning

Warm Up:
Alternating Tabata:
A. Plate Hops & Down Dog
B. Air Squats & Arm Haulers

Movement Specific Prep:
Hip Opener Mobility

A. Strength

Back Squats
12-12-12-12-12
Building Each Set

*No more than 60% of 1RM
Score is heaviest 3 sets

Home Scaling:
12 Tempo Goblet Squats (as heavy as possible)
(3s down, 1s hold, explode up)
IMMEDIATELY into 12 jumping lunges (no weight)

Goal is to work back into confidence with a barbell and get some time under tension. if working from home, go as heavy as possible, immediately into some jumping lunges. We’ll go for a set every 3:00, so you should have time to rest and catch your breath.

B. Conditioning

Strict Baseline
For Time:
500m Row
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Strict Pull-ups (or Ring Rows)

12 min Time Cap

At home scaling:
instead of 10 strict pull ups/ring rows, perform 20 plank rows (10/side) with dumbbell.

See where you’re at! Go for it! This is a test!

MetCon

Warm Up:
9 min EMOM:
min 1: 100m run + bootstrap in rem time
min 2: Forward Lunge + 1-Leg Deadlift
min 3: Burpee broad jumps

MetCon:
4 Rounds for Time:
Run 400 Meters
50 Double Unders
25 KB Swings (53/35)

Cool Down:
2 mins/side bone saw

Longer runs, and shoot for a steady pace. The double unders and KB swings can (and SHOULD!) get your heart rate pumping! Sub mountain climbers or a tougher cardio if no rope available.

Tuesday

Strength & Conditioning

Same as Monday

MetCon

Warm Up:
400m Run

Alternating Tabata: Arch & Hollow

Handstand/wall walk SKILL!

MetCon:

15 minutes, as many rounds & reps as possible
10 Burpees
2 Wall Walks
12 DB Hang Power Cleans
15 DB Push Press

Cool Down:
2 mins/side delt smash
2 mins/side trap smash

Gymnastics work. Sweaty. Move steadily

Wednesday

Strength & Conditioning

Warm Up:

6 minutes, as many rounds & reps as possible:
10 Groiners
10 T Push Ups
10 Broad Jumps

27 Good Mornings

Hamstring Mobility

A. Strength

Tempo Deadlift
5-5-5-5-5-5
1 second up-1 second hold at top-1 second down-1 second reset

*Building to no more than 70% of 1RM with PERFECT form. Record 4 heaviest sets.

At Home Scaling:
Tempo Deadlift
10-10-10-10-10-10

Use heaviest weight available, again working on same tempo. If dumbbells, consider setting up targets so you’re not going below mid shin. If you have an object to lift (tire flip style) you may consider doing this as a pause, set, and not on a true tempo.

First two to three sets are warm up. Final 4 should be working weights, but again, we are looking for perfect form and positions (consider–what are my feet doing?! am I balanced? Is my back flat? Does this feel EXCELLENT?!).

B. Conditioning:

14 minutes As Many Rounds & Reps As Possible
7 Deadlifts (155/105)
14 Med Ball Tosses
21 Sit-ups

Rx+ Wall Ball to target inside (with mask on)

Score is Rounds + Reps

Goal is to hit the deadlifts and wall balls unbroken. Neither should feel like a ton of work on their own (again, weight should be light!), but you should be looking forward to the sit ups. This is a great opportunity to work a steady pace for the full 14 minutes. Keep transitions short–it’ll be plenty sweaty.

MetCon

Warm Up:
3 Rounds:
10 groiners
10 cat cow
200m jog

3 Rounds:
:30s superman “x, y, w, t, i” drills
:30s hollow hold

MetCon:

7 minutes as many rounds & reps as possible
12 Sit-Ups
9 Jumping Squats*
50′ Bear Crawl

-3:00 Rest-

7 minutes as many rounds & reps as possible
12 Sit-Ups
9 Jumping Squats
50′ Bear Crawl

*If you did NOT do MetCon yesterday, sub thrusters (or wall balls) at light weight. Let’s get you a little overhead movement and position today!

Cool Down:
2 mins/side quad smash

Take the first 7 minutes at 80% pace–aim for perfect footwork on the jumping squats and a steady, deliberate pace on bear crawls. Minimize extra time transitioning. For part 2… BEAT YOUR SCORE! This is where you push a bit harder.

Thursday

Strength & Conditioning

Same as Wednesday

MetCon

Warm Up:
3 Rounds:
100m Run
15 banded pull aparts (sub 10s “hold” w/towel)
15 DB lat pull downs*
5/side over/under fence

*lay on back, arms straight, db moves from ground to over chest

MetCon:

For Time:
800m Run
50 Push Ups
30 Bent Over Row

3:00 Rest

30 Bent Over Row
50 Push Ups
800m Run

Score is total time

Cool Down:
2 mins/side pec smash
2 mins/side trap smash

Stamina! The push ups are the obvious dog here, but the entire second half will be a test. Your legs should be fairly fresh for the last run, so push your pace and see if you can beat your first time!

Friday

Strength & Conditioning

Warm Up:

Alt Tabata:
A. High knees/hang from bar or doorway
B. Plank to shin touch/Waiter’s hold or walk

Movement Prep:
2 Rounds:
10 scap pull ups
10 scap push ups
10/side plank to side plank rotations

Review all aspects of Pull-Up and Dip. Athletes will have done Pull-ups/Ring rows on Monday in Baseline. This is skill development for when we retest Baseline in a few weeks. For those unable to do the movement at tempo, modify to negatives (tempo lower and bar hang) and then jump back up over bar.

A. Strength

Pull Up/Dip Work

4 sets:
3-5 Tempo Strict Pull-ups or Ring Rows
3 seconds Down- 2 seconds hang-explode up

Superset with:
4-6 Tempo Ring Dips (Same Tempo as above)

Do the same number or reps across each set. Record number of reps done each round for: Pull-ups/Dips

At Home Version:
5 per side TEMPO plank row
OR tempo banded pull down (like pull up); instead of “hang,” pause w/shoulder blades pulled down and back… an active position

Superset with:
4-6 Tempo Push Ups
Focus on shoulders going FORWARD of hands; use hardest scaling available

B. Conditioning:

4 Rounds, each on a 3:00 clock
250/200m Row
20 Box Jump Over
Max Hang Power Cleans in remaining time (95/65)
-Rest 1:00 between rounds-

At Home Version:

200m Run
10 Burpee Broad Jumps
Max DB Hang Power or Squat Cleans in remaining time

MetCon

Warm Up:
2 Rounds
20 fast feet
10 LIGHT (PVC or DB) split press per side
20 jumping jacks
10 Split Squats per side

*lay on back, arms straight, db moves from ground to over chest

MetCon:

2 Rounds for Reps:
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Parallette Pass Throughs
-:30 Rest-
1:30 MAX Vee Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-

Score is total reps in each round.

