All posts by Heidi

No one is going to do it for you

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


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

This is the last week of this strength cycle, stick with and be sure to spend time on mobility (Mitch’s class is this evening) and recovery. For the metcon, we have pistol squats showing up in a workout for the first time during this shelter in place. We’ve been working on single leg strength and various pistol progressions for the last few months. Now is the time to let that hard work shine. If you have pistols, but the reps seem like a lot, scale the number of reps down. You can also do one legged squats from a box (like we did last strength cycle) or to a chair. Coach will go over the different scaling options, but don’t be afraid to try a couple!

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

Cool Down:
3 mins/side shoulder smash

Today we have a take on a classic CrossFit baseline workout “Fight Gone Bad.” This workout is meant to be light and fast with the goal of moving as much as possible during the 5 minute intervals of work, while saving the rest for the designated rest interval. Use the transitions to catch your breath and get ready to attack then next movement. Tip for keeping track of score: keep a running count rather than try to remember the number of reps you got for each movement or each round.

MetCon

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.

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 DB Sumo DL High Pull (Or KB Swings)
4 Burpees over DB

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 you’re done at 30s or earlier, add 2 burpees!

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
4 Rounds For Time:
400M run
20 Box jumps
15 Clean & Jerks

20 minute Time Cap

Cool Down:
3 mins/side quad smash

Fun triplet of movements today. The run should feel like recovery after the box jumps and clean and jerks. Go at a moderate pace for the run, keep moving through the box jumps and try to get through the clean and jerks unbroken. Use the run as an opportunity to catch you breath after those clean and jerks. You’ve got this!

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

Warm-up:
3 rounds:
25m jog
25m running backwards
10 Alt Groiners
10 heel raises stretch
10 Plank to Pike

MetCon

Buy- in:
1 Mile Run

Then..

“ Annie “
50-40-30-20-10
Double Under
Sit ups

Then..

Buy-out:
1 mile run

Cool Down:
3 mins/side calf smash

Annie is one of those benchmark workouts that everyone loves because it’s quick, just challenging enough, and leaves you feeling ripped in the abs. But we’re making you work for Annie today with both a 1 mile run at the start and finish of the workout. You’ll really feel those abs during the second mile. My advice, coast the first mile, attack Annie (you should feel plenty warm) and focus on breathing for the last mile.

Saturday AM Throwdown

“Tumilson”

Eight rounds for time of:
• Run 200 meters
• 11 Dumbbell burpee deadlifts (60/40)

These DB burpee deadlifts are going to be a big deal, I think. THIS will be the grind. Go as heavy as your equipment allows, BUT…. DO make sure to get tight before lifting–no wiggles!

Sunday

CrossFit

Warm up:
400m Run

into…

4 minutes as many rounds and reps as possible:
6 Alt. Box Step
5 elbow punches
4 bent over rows
3 strict Press

MetCon

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devils Press

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters

Cool Down:
3mins/ lat smash

The faster you move through the movements, the more rest you will get each interval. Try to do all the dumbbell movements unbroken and you’ll be rewarded with recovery time. The goal here is constant movement while getting the work done.

The Toughest workout in CrossFit

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.


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

Cool Down:
3 mins/side Gut smashToday is a Post-Murph skill day with L-sits and turkish get ups. You’ll perform 5 rounds total on each side for the turkish get ups. Start with no weight or light weight (I like using a shoe). Go up in weight if you have equipment and if technique allows. Peform as many quality reps as you can in about 45-50s (we’re not keeping score today) so you have time to rest and transition to the next movement. The plank hold can be done from your hands or your elbows. We’re looking for a tight midline for the duration of the plank. Hold as long as you can (for up to a minute). Today is all about abs!

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

A. Strength

5 Rds:
Death March: 8 reps each leg
10 Crossover Dumbbell Step Up (5 each leg)

B. MetCon:

Death By Burpees
Buy In each minute: 10 Swings

Minute 1: Perform 10 Swings then 1 Burpee
Minute 2: Perform 10 Swings then 2 Burpees
Continue increasing the number of Burpees performed each minute until you are no longer to complete the required work

Score is the round you were successfully able to complete + the number of burpees into the next minute.
For example, if you completed all 12 burpees in Minute 12 and 11 burpees in minute 13, your score is 12+11

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

Goal is to make it to at least minute 10. If you finish before minute 10, decrease the number of burpees and continue to work for a full 10 minutes. Scale to Up-Downs if chest is still sore from Murph. Scale swing reps if unable to complete 10 reps in under 15s. Move at a casual pace while the burpee reps are low in order to keep your heart rate down. Once you get to the point where you’re not getting any rest, try to to hold on as long as possible!

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!

Where to find toilet paper, and 7 other essential SIP tips.

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/


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.

The best of 30 Hale(y) shows

On April 1st, we had our first live daily show called “The Haley Show”

We just wanted to connect with you and bring a bit of levity to help us all get through this together.

We’ve done more then 30 shows and are still going every weekday

Here are some highlights from the first 30 days of the show.

Kim talking about how she lost 50 lbs.

Edison talking about gratitude

Dr Sinha talking about his origin story, and tips for staying healthy during corona

We go live every Mon-Fri at 7:30am on Facebook, and post the replays on Youtube.

Check it out live here – https://www.facebook.com/CrossFitHale/

Watch all the shows here – https://www.youtube.com/playlist?list=PLYBMjSNZdfyvQQJ1s56YRuEUbktup0M6r

Coach Jay

PS – Today, we talk about the workouts of the week with Rebecca and Heidi.


Workouts for the Week

Monday

CrossFit:

Warm Up:

5 Minutes as many rounds and reps as possible:
5 Hollow Rocks
5 Supermans
5/5 woodpecker
5/5 Slow DB Upright Rows

A. Strength

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

B. MetCon

5 Rounds for Time:
15 Suitcase Deadlifts
20 Reverse lunges
50 double unders

Rx+: Weighted Lunges

15min Time Cap

Cool Down:
2 min/ hamstring smash

For Strength: We’re moving on from single leg exercises that require balance and getting into dynamic single leg exercises. The death march (can also be done as a staggered stance deadlift if using 1 Dumbbell) will strengthen your back, hamstrings, and booty, while the crossover step-ups will also strengthen your internal/external hip rotation…basically all the things you need for a strong squat!

For MetCon: More Deadlifts! If you’re feeling it from the death march, modify the deadlifts to sumo stance, making sure you’re bending your knees and keeping your back straight.

MetCon:

Warm Up:
2 song dance party

OR:

6 min AMRAP:
5 burpees
10 mountain climbers
15s squat hold

A. 3 sets:
10/side tempo bent over row

B. For Time:
800m Run
30 Push Up + Renegade Row*
400m Run
20 Push Up + Renegade Row
200m Run
10 Push Up + Renegade Row

*one rep = push up + row L + row R

Cool Down:
2 mins/side bone saw

This workout is a bit longer but so, so simple. With only two movements (and longer bursts of each), it’ll be hard to maintain pace. Aim to pick up the pace with the shorter runs, and aim to chip away steadily at the renegade rows. Try to put a big dent in the reps in your first two sets, then chip away in chunks of 3-5 as needed. STAMINA!

Tuesday

CrossFit:

Warm up:
6 Minutes as many rounds and reps as possible:
30 Single Unders or 30 High Knees
10 Squats with 10 sec pause at bottom
10 Strict press with 10 sec pause at top

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

4 minutes As Many Rounds and Reps as Possible:
15 Air squats
10 push press (light)
5 Weighted Sit-Ups

-2:00 Rest-

4min As Many Rounds and Reps as Possible:
12 Air squats
10 push press (light)
5 Weighted Sit-Ups

Score is Rounds + Reps for each AMRAP

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

Cool Down:
2 min/side shoulder lacross smash

For Strength:
We’re tackling overhead from a different position. Not only does split stance test your balance and midline stability (all things we’ve been working on for the last 4 weeks) but it’s great opportunity to work on your split jerk stance. We’re also continuing to work on the Overhead Squat position with the Sott’s Press. This is a challenging movement that will test your mobility. I encourage you to video yourself performing a set and send it to one of the coaches. 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:
Looking for good squat mechanics. Push press should be LIGHT, the challenge will be to use the same push press weight for your weighted situps. Your goal is to go unbroken for both 4min intervals. Keep moving and the time will go by fast!

MetCon:

Warm Up:
Tabata: 4 mins (20s on/10s off) alternating between:
jumping jacks and plank hold

Then, 3 Rounds:
10 banded pull aparts
10 banded rows (standing, arms straight out, pull to ribs)
10 scap/lat pull downs
10/side upright rows

If no band, use shirt, towel, or other object & just create tension.

MetCon:
21-15-9 reps for time of:
Hang Squat Cleans
DB Facing Burpees
(8:00 cut off)

at 10:00, start:

9-15-21 reps for time of:
Front Squats
Up Downs Over DB (facing)

2 scores today: one for each couplet

Cool Down:
2 mins/side quad smash

Go hard in the first couplet–with descending reps, aim to get each set of squat cleans done in two sets (or less, as you get to 9s!). 15 + 6; 9 + 6, and then all 9 would be a good break. KEEP MOVING. For the burpees, keep a steady pace and keep breathing. Rest any time you have remaining before 10:00 mark.

For part 2, you’re working on mental toughness and stamina–GO UNBROKEN on the squats. The movements are simpler, so DIG DEEP. The first 9 should be chill. The 15s will start to get you gassed, and that last 21 up downs is where you make your gainz!

Wednesday

CrossFit:

Warm-Up:
2 Minutes as many rounds and reps as possible:
5 Inch Worms
30 Jumping Jacks
10 Alt. Groiners

Into…

2 minutes as many rounds and reps as possible:
5 Bear crawls
30 Mountain Climbers
10 Lunges

A. Strength

10 Min L-Sit

B. MetCon

5 rounds, going every 2:00
200m run
Max QUALITY push ups

-4 min rest-

5 rounds, going every 2:00
200m run
Max QUALITY pull (bent over DB row/ring row/towel row/table row)

Score is total Push-Ups & total Pulls

Cool Down:
2 min/side foot smash

For Strength: Over the next few weeks, we’re going to be focusing on the L-Sit, a gymnastic movement we don’t always dedicate a lot of time to, but a movement that has carryover to many of the movements we do on a weekly basis. Have you ever attempted a toes to bar and found you had the core strength to get your feet up, but your legs just couldn’t quite get to the bar? Or perhaps you’re close to a pistol squat, but the non-working leg keeps hitting the ground as you stand up? The L-Sit can help develop the strength needed achieve these more advanced gymnastics skills. Coach will go over the various L-Sit progressions to work on. Make sure you log your longest hold (even if it’s just 1 sec) in the SugarWod notes, so you can come back to it and check your progress.

For MetCon: Memorial Day is coming up, which means Memorial Day Murph! Murph consists of 1mi Run, 100 pull-ups (or pulling exercise), 200 pushups, 300 Air Squats ending with 1mi run. You may have noticed that we’ve been doing a lot more running over the last few weeks. Over the next few weeks, you’ll continue to see running intervals with more push/pull and squats to prepare you for Murph. Coach will go over the different pulling options if you don’t have access to a pull up bar (checkout Coach Rebecca’s “how to do a row at home” in the FB group). Whatever pulling option you choose, stick with it for the next few weeks as we prepare for Murph.

MetCon:

Warm Up:
against an 8 minute clock:
400m run, then
as many rounds & reps as possible in remaining time:
10 plank shoulder taps
5 push ups
5 bootstrap stretch
10 jumping squats

Then,
2 mins/side couch stretch

A. 3 Rounds (unbroken!) for Quality:
10 hollow rocks
10 V ups
10 tuck ups
10s hollow hold

A. 3 Rounds (unbroken!) for Quality:
10 hollow rocks
10 V ups
10 tuck ups
10s hollow hold

B. Death by….5-10-15-20-25-30-etc
Mountain Climbers

min 1: 5 reps (total)
min 2: 10 reps (total)
min 3: 15 reps (total)
etc… until you can no longer hit the number of reps.

Front foot must jump up to FLAT by front hand–no toe tap or air climbers today!

Note: extra reps in the round you blow up STILL COUNT! If you get to 10 minutes, you win! Score = the round of reps you DID finish + additional reps.

2:00 Rest

Death by… 3-6-9-12-15-etc
1 arm dumbbell snatch (alternate arms every other minute)
OR slam balls

“Death by” is what you make it. Dig deep and keep pushing. Breathe early and often, knowing that in later rounds, you’ll have to work for 30, 40, or more seconds unbroken to keep going. BELIEVE you can do it and go to a dark place!

