You ever have a coach tell you to do LESS?

less weight, less reps, less speed

SLOW DOWN!!

Our coaches are just as likely to tell you to slow down as we are to tell you to go harder.

It’s not because we hate you…

Or we are trying to hold you back.

If you find your coach scaling you down, it’s usually because of.

1. Lack of Movement quality –

We want you to master the movement before adding intensity or weight. This goes to safety and performance.
If you don’t learn to move well at light weights, you will never learn to move well at heavier weights. Learn poor movement patterns and repeat them often and you’ll end up with injuries. If you want to stay injury free AND perform better, you might need to scale down.

2. To preserve the stimulus fo the workout –

Heavier weights and harder movements does NOT mean the workout is harder. When the goal of the workout is for you sprint for 9 mins, are you still sprinting if you finish in 25 mins?

It’s never random, and it’s never personal.

In the workouts for the week (posted below), you’ll find some suggestions on how to approach each day which can give you some clues on how to scale (up or down).

Check them out.

Go Crush it this week!

Coach Jay

PS – if you are still unsure, please ask! It’s your coaches job to make sure you’re getting a good workout every day.

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Announcements

Hale Open–Fridays from 2/22-3/22

The Hale Open is back! Show up each Friday for a challenging and FUN workout. We’ll follow the workouts of the CrossFit Games Open, so it’ll be a surprise until the day before! We’ll align with the same AM vs PM teams as last year . Choose wisely based on when you show up most Fridays!… or with whichever of your swolemates are the most convincing.

$30 gets you a T-Shirt in your team color. Remaining proceeds will be donated to the winning team’s charity of choice. Points will be awarded for those performing the workout (and logging into Sugar WOD), spirit, and various challenges. Sign up sheet is on the front desk.

Do YOU work with a local charity? We’d love to support the causes closest to our Hale family. Please email [email protected] with info or with any other questions.

Holiday Schedule: Monday, Feb 18th – 8am and 9am only; no teens class

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we found a GROUPON and it’s only $59.00 click here to book it! https://www.groupon.com/deals/gl-spartan-race-44

If you sign up, coach Mae is going to run a FREE prep course for members to go through how to attack some of the obstacles, and how to improve your running technique. That course will be run Wednesdays from 2/20 to 3/15 at 5:30pm.

The price of the race goes up as the date approaches, and we don’t know when the groupon runs out. Sign up, add yourself to the CrossFit Hale team, and pick 10:15am as your start time on Sunday.

 

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Workouts for the Week

Monday

On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Score is Slowest Round

This one is about speed and power. Move at a steady pace and rhythm through snatches–bobbles and wobbles will slow you down. Stay low on the burpees and go HARD. Good transitions and run quickly through shuttles. 

Basically, a skilled DB movement plus a “let’s see how fast I can push on this cardio.” Then rest & repeat. Go HARD (think 85-90% on your first set, and try to keep pace–you should have about 2 mins rest each round to recovery. 

Tuesday

AMRAP 18:
9 Power Cleans (155/105)
24 Push Ups
9 Front Squats (155/105)
12 Strict Pull-ups

Heavy-ish barbell and strict upper body strength work today. You’re looking for a great, solid set up and landing on the cleans–these should feel SMOOTH. Break ’em into smaller sets or fast singles as needed. Hit the squats unbroken :). There’s no need to force the pace today, as the pull ups and push ups will slow you down. 

Wednesday

A. Push Jerk
Build to a Heavy 3

B. AMRAP 15:
60 Double Unders
200m Run
10 Push Jerks (165/110)

After yesterday’s barbell work, the overhead today should feel both comfortable to pick up but MORE heavy, since you’re going overhead. If you’ve got the 10 unbroken (or MAAAAYYYBE), try to hit it for at least the first round as a skill goal. From there, break up into 2 sets if needed.

Your strategy on the double unders (don’t FRY YOUR SHOULDERS) and run will set you up for the push jerks. If barbell things are your jam, push on the cardio. If cardio is your jam, push for bigger sets on the barbell. Use part A to find your finesse–dropping under into a good receiving position and bringing the bar down to your shoulders will transfer over to your bigger sets well.

Thursday

A. 10 min EMOM: 1 Turkish Get Up

B. For time (but for GOOD MOVEMENT)
30 KB Swings (53/35–Russian!)
30 Ab Mat Sit-Ups
3 TGU/side
20 KB Swings
20 Sit Ups
2 TGU/side
10 KB Swings
10 Sit Ups
1 TGU/side

The Turkish Get Up is the absolute BEST for exposing you to all of the challenging positions–overhead, lunging, sitting up, etc–all while requiring absolute focus and stability.

Goal today: own your positions. Ask yourself, “Can I pause here?” on each position in the TGU. You should be comfortable enough to pause for 2-3 breaths in each SET position, or it’s like you’re not quite stable enough. Do not rush today. 