Cool Down:
2 mins/side lateral hip smash
2 mins/side hamstring smash

Sweaty gymnasty! The pass throughs can be done on two chairs, counters, etc, so long as height is similar. If no box, set up a target to jump over OR try for tuck jumps. Try to keep pace in your second round, ESPECIALLY in those pass throughs and box jumps!

Saturday

Strength & Conditioning

Meet at Albany Middle School (Cougar Field) for 8am start.

BYODBAYM–bring your own dumbbell and yoga mat/towel if possible

Warm Up:
400m–run the straights, skip the curves
Dynamic warm up drills
Pull knee to chest
Ankle to hip
Woodpeckers
Over/Under Fence
Salsa steps
Low shuffles
High knees
Butt Kickers

Conditioning:

3 Rounds For Time:
800m run
30 Dumbbell Snatches
30 Burpees over DB

Cool Down:

This one is long and steady. Aim for consistent splits on the 800m runs. The burpees will feel long–they are. Just keep chipping away!

Meet at Albany Middle School (Cougar Field) for 8am start. Bring your own DB and yoga mat or towel.

The last few weeks (and months) have been exceptional in the history of Hale.

The world is changing for the better, and we are changing along with it.

In case you missed it last week, we’ve dropped our affiliation with CrossFit and are now known only as Hale.

This week, we prepare diligently to get you ready to be back at the gym starting June 22.

Here are some of the details.

Schedule

We are going to ease our way back in until we can eventually get back to a full schedule. For the first 4 weeks (starting June 22nd), we’ll be running classes at the following times.

Mon-Fri
5:45am – Group coaching (at Hale)
8:00am – Metcon (online)
9:30am – Group coaching (at Hale)
12:00pm – Group coaching (at Hale)
4:00pm – Group Coaching – Teens – (at Hale) (adults can join as space is available)
5:30pm – Group coaching (at Hale)

Sat –
8:00am – outdoor workout (locations tbd)

Sun –
9:30am – Mobility (at Hale and online)

This abbreviated schedule allows us time to clean between classes, and accommodate those of you who said you’d be back in the gym sooner rather than later.

The workouts for group coaching are going to be the same on Mondays and Tuesdays, as well as Wednesdays and Thursdays. This will allow you the flexibility to attend the days and times that work for you if you don’t get your first choice.

For more details on how the program will look, check out coach Heidi’s explanation and Q & A here.

You will be able to book your classes up to a week in advance, and we will send out a booking link later this week in a separate email.

Based on your survey responses, we don’t expect to have many capacity issues as we get started, so don’t worry!

Transitioning from CrossFit Hale to Hale.

We are working hard this week to remove all branding related to CrossFit as we transition to Hale. Unfortunately the world doesn’t move at the pace of our desires, so it will take some time. We ask that you bear with us as we make changes to the branding, logos, website, and signage.

For more details about this change, including why we did it, check out this video.

Equipment

We will be asking you to bring the equipment you borrowed back to the gym next week starting on Thursday. We kindly request you bring everything back EXCEPT dumbbells, which you can borrow for an additional 4 weeks as necessary.

If you ordered equipment with Fitness Armory through us –

Any equipment we can get our hands on from Fitness Armory will be at the gym by Tuesday. We will send a confirmation to everyone who ordered when it’s here, and will give you the option of taking the equipment home (if it came in), or giving you a refund. Unfortunately we couldn’t get it all, but we got everything we could.

Going forward

As a member of Hale, we are committed to doing everything we can to make sure you stay happy and healthy during this time.

The changes we have made are intended to fit as many people’s schedule, risk tolerance, and need as we could.

That does NOT mean it will be perfect for YOU, and we understand. Going forward, we will continue to have your coach reach out to you on a regular basis to ensure you have workouts, programming, or nutrition options based on your needs. Don’t hesitate to reach out to us, and thank you for your patience as we transition back to “normal”

For this week, we’ll be running our full schedule of online classes, which you can find here – /haleathome/

Workouts below.

Have a great week!

Coach Jay

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Workouts for the Week

Monday

Strength & Conditioning

Warm Up 
1 Round:
25m bear crawl
25m sumo inch worm
:30 shuttle runs
25m woodpecker
25m toy soldier
:30 bootstrap stretch
:30 pigeon pose (R)
:30 pigeon pose (L)
200m jog

A. Strength
Every 2minutes for 14 minutes
10 DB Russian Step-Ups (5 each side)
10 DB Curl to Press

B. Conditioning
400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Ring Rows or Renegade Rows (15 each side)
400m run
15 Strict Handstand Push-Ups (sub-Z-Press)

20 minute Time Cap

COOL DOWN:
3 mins/side couch stretch

It’s our last official week out of the gym! We’re starting the week off with a long-ish chipper. Other than the handstand pushups, every movement can be tackled with fairly big sets. If you finish that last 400 meters with ample time left, grab a pillow and go ahead and work on handstand pushup negatives or knock out some strict singles.

MetCon

Warm Up:
3 Rounds:
100m easy jog
5 inch worm
15 air squats

3x 100m run

Increase pace as you go!

MetCon:

16 minutes, every minute on the minute
Min 1: 200m run, HARD
Min 2: 10 Push Up to Bear Plank

Score is slowest run

Cool Down:
2 mins/side foot smash

Goal today is to run HARD. The push up to bear plank should be some fun novelty AND have your shoulders burning. The run is the main event.

Tuesday

Strength & Conditioning

WARM UP:
3 Rounds:
10 passthroughs (towel,band, or broomstick)
10 around the world
1 perfect stretch/side
50 single unders
5 KB/DB kang squats (placed kb/db behind head with elbows high)

A. Strength
5 Sets in 15 minutes
10 Reps of 1+1/4 Air Squats
15 Jumping Air Squats
10 Slow DB Narrow Stance Squats

– Rest as needed between sets –

B. Conditioning
6 minutes As Many Rounds and Reps as Possible:
15-12-9
Dumbbell Thruster
Dumbbell Hang Power Clean

-Rest 3:00-

3 minutes As Many Rounds and Reps as Possible:
9-6-3
Dumbbell Thruster
Dumbbell Hang Power Clean

Score is Rounds & Reps for each AMRAP

COOL DOWN:
4 mins/side quad smash

It’s leg day! The conditioning piece is meant to be a quick sprint. Try to go unbroken for as long as possible. The strength piece is going to make your legs burn just enough to to make you question those thrusters. This is as much a challenge in mental toughness as it is in stamina. Fight through the fatigue. It’s only 6 (or 3) minutes.

MetCon

Warm Up:
2 Rounds:
10 up downs
10 feet-together goblet squats (counterweight)
10 up downs
10 Cossack Squats w/1s pause

Review pistol progressions and work through 10 reps/side, increasing in difficulty!

MetCon:
A. Pistol Practice–8 minutes
1. Candlestick to squat
2. Pistol w/leg behind ankle
3. Pistols/attempts

B. 15 minutes, as many rounds & reps as possible
10 Pistols*
10 Alternating V-Ups
30 Double Unders/Mountain Climbers

*sub 5 candlestick rolls to squat or 10 lunges if earlier progression a no-go

Cool Down:
2 mins/side quad smash
2 mins/side bone saw

Gymnastics skill day today with pistols. We’ll spend lots of time warming up ankles and working on single leg strength!