Thursday

CrossFit:

Warm-Up:
1 ROUND:
200m Jog
25ft. Single Arm KB Front Rack Carry (Right)
25ft. Inch Worm w/Frog Jump
25ft. Single Arm KB Front Rack Carry (Left)
200m Jog

A. Strength

Every Minute on the Minute for 8 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
Tabata: 8 rounds of 20 seconds of work/10 seconds of “rest”
Perform tabata of 1 movement, rest 2 intervals (1min) before moving onto next tabata

1) Up-Downs (plank hold during 10s rest)
2) Russian Twists*
3) Bottom to Bottom Air Squat (bottom of squat hold during 10s rest)

Rx+ Russian Twist w/Dumbbell

Score is total reps for each tabata

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

Cool Down:
2 min/ Quad smash

For Strength: These goblet squats are all about time under tension :3 second lower, 3 second pause in bottome of squat, explode up, 1 second to reset then repeat…that’s almost 8sec a rep and 40sec a set. The key here is controlling your breath so you can stay stable in the midline. Speaking of staying stable in the midline, you’ll be coupling these goblet squats with a front rack hold. While this may look like a leg and shoulder workout, it will feel very much like a core workout.

For MetCon: We’re changing up the tabata. For the Up-Downs and Air Squats, the rest will be held in either a plank position (for Up-Downs) or bottom of squat position. It’s only 4min! Just remind yourself of that as you push through these intervals!

MetCon:

Warm Up:
200m Run
10 knee to chest
10 ankle to chest
10 over/under fence
100m run
10 lunge w/reach
10 wood peckers
10 T push ups

Then, Tabata:
2 rounds, alternating between:
high knees
butt kickers
foot switches
jumping squats

MetCon:

5 Rounds for Time:
200m Run
20 Push Ups
20 Sit Ups

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

So simple. Use your harder push up scaling, and aim for a big set straight after that run. If you can go unbroken, do it! If you can go 15-5 or similar, go for it! Aim for that ONE BIG set every single round, then chip off the rest of the reps. The sit ups should make the running a little tougher, but aim for a steady, confident, strong pace as you head out the door. You’ll probably get a little rest on the push ups 🙂

Friday

CrossFit:

Warm Up:
1:00 Side shuttle runs
10 Sumo deadlifts
:20 Hollow Hold
10 Bird dog
:30 Shuttle runs
10 Alt. Lunges
:30 Fast feet
10 Sumo deadlift

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

For time:
21-15-9
Box jumps
Push-ups
Kettlebell Swings

-3:00 rest-

9-15-21
Lateral DB hops (over and back = 1 rep)
Floor DB bench press
Kettlebell Swings

18min Time Cap (includes rest)
Score is total time including rest

Cool Down:
3 min/ bonesaw smash

For Strength: You know the saying “Everyday is Leg Day,” well this week, everyday may feel like booty day. Your glutes are the strongest muscle in the body, so stronger glutes will have a HUGE impact on your strength overall. Stick with this one! It’s a great reminder that you don’t need weights to get stronger.

For MetCon: More push work today with push-ups and floor presses. Break the push-ups into manageable sets just below failure. Sticking to a plan will get you through those sets of 21 and 15 much quicker than going to failure early on and ending with singles. Keep the push-ups cute and just keep moving on the other movements. 18minutes may seem like a long time, but when you include rest, that gives you 7.5 minutes for each part.

MetCon:

Warm Up:
3 Rounds:
20 jumping jacks
5 inch worm
10 groiners

Then:
2 mins/side hamstring floss

3 Rounds:
10 glute bridge
10 jumping lunges

MetCon:

8 Rounds:
2:00 on, 1:00 off
10 KB Deadlift
15 KB Swings
Max walking lunges in remaining time

Score = fewest walking lunges you finish across all rounds.

So, if you get 20-25-30-18-20-25-25-20, your score is 18.

Rx+: hold DB/KB overhead for lunges.

Warm Up:
3 Rounds:
20 jumping jacks
5 inch worm
10 groiners

Then:
2 mins/side hamstring floss

3 Rounds:
10 glute bridge
10 jumping lunges

MetCon:
8 Rounds:
2:00 on, 1:00 off
10 KB Deadlift
15 KB Swings
Max walking lunges in remaining time

Score = fewest walking lunges you finish across all rounds.

So, if you get 20-25-30-18-20-25-25-20, your score is 18.

Rx+: hold DB/KB overhead for lunges.

Cool Down:
2 mins/side high hammy smash
2 mins/side glute smash

This one has potential to get nasty–scaling UP might actually suit you well, as you may end up slowing down to focus on overhead position… either way, you’ll likely have about a minute to GRIND OUT some walking lunges. Again, working on stamina with MANY of the same movement in a row to work on that local muscle endurance. Get it. Oh, and 8 rounds, because Jay never thinks 6 is enough. Ha. Ha. Happy Fri-yay!

Saturday

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:

8 rounds

90 seconds on, 90 seconds off:
20 Double Unders
3 Odd Object over shoulder
MAX Thrusters

Score is total thrusters

Cool Down:
5 minT-spine smash

Get creative with your odd object. A rock…a child (although I don’t advise tossing them over your shoulder 🙂 ). Odd objects are the most functional way of using your fitness, since you probably pick something odd up every day. Have fun with it, because you have max thrusters waiting for you at the end of each interval.

Saturday AM Throwdown:

“Terry”
For time:
• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run

Expert tip:
Set up your push ups in front of a fan. Maybe go hand release. Set up a square bear crawl course, if possible. Better to do laps than turn 180. That last 100 push ups is a grind, for sure. It’s a good, sweaty one!

Sunday

CrossFit:

Warm Up:
CHA CHA SLIDE PLANK CHALLENGE (:

MetCon:

2 Rounds for Time:
12 Burpees
12 Push Press
12 Burpees
12 Hang power Cleans
12 Burpees
12 Front Squats
400m Run

Cool Down:
5 mins childs pose

Fun chipper today! This is one of those workouts you’ll walk away feeling like you earned your Sunday Brunch! The lifting should feel like a nice little break from burpees.

Hope on the horizon

We’ve got a lot of great stuff coming for you this week.

1 – Last week, we gave you 3 outdoor workouts you can do near you. This week, we’re adding a 4th.

Cougar field is open!!!

Cougar field at Albany Middle school is our absolute favorite place to get an outdoor wod in. Here is a great workout for you to try on the track.

“Loredo”
6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400m run

2 – With the gov’s news that we are closer to “days”, not “weeks” or “months” away from re-opening, we’ve begun to prepare for the next steps to figure out how we can get you back in the gym! Check out our update video last week about our initial plans.

3 – If you ordered equipment with us, we’ll be picking up most of it towards the end of this week!

Get after it.

Coach “feeling hopeful” Jay

PS – If you did the 800g challenge, you have till the end of today to enter in your scores. Coach Wendy and I will announce the winners during the Haley Show on Wednesday.

Announcement

800g Challenge

The 800g challenge is done!

You have one day to log the rest of your scores before we announce the winners on Wednesday.

Workouts for the Week

Don’t forget, Rebecca and Heidi will be reviewing the programming on monday’s Haley show! Watch it live in our FB group here – https://www.facebook.com/groups/256977644503829/

Live classes are Mon-Fri at 6:30am, 9:30am, 3:30pm teens, 5:30pm and 9:30am Sat/Sun.

You can access the live streams by going to crossfithale.com/zoom, and see the replays by going to crossfithale.com/haleathome

Monday

CrossFit

Warm up:
2 rounds:
100m run
10 broomstick passthroughs
10 broomstick presses
10 broomstick goodmornings

then..

2 rounds:
10 high knees/butt kickers
10 alt. groiners
10 GOOD QUALITY squats with 10 sec pause at bottom
10 GOOD QUALITY push ups with 10 sec pause at top

A. Strength
6 Rounds for Quality
Dumbbell Bulgarian Split Squat-8 reps
Dumbbell Single Leg Romanian Deadlift-8 Reps

**Perform both exercises on one leg before switching legs** Since reps are less, goal is to go heavier

B. MetCon
For time:
100 double unders
50 walking lunges
50 Ground to Overhead (Light)
100 Double Unders
40 walking lunges
40 Ground to Overhead (Light)
100 Double unders
30 walking lunges
30 Ground to Overhead (Light)

RX+ DB Walking Lunges

(20 min time cap)

Cool Down:
4 rounds:
:30 Hollow flutters
:30 Russian twist ( NO WEIGHT)

Notes:
For Strength:
Last week of Single Leg Split Squats and Romanian Deadlifts. We’re once again going up 2 reps of each movement, however, we’ll be doing this with 6 sets of 8 on each side (rather than 3 sets of 16). This will allow you to focus on holding onto your weight for each set. You’ve already accomplished 14 on each leg, so you know you’re getting the balance down. This will become a mental game. Challenge yourself to keep holding on!

For MetCon:
Long one today! If double unders are more of struggle unders, this is a great opportunity to work on those suckers. The ground to overheads should be light. If you have a slam ball, use it. If not, a pillow works great. If adding weight for lunges, hold in any manner–suitcase, front rack, or overhead (spicy!)

MetCon

Warm Up:
5 minutes, every minute on the minute:
10 air squats + x for rest of minute
min 1: jumping jacks
min 2: push up negatives
min 3: lunge w/stretch
min 4: elbow plank
min 5: mountain climbers

MetCon:
3 Rounds, 1 minute each:
DB Push Up + Pull Through
Box/Tuck Jumps
Push Press
Sumo Deadlift High Pull (1 KB or DB)
Mountain Climbers
Rest

Cool Down:
2 mins/side scap scrub
2 mins/side trap smash

Fight Gone Bad style! Lots of hip action today–opening and closing–meaning we’re working on POWER and your ability to cycle through the movement for the majority of the minute (stamina). Try to set an 80% pace in the first round and match or BEAT that each subsequent round.

Tuesday

CrossFit

Warm Up:
5 minutes as many rounds and reps as possible:
20 Jumping Jacks
8 Alt. Step-ups or Alt. Forward Lunges
4 yoga push ups

A. Strength:
14 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
6 min AMRAP:
6 Alternating Hang Snatch
3 Single Arm Overhead Squat (alternate arms each round)*
200m Run

-Rest 3min-

6 min AMRAP:
6 Alternating Hang Snatch
3 Single Arm Overhead Squats
200m run

*Use broomstick/PVC pipe/towels as needed for OHS

Score is Rounds and Reps for each AMRAP

Finisher:

Tabata (10 rounds of 20s work/10s rest)
5 rounds in Hollow Hold
5 rounds in Arch Hold

Cool Down:
5 min t-spine smash

Notes:
For Strength: Last week of to Z-Press and OHS. We’re increasing each movement by 1 set. Overhead Squat positions have been looking great. Stick with it this week!

For MetCon:
More overhead today! We’re finally putting that unweighted overhead squat work into practice with single arm overhead squats. The key here will be find center of balance and engaging that core when holding the weight overhead. We’re coming back to alternating hang dumbbell hang snatches. The goal here is find a rhythm that allows you to change hands quickly. There’s just 6 snatches and 3 squats, so everything should be unbroken. Go hard with the run and move efficient with the snatch. Don’t stop moving for the whole 6 minutes!

MetCon

Warm Up:
200m Run
10 T Push Ups (push up to side plank)
20 Groiners (slow)

3 Rounds:
Max rep HARD push ups
10 air squats
5 bootstrap/stretch of choice

Choose your hardest scaling and go as many push ups as you can with good form. The second round may be your best, as you’ll be a little warmer. GO!

MetCon
4 Rounds for Time:
400m Run
50 Air Squats

This is as simple as it gets. No tricks. Nail that run at a pace you have to question, and the hold onnnnn to your butts! Keep moving through the squats as best as you’re able–sets of 10, 5, whatever you have to!

Cool Down:
2 mins/side shin smash

Outside edge of your shinbone (you should feel this muscle if you flex your foot!

Wednesday

CrossFit

Warm Up:
4 minutes as many rounds and reps as possible:
4 alternating lunge w/ broomstick pass-thru
4 plank rotate
4 hollow rocks
4 broad jumps

A. Strength:
10 minutes of Handstand Hold Practice

B. MetCon
Buy in:
800m run

Immediately into..

4 Rounds:
25 Dumbbell Plank Pull Throughs
25 Situps

Cash Out:
800m run

Time Cap 20 Minutes

Cool Down:
For quality
100 heel taps over KB
100 elbow plank KB touches*

* complete in any combination of reps/sets. ***Set up KB arms distance away elbows in the plank. Fingertips should be able to reach the KB handle.