Somewhat of a recovery day–you’ll leave feeling better, stronger, and more mobile. 

Friday

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

This one is a total body combo of gymnastics and front squat movements. Legs! Yay!

Lots of movements today, but you’ll find a general pattern and flow with the barbell. Each movement is a transition into a slightly more difficult (but lower rep!) version of a front squat.  It’s a longer effort today–plan on a steady pace throughout. If you struggle with one movement (i.e. toes to bar), have a plan to keep moving!

 

Saturday

Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/75)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

Another team workout with increasing weight today. Strategize to your teammates’ strengths as weight gets heavier. Perhaps it’s longer sets/longer rest on the barbell, or singles. Things may change as you go, but communicate and have fun!

Sunday

For time:
800m run
30 slam balls (25/15)
30 walking lunges
400m run
20 slam balls
20 walking lunges
200m run
10 slam balls
10 walking lunges

This one is a simple, mostly bodyweight workout. Goal is to ACCELERATE under fatigue. With runs and reps getting shorter, muscle fatigue should be a little less mentally challenging, so you should feel like you can push a bit faster through each set. 

 

All of us at Hale wish a safe and Happy Holidays to you and your family.

The hard work, dedication, and focus make you put in every day makes us feel lucky to be your coaches.

Thank you for all that you do.

Below is our holiday schedule and our workouts for this week.

Coach Jay

PS We are doing a super secret 6-7am open gym on the 25th. Come in and throw down with us!

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Announcements

Holiday Schedule

Dec 24 (Monday) – 8 and 9 am class only. Our annual 12 days of CrossFit workout.
Dec 25 (Tuesday) – Closed – UNOFFICIAL OPEN GYM from 6-7am on Christmas morning.
Dec 26 (Wednesday) – 8 and 9 am class only
Dec 27 – Dec 30th – Normal Schedule
Dec 31 – Normal schedule, but no 6:00pm or 6:30pm class (last class 5:30pm)
Jan 1 – 8 and 9am class only
Jan 2 – Normal schedule resumes.

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Overview for the week:

The long workouts were pretty TOUGH last week, no?

For many of you, things didn’t feel right until Thursday or Friday…and your goal was to come in and get moving.

With the holidays this week, you gotta get it in where you can. We have our 12 days of CrossFit workout on Monday, and a workout you can do on your own at home on Tuesday.

If you are up early and want to get in for some heavy stuff, we’ll have an unofficial open gym from 6-7am on Christmas, with a workout you can throw down with the coaches on.

For the rest of the week, we’re biasing towards a bit of heavy lifting and technique work on the oly lifts. You should base your effort on how you feel each day. If you’re been travelling or are otherwise fatigued, focus on moving intentionally and with good technique. If you feel great, push the intensity a bit.

Email us if you have questions at [email protected].

 

Monday

In the style of the song “The 12 Days of Christmas”…
On the first day of Christmas, my true love gave to me…
1 Thruster (95/65)
2 Front Squats
3 Power Cleans
4 Deadlifts
5 Bar Facing Burpees
6 Toes to Bar
7 Lunges
8 Heavy Rope Dubs
9 Weighted Sit Ups 35/25
10 Wall Balls
11 Pull Ups
12 HSPU/Push Ups

On the second day, 2 front squats AND 1 thruster…
On the third day, 3 power cleans, 2 front squats, 1 thruster… etc

I’ve been looking forward to this workout ALL YEAR. This version is extra fun, with barbell complex in 4-3-2-1. Light weights mean you should focus on quick efficiency, and it should feel snappy and fun.

There’s a good deal of upper body strength in this one. The heavy rope double unders will be hard to find a rhythm on, but at least you won’t get the whip marks. Shoot to do each movement unbroken, and minimize transitions between movements.

Tuesday

4 Rounds:
15 Burpees
20 Sit-Ups
25 Air Squats

Super simple! Do it with the whole fam (maybe in your jammies???!) before the holiday festivities get into full force. Perhaps make a game of it… 15 burpees… get to open a present… 20 sit ups…

Anyhow, just get moving. This should take 10 or so minutes. 

Wednesday

A: Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Wooooo!!! How low can you go?! This one will test your comfort in getting under the bar. You’ll get more momentum through the hang and full squat clean, but you’ll be starting to fatigue. Get set for your reps and move QUICKLY. 

B: 3min AMRAP:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

3min AMRAP:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

3min AMRAP:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

Score is rounds and reps for each couplet. These are SPRINTS. A stretch goal would be one round per minute–you’ll have to JAM on the bike/row, and then get straight to your bar. These are short bursts. if you’re feeling great, make it hurt!

Leg fatigue will play a part here… bike into increasing weight squat cleans… yeahhhh buddy! Use your rest periods to get your heart rate down and catch your breath. Be as purposeful as possible to take long, deep breaths before you go again.