Wednesday

Strength & Conditioning

Warm Up:
Tabata
8 rounds:
20 sec ON/ 10 sec OFF:
shuttle run

then..

3 rounds:
3 yoga push ups
4/side side plank rotation
5 knee tuck ups

A. Strength
10 minutes Handstand Walk Practice
OR 5 Rounds of 2-3 Wall Walks every 2 minutes

B. Conditioning
4 Sets:
3 minutes as many Reps as Possible
200m Run
20 Plank Pull Throughs
Max V-ups in Remaining Time

– Rest 1:00 between Sets –

Score is Total V-Up Reps

COOL DOWN:
3 mins/side gut smash

For Strength:
We’ve worked on handstand holds. We’ve worked on handstand pushups. Today we’re going to have a little fun with handstand walks. This is a perfect time to practice a few kick ups or walks to the wall. You can always sub for wall walks. Coach will go over different options.

For Conditioning:
Today’s workout is all about the core. You’re going to have to push a bit on the 200m run to give yourself some wiggle room with the pull-throughs. Challenge yourself to stay in a plank position when doing the pull-throughs. They’ll make those V-ups extra fun.

MetCon

Warm Up:
400m run

3x:
5/side 1-leg deadlift
10 T Push Ups
20 fast feet

“27 good mornings”
banded, if possible

MetCon:

For Time:
30-20-10
KB Swings
Push Ups
Lateral hops over KB
(8 min cap)

At the 10:00, start
For time:
10-20-30
KB Swings
Push Ups
Lateral hops over KB

Score the two sections separately.

Cool Down:
2 mins/side high hamstring smash

Reps go down… then up! Working through that last set of 20 & 30 will be a big challenge today–we did work on push up stamina lately, so aim for one big set then keep chipping away.

Thursday

Strength & Conditioning

Warm Up:
8 minutes as many rounds and reps as possible:
16 fast feet
10 Good mornings
10 Bicep curls
10 Strict press
10 zombie squats
16 jumping jacks

• every 2 minutes on the minute including 3,2,1, stop what you are doing and perform 12 mountain climbers *

A. Strength
12 minutes to Complete:
3 sets:
8 per side Goblet Cossack Squat
10 Single Leg Deadlift w/non working leg on box/bench

B. Conditioning
10 Rounds:
10 Alt. DB Snatch
10 Burpees Over DB

COOL DOWN:
3 mins/side shoulder smash

For Strength:
We’re getting back to single leg strength work today. Coach will show you the variation for single leg deadlift.

For Conditioning:
This workout is a burner. The goal is to complete each round in under 1:45 in order to make time cap. Aim to do the DB snatches unbroken, then move at a steady pace on the lateral burpees. You don’t need to do the burpees fast, you just need to be consistent with your movement.

MetCon

Warm Up:
10 each
Fast arm circles–small/big
Slow, BIG arm circles–backward/forward
Reach up & down
Michael Phelps

6 min AMRAP:
20 mountain climbers (1=1)
1 perfect stretch/side
20s squat hold

2 mins T Spine smash w/overhead reach
-OR-
Work into bench puppy dog pose

MetCon:

4 Rounds, on the 5:00
400m run
+
2 Rounds:
1 wall walk/HS hold (15s or a GOOD attempt!)
5 broad jumps
7 sit ups

Rest for remaining time

Cool Down:
2 mins/side high hamstring smash

Handstand skill today. Run should be consistent and steady at 2:00 pace or less (think: nose in/mouth out breathing). Kick up or walk up the wall for your best attempt at a handstand, then round out with a little jumping and abs. Steady skill wins today.

Friday

Strength & Conditioning

Warm Up:
800m run/400m walk

then…

2 rounds:
5 windmill stretches/side with light load
10 cossack squats
10 reverse lunge with a twist ( QUALITY REPS)
10 Broad jumps (QUALITY REPS)

A. Strength
12 minutes to Complete:
3 rounds:
Single Arm Upright Row (or both arms depending on weight): 6-12
Single Arm Strict Press-6-10

B. Conditioning
15min AMRAP
10 Shuttle Runs
15 Shoulder to Overhead
20 Box Jumps

Finisher:
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Cool Down:
Tabata
8 rounds:
20 sec ON/ 10 sec off:
Bird dog stretch

For the shuttle run, pick 2 points and sprint back and forth. It’s not about the distance so much as it is about the effort and intensity that you put into it. The shoulder to overhead should be light enough for you do unbroken the first few sets. Keep a steady pace through the box jumps, and then go for it in the shuttle runs. Channel your inner Flash, and aim to sprint fast each round.

MetCon

Warm Up:
4 minutes, every minute on the minute:
4 Bent Over Rows
4 Strict Press
12 Air Squats

1:00 Rest

4 minutes, every minute on the minute
4 Hang Power Cleans
4 Push Press
8 Jumping Squats*
*If you’re not sweaty by minute 5, increase to 12 jumping squats.

MetCon:

For Time:
30 DB Snatch (alternating arms, from ground)
30 DB Lunges (suitcase x 2)
30 DB Pull Throughs
30 DB Cleans
30 DB Thrusters

Every minute on the minute, including minute 1: 3 up downs

Goal is smooth and steady–2 to 3 sets per movement.

Cool Down:
2 mins/side forearm or hand smash
2 mins/side deltoid smash

Think of the up downs today as more of an annoying interruption, and less of the “hard part.” Goal is to plan your strategy around big sets. Ideally, you should do each movement with only 1-2 breaks, so make sure you’re READY TO MOVE when you pick up the DBs

Saturday

Strength & Conditioning

Warm Up:
50 high knees
20 one leg deadlift ( NO weight)
50 Butt kickers
20 kang squats
50 plate hops
20 Over head squats
50 Leg swings (25/side)

For Time:
800m Run
30 Russian Twists w/weight (30 each side)
30 Single Arm Deadlift (15 each side)
30 Goblet Reverse Lunges (15/side)
400m Run w/weight
30 Goblet Reverse Lunges
30 Single Arm Deadlift
30 Russian Twists w/weight
800m Run

Score is Time

COOL DOWN:
3 mins/side lat smash

The standout in this workout is the 400m run with weight. Grab something….anything and go with it. It’ll make that last 800m feel like a walk in the park.

Saturday AM Throwdown

“Hit the Road, Jackie”

3 Rounds, for total time
800m Run
50 Thrusters (LIGHT!)
30 Bent Over Rows
Rest 5:00

Full disclosure: I entirely made this one up. The thrusters are the mind game. As are the 800m run after the rest.

Goal is to move LIGHT WEIGHTS FAST. Jackie is usually an empty barbell–go even lighter than that. If you have to do more than 3 sets to finish the thrusters, it’s too heavy! Think “light, quick, repeat” If you have rings, you could do ring rows… but really, make them easy enough to move FAST.