Notes:
For Strength: Do you remember where you were at 3 weeks ago with your handstands/headstands? Perhaps your nose is getting a little closer to the wall on your wall walk hold. Perhaps your able to get both feet off the wall for 2 seconds instead of just one foot off. These are all gainz! Challenge yourself this week to go just a little bit longer upside down!

For MetCon: Mile run today! We’ve been gradually ramping up the running distance each week. Today you have two 800m runs with a nice ab burner sandwiched in between. Pick two of your favorite songs, one for the buy-in 800 and one for the cash-out 800 and try to finish the run before the song is over (Britney Spears usually gets me through my runs)!

MetCon

Warm Up:
2 Rounds:
10 cat cow
10 good mornings

3 Rounds:
20 hollow rocks
10/side 1-leg deadlifts
30 arch flutter kicks

Little mini ab set here, and working on some single leg stability and balance. Try to keep hips straight ahead on deadlifts!

MetCon:

Tabata Party:
20s on/10s off for total for 8 rounds PER movement.
Burpee
OH Weighted sit-up
KB/DB Swing
Wall Sit

Complete all 8 rounds before moving to next movement; rest 1 minute between movements. Again, this workout highlights pacing–because you have a super short “recovery,” you don’t want to go ALL out from the beginning, but you DO want to set a pace that will be challenging to maintain.

Score is the fewest reps you get in any one movement.

i.e. if I get 7-7-6-4-6-5-5-7 burpees, my score is 4. SO! That means…. 1. don’t totally sandbag, and 2. PUSH in rounds 5-8.

Cool Down:
2 mins/side quad smash

Thursday

CrossFit

Warm Up:
3 rounds:
20 fast feet
8 pike push ups
4/side scorpion stretch
10 glute bridges

A. Strength:
6 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

1 more set more than last week

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

B. MetCon

14min AMRAP
2 Burpee+Weighted Step UP Combo
2 Alt Leg V- ups
*Increase each round by 2 reps (e.g. 2-4-6…)

Burpee Step-Up Combo=
1 Burpee + Dumbbell Step Up (R) Leg + Dumbbell Step-Up (L) Leg = 1 rep
Switch Arms after each rep

Score is last complete round you finish+ reps into next round
For example: If you finish with 14 Burpee+Step-Ups and 12 Alternating V-Ups, your score is 12+26. If you do 14 Burpee-Step-Ups and 14 Alternating V-Ups, your score is 14.

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

Cool Down:

3min/side Quad Smash

Notes:
For Strength: We’re adding one more set for this final week of lateral step-up work. If you added weight or height to your step-up last week, stick with the same progression. If you’ve focusing on perfecting the progression that you started with, stick with it for this extra set!

For MetCon: We have a fun new complex today! One rep is a burpee into a step up on each leg (so 2 step ups total) while holding a dumbell in one hand, switching hands after each rep. Coupled with this we have alternating V-Ups touching arm to opposite leg (one rep equals one touch). This is an asceding ladder, so spend the first few rounds getting used to the flow of the movements and start picking up the tempo as you get into the larger sets.

MetCon

Warm Up:
100 jumping jacks
wrist warm up:
rotations
fingers straight
fingers out
fingers back
finger push ups

5 minutes, as many rounds and reps as possible
20 foot switch
10 cossack squats
10 hand lifts at bottom of push up
(stay down, lift hands/fists 1″ off ground, and take a breath)

MetCon:
15 minutes, as many rounds and reps as possible
30 1-Arm Alt DB Squat Cleans
50 Double-Unders
30 Hand-Release Pushups
50 Double-Unders

Sub mountain climbers for double unders–really use these as a chance to get your heart rate UP. The squat cleans and push ups are both TOUGH movements that get worse when you’re out of breath–in fact, these are some of the most challenging! If you can do 8-10 to START of your tough push up scaling (see max rep sets from earlier this week), then STICK with that the entire time….even if you’re down to doing 1-2 reps at the end. The hand release give you a bit more rest.

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

Friday

CrossFit

Warm Up:
4 min EMOM:
Min 1: 10 up downs
Min 2: 10 Alt. Groiners w/ twist

then..

6 min EMOM:
Min 1: 5 Romanian deadlift + 5 strict press
Min 2: 40 sec calf stretch

A. Strength:
3 Sets:
Bicep Curl “21s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon
6 Rounds
3 mins AMRAP:
4 Power cleans
4 Hand Release Push- ups
4 Box jumps/broad jumps

-rest 1:00 B/T sets-

Pick up where you left off each round. Score is Total Rounds and Reps for all 6 rounds

Cool Down:
3 min/side bone saw

Notes:
For MetCon:
Just 3 minutes of work at a time! Think 85-90% effort or close to full effort but not all the way. Don’t forget it’s 6 rounds. You want to maintain your pace all 6 rounds and push it on the last round. Focus on good quality push ups. It’s only 4!

MetCon

Warm Up:
Tabata: alternating between
Jumping Jacks & Mountain Climbers

Then, 2 mins/side couch stretch

A. Ab Set!
3 Rounds:
10 Tempo Palloff Press/Side
10/side plank hip taps
10 alternating lateral pillow slams
use band/rope/sheet in door to get tension on palloff press

B. MetCon
12 minutes, as many rounds & reps as possble
1-2-3-4-5-6-7-8-9-10-etc
Jumping Lunges (per side)
Kick Thrus
Vee-Ups/Tuck Ups

Abs are a lot of oblique/lateral work today. This is helpful to think of “resisting” a twist–meaning, you’ll be steady and super strong when you go out and swing, lift, etc, in life.

Those jumping lunges are going to be rough–the first few rounds should feel good, but you’ll want to have a rest strategy to make sure you’re breathing throughout this workout. The core work is obviously tough to breathe through, so break up sets as needed. Score is the # round you finished (i.e. round of 7 of everything) + # of additional reps.

Cool Down:
2 mins gut smash/easy breathing (4 in, 4 hold, 8 out)

Saturday

CrossFit

Warm up:
2 round:
100m run
5 up downs
100m run
10 single leg deadlift

5 minutes mobility

MetCon:
10 min AMRAP:
200m run
1/side Turkish get up
20 KB swings

-Rest 3:00-

10 min AMRAP:
200m run
1 round of DT:
12 deadlifts
9 Hang power cleans
6 push jerks

Cool down:
3 min/side gut smash!

Notes:
Nice and chill the first part, naughty and lit the second part. Fun challenge for DT today, extra points for those who can go complex style with DT.

Saturday AM Throwdown

“Captain Tom”

For Time
10 Rounds of:
30 Lunges
4 Devil Presses (2×50/35 lb)
19 Air Squats
20 Double-Unders

Directly into:
100 Burpees

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 Double-Unders. To complete the workout, perform the 100 Burpees as a buy-out.

Captain Tom is not your typical “hero” WOD (he’s still alive…. and just turned 100!) but he has a pretty cool story. And this workout looks like a pretty fun grind. Feel free to split the work with a partner! See below for more info on Captain Tom!

https://www.bbc.com/news/uk-england-beds-bucks-herts-52472132

Sunday

CrossFit

Warm up:
3 ROUNDS
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB or DB
in Goblet Position)
5 Tempo Goblet Squats (2s down, 5s pause, fast up)

“CindyFran-ish”

For time:
10 rounds:
5 Push press (light -mod)
10 push ups
15 squats

Immediately into…

21-15-9
Thrusters
Up down + jump overs

Cool down:
Upper body! Choose your own adventure!

Notes:
A little bit like Cindy and a little bit like Fran, so you know it’s going to be a burner!

Three outdoor workouts you can do in El Cerrito, Albany, and Richmond

The sun is shining, you’re getting bored, and it’s time to get out of the house.

But Coronavirus has all the parks, gyms, and even playgrounds closed!

Not to worry! We went outside in search of a workout this weekend, and found 3 places for you to get your sweat on.

1 – El Cerrito – Run up Moeser

One of the longest and steepest hills in the area, you see people walking up it all the time. Let’s get a timer out and see how fast you can get up!

Your starting point is the bottom, where San Pablo meets Moeser, in front of the Exxon station.

Grab your watch, and 3, 2, 1…GO

Your goal is to run up as fast as you can till you get to Arlington.

It’s a total of 1.32 miles, so…10 mins or so? LOL

When you finish, dance around at the top like Rocky!

2 – Richmond – Hidden beach workout

Park at Bay View and walk to the little tucked away beach in the Richmond Marina.

Here’s a map.

There are so many people walking around here that if you ask where the beach is, someone will point it out to you.

Once you get there, go to the end and you’ll find these little concrete weights.

What are they for? Who knows?

But, they’re perfect for workouts.

Mark a 50 foot section off (jog for 7 seconds and mark it) and try this workout.

20 min As many rounds as possible of:
– 200ft jog
– 100ft walking lunge w/weight
– 100ft burpee broad jump
– 100ft run with w/weight

Get as many rounds as you can, get sandy, and earn your tacos.

3 – Albany – Conquer Albany Hill

Albany Hill park is open, with a friendly sign to remind you to stay 6 ft away from everyone.

It’s a short hill, but spicy.

We like to park at the top of Jackson street and start at the bottom of the stairs.

Hit your timer, sprint to the top (where the hydrant is), and turn around and walk/jog back.

Repeat 5 times. If you’re feeling spicy, go for 7.

Try to keep your times within 20 seconds of each other.

Start at the bottom, sprint to the top, timing yourself as you go.

Bonus: you get some time breathing in nature. You’ll feel cleansed after this one.

Coach “Get outside” Jay

 


Announcement

800g Challenge

We’re in the last week of the challenge!

Bonus point for 50g of something PURPLE:

Red grapes, red cabbage, blackberries, eggplant, purple potatoes, purple cauliflower….if it LOOKS purple, it’s purple.

Workouts for the Week

Live classes are Mon-Fri at 6:30am, 9:30am, 3:30pm teens, 5:30pm and 9:30am Sat/Sun.

You can access the live streams by going to crossfithale.com/zoom, and see the replays by going to crossfithale.com/haleathome

Monday:

CrossFit:

Warm up:
5 minutes as many rounds and reps as possible:
2 DB Bent Over Row
4 Scapular Push-ups
6 Alt. Lunges w/ Twist
8 Air Squats

A. Strength
3 Rounds for Quality
Dumbbell Bulgarian Split Squat-14 reps
Dumbbell Single Leg Romanian Deadlift-14 Reps

**Perform both exercises on one leg before switching legs**

3 sets on each leg
Pick a weight that allows you to maintain integrity of movement

B. MetCon
Every minute on the minute for 18 minutes:
Min 1: 100m run
Min 2: Max Dumbbell renegade rows
Min 3: Max squat clean

Score is total number of cleans and renegade rows

Cool Down
1 min/side scorpion stretch
2 mins/side pigeon stretch

Notes
We’re adding reps again this week–just one more week of this progression! This is where it starts becoming mental to get through the volume. If needed, drop the weight and focus on strong stable positions. Are you less wobbly then week 1? That’s improvement!

The 100m run should be a sprint. Try to maintain the same pace each set. The faster you go, the more rest you get. For minutes 2 an 3, stick to a number that gives you at least 10 seconds rest each minute. The goal is to hold onto the same number of reps each round.

For the renegade rows, maintain a tight plank position when performing the rows i.e. don’t kip the row. For the squat clean and jerk, pay attention to that footwork.

Renegade row: From plank position, DB row right, DB row left, perform pushup on DBs

MetCon:

Warm Up:
:30s each:
single skips
one leg skips
side to side
front & back
double under penguins

A. Ab Set!
3 Rounds, 45s on/15 off:
Hollow rocks
Arch Flutter Kicks
Side Plank (20s/side)

B. MetCon:
3 Rounds for Time:
75 Double Unders
20 DB Push Press

At 10:00, start:

3 Rounds for Time:
75 Double Unders
20 DB Front Squats

Cool Down:
2 mins/side calf bone saw
2 mins/side lateral hip smash

Reps today are JUUUUUUUST high enough that you’ll have to dig deep to go unbroken on push press–your goal is to hold on for the three rounds. The double unders will give you NO rest. If you’re working on these, spend no more than 1:30 to 2 minutes per round, then move on! Score is time (x2)

Tuesday:

CrossFit:

Warm Up:
2 Rounds:
:30 High Knees + :30 Butt Kickers
6 T Push-ups with :02 pause in side plank
8 DB Strict Press
10 Lateral Jumps Over DB

A. Strength:
12 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
7 rounds, going every 2 mins:
25 double unders
20 Hang DB Snatch
15 sit ups

Rx+: Unbroken DUs

Finisher:
Tabata (8 rounds of 20s work/10s rest)
5 rounds in Hollow Hold
5 rounds in Arch Hold

Cool Down:
2 mins/side bone saw

Notes:
For Strength:
We’re adding a round of each movement to the EMOM. Stay with the same Z-Press weight. If the weight feels light, add a 2sec up, 2 sec down tempo

For the Workout: Aim to finish each round under 90s so you have about 30s of rest. Scale the reps accordingly. This is not the the workout to get stuck on double unders. Scale to Singles or lateral DB hopes. If you have some DUs, pick a number you can finish in under 30s.