Thursday

15 min AMRAP:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Bear crawl will be the dog here, and it has the potential to feel like a long slog. Best bet is to move quickly–either BIG steps with your arms to cover some extra distance, or use Coach Mike’s bear “scamper-gallop-run” strategy. 

All THREE of these movements are cardio heavy, and grip may eventually play a part. Aim to use your legs as much as possible in both the row and the swings. Should be a solid, steady 15 min effort.

Friday

A. Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

Another fun Oly complex today. Get comfortable with your top-down setup going into the squat snatch, as a missed position here will make or break your lift. If you’re still working on these movements (aren’t we all?!) focus on receiving in a good position each time and building consistency across each movement–if we were to take a snapshot of your power snatch and start of OHS, they should look the same… your squat snatch receiving position should mirror the bottom of your OHS. Feel it!

B. For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Score is time.

Choose a weight you can go MINIMUM 12-15 reps when fresh. If you’re comfortable with these movements and weight, your goal is to do the power snatches and overhead squats unbroken, then either medium sized sets or FAST singles for the squat snatch. Pick up the pace as you get closer to the end.

Leave a little in the tank when you hit your burpees. Aim to move at a smooth 80% here, and stay LOW as you jump over the bar. Be ready to transition to the next movements–the OHS and squat snatch will be HARD if you’re panting uncontrollably. Times should be mostly in the 7-10 min range.

Saturday

“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Assault Bike
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65) *(light, could do set of 10+ if needed)
30 Clean and Jerks (115/75) *(medium, set of 7+ not TOO bad)
30 Clean and Jerks (135/95) *(moderately heavy, could do a set of 5)
30 Clean and Jerks (155/105) *(heavier…  COULD do 3, but probably breaking to singles)
30 Clean and Jerks (185/135) *(you’re doing singles; a weight you can make but isn’t easy)
30 Cleans and Jerks (205/145) *(if you get here, this should be HEAVY)

Big, long team buy-in with the 3 rounds of bike and T2B. End your set/turn when you start to slow down, and do NOT go to failure with your grip.

For the increasing “Grace” weights, choose weights for your team that allow you to continue adding weight through the rounds. See notes above. There’s a 30 minute cap today, so it may help to think of more of an “AMRAP” mentality than a finish-this-for-time-no-matter-what type of deal. Do NOT go soft on the last weights–it should get heavier and heavier, and these may not be weights you often do in a workout. Good news! With your buddies around, you’re only doing one at a time anyhow!

Sunday

 

A. Build to Heavy Set of 5 Deadlift

Deadlift days are fun days!! Enjoy, and work up to something heavier than the workout. Aim to move smoothly “down and UP!” to transfer over to your quick touch and go reps for the workout.

B. 7 Rounds for Time:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

The first two movements WILL tax your midline AND get your heart rate up. Take a second to compose yourself when you hit the deadlifts. These should generally be unbroken, though if you feel yourself losing form, drop, take a breath, and start again. 

Simple, effective. Use the sit ups to breathe and manage your intensity. Move smoothly through everything else. You’re looking at about a 15 minute, sweaty effort today. 

 

This might be the most important week of the winter.

It’s the last week before most people go on vacation.

Which means you’re…

—>Rushing to meet end of year deadlines at work

—>Finishing last minute holiday shopping

—>Studying for your last finals and term papers

—>Arranging your holiday travel/dinners/plans/parties

In other words, its super flipping STRESSFUL this week.

With all this stuff going on, you can be excused for skipping a day or two at the gym….

You’ll get back to it when things calm down…

Right???

The only problem is….today is Dec 17th…

Next week is Christmas

The following week is New Years…

So if you take THIS WEEK off (or easy), you are looking at (potentially) 3-4 weeks off!

If you’ve worked hard all year to develop healthy habits.

The next 3 weeks are critical to avoid developing UN-Healthy ones.

That’s why we’re here and open for you throughout the holiday season.

Check our hours (and your workouts for this week) below.

See you at the gym.

Coach Jay

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Announcements

Holiday Schedule

Dec 24 (Monday) – 8 and 9 am class only. Our annual 12 days of CrossFit workout.
Dec 25 (Tuesday) – Closed
Dec 26 (Wednesday) – 8 and 9 am class only
Dec 27 – Dec 30th – Normal Schedule
Dec 31 – Normal schedule, but no 6:00pm or 6:30pm class (last class 5:30pm)
Jan 1 – 8 and 9am class only
Jan 2 – Normal schedule resumes.

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Overview for the week:

Your goal this week is to keep your momentum going. Get in and do what feels good. Scale whatever you need however you need to scale it, just get your days in.

With a bunch of short workouts during the 12 days, we are back to medium weight, long-ish conditioning workouts this week. Your super-skill day is Wednesday, when we’ll be going overhead with squats and handstands.