Sunday

Strength & Conditioning

Warm Up:
3 rounds:
20 fast feet
3 yoga push ups
10 bicep curl + strict press
5 sit up to pancake

For time:
3 Rounds:
50 Double Unders
10 Push Press

Into…

100 Situps

Into…

3 ROUNDS:
50 Double Unders
10 Push Press

Score is Time

Rx+: Weighted Sit-ups

Cool Down:
3 mins/side calf smash

Notes:
Think of this as a nice long metcon with a 100 sit-up intermission. The first 3 rounds shouldn’t be too bad. Note your split when you start the sit-ups and challenge yourself to keep the same pace for the last 3 rounds.

Quick life hack: If you have something you want to remind yourself of 50x per day, put it in a photo on the lock screen of your phone.

You can write your goals, a reminder to breathe or be grateful, or your personal mission statement.

Bonus: add it to a picture of something or someone you care about and want to be reminded of.

Here’s what mine has looked like for the last year.

This weekend, the message seemed extra relevant

It reminds me to be a leader in my own life.

It feels like a lot of circumstances are out of our control right now…

But how you react…

How you feel..

What you do about it…

That’s up to you.

Not the news, the government, your friends on social media, or even your family.

None of them can live your life for you.

It’s up to you to figure out what you stand for and move in that direction.

For 11 years, my mission has been to help you live a better life through fitness.

I truly believe that when you feel strong, capable, and confident, your life is better.

The last few months have presented some major challenges to this mission…

But with an amazing staff and community of Halers like you, we’ve managed to keep it alive while doing our part to protect the health of our loved ones.

Living a better life is about more than having fun workouts or a good training program.

It’s also about being around a community of people who are all moving in the same direction.

It’s almost time to pull that community back together

We’re expecting guidance from the state and county this week about when we can re-open and what it will look like.

Between now and the day we can see you again, we’ll be:

• finalizing protocols to help keep you safe in the gym,
• creating plans for keeping you moving if you won’t be coming in
• painting/cleaning up and making changes to the gym so it feels like a new experience when you arrive
• planning our programming to help you ramp up the intensity slowly

(For insight into what opening might look like, check out last Thursday’s Haley Show)

Look out for a lot more from us in the next two weeks as we ramp up to get you back in here.

Stay safe, stay healthy, stay happy.

Coach Jay

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Workouts for the Week

Monday

CrossFit

Warm-Up:
1 Round:
30 seconds Toe Walks
30 seconds Over the Fence/Under the Fence
30 seconds High Knees
30 seconds Butt Kickers
30 secondsHigh Skips
30 seconds Broad Jumps

-Rest 1:00-

3 minutes as many rounds and reps as possible:
5 squats
5 hollow rocks
5/side one leg squat to couch/chair
10 sec superman hold

A. Strength
5 Rounds:
8 each leg Death March
10 Crossover DB Step-up (5ea leg)

B. MetCon
For Time:
Run, 800 m
then…
25 V-Ups
30 Alternating Pistols
25 V-Ups
24 Pistols
25 V-Ups
18 Pistols
25 V-Ups
then…
Run, 800 m

Out for last run by 16 minute markCool Down:

Cool Down:
5 mins gut smash

MetCon

Warm Up:
3 Rounds:
200m Jog
5/side gorilla walk
5 bootstrap stretch
10 T Push Ups

2 mins/side couch stretch

For Time:
50-40-30-20-10
Wall Balls (Sub Jumping Squats)
Sit Ups
200m Run after each round

Cool Down:
2 mins/side quad smash
1 min/side beach stretch

Simple few movements–if you have something to throw at the wall, do it! Working on an explosive squat today. Sit ups will be tough–getting your legs moving afterward will be even worse! Just keep moving.

Tuesday

CrossFit

Warm-Up:
3 rounds:
1/side perfect stretch
20 single unders
5 good mornings
5 strict press
5 air squats
5 deadlifts
5 front squats

A. Strength

5 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon

3 rounds, 1 min per station, of:
Squat Cleans (can be done with Med Ball, light Dumbells or light barbell)
Sumo DL High Pull
Box Jumps
Push Press
Shuttle Run
Rest 1 min
Performed “Fight Gone Bad” Style

Finisher:
Tabata (14 rounds of 20s work/10s rest)
7 rounds in Hollow Hold
7 rounds in Arch Hold

Warm Up:
8 min AMRAP:
10 burpees
10 dead bugs (per side)
5 candlestick rolls

2 mins/side hamstring floss

MetCon:
5 rounds for (total) reps of:

1 minute of dumbbell deadlifts
1 minute of push-ups

1 minute rest

Cool Down:
2 mins/side doorway/scorpion stretch (or pec smash)
2 mins/side pec smash

Dead simple. Keep moving at a steady pace throughout the deadlifts–flawless movement, and focusing on the PUSH through the legs. Option to add a band for resistance or banded good mornings as needed.

For push ups, aim for one BIG set, then to keep moving the entire rest of the minute. Short sets or hand release are fine.

Wednesday

CrossFit

Warm-Up
4 rounds:
5 sumo inch worm
5 band/towel passthroughs
5 plank downward dog
100m run

A. Strength

L-Sit Work

B. MetCon

4 Rounds:
42 Double Unders
30 Single DB Reverse Lunges
18 Alternating DB Snatches

Every 2 minutes perform 10 burpees including after “”3, 2, 1, go..”

20 minute Time Cap

Cool Down:
5 mins child pose

Last week for L-Sit practice. Hopefully you recorded your longest L-Sit on week 1 (even if it was just 2 seconds). Look at your notes and compare your progress. If you started with 2 seconds and finish at 4 seconds today, that’s 100% improvement!! For the MetCon, we have a grinder today. There’s incentive for pushing through fatigue and getting the rounds done as quickly as possible in whatever time you have remaining after burpees. For this workout, rest is rewarded with more burpees.

MetCon

Warm Up:
400m run/2 mins up downs
PVC pass throughs/arm circles

3 Rounds: every minute on the minute
min 1: 5 strict press + hold overhead until 40s mark
min 2: 20s hollow hold + 20s arch hold

MetCon:
6 minutes, as many rounds & reps as possible:
10 Box Jumps
10 DB Hang Power cleans

2 minutes rest

6 minutes, as many rounds & reps as possible:
8 Box Jumps
8 DB Hang Squat Cleans

2 minutes rest

6 minutes, as many rounds & reps as possible:
6 Box Jumps
6 DB Hang Clusters (squat clean + thrusters)

Cool Down:
2 mins/side scap scrub
2 mins/side lateral glute smash

3 different couplets: reps go down but DB movement gets a bit tougher! Aim to hold on to DBs the entire time. If you have a moderately heavy weight, that’d be ideal! It should be tough by the later rounds. If no box to jump on, sub broad jumps. Score is rounds + reps in each section

Thursday

CrossFit

Warm-Up:
5 minutes as many rounds and reps as possible:
10 goodmornings
10 shoulder taps
5/side windmill stretch

A. Strength
Every Minute on the Minute for 14 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon
12min AMRAP
3 Dumbbell Deadlifts
3 Dumbbell Renegade Rows
6 Dumbbell Deadlifts
6 Dumbbell Renegade Rows
9 Dumbbell Deadlifts
9 Dumbbell Renegade Rows
…
Continue adding 3 reps each round to each movement until time expires.