MetCon:

Warm Up:
3 Rounds on the 3:00:
200m jog (increase pace)
25 air squats, then as below
Round 1: Groiners in remaining time
Round 2: Good mornings in remaining time
Round 3: Plank in remaining time

MetCon
For Time:
50 Push Ups
50 KB deadlifts/swings
800m Run
50 KB deadlifts/swings
50 Push Ups

Moderate weight for deadlifts & swings–ideally, you should be able to do these in 2-3 bigger sets. 20 min cap.

Cool Down:
2 mins/side pec smash
2 mins/side scap scrub

Chipper! Just there and back with some super simple movements. The push ups are the obvious dog–working on stamina here. Aim for your more difficult scaling today–if you can get 5-8 reps to start, let’s go for it! It’s ok to be down to small sets or maybe even hand release singles at the end.

Wednesday:

CrossFit:

Warm Up
6 minutes as many rounds and reps as possible:
:30 Bike/Run/Row/Mountain Climbers
5 Plank to Down Dog + 5 Scapular Push-Ups
:20 Hollow Hold

A. Strength:
10min Handstand Practice

B. MetCon:
For time:
100m run
10 KB swings
10 box jumps
200m run
20 KB swings
20 box jumps
400m run
30 KB swings
30 box jumps
600m run
40 KB swings
40 box jumps

Cool Down:
2 mins/side delt smash (against wall)
2 mins/side shoulder seam (rotator) smash

Notes:
For Strength:
Try to Accululate a little more time in your handstand position than last week, even if it’s a few seconds

For Workout:
Long one today! Try to hang on with the kb swings as much possible. Replace Box jumps with broad jumps if no box or do step ups if unable to jump. The ascending reps and distances are a challenge of both mental toughness and stamina. Try to keep a steady cadence on the jumps and push the pace on the runs!

MetCon:

Warm Up:
Tabata: 8 Rounds: 20s on/10s off:
Mountain Climbers
or Jumping Jacks

3 Rounds:
10/side 1-leg DL
(or just touch ground)
3/side over/under fence
5 push ups to down dog

MetCon (Gymnastics Skills Day!)
Every minute on the minute for 18 minutes:
min 1: 5/side cossack squats
min 2: 15 supine toes to bar/dead bugs
min 3: 16 DB plank row

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

Lower intensity day, but working on lots of balance, core stability, and single leg strength. The more strict you are about your hollow position, the better your toes to bar will be (now AND when we get back to gym). Aim to work about 45s each minute.

Thursday:

CrossFit:

Warm Up
2 Rounds
1:00 alternating perfect stretch
10 Up-Downs
15 Glute Bridge-Ups
10 Jumps – landing in the Power Position (partial squat)

A. Strength:
5 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

1 less set than last week, but goal is to add weight to step up

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

B.MetCon
5 rounds for time:
6 Inch Worms*
14 Alternating Suitcase Lunges
15 V- ups/knee tuck ups
*Rx+ DB Inch Worms

*every 90 sec including 3,2,1 GO! stop what you’re doing and go for 3 burpees.

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

Notes:
For Strength:
We’re going back down to 4 sets on lateral step ups, but this scale up! If you’ve been doing pistols, either the ground or a bench, try adding weight as well. For those doing 1 legged squats to a target, try to lower the target.

For Workout:
For the Inch Worms, crawl your arms out as far as possible. Overall goal–HOLD THE HOLLOW! (on the way down for v-ups as well). Burpees are the extra sprinkle to motivate you to move with some speed!

MetCon:

Warm Up:
800m run, not for time
(2:30 out, 2:30 back, tops)

Sub Farmer’s Carry OR 5 minutes as many rounds & reps as possible:
20 jumping jacks
8 bootstrap stretch
20 mountain climbers
8 T Push Ups

MetCon:
20 minutes, as many rounds & reps as possible:
10 Burpees
15 Sit-ups
20 Slam Balls (20/15)
Or DB Ground to OH
25 Air Squats
(Score is Rounds + Reps)

Finisher:
Finisher:
75 v-ups for time
(5 min cap)

Longer, sweaty, not a lot of thinking–great for a pre-Friday workout. Aim to keep all of your sets consistent; keep a steady 75-80% effort throughout and aim for short transitions. Use burpees as a skill piece to nail down a cadence you can maintain at length. Drop, pop, hop!

Friday:

CrossFit:

Warm Up:
2 Rounds
:30 Mountain Climbers
20 band pull aparts
10 MedBall Deadlift Jump + Shrug
20 Single-Unders

A. Strength:
3 Sets:
Bicep Curl “21s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon
Against a 17:00 clock:

Buy in: 100 goblet squats

In the remaining time:
As many rounds + reps as possible:

2 “Person Makers” (formerly known as man makers) *light weight*
100m farmers walk
4 “Person Makers”
100m farmers walk
6 “Person Makers”
100m farmers walk

And so on, adding 2 reps of “Person Makers” each round.

Score is total # of “Persons” you made.

1 rep of person maker:
1 DB Push Up
1 DB Row on each Arm
1 DB Squat Clean into DB Thruster

Cool Down:
2 mins/side roll hand/forearm with lacrosse ball
2 mins/side biceps smash

Keep “person makers” light and snappy enough that you can keep moving. Breathe more than you think you need to (literally every rep), and you’ll last longer. You’ll finish all of the 100 squats first (53/35 w/a KB would be great… they should be fairly heavy–think sets of 20-25!), then in whatever time remains, alternate between “person makers” and the farmers carries. Keep your head in it! It’ll be a grind. LIke a throwback to FarmWorkFriday!

MetCon:

Warm Up:
2 mins up downs
Arm circles
Leg swings
Shoulder rolls, etc.

Then,
3 Rounds for QUALITY:
10 Push-ups
7 DB Strict Press
5 DB Push Press

Work at moderate weight, and add in the last set, if you’re able. PERFECT, lovely push ups!

MetCon
6 Rounds:
2:00 work, 2:00 rest
200m Run
10 DB hang power cleans
As many DB front rack lunges as possible in remaining time

Score is # of lunges (total)

For the MetCon: NAIL THAT RUN! That’s your money maker. I’d rather you suffer as you pick up the dumbbells. Today is NOT the day to pace yourself. You should be able to keep moving through the cleans, and then transition directly into the lunges. Even if your legs need a pause, try to hold on to those DBs. GO!

Cool Down:
2 mins/side lacrosse ball foot smash
2 mins/side hamstring smash

Saturday:

CrossFit:

Warm Up:
50m skip (or in place: 30seconds)
10 woodpeckers (5/side)
20 hollow rocks
50m skip
10 bootstrap stretch
20 arch flutter kicks
50m skip
3 perfect stretch per side
20 v-ups

Shuttle Run Test:
30s max shuttles
Sub side shuffles/Tae Bo punches as needed

MetCon:
6 rounds
3 minutes, as many rounds & reps as possible:
10 Shuttle Runs
6 Hollow DB switches (3/side)
9 deadlifts

Rest 1 minute. Repeat for a total of 6 cycles. Start the AMRAP where you left off–score is total rounds + reps.

Cool Down:
2 mins/side QL smash
2 mins/side scap scrub

You’re going for 6 ROUNDS (Yes, 6!!!) of 3 minutes of these movements. Start at 80% pace and build as you go–you should be suffering BAD through rounds 3-5. The last will be tough, but at least it’s the home stretch. Picture your coaches singing you a nice song to get you through.

Saturday AM Throwdown:

“Riley”
For time:
• Run 1.5 miles
• 150 burpees
• Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

It’s not sexy, it’s not fancy, but it’s a good chance to get outside and test your mental toughness

Sunday:

CrossFit:

Warm Up:
8 minutes, as many rounds & reps as possible:
5 bench push up to overhead stretch (chest through!)
10 air squats
30 fast feet
1 Turkish Get Up per side

MetCon:
For time:
Buy in 200m Waiter’s Walk (moderate weight)

30-20-10
Alternating Hang DB C&J
Double unders

Right into…

30-20-10
Alternating DB hang snatch
Double unders

Buy out 200m Waiter’s Walk (moderate weight)

25 min Cap

Cool Down:
In any remaining time to cap:
2 mins/side lat smash
2 mins/side trap smash

This overhead carry should take a lot of focus! If stuck indoors, count 2:00 cumulative with weight overhead (one arm at a time). We’re switching up the overhead movements between the couplets, but shoulders should be LIT from the dubs. USE YOUR LEG DRIVE and your sweet, sweet landings to get under the weight 🙂

5 weeks in.

It’s been 5 weeks.

5 FLIPPING WEEKS!

When shelter in place started, you had so much fear…

A couple of weeks ago, you kinda accepted it.

Last week, you learned to embrace the positive aspects of staying at home with your family.

Now, being inside all the time feels (weirdly) normal.

But you have this nagging question…

“When can we move on to the next phase of this?”

One thing you know is the world will never be the same.

For one, you’ll stop taking your health for granted….

Pat yourself on the back for the time you’ve put into getting yourself fit and strong. Things could be so much worse.

The way WE look at it will never be the same, either.

We love our gym.

It’s our meeting place and sanctuary.

Closing it has reminded us of why we opened in 2013.

To help you live a better life through fitness.

Seven years later, and our mission hasn’t changed.

Today it looks like…

Zoom classes..

Personal programs..

And the Hale(y) show..

It turns out you can get fit anywhere with a little equipment, a good program, and great coaching.

And your team of coaches is working hard every day to come up with new ways to help you stay fit.

This week we are tasked with planning for May, and could use your help.

What are your current health and fitness goals?

We make changes based on YOUR feedback, so tell us what you need and we’ll make it happen!

Coach “back to basics” Jay

PS – Don’t forget to check out the Haley show. In addition to your coaches, we have Dr Animesh Sinha to talk on Wednesday about how local hospitals are looking these days. All the shows are live in our FB group, with the replays going to Youtube.


Announcements

Hale @ Home page – Updated daily.

All of our zoom workouts and replays can be found on our Hale @ Home page, located here – https://crossfithale.com/haleathome/

It also has all of our class schedule and meeting links to set appointments with your coaches.

The Hale(y) Show – Daily at 7:30am on FB and Youtube.

Times are tough, and we want to bring some levity, fun, and useful information to help us all get through this together. The Haley show is a live discussion with Hale coaches and members to keep up with each other and talk about ways that we can all live a better life.

We go live in our Facebook group every day at 7:30am with replays going to our Youtube channel shortly afterwards.

Here’s an archive of past shows.

800g Challenge bonus

It’s week 3 of the 800g challenge, and your bonus point this week is for eating corn, white potatoes, beans, or lentils. If you’re signed up, don’t forget to log your scores, and watch the video in SugarWod to make sure you’re keeping up with the points!


Workouts for the Week

Monday

CrossFit:

Warm Up
1:00 Alt groiners
1:00 bootstraps

2 rounds:
10 air squats (narrow stance)
10 elbow punches

2 rounds:
10 Air Squats (wide stance)
10 Romanian Deadlifts

A. Strength
3 Rounds for Quality
12 Dumbbell Bulgarian Split Squat
12 Dumbbell Single Leg Romanian Deadlift

Perform both exercises on one leg before switching legs. Use same weight as last week or pick a weight that allows you to maintain integrity of movement

B. MetCon
4 rounds for time:
75 double unders
15 Hang squat clean
20s ACTIVE squat hold

Sub penguin jumps or lateral DB hops

Time Cap 15min

Cool Down
2 min: couch stretch (R)
2 min: couch stretch (L)

For the Strength:
We’re going up by 4 reps each movement. Focus on balance on the standing leg. Use the same weight as last week if you did this. We’ll be increasing reps each week.

MetCon:
We’re coming back to sets of 15 DB Hang Squat Cleans. If you found yourself breaking it up last week, try to do bigger sets this week. Ideally, pick a weight for hang squat cleans that can be done unbroken. This is a great workout to use a med ball if you have it, or if you have heavy DBs, use one of them and hold on to it for all 15 reps.