Should be a fun one, and set you up nicely for the holidays.

Email me if you have questions at [email protected].

 

Monday

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/75)
Chest to Bar Pull-ups
Front Squats (115/75)
Lateral Barbell Burpees
Push Jerks (115/75)

Score is total time.

Well, this one will be a fun combo!! Alternating between gymnastics and lifting will test your agility… try to focus on the same positions across the cleans, squats, and push jerks to make it feel smoother. Weights are moderate on this, and it should be tempting to go for big sets… BUT… DO NOT GO TO FAILURE. 

The cleans give way to pull ups (your grip will LOVE YOU!)…. Front squats will make the burpees feel glorious, and the burpees (heart rate AND arms) will make the jerks feel lovely. Aim for 1-2 sets on the 21s and 15s, and DEFINITELY unbroken on the 9s with the barbell. Get through more than half of the reps in the first set (say, 12-9 or 15-6 for the 21s) so that the second set gives you a little reprieve before the next movement. Expect a solid 20 min or so effort.

Tuesday

5 Rounds, On the 5:00:
15/12 Burpees OR Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)

Score is individual splits.

Go 80% HAM on the bike or burpees and try to hold on for the rest of the rounds. If you smash through the cals, you could easily be done in 30s… but everything else will suffer. Have a breathing strategy to start and USE YOUR REST to catch up. Deep, focused breaths will help your legs and lungs recovered.

All cardio today. If you’re quick, you should have about 2 mins rest each round.

Wednesday

A: Build to a heavy 5 Overhead Squat

B: 12 min AMRAP
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Score is rounds + reps

This one is aptly named “Dead Arm.” This one is CLEARLY going to tax your shoulders. Scaling for HSPU will be a STRICT movement. That is–STRICT HSPU (to a mat if needed, or fewer reps), pike/box push ups, or STRICT barbell press (all at a weight/number you can complete in 1-2 sets). FEEL THA BURN.

Move through OHS unbroken, as picking up the bar multiple times will be expensive on your energy to stabilize. Deadlifts are so light, they should feel like “rest.” Breathe through them so you get back to the HSPU with some energy. OHS weight is the limiter today–pick something you can do all reps unbroken. Use heavy 5 as a way to warm up BEYOND the weight you’ll use for the workout so you’ll feel smooth and stable when you hit the metcon.

Thursday

18 min AMRAP:
3 Rope Climbs
20/14 Calorie Assault Bike
60 Double Unders

This is a longer metcon, and the rope movements are going to be taxing. Three rope climbs in a row will require you to be SUPER EFFICIENT (2 pulls! Do it!) to save some grip as you go. Your shoulders will likely not feel fresh after the dubs, and breathing hard will make it more difficult to string the climbs together.

That said, BOTH of the rope movements can be frustrating. Prioritize practice today over the sheer number of rounds you get. We’d rather see you do ONE rope climb per round than scale it from the get go. Likewise, dubs won’t happen without practice–aim to work on them for a minute or so each round, if you’re close. If you can string together a few, maybe work up to 20 reps each time.

If both of these movements have you pulling your hair out, choose ONE to work on today. Skills day!!!

Friday

3 Rounds for Time:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Score is time.

This is going to be a fun pacing game. Steady on the row (aim to be off in 1:30 or less…1:00 if you crush the row), unbroken on the wall balls (YES. YOU. CAN!!), and hold on for the rest. Transitions between movements and between reps will cost time.

Two challenges for you: unbroken wall balls, and straight to your first burpee… and your next one, and your next one. Be tenacious!! It’s better to have 12 burpees left than staring at the ground wishing they’d finish themselves. You control your suffering with your cadence on the snatches, row, and burpees. Aim to keep all of your rounds under 5 mins. 

 

Saturday

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Damn. Midline and grip in a fun little there and back chipper. It’ll feel difficult to pick up your legs on the runs, but try to keep moving at a good clip. Everything after the 800 is downhill!

In the first half, aim to move smoothly and efficiently, hitting at least one big set of toes to bar, but leaving some grip left in the tank. You may choose to cycle a few power cleans, but these are heavier than normal, and fast singles are the way to go for the majority of your reps. If you find yourself resetting your grip at your hips, you may as well have dropped it and set up fresh. SAVE YOUR GRIP. Scale power cleans to something you could hit for 3-5 with confidence. 

In the back half, pick up some speed. Build your pace on the last 400m run, and get scrappy on the toes to bar. One decent set (5? 7?), and then whatever you can do with minimal rest will get you through!

Sunday

3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)

Score: Did you do it or not?!

This one is for QUALITY. Aim for good positions over speed. There’s a little low-key cardio thrown in the middle, but it isn’t designed to be an all out effort.