Renegade Row= Row from plank position. Each row equals 1 rep.

Finisher:
Tabata (14 rounds of 20s work/10s rest)
7 rounds in Hollow Hold
7 rounds in Arch Hold

Cool Down:
3 mins/side hamstring smash

We’re focusing on the midline today. Both the strengh and metcon require control and stability in back and abs. Hopefully after weeks of hollow holds, you can feel that core engagement. Make sure you’re keeping a solid hollow body position during the front rack holds and renegade rows. Today is a great opportunity to feel out and focus on those hollow/arch positions in our regular crossfit movements.

MetCon

Warm Up:
Tabata:
Alternating: Up Downs + Elbow Plank Hold

Alternating: Lateral Hops + Perfect Stretch

MetCon:

Every Minute on the Minute for 15 Minutes:
8 Reverse Lunges
8 KB Sumo Deadlift High Pull
4 Burpees over KB

Sub 1-arm DB SDLHP as needed

Cool Down:
2 mins/side quad smash (above knee)
2 mins/side calf smash

Goal is to get this work done as QUICKLY as possible. Sprint and recover each minute, but try to keep your cool. You should be moving FAST one the burpees, not just trying to get done before 60s. Go! Cut back number of lunges or SDLHP as needed to have about 20s rest each round.

If a round takes you more than :50…. or you run out of rest, take a minute off. Again, goal is SPEED, not just to survive! Score is # of rounds you complete

Friday

CrossFit

Warm-Up
6 minutes,every minute on the minute:

MIN 1 – :40 Single Unders
MIN 2 – :40 yoga push ups
MIN 3 – :40 Single Unders
MIN 4 – :40 perfect stretch
MIN 5 – :40 Single Unders
MIN 6 – :40 crab rock/walk

A. Strength
4 rounds
25 Single Leg Glute bridge (elevated optional) directly into
25 Single Leg Donkey kicks

*perform both movements on 1 leg before switching sides

B. MetCon

5 Rounds:
400m SPRINT
8 Turkish Get-Ups (4 on each side)

Rest 2 minutes between rounds
Score is time for each 400. Look at clock when you get back from run. Turkish Get-Ups should be very light and completed in under 90 seconds.

Cool Down:

3 mins/side quad smash

Today’s runs should be hard. If you’re too gassed to do the Turkish Get-Ups after the run, skip them. The focus today is sprinting and recovering. The idea is to maintain a consistent split for each 400. The 2 minutes should be enough time to recover. If you do the Turkish Get Ups, they shouldn’t take no more than 90 seconds. Go hard!

MetCon

Warm Up:
200m Run
+
Dynamic Warm Up: (choose any of following, or make up your own!)
Bootstrap Stretch
Ankle/Knee/Hip Circles
Woodpeckers
Gorilla Walk
High Knees
Butt Kickers

MetCon:

20 minutes, as many rounds + reps as possible:
200-meter run
20 Push Press
1 minute of plank hold

Cool Down:
2 mins/side deltoid smash

The push press is going to be tough! Try to keep it to 2 sets–it shouldn’t be so light that you can easily do 20 the entire time–you should be running up against fatigue. The plank hold is cumulative–front plank, side plank, and elbows are all cool, but stay tight!

Saturday

CrossFit AND Throwdown

“Big Floyd”

800m Run
25 Deadlifts
25 Burpees
800m Run
25 Squat Cleans
25 Burpees
800m Run
25 Push Press
25 Burpees
800m Run
25 Clusters
25 Burpees
800m Run

Sunday

CrossFit

Warm-up:

6 Minutes, Every minute on the minute:
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Scap Push-Up
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Single DB Bent Over Row
MIN 5 – :45 Cardio Choice
MIN 6 – :45 Gorilla walk

MetCon

5 rounds for time of:
10 Odd Object S2O
10 Odd Object Walking Lunge
100m Odd Object Run
Rest 1 min

Cool Down:
5 minutes T-Spine Rollout

If you did yesterday’s “Big Floyd” workout, take today’s MetCon at a relaxed pace. Use this opportunity to try working out with a new implement: a bag of soil, a case of water, get creative! If you didn’t do yesterday’s workout, or you’re feeling ready for another challenge, attack each interval like a sprint.

Every year on Memorial Day, we do what has been called

“the toughest workout in CrossFit”

Depending on how fast you go, how hot it is, and how many people you have pushing you on, it CAN be.

During the CrossFit games a few years ago, several athletes had to be treated for heat exhaustion as they were racing each other to finish it.

(Ok, it’s tough, but it’s not THAT tough).

Despite not being able to open the gym, We’re doing it tomorrow.

“Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

You’ll be scaling the pull ups to bent over rows with a dumbbell if you don’t have a pull up bar.

This is everyone’s favorite, get after it!

Coach “Memorial Day at home” Jay

PS – We will be running a holiday schedule for classes tomorrow, meaning we will only have 9:30am class, and the Haley show will return on Tuesday.

PPS – A few folks are meeting at Cougar Field in Albany from 7-9am to do the workout (socially distanced) together. You’re free to join them, but it’s not a gym-sanctioned or coached event.

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Announcements

HOLIDAY schedule on Monday, 5/25

9:30am class ONLY–we’ll be doing half Murph 🙂

The Haley Show will return on Tuesday the 26th. For the latest on our plans for opening, check out our show from last Thursday.

Workouts for the Week

Monday

CrossFit

Warm Up:
4/side perfect stretch
100m high Knees
100m butt kickers
100m figure 4
100m bear crawl
100m grapevine
200m run

“Murph”

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Cool Down:
2 min/side Calf smash

It’s time for annual Murph! We’ve been ramping up the running and bodyweight movement volume these last few weeks, so you guys should be ready to tackle it. There are multiple ways to go about Murph and a breakdown of how different strategies can be found here: https://blog.sugarwod.com/all-the-ways-to-partition-your-reps-in-murph/
If this is your first time doing Murph, choose a rep scheme that allows you to keep moving. That will probably mean small sets of each movement that keep you below muscle failure…. the pushup will probably be the limiting factor. If you’ve done Murph multiple times, try something new! Have you done the workout without partitioning the reps i.e. all 100 pulls, then 200 pushups, then 300 squats? Have you tried adding a weighted vest or weighted backpack? Murph is also a great workout to do with partner in a you go, I go style format. However you decide to tackle Murph, have fun and enjoy the time outside!

MetCon

Warm Up:
Tabata: 8 Rounds: 20s on/10s off
A. Jumping Jacks + Plank (alternating)
B. Air Squats + T Push Ups (alternating)

Mini Murph:
800m Run
50 bent over rows
100 push ups
150 squats
800m Run

Rx+: finish all movements in order, without breaking it up!