Squat hold can be an accumulated 20s hold, but try to stay in it for the whole 20s! Double unders if you got them today go for it if not scale to singles, penguin jumps or lateral DB hops. Today is not the day to get stuck with double unders.

MetCon:

Warm Up:
400m

Then, Sally w/goblet squat

27 Good Mornings:
feet straight ahead, out, in (normal stance)
wide + above
narrow + above
repeat with right foot & left foot ahead, focus on balanced feet in staggered stance

For Time:
400m run
30 KB Swings
30 Hang Clusters*
400m run
20 KB Swings
20 Hang Clusters
400m run
10 KB Swings
10 Hang Clusters

*Hang squat clean into a thruster

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

This is all about the clusters–try to be tough and keep moving here. Try to get through at least the first half before you consider putting DBs/object down. Weight should be moderate–something you could do 15 thrusters w/unbroken, when fresh

Mobility, 6:30pm: Lower Body

Tuesday

CrossFit:

Warm Up:
2 Rounds:
20 arm circles Forward
20 arm circles back
:30 doorway stretch (L/R)

4 min AMRAP:
20 shoulder taps (total)
5 push ups to pike
:20 pike hold
20 mountain climbers

A. Strength:
10 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
4 minutes, as many rounds & reps as possible
12 DB Plank rows
12 Walking lunges

-Rest 1:00-

3 minutes, as many rounds & reps as possible
8 DB plank rows
8 walking lunges

-Rest :30 –

2 minutes, as many rounds & reps as possible
4 DB plank rows
4 walking lunges

Finisher:
Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

Cool Down:
2 min: shoulder smash (L)
2 min: shoulder smash (R)

For Strength:
We’re keeping the rep scheme the same but doing 1 extra set of each movement. If weight feels light, slow the tempo down.

MetCon:
DB Plank Rows: Beginning from the top of the pushup position (the plank) alternate the arm you row, keeping elbows in and rowing to your chest, trying to minimize hip rotation as you row (i.e. stay in that plank throughout the movement). For those who don’t have medium weight dumbbells, hip touches work fine. So a version of shoulder taps but intead of tapping your shoulders, tap your hip/leg. Goal is to SPRINT for these AMRAPS. Time and reps go down so go for it!

MetCon:

Warm Up:
1 minute of up downs, then

3 Rounds:
20s down dog
20 air squats
5 Push Up Negatives

Tabata: 8 rounds of 20s on/10s off:

A. Shuttle Runs
B. Plank/Pike Heel Touches (start in plank, pike to touch opp. heel)
C. Burpees
D. DB Snatch (left arm full interval, then right)

Rest 1 min between each movement. Score is FEWEST reps you get in any interval

Finisher:
3 Rounds:
45s on/15s off:
Dead Bugs
Plank Knee Tap + Toe Tap*
Glute Bridge Leg Switches**

*From elbow plank, tap one knee to ground then return to start; tap that toe out to the side, return to start
**Start in high glute bridge; stick one leg straight out, maintaining bridge with other leg–don’t let your hips drop!

With the tabata scoring (lowest reps), start at an aggressive pace, but one you think you can maintain–don’t sandbag that first round, or that will be your lowest score! Push hard for each interval, and try to maintain your pace as you go. Look for the push up negatives in the warm up! Make them hard and make them count!

Yoga, 6:30pm: Unwind & restore

Wednesday

CrossFit:

Warm Up:
3 rounds:
100m run (increasing pace)
10 scapular push ups
:10 sec side plank hold (L)
:10 sec side plank hold (R)

2 Rounds:
10 arm Haulers
10 DB/broomstick/KB strict press
10 plank to downward dog

A. Strength:
10 minutes Handstand Practice

B. MetCon:
6 Rounds For Time
400m run
15 burpees
7 push jerks

Time Cap: 22 minutes

Cool Down:
2:00 Scorpion stretch (L)
2:00 Scorpion stretch (R)

For Strength:
Another opportunity to practice going upside down!! If you did this last week, try to hold your handstand/headstand/couchstand a little bit longer. Even if it’s just 2sec more time upside down each set, that’s still a PR over last week!!

MetCon:
Focus on being consistent with the 400m splits. We’re looking at 85-90% effort, so not quite an all out sprint, but definitely not a recovery pace run. For the burpees, just keep going! Even if you’re pace feels slow, constant movement is better than walking away and resting. Settle in for a nice steady pace. For the push jerks, it’s easy to turn these into push presses if the weight is light. Use this as an opportunity to focus on form and practice the movement.

MetCon:

Warm Up:
3 Rounds:
10/side step ups/single leg squats
10 perfect push ups
10 up downs

3 Rounds on the 1:00
100m run
*increase pace as you go. sub shuttle runs or up downs as needed

For Time:
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 pull ups/rows

2 mins rest

10 pull ups/rows
20 push ups
30 sit ups
40 air squats
400m run

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

Baseline workout there and back. Go hard on each morvement–try to do it all in one set or just with a very short rest. If you take this one easy, it’ll feel easy. if you push the pace, you could have this done in 6ish minutes–try to match your time for the second half!

Thursday

CrossFit:

Warm Up:
Every Minute on the Minute for 6 Minutes:
MIN 1 – :45 Jumping Jacks
MIN 2 – :45 Inchworms
MIN 3 – :45 Bicycle Sit-ups
MIN 4 – :45 DB RDL
MIN 5 – :45 Mountain Climbers
MIN 6 – :45 Good Mornings

A. Strength:
5 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

MetCon:
Against a 12 minute clock:
Accumulate wall squat
Hold as possible

Every time your break:

5 KB/DB swings
10/side kb plank taps (or any object taps)
15 jump overs (use kb/db/box/chair/etc)

Rx+: hold a broomstick or something light with arms nice and straight during the hold

Finisher:
Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

Cool Down:
2 min: Glute smash (L)
2 min: glute smash (R)

For Strength:
We’re adding a round this week. Stick with the same progression you did last week. Next week, we’ll be adding some weight!

If you’ve got pistols, try to keep non-working leg off the ground during step ups! Lateral Step-ups are a great scaling to practice pistols both in terms of strength AND giving a little extra room if the non working leg isn’t quite flexible enough to stay off the ground.

MetCon:
Wall squat holds today. Can you hold it for solid 1min sets? This will be as much a mental challenge as it will be physical For the the kb/object taps, the object should be in front about arm length. While staying in plank position, reach forward and tap the object.

Jump/Hop overs can be done lateral or facing object. Higher objects (like a chair) will make the movement more challenging (always be careful when choosing and jumping over your object), whatever feels right. Step overs are ok.

MetCon:

Warm Up:

400m run, then:

3 Rounds for Quality:
2 Wall Walks/Plank Hold
Banded Good Mornings
Bird Dogs
15 sit ups to straddle

Hamstring Floss:
2 mins/side

Every Minute on the Minute for 12 Minutes:
Every Minute on the Minute for 12 Minutes:
Even: 45s parallette (chair) kick throughs or reverse plank/crab hold
Odd: As Many Rounds & Reps as Possible of:
5 KB deadlifts
10 1-arm push press

Cool Down:
2 mins/side couch stretch

Abs and shoulders today! Work on gymnastics positions in warm up and pass throughs. move quickly with deadlifts (moderate weight) and push press. Your call whether to switch mid minute or stay with one–2 rounds would be a great target for that second minute–leave just enough time for a quick rest before the kick throughs.

Mobility, 6:30pm: Upper Body

Friday

CrossFit:

Warm Up:
4 perfect stretch

into ..

50 single unders
25 sit ups to pancakes
40 single unders
20 knee tuck ups
30 single unders
15 hollow rocks
20 single unders
10 alt v ups
10 single unders
5 v ups (both legs at the same time )

A. Strength:
3 Sets:
Bicep Curl “7s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon:
20 minutes, as many rounds & reps as possible
100m farmers carry
15 thrusters
100m farmers carry
15 sumo deadlift
200m run

Cool Down:
2 mins: foot smash (L)
2 mins: foot smash (R)

Today’s workout is all about grip. How long can you hold onto those DBs/KBs? If using 1 DB/KB, switch arms halfway and do 16 (8/8) Thrusters. Weight should be light enough for the first round of thrusters and Sumo DL can be done unbroken or in 2 large sets (8/7 or 10/5). The challenging part shouldn’t so much be the movements themselves, but your willingness to just keep holding on! The run will be your rest!

MetCon:

Warm Up:
Tabata: 8 Rounds, 20s on/10s off, alternating between
Jumping Jacks
Air Squats

3 Rounds:
1 perfect stretch/side
10 T Push Ups
5 sit stands
(sub candlestick rolls to squat for sit stands if you want!)

2 Rounds:
5 minutes, as many rounds & reps as possible:
30 double-unders
20 alt lunges
10 plank pull throughs

Rest 2 mins

1 Min Max Up Downs

Rest 2 mins

Scale Up: Jumping Lunges

Score is rounds + reps of triplet PLUS reps of up downs.

Finisher:
Alternating Tabata:
Slider/Towel Pike Ups
Slider Hamstring Curls/Glute Bridge

GO! 5 minutes, GO! You’ll have a fair amount of rest, then a cute little interlude of up downs–be FAST. Aim for good solid landing and as many reps as you can possibly manage. Rest, and repeat. Grab a towel (if you have wood floors) or furniture slider (carpet) and alternate between these two movements in the finisher.

Saturday

Saturday AM ThrowDown: “Whitten”

Five rounds for time of:
22 Kettlebell swings (70/53)
22 Box jump (24/20)
400m Run
22 Burpees
22 Wall ball shots (20/14)

If no wall ball, sub jumping squats with comparable weight dumbbell held at chest.

This is a great, longer grind–looking at 30-40 minutes if you keep moving!

CrossFit:

Warm Up:

2 Rounds:
* :30 Jumping Jacks
* :30 Arm Haulers
* :30 Glute Bridges
-Into-
1 Round:
* :30 Burpees
* :30 Plank Hold
* :30 Air Squat

7 Rounds, starting every 3:00
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

Cool Down:
2 mins/side gut smash
2 mins/side lizard/couch stretch

You have to move fast to get through these rounds–aim for smooth and steady on the snatches and lunges, then all out for the 6 burpees (lateral, 2 foot jump). Four rounds would probably feel like enough. HEHEHE.

Sunday

CrossFit:

Warm Up:
12 min EMOM:
Min 1- :40 alt high knees/butt kickers
Min 2- :40 alt single leg deadlift (woodpecker)
Min 3- :20 Russian Twist + :20 Hollow Hold

5 rounds for time:
2 Turkish Get Ups PER SIDE
25 KB Swings
30 Double Unders

Rest 1:30 b/t sets

Cool Down:
3:00 Bone saw calf smash (L)
3:00 Bone saw calf smash (R)

Choose a heavy-ish but manageable weight for the get ups–if you can breeze through them, or skip steps and not fall over, take the chance to focus and make it a little tougher. This is “for time” but more for quality–you’ll get lit with the swings and dubs, but the 90s rest should be ample to get composed again.

Feeling normal

My sister showed up to a zoom call the other day dressed up with lipstick and earrings on.

She hadn’t left her house in 3 days.

She’d seemed down on a previous call, but on this one she was happy and talkative

When we asked her what was up, she said

I dressed up like I was going out because I wanted to feel normal

˄ ˄ ˄ Have you done this yet? It works!

….

Your circumstances have changed…

You’re stuck in the house…

You’re worried about money…

Your “normal” routine has gone to sh—

But YOU haven’t changed.

You still want to feel like your normal, capable self.

You know that if you do, you’ll have a much better chance of getting through this intact

The bad news is..

You can’t think yourself into it.

No amount of toughness or willpower is going to get you to normal.

You have to physically DO something.

Like dressing up.

Going for a walk.

Or working out

When we say you can live a better life through fitness.

It means that when you move your body, it moves your mind.

The strength you gain from taking care of your physical self spreads to everything you do.

When sh— gets hectic.

It’s time to take steps to build and preserve your confidence.

Take showers, groom yourself, dress up.

Train hard, eat well, recover.

Grab every bit positive energy you can generate.

Confidence is earned through action, not thoughts.

Get after it this week.

Coach “earn it” Jay


 

Announcements

Hale @ Home page – Updated daily.

All of our zoom workouts and replays can be found on our Hale @ Home page, located here – https://crossfithale.com/haleathome/

It also has all of our class schedule and meeting links to set appointments with your coaches.