Dumbbells and single leg work will expose allllll the corners you might want to hide. Hello, janky left arm!! Aim to move with better form every round, and ensure you hit a good lock out position each time. Test it by taking a breath–does it feel forced and horrible? We might have some work to do to loosen you up. Focus on balance on the deadlifts. Again, it’s not about just smashing through the work, it’s about transferring these skills over to life and other movements. 

Smile! It’s the last day!!!!

A few quick announcements.

1) Our Holiday party is at East Brothers Brewing at 6pm tonight (Friday Dec 14th). Join us to celebrate the year with Dave’s ribs, beer, a raffle, and friends.

2) NO 6:30pm class tonight! Last class starts at 5:30pm.

3) This Saturday and Sunday, we want you recovering from the 12 days. There will be NO 8 and 9am classes this weekend. Instead we will have open gym from 12-2 on Saturday and Sunday. If you want to get your workout fix in, we will have a workout and warm up posted that will be lower intensity.

If you can’t make it, or are just sore, we encourage you to REST this weekend. We’ll be back to a normal schedule on Monday.

Looking forward to seeing you tonight!

KaRanCindy

In teams of 3, 18 mins to complete:

“Karen”
150 Wall balls 20/14 lbs to 10/9 ft target

Then
“Randy”
75 Power snatch 75/55 lbs

Then, in remaining time,

AMRAP of:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats

– Only 1 team member works at a time
– Work can be split as needed
– Score is rounds and reps of “Cindy” completed

Move well, move intentionally, and have fun with your friends. You’ve worked hard the last 12 days, and we don’t want you trying to set records today. Just move well and sweat.

Smile! You’re halfway there!

Today’s workout goes wayyy back to 2008. It’s one of the first workouts of the 2nd CrossFit games in Aromas.

Check out footage of the ladies doing this back in the day.

No Nanos, no Lululemon, some folks couldn’t even do the deadlifts…

I bet many of you could crush the times of some of these ladies today.

Let’s see!

Workout:
2008 CF games workout
5 rounds for time of
5 deadlifts 275/185 lbs
10 burpees

12 min cut off

Coaches Notes:

Your goal today is to sprint. You should be able to do all reps unbroken for the first couple rounds, so make sure you scale to a weight you can do for at least 5 reps when fresh.

For the burpees, focus on getting down fast and controlling your feet.

Your coach will encourage you to be intentional and fast through each of the movements, but to set up properly for every deadlift.

On the first day of CrossFit, my coach gave to me….

Nasty girls!

We always start the 12 days with Nasty girls, because it’s one one of the most fun workouts we do every year. It’s short and sweet and sets you up for the rest of the week to come.

Quick logistics note. This week and next we’ll be revealing the workouts every day at 5pm on the blog, rather than a week at a time. If you’re planning your week, plan on showing up every day!

When you show up, do the workout, and scale it appropriately so you can keep showing up for all 12 days. Each day you do, you get entered into a raffle for prizes at the party!

Day 1 of the 12 days – Nasty Girls

Crossfit:
3 Rounds for time of:
50 air squats
7 muscle ups
10 hang power cleans (135/95)
(20 min cap)

MissFit:
3 Rounds for time of:
50 air squats
7 Push ups
7 Ring rows
10 dumbbell hang power cleans (35/25 lbs)
(20 min cap)

“Nasty Girls” is a fast, fun workout designed to test you gymnastic and weightlifting skills. Times on this one will range from 6 mins to 20 mins depending on scaling and how well you do on the gymnastics.

For the air squats, just move through them quickly. For the muscle ups, do them if you have them, but scale them down to 7 pull, then 7 push based on your ability.

For the pulls, you can choose:
7 Chest to bar pull ups
7 pull ups
7 ring rows

For the push, you can choose
7 ring dips
7 ring push ups
7 push ups

The hang power cleans shouldn’t give you too much trouble. Pick a weight you can do at least 5-7 without stopping if you’re scaling down from the given weight.

The power in this workout is in how all these movements are combined together. Each round is a little more difficult than the last.

Hug your coach today!

It’s the last week of November…That means it’s almost time for the 12 days of CrossFit!

While most people are going into hibernation and setting themselves up for a rude awakening come the new year, you’ll be doing 12 benchmark workouts in 12 days and getting you ready to go into the holidays strong!

Your goal for the 12 days will be to SHOW UP! It doesn’t matter how well you do, just THAT you do. After it’s all done on Dec 14th, we’ll be celebrating with good friends, good food, and good beer.

Use this week to set you up to be ready for the 12 days.

Announcements

Share your feedback and win a month free!

This is your last week to share your feedback for 2019.

Please take a min and fill out our survey here.

At the end of this week, we will hold a raffle for all the folks who filled it out, and one lucky member will win a month free membership!

 

Guest Day Dec 1st – 8 and 9am

Sign up your guest(s) and have fun working out with them at our monthly Guest Day. There will be no barbell work, but you’re guaranteed to be sweaty by the end.

