Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.
No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.
Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! See below for a one sheet with all the rules and scoring details.
For this week’s announcements, Coach Heidi and Coach Jay recorded a podcast to talk about how we’re handling the COVID19 issue.
For all active Hale members, we will be: – Open on a normal schedule unless it becomes unsafe or we’re told to close. We will continue to practice super safe hygene, wipe downs, social distancing, and increased cleaning procedures.
– Running live zoom workouts every day at 9:30am for any active members who choose to stay home (recordings will be posted in the FB group)
– Reaching out to each of you individually to check in on your needs each week until things are back to normal.
– Offering personalized programming to anyone who needs it based on your equipment and goals if the zoom class doesn’t work for you or you need more.
A couple other announcements:
The Hale Throwdown will be postponed till a later date. Likely May or June depending on the situation.
All T-shirt pre-orders are in, come and pick yours up next time you’re in.
Workouts for the Week
For Time: 400m Run 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/26) 30 Hand Release Push-ups 50 Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run
RX+: Weight Vest
(Score is Time)
Keep counting and rhyming! This is a fun little chipper that should feel be a good burn. Keep a sustainable pace in the first half and aim to pick up speed as you go!
15 Minutes, Every minute on the minute:
MIN 1 – 20 Mountain Climbers MIN 2 – 20 Reverse Lunges MIN 3 – 15 Sit Up to Straddle
Each minute of work should take take you about 45s. Push your pace on the bike/up downs to scale this up.
A. Deadlift for load: #1: 3 reps
Take 3-5 sets to build to your heaviest 3 for today. May be a 3RM, may not–keep it cute!
B. For Time: 30 Deadlifts (245/165) 30 Toes To Bar 50 Double Unders 20 Deadlifts 20 Toes To Bar 50 Double Unders 10 Deadlifts 10 Toes To Bar 50 Double Unders
(Score is time)
Another whimsical chipper! Break your deadlifts early enough to keep moving–resting on the toes to bar will probably take you longer than a quick drop on the deadlift. Sprinkle in a few double unders to get you breathing hard.
4 Rounds, going every 3 minutes: 200m Run 20 Jumping Squats 20 Push Ups
Finisher: 3 Rounds: 1 min plank 30s left side plank 30s right side plank Rest 1-2 minutes
You’ve gotta move fast on that run to get through this and have some rest at the end! Cut yourself off at the 2:30 mark to leave just a tiny amount of time to recover before your next set. Your score is your time for each set!
*Start moderate and build to a heavy set with perfect mechanics.
Building on what we did last week–this will feel like a brain game again. Get super comfortable with your footwork. That will make or break your last few reps.
B. 10 mins, As many rounds and reps as possible: 6 Push Jerk (155/105) 15/12 Cal Row
(Score is Rounds + Reps)
Scale: Push Jerk (115/75)
Heavy and fast. Get it. Top scores should be in the 8-9 round range. Take a moment to get set so you can do your push jerks unbroken for as many sets as you’re able. If you know you can hit 4-5 rounds Rx (or at a heavy weight for you!), it’s worth giving it a go.
12 minutes, As many rounds and reps as possible:
25 Jumping Jacks 12 Heel Taps 15 Up Downs 12 Inch Worm
(Score is Rounds + Reps)
OPTIONAL FINISHER 3 Rounds: :30 Calf Raises (on an elevated surface) :30 Rest :30 Alt. Dead bugs -1:00 Rest b/t sets-
Heel taps: sit on your bum with a 6″ or taller target in front of you. Take feet up and over to right side, then up and over to left side, tapping your heels on either side.
This should be a pretty tough core burner. I think you’ll end up wanting more jumping jacks!
In 18 Mins, Every min on the min: MIN 1 — :50 Max Reps of “KB Flow” (53/35) MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 –:50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is… 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru (R)
Brain games again! It’ll be interesting to have so many reps rolled into one, but you should be able to find your flow as you go 🙂
3 Rounds: 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups
-Rest 1:00 b/t sets-
(Score is Lowest Cals on Bike)
16 minutes, Every minute on the minute:
MIN 1 – 5 Up-Downs + 15 Hip Hinge MIN 2 – 5 Up-Downs + 10 Push Ups MIN 3 – 5 Up-Downs + 14 Alt Jumping Lunges MIN 4 -:45 MAX Hollow Hold
(Score is Load)
Unweighted everything today, but that’s a LOT of work to get done in the minute. Your pace on the up downs will make the difference here! Scale back the number if needed so you’re done with that porition in 10-15s every round.
A. Snatch for load: #1: 3 reps
Power or squat snatch. Reset each rep as needed, but it should be a quick 3. Really use the warm up to drill your footwork and bar path. These should feel FUN!