The Hale(y) Show – Daily at 7:30am on FB and Youtube.

Times are tough, and we want to bring some levity, fun, and useful information to help us all get through this together. The Haley show is a live discussion with Hale coaches and members to keep up with each other and talk about ways that we can all live a better life.

We go live in our Facebook group every day at 7:30am with replays going to our Youtube channel shortly afterwards.

Here’s an archive of past shows.

 

800g Challenge bonus

It’s week 2 of the 800g challenge, and your bonus point this week is for eating leafy greens. If you’re signed up, don’t forget to log your scores, and watch the video in SugarWod to make sure you’re keeping up with the points!

 


 

Workouts for the Week

Monday

CrossFit:

Warm Up:
2 rounds:
* 1 perfect stretch
* 10 bootstrap stretches
* 5 yoga push ups
* :30 high knees/:30 butt kickers

A. Strength:
3 Rounds for Quality
Dumbbell Bulgarian Split Squat-10 reps
Dumbbell Single Leg Romanian Deadlift-10 Reps

**Perform both exercises on one leg before switching legs**

3 sets on each leg
Pick a weight that allows you to maintain integrity of movement

B. MetCon:
4 Rounds for Time:
400m run
15 DB push press
15 DB suitcase DL

Hard Cap 15 mins

Cool Down:
3 mins/side couch stretch
2 mins/side pigeon

Lots of single leg strength work today! It’ll be a fun superset to move from the split squat to deadlift on ONE side–this is a great opportunity to work on balance on your weaker side. The time cap on part B is fairly aggressive. Run HARD and try to keep your breathing steady through the push press. If 400m takes you longer than 2:00 when fresh, scale down the run to 200 or 300m

MetCon:

Warm Up:
100m Jog
Knee to Chest
Ankle to Chest
10 bootstrap
100m Jog
10 push ups to down dog

A. Push Up Test:
Push Up Test
ONE SET max push ups, at hardest scaling you can do with good form (note number and scaling in comments)

B. 5 Rounds for Time:
100m Run
20 KB Swings
10 burpee + lunge + lunge

Cool Down:
Pec Smash
Tricep Smash

We’re testing out your push ups today! Give it one big go (to failure!)–we’ll work on finally nailing down push ups from your toes (or MORE from your toes!) over the next few weeks. For part B, keep moving at a steady pace–the burpee is designed as a complex: Down, up (no need to clap), lunge, lunge. Then try to use your legs to run. HA!

Mobility: 6:30pm

Shoulders & Upper Body!

Tuesday

CrossFit:

Warm Up:
Joint rotations:
* 10 head circles (5 R/5 L)
* 10 baby arm circles
* 10 big arm circles
* 10 shoulder rotations (5 front/5 back)
* 10 hip rotations
* 10 knees
* 10 ankles right/left

3 rounds:
* 3 burpee broad jump
* :20 sec squat hold
* :20 sec plank hold

A. Strength:
8 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
15 min AMRAP:
50m bear crawl
15 DB hang squat cleans (rest in remaining time)
50 double unders
15 burpees

Finisher:
Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

We’re working on your shoulders and midline today. Z-Presses develop shoulder strength while making you stabilize with your core). The best way to get good at a movement is by spending time in that movement. By using a PVC pipe/broom/towel as you implement, your able to get more time in the overhead squat position than you would with a barbell. Work on keeping your chest at the bottom and fighting for good position.

15 minutes should feel like a lot on this one! Try to move quickly as you transition and be tenacious at chipping away. It’ll be a grind, for sure!

MetCon:

Warm Up:
Tabata:
Jumping Jacks alternated with 2 rounds each of
Quadruped & Crab Hold

Then: 3 Rounds:
5 Push Up Negatives (toes! best quality)
10 Pause Air Squats
10 Hollow Rocks

MetCon:
12 minutes as many rounds & reps as possible
10 plank down & ups*
20 goblet squats
30 dubs/penguins

*these are NOT up downs; this is high plank (on hands, push up position) to elbow plank. 1 = down to elbows AND back up

Finisher:
3 Rounds:
20 Russian Twists
10/side Side Plank w/1 Breath Pause at Top
1:00 Rest

Some push up practice today and a fairly straight forward MetCon. Get comfy with a good hollow position in your plank, even when moving! Try to keep hips steady throughout. Finisher today works on midline strength & rotation. Think: strength and protection in twisting, moving odd objects, throwing things, etc.

Yoga: 6:30pm

Recovering from Monday/Tuesday and winding down!

Wednesday

CrossFit:

Warm Up:
5 minutes as many rounds and reps as possible:
* 50m Run
* 5 Ground to Overhead
* 10 shoulder taps
* 6 scorpion stretch

A. Strength:
10min Handstand Practice

B. MetCon:
2 Rounds:
0:00-4:00: Run 800m
4:01-8:00: as many rounds and reps as possible:
3 Wall Walk
15 Slam Balls (25/15) *

*Light object ground to overhead works here too. Pillow slams is another good substitution for slamming any frustration out 🙂

-Rest 4:00-

3 Rounds:
0:00-2:00: Run 200m
2:01-4:00: as many rounds and reps as possible:
2 DB Deadlift
4 DB Box Step-Ups

(Score is Combined Rounds + Reps)

Cool Down:
2 minutes nose in/mouth out to nose only breathing
2 minutes per side: BONE SAW!

Hustle on those runs!! The 800m should be an aggressive pace–if you don’t make the first one sub-4, pick up the pace (if you’re close!) or scale back to give just a few breaths before the gymnastics work. Get tight before those wall walks and go for quality–it’ll feel slow. You’ll probably lay on the ground. That’s OK.

Hit the 200s hard. Just try to keep moving with the DBs with minimal rest.

This all should be a fun and tough skill day!

MetCon:

Warm Up:
Roxanne
w/burpees

Then,

5 min AMRAP:
5 windmill/side + 15s hold
6/side reverse OH lunge
30s crab rocks

MetCon:
16 minutes, every minute on the minute:
min 1: 1 Turkish Get Up, Left + Max Heel Taps Over Object
min 2: 1 Turkish Get Up, Right + Max DB Pull Throughs

Cool Down:
2 minutes per side of each:
Deltoid Smash
Trap Smash

Today is all about being STEADY and stable. Turkish get ups are a big challenge for shoulder stability (one at a time!) in all positions. Try to breathe in your most challenging position–this should let you feel steady and confident in your position. If you find yourself rushing, THAT’S where to spend your focus!

Thursday

CrossFit:

Warm Up:
10-9-8-7-6-etc-1
* windmill stretch (5/side)
* pike push ups
*air squats
10 of each movement, then 9, 8, 7, etc. Round up on windmills to even out the sides

A. Strength:
4 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

B. MetCon:
10 minutes, as many rounds & reps as possible
10 Up/Downs
12 DB hang Snatch (6/side)
4 Candlestick Rolls
(landing with squat or pistol)

Finisher:
Tabata (8 rounds of 20s work/10s rest)
4 rounds in Hollow Hold
4 rounds in Arch Hold

If you’ve got pistols, try to keep non-working leg off the ground during step ups! Lateral Step-ups are a great scaling to practice pistols both in terms of strength AND giving a little extra room if the non working leg isn’t quite flexible enough to stay off the ground. Have fun with the candlesticks–they may feel silly, but they’re a great tool to practice footwork AND pistols with just a little help and momentum. PS, grab a yoga mat or plan to do these on a soft surface if possible!

MetCon:

Warm Up:
3 Rounds:
1:00 each
leg switches (jumps forward/back)
LIGHT Sumo Deadlift High Pull
Glute Bridge/Hollow Flutter Kicks

MetCon:
5 Rounds:
2:00 on; 1:00 Rest
20 plate hops
10 shuttle runs
Max squat clean

Score is total number of squat cleans.

Finisher:
3 Minutes, as many rounds & reps as possible:
V Ups (or tuck ups)

Interval day! A little bit of coordination in the warm up (foot switches) and workout (plate hops). Try to stay low and keep center of gravity the same throughout. Fast! Go! Choose a shuttle run that lets you save :45s to 1 minute for the squat cleans. Choose your own adventure here–if you have only LIGHT equipment, you should move the ENTIRE TIME. If you’re moderate to heavy, try to keep moving with 2-3 big sets.

Mobility: 6:30pm

Hips & Lower Body

Friday

CrossFit:

Warm Up:
Alt. Tabata
8 rounds, 20 sec on, 10 sec off:
* Jumping jacks
* active squat hold

A. Strength3 Sets:
Bicep Curl “7s” **
10 Bench/Counter Tricep Dips

**
7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon:
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Air Squats
75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Air Squats
100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Air Squats
125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the
remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

Cool Down:
2 mins/side scorpion/bicep stretch
2 mins/side pec smash

The push ups are the BUSINESS end of this workout. Bust out your tank tops today!! Each part of the MetCon increases in difficulty as your arms fatigue. If you’re sore from double unders or need to sb out, go for mountain climbers–60/90/120 (single count!)

MetCon:

Warm Up:
400m Run/3 min dance party

A. Core Crusher:
With one DB/Soup Can/etc
10/side side plank rotations
20 Supported Tuck Ups to side of DB
30 Hollow DB Switches

*start in side plank, DB in top hand. Touch DB to ground in front of you, rotate back up to side plank with arm up to sky
**With hands propping you up and DB in front of feet, extend legs out to left side of dumbbell, then tuck back to supported seated position. Extend legs to right side of DB, then back to supported position. That’s ONE
***Hold hollow position (balance on butt) with DB in one hand; scissor legs and pass DB through, like you’re dribbling a basketball (one hand switch = one rep)

B. MetCon
10 minutes, as many rounds & reps as possible
50 Slam Balls/Pillow Slams
40 Jumping Lunges
30 Push Ups
20 Up Downs
10 Sit Ups to Straddle

Score is total rounds + reps

Cool Down:
2 minutes per side of each
Gut Smash
Couch Stretch

The extended warm up should be pretty tough work! A few new and novel ab exercises to spice things up and get you sweaty. Be sure to BREATHE to keep your big sets going–these have huge carry over to gymnastics and other skills that require you to keep your belly tight (EVERYTHING!). The 10 minute metcon should be FAST! Go as hard as you can through each movement, as the next should be a little relief on the burning body part.

Saturday

Saturday AM Throwdown:

“David Markland”
5 Rounds for Time:
5 Clean-and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

*As written with barbell (135/95); Use heaviest dumbbells you have for clean and jerks–if you go lighter, feel free to scale up to 10. If no pull up bar, scale to alternating plank row with a medium heavy dumbbell.

There was this one video on IG of the coaches working out… Cullen had his game face, Jay was shouting, Wendy was crushing pull ups and stuff…. THIS IS WHAT WE WERE DOING.

CrossFit:

Warm Up:
200m jog, then:

:30 seconds for each movement
* high knees ( slow)
* butt kickers ( slow)
* figure 4
* woodpecker
* inchworm
* high knees (fast)
* butt kickers (fast
* mountain climbers
100m jog

then..

* 1 min pigeon pose right
* 1 min pigeon pose left

MetCon:
For Time:
800m Run
40 Supine Toes to Bar
40 KB Swings
40 Row/Plank Row
400m Run
30 Supine Toes to Bar
30 KB Swings
30 Row/Plank Row
200m Run
20 Supine Toes to Bar
20 KB Swings
20 Row/Plank Row

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

Working on STAMINA here. The runs and reps should feel faster as you go, but that round of 30 should be tough! We’ll be super strict on quality on the supine T2B, so goal is to be mindful of your low back staying on the ground. If you have access to rings/towel/ring rows/resistance bands, you’ll use those for the row portion. If not, we’ll modify!

Sunday

CrossFit:

Warm Up:
3 rounds:
* 20 single unders or hop over Dumbbell
* 4 sit throughs
* :20 sec wall sit
* 12 Dumbbell pull throughs

MetCon:
In 25 minutes:

MIN 0:00-10:00
As many rounds and reps as possible:
15 Thrusters (DB/Ball/KB)
20 Russian twists(w/ ball/DB)
100m run

10:00-15:00
REST!

MIN 15:00-25:00
As many rounds and reps as possible:
15 Lunge + Lunge + Squat * ( no weight)
20 sit-ups
100m run

* Lunge R + Lunge L + Squat = 1

Cool Down:
3 mins/side shoulder/scap scrub

Two ten minute AMRAPS! Ouch!! Both should fee like a decent workout on their own. Both are leg and ab focused. Enjoy the runs as a little active “recovery” mid workout and try to keep moving through each movement with minimal breaks 🙂

 

If there is a load…

You have to bear,
that you can’t carry
I’m right up the road
I’ll share your load
If you just call me

– Bill Withers, Lean on Me.