Cool Down:
2 mins/side pec smash
2 mins/side quad smash

We’ll scale back to HALF the run, HALF the reps. Out the door for your run by the 30 minute cap. This is a yearly tradition. Just keep moving!

Tuesday

CrossFit

Warm up:
3 rounds:
4/4 windmill stretch
5 Turkish get up sit ups
Gorilla walk (25 meters)

A. Strength
L-Sit Work

B. MetCon:
20 minutes, every minute on the minute:
MIN 1: Turkish get-up (Left side)
MIN 2: 16 Sit-ups
MIN 3: Turkish get-up (Right side)
MIN 4: Plank Hold

Finisher:
Tabata (14 rounds of 20s work/10s rest)
7 rounds in Hollow Hold
7 rounds in Arch Hold

MetCon

Warm Up:
20 cat/cow, then:

6 min AMRAP:
10 slow lunges
3/side scorpion stretches
5 push up to down dog

2 mins/side hamstring floss

MetCon:
Ab Set:
5 Rounds: (10 min cap)
10 hollow rocks
10 v-ups
10 tuck ups
10s hollow hold
1:00 rest

B. 12 minutes, every minute on the minute:
min 1: 30 (2=1) Mountain Climbers
min 2: 20s/Side Side Plank
min 3: 15 DB Deadlifts

Cool Down:
2 mins gut smash

Spicy ab set today. If you did Murph in any version yesterday, feel free to scale back all movements as needed to loosen up instead of feeling more beat. The EMOM work should be fast, leaving you 15-20s rest, or more. Shoot for medium weight on deadlifts, or go single leg if your weights are light

Wednesday

CrossFit

Warm up:
3 Rounds:
100m jog
5/5 one leg deadlift (no weight)
5/5 cossack squats
:30/side lat stretch against wall

A. Strength
5 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon:
For time:
18-16-12-8
Deadlifts
Hang Power cleans
Thrusters

Cool Down:
5 mins childs pose

It’s been a while since we’ve done a pure lifting workout. This will feel a lot like DT…but with thrusters 🙂 Try to be strategic with your rest breaks. For example, after 17 deadlifts, take your rest before completing the 18th rep then go straight into your hang cleans (since you have to deadlift your weight up anyway for the hang clean).Likewise, take a quick rest after 17 hang cleans before performing the 18th hang clean and then go straight into your thrusters.

MetCon

Warm Up:
3 Rounds:
30 jumping jacks
30s doorway “hang” (just get a stretch overhead)
10 cossack squats

10 wall slides (back to wall, arms like cactus, slide to overhead)
10 banded pull aparts/scap push ups

MetCon:

4 Rounds
2:00 Shuttle Runs/Up Downs

2:00 AMRAP Curtis Ps
1 DB Hang Power Clean
1 Lunge Left (front rack)
1 Lunge Right
1 Push Press

-Rest 2:00-

Score is # of Curtis P’s completed (each round)

Cool Down:
2 mins/side tricep smash

Goal is moving smoothly through the DB complex. Your arms/rack will DEFINITELY start to burn, so try to aim for some big sets to start. Strategically plan your breaks to take just a short rest before picking up dumbbells and starting again.

Thursday

CrossFit

Warm-Up:
400m Jog

5 minutes as many rounds and reps as possible:
2 perfect stretch/side
5 inchworms
10/10 KB taps

MetCon

Warm Up:
400m Run

5 minutes in a squat! Yep! Play around with positions, but STAY DOWN.

2 Rounds:
10 squat jumps (re-set each time, explode UP!)
10 T push ups

MetCon:

24-21-18-15-12-9-6-3
reps for time of:

Med-ball/DB squat cleans
DB Floor Press

Warm Up:
400m Run

5 minutes in a squat! Yep! Play around with positions, but STAY DOWN.

2 Rounds:
10 squat jumps (re-set each time, explode UP!)
10 T Push Ups

Cool Down:
2 mins/side hamstring smash
2 mins/side lateral glute smash

Those med ball cleans, though! You’ll go 24 of each movement, then 21, etc… With decreasing reps, you SHOULD feel like your sets speed up as you go. If you DO have a med ball, you could also prop your upper back/head up on it to do move of a bench press style movement. Floor press should be fairly heavy–think a weight you can do 15 reps when fresh, but not necessarily blaze through 24 straight!

Friday

CrossFit

Warm-Up:
100m walk
straight into..
200m run

then..

5 minutes as many rounds and reps as possible:
10/side lateral step up
5/side windmill stretch
5/side one leg deadlift

A. Strength

Every Minute on the Minute for 12 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon:
20 MIN AMRAP:
200m Single Arm Suitcase Carry (100 meters each arm)
100ft Bear Crawl
200m Single Arm Overhead Carry (100 meters each arm)
10 Dumbbell Step Ups

Cool Down:
2min/side Quad smash

This workout will tax your shoulders and midline. The carries and the step ups are to be done with one dumbbell. Try to go heavy on the carries. You can have two different weights if needed (one for suitcase and one for overhead) if overhead is a limiting factor. Bear crawl for a minute if you don’t have a 100 foot approximation.

MetCon

Warm Up:
100m jog (easy)
10 pull knee to chest
10 pull ankle to chest
10 bootstrap stretch

100m jog (faster)
10 woodpeckers
10 under fence (stay LOW between cossack to cossack)
10 jumping squats
high knees
butt kickers

Run test–200m for time (should be about :45-1:00. Use this to adjust for full distance in metcon)

MetCon:
4 Rounds for Time:
400m Run
21 KB Swings
12 Plank Rows
(PER side)

Cool Down:
2 mins/side calf smash/bone saw
2 mins/side foot smash

This is like Helen, but a bit longer. Really look to the KB swings as a “push” movement, and less like a thrust. Your quads should be burning too! Keep a steady pace throughout. You’re looking at about a 15 minute workout today.

Saturday

CrossFit

Warm Up:
50 jumping jacks
20 1 1/4 Squat
40 single unders
15 1 1/4 squats
30 one leg skip (15 right leg/15 left leg)
10 Air squat
20 double unders
5 jumping squats
10 triple unders/double unders

MetCon

For time:
800m run
Into…
4 Rounds:
20 Single Arm Swings (10 each arm)
30 Double unders

Then..

400m run
Into ..
3 Rounds:
15 Cleans (light to moderate weight)
12 Box Jumps

Then..

200m run
2 Rounds:
12 thrusters
30 double unders

Cool Down:
3 mins/side couch stretch

Nice long chipper today. Pick a weight that allows you to do big sets. Use the run as a recovery and push for about 85-90% effort in each section of work. Both the run and the rounds descend, so it should feel like a sprint downhill.

Saturday AM Throwdown

“Will Run for ‘Ritas”

5K run.

rest 5:00, or as needed to get your bearings

Then, for time:
“Marguerita”
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand

Yes, the burpee + push up + jumping jack are kind of like two burpees. HA! Find a flow in rolling down and up from sit up. Both heels must touch the wall on handstand.