30 reps for time of: Snatch 135/95#
This is a tough counterpart to our favorite sprint, “Grace.” The snatch is more technical, but technically more efficient–so while you won’t be able to get away with “slop” or grind through it in the same way, you should still be able to move powerfully and quickly.
Goal is for the majority of your reps to feel GREAT. Get tight, go again. Get tight, go again. Repeat.
“See Annie Run” For Time: 50-40-30-20-10 Sit Ups 200m run after each round, including the 10s
The run won’t be much recovery for your sit ups. Try to keep moving as best as possible!
Saturday Morning Throwdown:
In pairs Buy – in 400 Double Unders
10 Rounds, each partner Completes one full round:
5 Bench Press ( 155/105) 200m Run with med ball (20/14) 15 Med Ball Clean + Wall Ball (20/14) 2 Toes to bar + Pull Over
Buy – out 100 Cal Airdyne
1 Med Ball Clean + 1 Wall Ball = 1 rep
This one is a long one! Go for as big of sets as practical for the dubs buy in. Don’t red line, but chip away solidly. Play to eachother’s strengths and COMMUNICATE, too.
IN TEAMS OF 2… 3 Rounds For Time: 1000m Row 80 Wall Balls 60 Burpees
*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.
(Score is Time)
You go, I go! Save your green eggs and ham for after the workout! Aim for big sets on the wall balls and small sets on the burpees.
Maybe: 20 + 20 or 15 +15 +10 (each) and 5 burpees at a time. Whatever you can digest. Whatever keeps you moving without slowing down.
The Living better podcast is back for 2020, and we have a different format and theme. For our first episode of 2020, we are providing an update on our programs running throughout the month. Check it out and let us know what you think of the new format!
If you enjoyed this episode, please subscribe via iTunes or Stitcher.
Sold my car a couple months ago to live the bicycle life.
I love riding my bike, but I really should have thought through the fact that it was winter.
When I left the house for Friday’s ride, it was less than 40 degrees…for us Californians, that means FREEZING.
But I was motivated to get to the office on time for a meeting, so I did it.
According to Stanford professor and behavioral psychologist BJ Fogg, you can plot your likelihood of taking action on a chart based on how motivated you are and how difficult the task is.
If your motivation is high, and the task is not impossible, you’ll do it.
If motivation is low, but the task is easy (like letting the “next episode” start automatically on Netflix), you’ll do it.
If the task is too hard or motivation is too low, you will not take action.
We use these concepts at Hale to help you improve your fitness.
You’re motivated to some extent to either look better, feel better, or get stronger.
The most important step to you accomplishing that goal is showing up for your workouts.
The new classes starting this week are designed to
1 – Make it EASIER for you to show up,
2 – Get you more MOTIVATED to show up.
Check them out.
Metcon Class – Mon-Fri 6:45am and 6:00pm – 30 mins
The 30 min metcon class is perfect if your motivation is high, but you’re worried it’s going to be too hard. It cuts out complicated movements and shortens the class time so getting your workout in is easier.
Coach Heidi breaks it down:
Hale Barbell Club – Sunday 8 – 9:30am
Hale Barbell is great for getting stronger and more comfortable with the lifts. When Coach Rebecca teaches you how to move properly, it makes lifting seem easier, and seeing progress helps improve your motivation to keep going.
Coach Rebecca gives an overview here:
Hale Mobility – Sunday 9:30 – 11am
Hale Mobility gives you the tools to solve your own injury or mobility issues to make every workout more approachable. When you don’t have to deal with pain or restrictions, and you know how to solve any future problems yourself, EVERY workout seems easier.
Coach Mitch talks about it here
Saturday Morning Throwdown – Saturday 6:30-8am
Lastly, the Saturday morning throw down is all about pushing yourself with workouts you might not see in the normal classes. Sometimes you just want to see what you’re made of, and the novelty of challenge improves your motivation to strive for more.
Coach Wendy talks about it here
All these classes are included in your membership, and all on a four week trial to see which ones you like best.
If any of them sound good to you, get in and try them!
Your success always comes back to habits, and understanding how they work goes a long way to making sure they actually happen.
Since motivation can be fleeting, we want to help you develop the habit of showing up so often that it becomes easy.
PPS – My reward for riding my bike last week instead of driving.
All of our 4 week trial classes start this week and run 1/13-2/9. See videos and descriptions above!
Metcon: Weekdays (M-F) 6:45-7:15am AND 6:00-6:30pm Hale Barbell Club: Sundays: 8:00-9:30am Hale Mobility: Sundays: 9:30-11:00am Saturday Morning Throwdown: Saturdays: 6:30-8:00am
Next guest day is 8am/9am on Saturday, February 1st. Workout will be appropriate for all levels.
Workouts for the Week
Note – Workouts for the Metcon class and Hale Barbell Club will be posted in SugarWod the night before during the 4 week trial – Go to www.sugarwod.com, sign up and add yourself to CrossFit Hale.