In tears as I type…

(Sniff)

We need each other right now.

Remember those plans you had for life before the virus?

You were gonna get stronger, lose 20 lbs, go on vacation…

You had GOALS!!!!

All gone to sh—

  • “Some days I don’t even want to get out of bed”
  • “Kid is driving me crazy, I can’t hold a thought in my head”
  • “I lost my job, I’m not sure what I’m gonna do!”

˄ ˄ ˄ Actual quotes from from Halers we talked to last week.

You’re struggling…

You’re sad…

You’re anxious…

So are we.

We’re worried about you…

ourselves…

the business…

the world…

This f—king SUCKS!

But…

Getting through things like this is EXACTLY why Hale exists.

Community support can get you through anything.

Hale is the best “job” your coaches have ever had, and the best community we’ve ever been a part of.

No, we’re not selling you anything or asking for money.

Your ongoing support, presence, and encouragement is helping the business of Hale get through this.

We truly thank you for that.

All we ask is…

If you’re going through anything like the folks we talked to last week.

Or worse…

Tell us.

You’re not alone.

We’re here to help you in any way we can…

Workouts…

Advice…

Food…

Injuries…

Equipment…

Or if you just want to talk. <— especially

Book a call with your coach…

Or reply to this email…

Tell us what you’re going through.

Let us help, or find someone who can.

Click a name below and book a call, we’re here for you.

(Seriously…we’re lonely without you! Talk to us!)

Coach “when you need a friend” Jay

PS – Workouts for the week below.

PS – 800g challenge starts tomorrow. You can still sign up TODAY by going here. – https://crossfithale.com/the-800g-challenge/

PPPS – The day after we closed Hale. A few coaches got together and worked out together at the gym. It was depressing and lonely.

We put in this playlist from Bill Withers and finished the workout with smiles on our faces.

Two weeks later, he died…

That man defined soul.

RIP


Workouts for the Week:

Monday:

CrossFit:

Warm Up:
A. 5 min AMRAP:
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups

then,  2 mins/side couch stretch

A. Strength
Every minute on the minute for 15 minutes*
MIN 1 – 10 DB Power Cleans into Front Rack Hold
MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold
MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement until the end of the minute. (no score, just do it!)

B. Metcon
15 minutes, as many rounds + reps as possible:
20 Alt. Jumping Lunges
20 DB Sumo Deadlift
20 DB Pull Throughs
(plank, pull DB from one side through to the other)
(Score is Rounds + Reps)

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

The static holds in part 1 will make this feel way spicier than it looks! Stamina will be a big part of part B–maintaining big sets of lunges and push press will be tough–try to get through in 2 sets or less.

MetCon:

Warm Up:
2 Rounds
1:00 Jog
10 Up-Downs
10 Slam Ball or High Vertical Jumps (touch ground, explode up)
10 Backpack/DB Thrusters

MetCon:
20 minutes, as many rounds & reps as possible:
10 Burpees
30 Mountain Climbers or :30 High Knees
20 Ground to Overhead (backpack or DB)
30 Sumo Deadlight High Pulls (or broad jumps)
(Score is Rounds + Reps)

Cool Down:
2 mins/side forearm smash
2 mins easy breathing–belly, ribs, chest/upper back

Finisher (optional):
3 Rounds
:30 Reverse Plank Hold
15/15 Single Leg Fire Hydrants
15/15 Single Leg Kick Backs
15/15 Clam Shells
(No Measure)

This is going to be sweaty and LONG! The 20 reps of ground to OH + 30 sumo deadlift will be a lot. If you’re in a place with a heavy rock & dirt you can drop it on, you could also do atlas ball toss (or odd object)

Tuesday:

CrossFit:

Warm Up:
2 minute AMRAP:
Up-Downs

into…

Every minute on the minute for 4 minutes
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest

2 mins T Spine smash (w/peanut or foam roller) w/overhead reach

A. Strength:
Every 1:30 for 4 Rounds:
5-5-5-5
DB Tempo Front Squats (3s down, 1s pause, fast up)*

B. MetCon:
4 Rounds for Reps:
1 minute each:
DB/Med Ball Squat Cleans
DB Bent Over Row
Up-Downs
Single DB Alt. Hang Snatch
Rest
(Score is reps per round)

Cool Down:
2 mins/side scap scrub

This one is a bit like fight gone bad! Work to fatigue, move to another movement, repeat!! Take the first round at 80% and try to match or beat your score go forward.

MetCon:

Warm Up:
400m run, then
15-10-5
Hang power clean
Strict Press
Lunges
Air Squats

2 mins/side hamstring floss

MetCon:
16 minutes, as many rounds + reps as possible
10-15-20-25…and so on
DB/Backpack Hang Power Cleans
Up-Down + Jump Overs
*200m Run (or 100 skips/1 min dance party) after each full set
(Score is Rounds + Reps)

Use the runs as “active recovery” but don’t go too slow. Keep a steady eddy pace on the up down + jumps–you want to be able to count the same cadence in your head every rep. Down-up-step-hop!

Cool Down:
2 mins/side high hamstring smash
2 mins/side pec smash

Wednesday

CrossFit:

Warm Up:
200m Jog
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
200m Run (test time for 400m run later)

A. Strength:
4 minutes, as many rounds + reps as possible:
8 PER SIDE single leg hamstring bridge + pause
20 plank shoulder taps (to scale up, lift one foot!)
8 PER SIDE single leg deadlift/floor touch
-1:00 Rest-
4 minutes, as many rounds + reps as possible:
8 Glute Bridge-Ups
2 Inch Worms
8 Alt. Reverse Lunges

B. MetCon:
12 minutes, every minute on the minute:
Min 1-2: 400m Run
Min 3: Max burpees in 45 seconds

-Rest 3:00-

10 minute AMRAP:
200m run (or 1:00 cardio of choice)
30 lateral hops over DB/etc
10 up downs

Score today is SLOWEST run! Go hard! It’s going to be tough to go again after the burpees, but push that pace 🙂

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

MetCon:

Warm Up:
200m Run
10 Cat Cow
10 Scap Push-Ups
10 DB Hammer Curls

10 Hand Release Push Ups
10 DB High Pulls

10 T-Push-Up
10 Curl to Press
200m Run

For Time:
600m Run
15 DB Thrusters
400m Run
25 DB Thrusters
200m Run
35 DB Thrusters
(Score is Time)

Cool Down:
2 mins/side quad smash
2 mins/side calf smash on KB/bone saw

Thursday

CrossFit:

Warm Up:
Alt Tabata:
8 Rounds, 20s on/10s off, alternating between:
Jumping Jacks/High Knees
Stretch–Samson, Bootstrap, Shoulder Circles, Cat Cow, etc

then, 2 mins/side hamstring floss!

A. Strength
30 Tempo DB Floor Press
-Rest 2:00-
30 Tempo Up-Right DB Rows

3 seconds down, 3 seconds up, pause for a breath as needed
(10 min cap)

B. MetCon:
20 minutes as many rounds & reps as possible:
15 DB Romanian Deadlift
15 DB Hang Clean & Jerk
15 DB Floor Press
2:00 Plank Hold
(Score is Rounds + Reps)

Cool Down:
2 mins/side pec smash

Adjust this workout based on the equipment you have–if you have only super heavy DBs, you may choose to do 1 arm clean & jerk or similar, or hold across your body for floor press. If you only have LIGHT objects, slow the movement down (go strict!) or go single leg/staggered DL

MetCon:

Warm Up:
2-3 Rounds
50 single skips/penguins
5/side 1-arm upright rows
5 Up-Downs
5/side 1-arm DB deadlift
5 Up-Downs

MetCon:

Every 3:00 for 5 Rounds:
50 Double Unders/Penguins/Single Skips
20 Alt. DB Snatch
10 DB Bent Over Row

Score is slowest time of all rounds.

Cool Down:
2 mins/side trap smash (doorway/floor)
2 mins/side lat smash

You have to keep a steady pace on the snatches to make it through with time to rest–choose a medium weight–they shouldn’t be so light you can just yank with your arm to get overhead, but they shouldn’t be so light that you can’t do 15+ unbroken. Use 2 DBs/KBs/resistance band for bent over rows as able.

Friday

CrossFit:

Warm Up:
5 minutes, as many rounds & reps as possible
10 Sit-Ups
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist

A. Strength:
Every minute on the minute for 15 minutes:
MIN 1 – :45 Double DB Swing (or KB)
MIN 2 – :45 DB Front Rack Hold
MIN 3 – :45 Heel Taps Over DB

B. MetCon:
2 ROUNDS of the following:

3 minutes, as many rounds & reps as possible
40m Shuttle Run*
30 Single Unders (or penguins)
-Rest 1:00-

3 minutes, as many rounds & reps as possible
40m Shuttle Run
5 Single DB Front Squats (hold w/two hands)
-Rest 1:00-

Cool Down:
2 mins/side low back smash
2 mins/side bicep smash or airplane stretch

If no space to shuttle run, sub 10 jumping lunges or up down/turn around (180 degree hop). This workout is like a case of the zoomies. Drink your coffee. Get amped. Be like your cooped up dogs & cats. GO FAST on those runs!

MetCon

Warm Up:
3 Rounds:
10 Alt. V-ups
10 Good Mornings
7/7 SA DB Swings
10 Reverse Lunges

MetCon:
Against a 15 min Clock:
800m Run (sub 60 burpees)

straight into…

As many rounds + reps as possible
20 DB Lunges
20 Tuck Ups
(Score is Time)

Cool Down:
2 min/side pigeon stretch
2 min/side lizard stretch

The run is the main event! Go for it, especially if you have a hill! Get it! Then come back and do some other things. But really, go run!!! Even if you have stairs to get back into your house, you’re only doing this once. If you absolutely CAN’T do that…. sub a 400m farmer’s carry (hold something large + obnoxious) or 60 burpees.

Saturday

Saturday Morning Throwdown

“DB Kalsu”
For Time
100 Thrusters
5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.

Score is the total time it takes to complete all 100 thrusters.

Gross. And amazing. The DB thrusters will be a big test–shoot for a mid-weight. Something you can do 10-15ish thrusters with when fresh, MINIMUM. Warning: this is a LOT of work. Plan to take a rest day tomorrow if you go hard.

CrossFit

Warm Up:
:30s Alt. Knees to Chest
:30s/side Leg Swings
:30s Alt. Lunges
:30s Broad Jumps
10 Burpee into Broad Jump

A. Squaterday
Every 3:00 for 5 Rounds:
8 DB Front Squats
12 Single DB Goblet Squats
20 Air Squats (fast)
-Rest Remaining Time-

B. MetCon:
3 Rounds for Max Reps:
1 minute each:
Double Unders/Penguins
DB Push Press
DB Jump Squats* (one DB across chest)
Squat Hold (no weight)
Rest

*5 burpee penalty during rest minute if you come up from the squats

Cool Down:
2 mins easy breathing–belly, ribs, chest
2 mins/side couch stretch

It BURRRRNNNNNSSS USSSSSSS! Push through that quad burn on the supersets of squats. Oh, and then that MetCon–the first three minutes will get you out of breath and burning, but WATCH OUT for that static squat hold! Find a good position (not slumped over) and breathe. Score is the total # of push press, jumping squats, and dubs/penguins

Sunday

Warm Up:
200m Jog, then:

3 minutes as many rounds & reps as possible:
2 Sit-Ups
2 Hand Release Push-Ups

MetCon
For Time:
Run 800m
40 Double DB Power Clean
Run 800m

At 15:00, start:
Run 400m
30 DB Renegade Rows
Run 400m

At 25:00, start:
Run 200m
20 DB Devil’s Press
Run 200m
(Score is Total Time)

Cool Down
2 mins/side achilles/heel smash w/lacrosse ball
2 mins/side scap scrub w/ball

This one is a big push of running–it’s on the longer side, so gear up for a long sweat. Set up outside if possible 🙂

Living Better Podcast – Ep 48 – Stay healthy without leaving the house.

This Monday marks 14 days since “shelter in place” began.

Keep it up! It’s making a difference.

Two weeks is long enough to force you to have to develop a new daily routine.

When it comes to fitness, this means addressing four key areas:

  • Training
  • Nutrition
  • Recovery (sleep)
  • Stress management

Nail these four and you will continue to progress in your fitness, even from home.

Over the weekend, a few of your coaches came together via the internet for a roundtable discussion to talk about how they are addressing these four areas for themselves.