Free to all. Ages 18 and up. Sign up at the front desk or email [email protected] and let us know you’re coming

 

Nor Cal Masters 2019 – Jan 26-27th 2019

The Nor Cal masters is a local CrossFit competition for folks 35+ only. It’s a well run, fun, 2 day comp that helps raise money for charity. Mike, Larry and I did it last year and had a blast! We are hoping to get a dozen Halers out to compete this year.

If you have never done a competition before, this is a really good one to start with…

Some details.

• two days and 6-7 workouts – Jan 26-27
• No handstand push ups, snatch, or muscle ups
• Divided into age groups (35-39, 40-44, 45-49, etc)
• It’s just over the bridge in Marin, and well organized/run by TJ at TJ’s gyms for the last 9 years

It’s friendly, accessible, and fun. It’s the only competition I do every year, and great timing to prep for the CrossFit games open.

The reason we are announcing it now is that it sells out every year! If you want in, you need to sign up now before it sells out. Click the link below to register. Cost is $250. We will be preparing in the lead up to it by practicing workouts from 2017 and 2018.

Click here to register

 

12 Days of CrossFit!

Cookie exchange and Decorating party Nov 30 @ 6:30pm

Our fav way to kick off the holiday season is to bake some cookies, put on some music, make some cider (or egg nog) and decorate the gym. This is just a simple get together, no workouts, no costumes…just fun with your friends.

Not to worry if you have dietary issues, we have some amazing creative bakers who always bring diet friendly options. If you are less creative, grab your fav store bought cookies and join us for some festive fun.

12 Days of CrossFit! Dec 3rd – 14th

Holiday Party – Dec 14th @ 5:30pm @ East Brothers Brewery

On to the programming.

 

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Overview for the week:

Our goal this week is to set you up for the 12 days of CrossFit, which starts next Monday.

Our heavy days are Monday (Overhead Squats) and Wednesday (Bench, Deadlift, Squat clean). There are a bunch of lighter, more cardio heavy workouts mixed in with those, and a guest day workout with a partner on Saturday.

If you’re resting this week, consider Thursday and Sunday for the rest days. If you show up for 4-6 days this week, you’ll be ready for the benchmarks!

Note that for the NEXT TWO WEEKS after this, I will be posting the workouts daily for the 12 days instead of the weekly post. Part of the fun is not knowing what is next.

Email me if you have questions at [email protected].

 

Monday

A: 3 min AMRAP:
21 Overhead Squats (95/65)
21 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

B: 3 min AMRAP:
18 Overhead Squats (115/75)
18 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

C: 3 min AMRAP:
15 Overhead Squats (135/95)
15 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

D: 3 min AMRAP:
12 Overhead Squats (155/105)
12 Burpee Over the rower
Max Calorie Row
Rest 3 Minutes

Each round is scored separately as total reps + calories.

You’ll be challenged to keep a good position while you’re tired with this overhead squat workout. The weights go up each round, and you’ll want to select a weight that allows you to finish each round in 1-2 sets. If the given weights are too heavy, select something that allows you to do 25, 20, 15, and 10 reps without breaking up the sets. Another option for the movement is front squats.

Move steadily and intentionally on the burpees to get through them, and save your energy for the rower. Get as many calories on that thing as possible!

 

Tuesday

15 min AMRAP:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Score is rounds + reps

Goal of this workout is to keep moving with few breaks for the entire 15 mins. Pick a weight for the power clean that you can do 25+ reps when fresh, and a scaling on toes to bar that allows you to do them in 1-2 sets.

That said, if you need to break it up to keep moving, then do it! You want to be moving and breathing and sweating, not standing next to the bar during this one.

 

Wednesday

In Teams of 3
A: As many rounds as possible in 7 mins of:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

A: As many rounds as possible in 7 mins of:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Rest 3 Minutes

Each round is scored separately as total reps for each.

Three movements, three AMRAPS, and 3 teammates. The goal today is to lift some light/medium/heavy weights with your friends. It’s a great way to get some weightlifting work in while keeping up the intensity.

Select a weight that you can handle for 21+ reps (first weight), 15+ reps (second weight) and 10+ reps (third weight). You will want to split up the work evenly between your partners…we want you to working hard for larger sets, but never to failure.

Use the 3 mins of rest to change weights on your barbell and record your scores, as well as recover.

 

Thursday

6 rounds for time of:
15/12 Cal bike or row
12 Burpees
100 Meter Farmers Carry (53’s/35’s)

Plan on breathing HARD today. Since you’re doing 6 rounds, you’ll need to figure out the appropriate pacing to make sure you can keep moving. The farmers carries should be an unbroken 100 meters, so select your weight so you don’t have to put it down.