Two times today–5K (GO FOR IT!) and Marguerita (have fun, it’s a steady burner)

Sunday

CrossFit

Warm Up:
Joint rotations
5-8 reps for each positions

then…

Dummbell/pvc/broomstick /band
3 rounds:
5 Sumo deadlifts
5 Strict press
5 Front squats
5 Good mornings
5 Back squats
5 Behind the neck press
10/side deadbugs

MetCon

3 ROUNDS FOR TIME:
40 Single Dumbbell Front Squat
30 Sit Ups
20 Alternating Dumbbell Snatch
10 Burpee over DB (Lateral jump)

Rx+ Weighted Sit-Ups

20 minute Time Cap

Cool Down:
5 mins/side T-Spine smash

Only one dumbbell needed for today. Weight should be light to moderate. For an added challenge, you can add weight to your sit-ups. Aim for big sets on the front squats. Once you get through the squats, the rest of the round will feel quick!

You CAN find toilet paper and paper towels (and just about everything else) at Costco at all times of the day.

If you go to Vallejo or Fairfield.

Turns out Richmond Costco is one of the busiest in the state! Take a little drive and save yourself some hassle and headache.

Here are some of the best tips we’ve found this week to cope with SIP.

Essentials

• Go to Vallejo or Fairfield Costco for your essentials. You’ll get out of the house, find less people in line, and get toilet paper
• Here are two potential sources of workout equipment. Xtraining and Rogue fitness. Both get stock sporadically and sell out, but you might get lucky.
• If you need a chest freezer, best buy gets them in stock and does local pick up. Click here to check stock

Fitness

• What to do if you feel like you’re starting over with your fitness/nutrition.
• Outdoor workout idea – Bike the bay trail. It’s open everywhere, and is beautiful nowadays. Don’t have a bike? Buy one at Waterside Workshops. I was able to get 2 bikes for $60.

Food

• Low carb, high protein breakfast cereal that will make you feel like a kid again – Magic Spoon
• Make any veggies taste amazing with Heidi’s Green sauce
  • 1/2-1 cup mayo (whatever you have on hand… make a big batch!)
    2 garlic cloves, minced
    1 jalapeno pepper, cored and seeds removed
    1 green onion
    (add above + pulse a few times to chop up before adding herbs)
    1/2+ bunch cilantro
    1/2+ bunch mint
    juice from a lime (to taste)
    salt to taste
     
    This works with any herbs, really. The more the better. Put them all together in blender or food processor. 
• Learn to cook, or sharpen up your skills while learning how to learn – 4 hour chef

Check out our workouts for the week below.

Coach “SIP hacks” Jay

PS – This week on the Haley show, we are talking to Dee about building a gym at home on Tuesday, Tina about trends in nutrition coaching outside the gym on Wednesday, and Mike about what re-opening looks like on Thursday. Catch the show live by following us here – https://www.facebook.com/CrossFitHale/

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Workouts for the Week

Monday

CrossFit

Warm up:
2-3 Rounds:
10 Scap Push ups
10 Bootstrap stretch
10 duck walks
:30 High knees

A. Strength

4 Rounds:
8 each leg Death March
10 Crossover DB Step-up (5 each leg)

B. MetCon

4 Rounds for Time:
30 Alt.reverse Lunges
15 Power cleans
15 V-ups straight into
30 sec Wall Sit

-rest 30 sec b/t sets-

Rx+ Weighted Lunges

18min Time Cap

Cool Down:
2 Rounds for QUALITY:
20 deadbugs
20 Bird dog
-30 sec rest b/t sets-

Notes:
For Strength: Last week we introduced you to these two new movements. Now that you have a handle on it, we’re adding a round. For the crossover step-ups we’re working on hip rotation, so really fight to keep your body straight forward as you step up and control the lower down.

For Workout: The challenge for this workout will be going into the wall sit with an elevated heart rate. 30 seconds isn’t too long all by itself and having that rest break right after should be enough to get you through the fatigue. Chip away at the other movements, control your breath and dig deep. Today definitely should feel like leg day!

MetCon

Warm Up:
Easy 200m jog/2 minutes of up downs
+
Dynamic warm up:
30s each:
over/under fence
lizard/perfect stretch
arm circles/shoulder rolls
high knees
butt kickers

MetCon:
3 Rounds of:

3:00 as many rounds & reps as possible:
Shuttle Runs or 400m run HARD
+
3:00 as many rounds & reps as possible:
Cindy (stayed home):
5 bent over rows
10 push ups
15 squats

1:00 rest between full rounds

Score is total rounds of Cindy

Cool Down:
2 mins/side foot smash w/lacrosse ball
2 mins/side calf smash

Goal with this workout is to hit the run hard, then keep a steady pace through “Cindy.” A good benchmark to shoot for is 1 minute or less per round. Try to move a little faster through the squats to give you a little cushion to rest on the push ups

Tuesday

CrossFit

Warm Up:
3 Rounds:
4 shuttle runs
5/5 windmill with LIGHT db/kb
4 side shuttle runs
5 yoga push ups

A. Strength

4 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon

8 Rounds 1:30 ON/1:00 OFF
Alternating between:

1.10/10 DB hang
Power snatches
MAX Pull Throughs

2. 60 Double Unders
Max Pull Throughs

Score is total Pull Throughs

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
3 mins/side scorpion stretch

For Strength:
You probably found those split squats to be just as much about balance as they are about strength. We’re keeping the rep scheme the same this week. Use this time to dial in your split stance positions. Feel free to video or photograph your stance and send to a coach for feedback. Along with that, send a video of you sott’s press. This will help us pinpoint what mobility limitations you might have with your overhead squat and give us the opportunity to address those areas.

For MetCon:
Intervals are always fun because they’re so short and there’s no choice but to go hard for the duration. Both the hang snatches and the double unders should be completed in no more than a minute. Modify to a rep scheme that allows you to finish. Today is all about the core and shoulders.

MetCon

Warm Up:
8 minutes, as many rounds & reps as possible:
100m jog
10 squat “lands”–>jumping squats
20 crab walks
5 inch worms

+
1 min/side lizard stretch

MetCon:
4 rounds for time of:
21 Box Jumps (sub broad jumps)
12 burpees
15 V-Ups

Cool Down:
2 mins gut smash
2 mins/side pec smash

Try to find something… ANYTHING to jump on! Maybe a rock wall or curb outside, or at the very least, a decent distance to broad jump–mark it off and HIT YOUR MARKS every time! This one is about power + midline. The v-ups will make the box jumps a little dicier as you go, so be sure to keep focused and pull your knees high.

Wednesday

CrossFit

Warm Up:
5 minutes as many rounds and reps as possible:
10/10 Leg Swings
100m run
6 good mornings
1 perfect stretch/side

A. Strength

10 Min L-Sit Practice

B. MetCon

5 Rounds for Time
400m Run
10 Pulls
20 Pushups
30 Air Squats

25 Minute Time Cap

Cool Down:
2 min/side foot smash

Notes:
For Strength: Try to add a little bit of extra time in your progression from last week, even if it’s just a few seconds each attempt

For MetCon: More Murph training! Today’s workout will give you good sense of what Murph will feel like when running meets bodyweight volume. Start getting a feel for what kind of sets will be managebale for pushups. You don’t want t go to failure early on. Do you move faster at 4 sets of 5? Or do you rest less when you do 5 sets of 4? Play around with rep schemes so you know what will make you most successful on Memorial Day.