A. Push Press 1RM!
Build to a new 1RM. Use appropriate rest between sets. No more than 3 failures at any given weight.
B. Push. Pull.
FOR TIME* 3-6-9-12-9-6-3 Push Jerk(155,105) *15 Cal Row After Every Set
(15:00 Hard Cap)
Scale: (135,95) (115,75)
Each set of push jerk should be done unbroken, except for MAAAAYYYYBE the 12–this will be your toughest set, but break it down mentally. Get to 7 or 8 in your first set (remember, you just did 9! yay!), so it’s a quick break, then back on to finish that round.
Aim to get faster in the back half of the workout–you can push the pace a bit harder knowing that sets get shorter and you’re almost done!
A. My Warm Up Is Your Workout (aka extended warm up)
8 min EMOM: Min 1: 8 Renegade rows Min 2: 20-sec hollow hold + 20-sec Hollow bar hang
The core work here should get you pretty sweaty. Think of it as 8 minute abs 🙂
B. Steady Eddy
5 Strict C2B Pull-Ups or Kipping C2B Pull – ups 10 Hand-Release Push-Ups 15/12 Cal Bike
Scale: Banded strict chest to bar pull ups
Continuous movement for 20 minutes–the strict pull ups will likely slow you down JUST A LITTLE in the later rounds. If you DO choose kipping pull ups, use this as skill work to improve your linking–it’s not meant to be grunt work to just get through it. So, if that means your first set is always 3 or more (and that’s where you struggle!), do it!
Pull ups and push ups should be 1-2 sets. Bike is steady, but keep it under 1:00 (that means 60-65rpm), or scale back. Aim for 8+ rounds
A. 1RM Front Squat!
Last week was a good chance to get a little taste of heavy weight so you didn’t go in totally out of practice. You should now feel confident in hitting 90-95% (or something heavy!), so now is the time to go for a new PR.
It’s been a long while since we’ve tested this: work quickly to the 85/95%, then take a few solid attempts, aiming to beat your PR (or last week) by 10lbs. Take lots of rest!
Scale: 5-5-5-5-5 at a moderate weight
(thats 5 sets of 5 to practice with a heavy-ish bar!)
B. “Speed Demon”
3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25) 30 Up-Downs
-8:00 Hard Cap
This should be FAST! Choose a weight that doesn’t require much thinking, or pause to re-adjust. GO!
To scale up downs: add a 45# (or more!) plate under your hands to ensure your jump forward lands in a good squat so you can jump STRAIGHT UP! These should be fast and without much struggle.
A. Pace Training
15 min EMOM, alternating between: MIN 1: MAX DB box step-overs (24/20) DB (40/30) MIN 2: MAX Double unders MIN 3: MAX Weighted plank hold (45/35)
*:50 work / :10 rest for all working minutes.
Consider this workout more like a training exercise for sustainability, not an all out effort. You should hit an unbroken set of 10-14 on the DB box step overs, 30-50 double unders, and hold your plank variation for :45-:50 without breaking. Scale accordingly!
B. Partner Finisher
In teams of 2: 6 min AMRAP: Weighted Sit-Ups (30/20)
Scale: DB (20/10)
*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.
A. Heavy SQUAT Clean & Jerk Practice
#1: 1 rep
*Build to heavier, but not 1RM, single squat clean and jerk*
Take this as a warm up to work up to AND HEAVIER THAN your weight for today’s workout. Practice moving smoothly from the squat clean into a thruster overhead. Exceed your workout weight to build confidence
B. “California Love”
For time: 30 squat clean + jerk (155/105)
**Complete 5 burpees after each 5 reps of clean and jerk. Workout ENDS with 5 burpees as well.
Today if your touch and go clean and jerks get scrappy, you’re better off setting up for a “fast single” each time and chasing good movement patterns than sketch reps.
There are no workouts today after 12 days of training in a row. Use this time to finish your shopping, walk the dog, or come join us as we volunteer at the Berkeley Food network on 9th street in Berkeley from 8:30am-9:30am.
We’ll be back on Sunday at 8am, here’s our full holiday schedule.
12/21 – Closed
12/22 – 8am class, 9am open gym
12/23 – 5:45, 9:30, 4:30, 5:30pm ONLY – Open gym all day – All other classes are cancelled.
12/24 – 8am and 9am only
12/25 – Closed
12/26 – 8am and 9am only
12/27 – 5:45, 9:30, 4:30, 5:30pm ONLY – Open gym all day – All other classes are cancelled.
12/28 – 8am and 9am
12/29 – 8am class, 9am open gym
12/30 – 5:45, 9:30, 4:30, 5:30pm ONLY – Open gym all day – All other classes are cancelled.
12/31 – 5:45, 6:45, 9:30, 12:00, 4:30 ONLY – Open gym all day – all other classes are cancelled