If a bike is free, select that first. Burpees should be smooth and steady so you can transition right to the carries.

 

Friday

5 Rounds of:
4 min AMRAP:
400 Meter Run
5 pull ups
10 push ups
15 air squats
Max Squat Cleans (135/95) in Time Remaining

Then, 2 min rest

Score is total number of reps of squat cleans

Doing a lot of different movements today. The goal is to get through the run and gymnastic movements as fast as possible to leave yourself maximum time for the squat cleans. As you get tired, it will be a challenge to maintain the pace. Set a benchmark in the first two rounds and then try to match it for the remaining 3 rounds.

This will be a good challenge of your ability to pace and stay focused.

For the squat cleans, select a weight you can do at least 10 reps without stopping. It should feel medium, not super heavy. If you are still struggling with the skill of squat cleans, you can substitute with front squats at a slightly heavier weight.

 

Saturday – GUEST DAY

As many rounds as possible in 20 mins (with a partner) of:
20 Wallballs (20/14)
20 KB swings (53/35)
20 Box Jumps (24/20)
20 Dumbbell push press (35/20)
200m run

Pushing, pulling and running. We’re going lighter with the weight today so you can keep moving. One person works at a time throughout this workout, but both of you will run together. Focus on moving smoothly and steadily in big sets. We’re particularly interested in your footwork today, make sure you place them in the right spot so you can use your legs for each of the movements.

Scale the weight to something you can handle for 10-20 reps.

If you’re feeling spicy, go for it solo.

 

Sunday

6 rounds for time of:

10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-ups

In this Sunday triplet workout, pick a weight on the dumbbell strict press that you can complete 20+ repetitions unbroken when fresh. With 60 total repetitions within the workout, a maximum of one break is suggested per round if you need it. If we are short on bikes, sub a row.

Smile!

After another rough week for air quality, we’re hoping to get back to normal this week. For Monday, we are planning to have a regular schedule, with all classes and appointments running as normal. We will keep the doors closed and advise how to approach the workouts depending on how the air quality goes to start the week.

Since we had to close over the weekend due to air quality, we are planning to run an 8 an 9am class on Thanksgiving morning, so you get keep your routine going. We’re also running 8 and 9am on the Friday AFTER Thanksgiving. See the end of this post for the workouts we’ll be doing.

Our thoughts are with the people affected by the Northern California fires. If you would like to donate, go to the American Red Cross to find out how.

On to the announcements…programming for this week at the end.

Announcements

Share your feedback and win a month free!

We are planning for 2019 and would love to hear from you.

Please take a min and fill out our survey here.

At the end of the month, we will hold a raffle for all the folks who filled it out, and one lucky member will win a month free membership!

 

Nor Cal Masters 2019 – Jan 26-27th 2019

The Nor Cal masters is a local CrossFit competition for folks 35+ only. It’s a well run, fun, 2 day comp that helps raise money for charity. Mike, Larry and I did it last year and had a blast! We are hoping to get a dozen Halers out to compete this year.

If you have never done a competition before, this is a really good one to start with…

Some details.

• two days and 6-7 workouts – Jan 26-27
• No handstand push ups, snatch, or muscle ups
• Divided into age groups (35-39, 40-44, 45-49, etc)
• It’s just over the bridge in Marin, and well organized/run by TJ at TJ’s gyms for the last 9 years

It’s friendly, accessible, and fun. It’s the only competition I do every year, and great timing to prep for the CrossFit games open.

The reason we are announcing it now is that it sells out every year! If you want in, you need to sign up now before it sells out. Click the link below to register. Cost is $250. We will be preparing in the lead up to it by practicing workouts from 2017 and 2018.

Click here to register

 

Christmas activities – Save the date!

Christmas Cookie exchange and Decorating party Nov 30 @ 6:30pm

Our fav way to kick off the holiday season is to bake some cookies, put on some Christmas music, make some cider (or egg nog) and decorate the gym. This is just a simple get together, no workouts, no costumes…just fun with your friends.

Not to worry if you have dietary issues, we have some amazing creative bakers who always bring diet friendly options. If you are less creative, grab your fav store bought cookies and join us for some festive fun.

Kid friendly.

12 Days of CrossFit! Dec 3rd – 14th (save the date)

12 Benchmark workouts in 12 days. Our fav challenge of the year!

Christmas Party – Dec 14th @ 5:30pm.

On to the programming.

 

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Overview for the week:

As the air starts to clear and we get back to normal in the gym, we’ve got a great slate of workouts for you to do!

We start heavy with a complex called “Macho man”, then hit two benchmarks on Wednesday and Thursday in “Christine” and “Cindy”. Later in the week, we finally get back outside and running again as the air clears up with a partner workout on Saturday.

We apologize for the air quality closures over the weekend, but to help make up for it, we’re adding classes at 8am and 9am on Thursday (Thanksgiving) for you to get your workout fix in. We will also have classes at 8 and 9am on Friday.