MetCon

Warm Up:
8 min AMRAP:
20 jumping jacks
20s door/fingertip “hang” (sub PVC pass thrus)
1/side TGU (or 5 TGU sit ups)

MetCon:
For Time:
Accumulate 100 Shoulder to Overhead

Before each set:
25 Double Unders/50 skips
+
10 DB Hang Power Clean
(hint: go for 9 cleans, rest, THEN your 10th + overhead!)
(18:00 cap)

Cool Down:
2 mins/side triceps smash
2 mins/side calf smash

Goal here is BIG sets. Weight should be moderate–one that you can do 15+ times when fresh. Yes, this will break down a bit, but that’s ok! You’ll “earn” your set of shoulder to overhead (push press, jerk, split jerk are all fine! or strict if your weight is super light!) with some dubs and cleans. Remember to link your cleans into your overhead work. This should be fun!

Thursday

CrossFit

Warm Up:
6 minutes, every minute on the minute:
Min 1: 45 sec hip side lifts
Min 2: 45 sec QUALITY broad jumps
Min 3: 45 sec side lunge with floor touch

A. Strength

Every Minute on the Minute for 10 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon
12 Minutes As Many Rounds and Reps as Possible:
KB Swings-2
Box jumps -1

Ascending reps: increase Swings by 2 reps each round and increase Box Jumps by 1 rep each round
Example:
2 Swings/1 Box Jump
4 Swings/2 Box Jumps
…
20 Swings/10 Box Jumps

Score is rounds + reps completed
For example if you complete 20 Swings/10 Box Jumps your score is 10 rounds. If complete 22 swings and 10 box jumps, your score is 10+32

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
2min/side Quad smash

Notes:
For Strength: We’re adding an extra round of each movement. Use this week to concentrate of bracing and breath. Imagine your tree trunk rooted to the ground when doing those KB rack holds. If I were to poke you, there should be no swaying. Today’s goal is to focus on maintaining solid tension throughout all movements.

For MetCon:
The first half of this workout is going to feel fast and transition time will be key. Once you hit about the round of 10 (20 swings and 10 jumps), the mental part of the workout will begin. Can you do your swings unbroken for all 12 minutes? As the reps get higher, challenge yourself to just keep moving.

MetCon

Warm Up:
3 Rounds:
60 Jump Rope Skips/Fast Feet
3 Inch Worm + Push Up
10 Kang Squats
(hip hinge, drop to squat w/chest up, back to hinge position, then stand)

MetCon:

For time:
10 Man Makers
20 Overhead Weighted Sit Ups
30 1-Arm Sumo Deadlift High Pull
400m Run
30 1-Arm Sumo Deadlift High Pull
20 Overhead Weighted Sit Ups
10 Man Makers

1 man maker = Push Up + Row + Row + Squat Clean Thruster

Use 2 DBs for man makers, 1 for everything else.

Cool Down:
2 mins/side deltoid smash
2 mins/side trap smash

We start and end with man makers–these shouldn’t be horrible–just some icing on the cake. With the “there and back” format, see if you can speed up through the second half. As the reps decrease in the home stretch, keep pushing!

Friday

CrossFit

Warm Up:
2 ROUNDS:
:30 High Knees
:30 Butt Kickers
10 DB/KB slow upright row
10/side heel touches
10 pike push ups

A. Strength

3 rounds
15 Single Leg Glute bridge (elevated optional) directly into
15 Single Leg Donkey kicks

*perform both movements on 1 leg before switching sides

B. MetCon

3 rounds, going
Every 5 mins:
15 burpees
20 sit ups
100m run

In remaining time:
Max Cluster

Score is total Clusters

Cool Down:
3 mins/side gut smash

Notes:

For MetCon:
The score for this workout is total number of clusters performed, so there’s different strategies for maximizing the amount of work you do. One option is to go hard for the buy-in movements (burpees, situps, and run) and risk having to do smaller sets of clusters or take bigger rest breaks. This is a great strategy if you tend to be a “work horse” and have a high tolerance for grinding out reps. A second strategy is to pace the buy-in movements so you have enough in the tank for big sets of clusters. With this option you run the risk of over-pacing and not having as much time before the next round starts. My suggestion: pace the first round, push a little bit harder on the second round and try sprinting the 3rd round. Regardless of how you tackle this workout, clusters will be challenging and you will leave feeling like you accomplished something!

MetCon

Warm Up:
“Roxanne” w/burpees

then
3 rounds, on the 2:00
10 hollow rocks
10 v-ups
10 tuck ups
10s hollow hold

Use remaining time to stretch in lunge/squat

MetCon:

Skills
8 min alt EMOM:
min 1: HS/pike/ww hold
min 2: 30s banded/bent over rows

then:

12 minutes, as many rounds & reps as possible:
20 KB Swings
15 Supine Toes to Bar
10 DB Lunges

Cool Down:
2 mins/side trap smash
2 mins/side quad smash

A little bit of skill practice. A little bit of sweaty, simple metcon. You should feel today in your ABS! From the warm up and handstands through to the KB swings, think of staying tight and braced.

Saturday

CrossFit

Warm Up:
5 minutes on the minute,
20 jumping jacks
10 sit ups
squat hold in remaining time

Partner Workout
25 minutes As Many Rounds and Reps as Possible:
200m Sprint
10 Hang Power Cleans
5 Pulls

Switch Partners each round

Score is total rounds and reps

Cool Down:
2min/side Foot Smash

Notes:
If you’re doing this on your own or watching the zoom replay, grab a buddy (from home 🙂 ). For those taking the zoom class, Heidi will show you how to pin your buddy to the screen. One partner works, while the other rests. Be prepared to give lots of virtual high fives!

Saturday AM Throwdown

“Eva”
5 rounds for time of:
800m run
30 Kettlebell Swing (70/53)
30 pull-ups

Sub bent over rows (or any version) for pull ups as needed. Feel free to give yourself a time cap, if you’d like. Moving for 30-35 minutes is perfectly reasonable. Or, split it with a buddy. It may well take an hour. No, you do not need to wear a vest for this one!

Sunday

CrossFit

Warm Up:
400m jog
* every 100m perform 10 lunges

then…

2 rounds:
5/side gorilla walk
5/side woodpecker walk
10 crab hold rocks

then..

27 squats warm up

MetCon:

10 Rounds for time:
10 Thrusters (light)
10 Push ups
30 Double Unders

20min Time Cap

Cool Down:
5 mins/side glute smash

Notes:
If you did the Open back in 2017, this workout might look a little famiilar. This workout is going to test your stamina and endurance both physically and mentally. Try to go unbroken on the thrusters and double unders and keep the pushups to manageable sets.