Coach Wendy, Heidi, Rebecca and myself also give their best suggestions for things YOU can do to improve your own fitness routine.

In this podcast, we discuss:

  • designing a “starting” routine for exercise
  • The value of keeping a regular schedule
  • why it’s normal to want to overeat during this time
  • How to prevent gaining weight
  • our best tips for getting a great night sleep
  • how we really feel right before workouts

We know you’re going to get something useful out of it.

Coach “two weeks down!” Jay

Show notes


Announcements/Useful Things

Schedule Updates

CrossFit will now be offered Monday-Friday at 6:30am and Sat/Sun 9:30am. Mobility will be Mon/Thurs at 6:30pm, and we’re also adding a weekly Saturday Throwdown WOD. Check here for the latest & greatest. 

800 Gram Challenge

The 800g Challenge starts on Wednesday April 1st!

One simple rule…eat 800g of fruits and vegetables every day. That’s it!

The only thing you need to do to prepare is to have fruits and veggies in your house!

More details in your inbox tomorrow! Click here to watch the Ted talk about the challenge –

Google Earth for the Win!

Ever wonder how for “to the corner and back” ACTUALLY is?! Google Earth has a “measure” function. Download the app on your phone, or see the web version here. Plot your various run routes to the corner, around the block, or on your fav trails. Thanks, Dianne, for the tip!


Workouts for the Week

Monday

CrossFit:

Warm Up:
6 min AMRAP:
200m Run
10 DB Rows
10 Goblet Squats
5 Push-up to Down Dog

A. Strength:
12-10-8-6
Unbroken DB Thrusters

*If you only have one lighter set of dumbbells, TEMPO will make these feel harder. 1-2-3-down-1-2-3-up should feel torturous! Make sure you breathe where you’re most comfortable, perhaps at the TOP of the press!

B. Metcon:
For Time:
800m Run
30 DB Thrusters
30 DB Bent Over Row
400m Run
30 DB Thrusters
30 DB Upright Row
200m Run
30 DB Thrusters
30 DB Push Press

Cool Down:
2 mins/side lizard or couch stretch
1 min/side pigeon stretch

It’s the thruster game today–in round 1, see if you can go 20, then 10, or as many as you can in set one. With less “rest” for your legs and arms (shorter run!), you may feel a little more pumped for rounds 2 and 3. Aim for SMOOTH sets as you go, perhaps breaking it up 3 times.

Metcon:

Warm Up:
3 Rounds:
100m Run
20 Single DB Front Squats
**20 Push Press (rnd 2)
***20 Thrusters (rnd 3)
5 Up-Downs over DB

16 minutes, as many rounds & reps as possible
400m Run
20 Backpack/Single DB Thrusters
10 Burpees Over Backpack/DB
(Score is Rounds + Reps)

Finisher:
2-3 SETS
5/5 Arnold Presses
20 Alt. Object Slides
30 Russian Twists

Cool Down:
2 mins/side deltoid smash
1 min focused breathing: 4/4/8

This WOD should be a burner–3-4 rounds is definitely possible. Really try to push on the burpees–find a cadence that feels mildly UNsustainable…Chances are, you can power through 10 and use the run (at 70% effort!) as recovery.

Tuesday

CrossFit:

Warm Up:
3 Rounds
10 Backpack/Plate G2OH
:30 BP/Plate OH Hold
25 Lateral Hops
5 Push-up to Pike

A. Strength
12 minutes, every minute on the minute
MIN 1 – 10 DB Bench Press
MIN 2 – 10-15 Diamond Push-ups
MIN 3 – :30 Wall Walk Hold/ HS
Hold

B. MetCon:
6 minutes, as many reps as possible:
MAX DB Bench Press
*Each break complete 7 Burpees.

(Score is Reps)

-2:00 Rest

6 minutes, as many rounds & reps as possible
100m Run
10 Alt DB Snatch
(Score is Rounds + Reps, note in comments)

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

OH HI, ARMS!!! Later in the 6 minutes, expect to be doing more burpees–it’ll turn into more cardio (plus push ups), but try to keep moving. Rest a little before you pick up your dumbbells to make sure you’re ready for a bigger set. If no bench available, prop shoulders up on medicine ball, stool, etc, and hip bridge up!

MetCon:

Warm Up:
3 minutes of skipping/agility drills

5 min AMRAP:
30s Squat Hold
10 Lateral Step Ups/Cossack Squats
10 T Push Ups

15 minutes, every minute on the minute
MIN 1 – :50 MAX Double-Unders or Air Squats
MIN 2 – :50 MAX Backpack/DB Lunges/Step Ups
MIN 3 – :50 MAX Plank Rotations

Score is total reps PER ROUND

Finisher
Alternating Tabata
8 Rounds (:20 ON / :10 OFF)
1 – Hollow Rocks
2 – Sit-Ups

Cool Down:
1 min Cobra
1 min/Side Scorpion/Airplane Stretch

BREATHE into your ribs!

This is a great day to mix in some equipment if you have it–a jump rope would be fun, or mix in some step ups to a high deck/planter/whatever you have. Keep moving fast through each minute–legs will burn for the lunges, but you’ve got this!

Wednesday

CrossFit:

Warm Up:
Tabata (8 Rounds, :20s on/:10s off)
1. Alternating: Mountain Climbers + Down Dog/Lunge Stretch
2. Alternating: Good Mornings + Side Plank (2 right, 2 left)

A. Strength
4 Rounds:
10 Slow DB Curls
10 Slow DB Sumo DL
1:00 Hollow Body Hold

Again, time under tension and TEMPO will make these feel heavier. Don’t rush!! Make sure you LOCK OUT your curls at the bottom. Flex yo’ triceps!

B. MetCon:
12 minutes, every minute on the minute
MIN 1 – :45 Shuttle Runs/Row
MIN 2 – 20 DB Suitcase Deadlift
MIN 3 – 7/7 DB Reverse Lunge

Cool Down:
2 mins/side high hamstring smash (on box/chair)
2 mins/side bicep stretch (T, on ground) or smash

Goal today is good quality work–be methodical with your strength movements and use your best possible form and balance for the deadlifts and the lunges. If needed, set up some targets or go just to mid shin on the deadlifts.

MetCon:

Warm Up:
2 Rounds:
10 SLOW Arm Haulers (like face down superman snow angels)
8 Bootstrap Stretch
6 Push-Up to Pike
4/4 Single Arm Suitcase Deadlift

2 Rounds:
200m Jog
30s/side OH Hold (if DBs) OR 50m OH carry
10 Sumo Deadlifts

Warm Up:
6 minutes, as many rounds & reps as possible
10 Lunges
:30 Single Under
10 Air Squats
:30 Deadbugs

5 Rounds for Time:
400m Backpack/Sandbag Run*
20 Backpack/DB Sumo DL
1:00 Backpack/DB (2) Overhead Hold

(Score is Time; 25:00 cap)

*If unable to run, wear backpack for 30 up downs

Cool Down: 
2 mins/foot lacrosse ball smash
2 mins/side BONE SAW

This one is all about the loaded run, and 5 rounds is a LOT! Get outside!

Thursday

CrossFit:

Warm Up:
6 minutes, as many rounds & reps as possible
10 Lunges
:30 Single Under
10 Air Squats
:30 Deadbugs

*if no jump rope, sub “penguin” drill or fast feet/plate hops

A. Strength
10 minutes, every minute on the minute
MIN 1 – 12 DB Front Squats
MIN 2 -:40 Double Unders or Mountain Climbers

B. Metcon
For Time:
50-40-30-20-10
Air Squats
Sit-ups
Double DB Russian Swing (or KB swing)
(Score is Time; 15:00 cap)

Cool Down:
2 mins/side low back smash
2 mins/side lacrosse ball collarbone/neck scrub (seated, by hand)

For the strength portion, go as heavy as possible on the squats–sub out a sandbag or heaviest object you can find to squat with. For the metcon, really make the swings about flexing your legs–it should feel more like a jump every time.

MetCon:

Warm Up:
Alt Tabata:
1-Up Downs/Dance Party
2-Lunge variation: back/forward/cossack/jumping

Alt Tabata:
1-Footwork drills–switches, fast feet, skiers, etc
2-Easy Push Ups

2 mins/side couch stretch

For Time:
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
2fer Mountain Climbers*
*Opposite knee to opposite elbow, PER SIDE

Cool Down:
2 mins/side quad smash (focus just above knee)
2 mins/side tricep smash

Load up a backpack as heavy as you possibly can and get pumpin! You could also use dumbbells or if needed, a towel or resistance band to create tension & press.

Friday

CrossFit

Warm Up:
3 Rounds:
200m jog–>run–>run HARD
10 groiners/samson lunge
10 up downs
10 plank rotations w/pause
20 crab “rocks”

*In 3rd round, test your distance for the WOD. At a hard, 75-80% pace, this should be about 50 seconds. One minute, TOPS. For non runners–25 slam balls or 50 “penguins”

A. Strength
4 Rounds:
15 Slow Tuck-Ups
10 DB Push Press (w/ Slow Lower to Shoulder)
1:00 Plank Hold
(Score is Weight)

B. MetCon
Every 3:00 for 4 Rounds
200m run (HARD!)
10 V-Ups
10 DB Push Press
10 Burpees
(Score is Each Set for Time)

Cool Down:
2 mins/side achilles/heel scrub w/lacrosse ball (use hands)
2 mins/side foot smash

MetCon:

Warm Up:
2 Rounds:
200m Jog
20 DB Good Mornings (or put backpack ON!)
10 per side DB press (10 backpack push press)
5 Up-Down Step Up/Double Squat Up Downs

12 minutes, as many rounds & reps as possible
10 Backpack/DB Clean & Jerks*
5 Burpee Over Backpack/DB or Box Jump
200m Run
(Score is Rounds + Reps)
*Hang cleans if using DBs/smaller bag

Finisher:
3 Rounds
2:00 Max Plank Hold*
20 Feet Together Squats
50m Farmer’s Carry–any heavy/awkward object

*Any variation of Plank Hold is allowed. Goal is to hold as long as possible. Use a low target for feet together hold

Cool Down:
3 mins breathing. Legs up wall or 90 degrees. 4 count in, 4 count hold, 8 count out. Option to smash upper/lower back.

Another fun chance to mix in some equipment: if you have a ledge/step/deck to jump to, use that for burpee box jumps.

Saturday:

Saturday Morning Throwdown

“Helton”
Three rounds for time of:
•Run 800 meters
•30 Dumbbell Squat Cleans (35/50)
•30 Burpees

This is a burly one. Looks so simple. Those squat cleans, though! If you have only lighter weight (i.e. you can do 10+ unbroken, scale up number of reps to 50…) Sub medicine ball cleans or odd object cleans if nothing else available.

CrossFit

Warm Up:
6 minute AMRAP:
20 jumping jacks
10 cossack squat w/pause
3 scorpion/airplanes per side
10 calf raises w/stretch at bottom

SALLY. Because your coaches love you.

A. Strength:
DOUBLE alternating Tabata (8 sets each; 8:00 total)
1. DB Bicep Curls
2. DB Deficit Push-up

Alternate back and forth between both movements for 2 Tabatas. Aim for a steady number of reps. Take a rest interval if things get sloppy!

B. MetCon:
16 minutes, as many rounds & reps as possible:
400m Run
20 Tuck Jumps
20 Up-Downs
20 DB Hang Power Cleans

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

So much jumping today. All about power. Take your time on the tuck jumps as you get tired–really pull your knees high and aim to hit your hands as targets. To scale away from jumping, try slam balls (or banded slams/rows)

Sunday

CrossFit:

Warm Up:
3 Rounds:
Skip around house/in place 1 minute
20 quadruped steps
10 woodpeckers
10/side standing high knee raise
1 perfect stretch/side

A. Strength
3 Rounds
8 Single Leg DB Deadlifts
8 SA DB Cleans
8 SA Front Rack DB Lunges
*1 Set = 8-8-8 on Both L/R Side
(Work up in weight if you have options. Otherwise, stay tight and work on impeccable balance!)

B. Metcon:
4 Rounds for Time
100′ DB Front Rack Walk
15 DBL DB Deadlifts
20 DB Thrusters
(Score is Time)

Cool Down:
2 mins breathing OUT into ribs
2 mins/side hamstring floss

Carrying and holding on to heavy things today–your grip and shoulders will be barking, for sure! Keep breathing throughout, especially on the carry. If you don’t have DBs, take the heaviest object you can for the walk, and sub out whatever weights you can for the DL and thrusters (i.e. KB)