Don’t forget you can always see and log the workout by going to SugarWod and signing up for CrossFit Hale.

Coaches notes for each day are below in italics

Email me if you have questions at [email protected].

 

Monday

A: Build to Heavy Complex of “Macho man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

B: 12 min AMRAP (as many rounds as possible)
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Score is rounds + reps

For part A, the goal is to work up to a weight that you can do all 9 reps before you put the barbell down. For beginners getting used to the movement, it might be an empty barbell or a pair of dumbbells. For intermediate/advanced, it will be a mental challenge to keep the reps going.

Part B is the same movements with toes to bar added in. In part B, you can put the barbell down at any time, either mid-set or between sets. The push jerk is the limiting factor, so pick a weight that you can do at least 10 push jerks in a row when fresh. For the toes to bar, you should select a scaling you can do unbroken when fresh (without stopping).

 

Tuesday

For time:
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
28/20 Calorie Row or Assault Bike

Score is time.

Advanced/Intermediate athletes should do American swings for today’s workout. Beginners or people with back issues should focus on Russian swings (above eye level). The goal is to use the hips on the swings, and keep them engaged for the entire swing. Many struggle to keep them engaged when we go all the way overhead (American swing), so we advise keeping the range of motion short to ensure safety.

The goal for the swings is to do them as unbroken as possible (don’t stop swinging until you get the number listed). If your form breaks down, then break it up into 2 or 3 sets as needed.

Bike is preferred for this one, if available, as we’ll be rowing again tomorrow. Go a bit faster on the row/bike to finish under 2 mins for each set of calories.

 

Wednesday

Christine
3 Rounds For Time of:
500m row
12 Deadlifts (bodyweight)
21 box jumps (24/20)

Christine is a fun benchmark workout that uses your bodyweight as a determining factor for the deadlifts. You should choose a weight that you could do 25 reps of when fresh.

Goal today is to go FAST with good technique. You’ll be hitting this at 85-90% effort each round, and should be able to keep moving throughout. You should feel like you put in some WORK at the end.

We will spend time on technique in class today, and focus on pushing you to move faster…for bigger classes we may run two heats.

 

Thursday

– We are OPEN today for 8 and 9am classes.

Cindy
20 mins, as many rounds as possible of:
5 Pull-ups
10 Push-ups
15 Air Squats

“Cindy” is a classic benchmark, and great for both beginners and advanced athletes. It tests your ability to do full range of motion and maintain aerobic intensity even as your muscular stamina decreases. If you have a few pull ups and can go rx, GO for it. Even if you only get a few rounds, it’s worth the effort. If you’ve done this before, focus on fast transitions, smooth reps, and full range of motion. If you’re scaling down, we will be setting you up with a movement that allows you full range of motion (ring rows, elevated push ups, etc)

 

Friday

– We have 8 and 9am classes today.

3 Rounds for reps of:
3 Minute Calorie Row
2 Minute Shuttle runs (10 m)
1 Minute Sit-ups

Rest 2 Minutes Between Rounds

Score is total reps + calories across all rounds.

You’re doing 6 mins of work, then resting for 2:00. The goal is to set a good pace and maintain/repeat that pace across all 3 rounds. Use the info from the rowing monitor along with the reps of the run/sit up to check your pace and maintain it. What was my Cal/Hr? What was my Wattage? Did my power output change from round 1 to round 2? How many total reps did I get? Did I hold similar reps across the three rounds? Did I come out too hot? Learning how to pace is an essential element of fitness, so use today to practice.

If running is not an option, sub in calories on the assault bike instead.

 

Saturday

2 Rounds For Time (in teams of 3):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

30 min cap

One person will work at a time. For the runs, each person will run 200m before you move on to the next movement. We are doing this in 3’s so you will have a work to rest ratio of 1:2 (resting twice as much time as you’re working). This allows you to push the intensity on the runs and weighted movements more than if you did this on your own. For the weights and box jumps, pick something you can perform for 20+ reps when fresh…goal today is to work a medium/light weight and keep moving for the entire 30 mins.

The cut off for this workout is purposefully aggressive to create a challenge for you…if you move swiftly and keep moving, you have a chance of finishing.

 

Sunday

A: Max set of strict pull ups

B: 15 min AMRAP (as many rounds as possible) of:

5 Strict Pull-ups
10 Deadlifts (155/105)
10/7 Calorie Bike/Row
Score is number of rounds/reps you finish.

Practice on the strict pull up today. If you have them, use them! If you just have a few, scale the number down to something you can achieve in less than 60 seconds when fresh. If you’r working on strict pull ups, today is a good day to use the band for part A, and use the rings for part B (but with a challenging angle). It’s Very important to establish and build your ability to do strict pull ups before you move on to any sort of kipping.