All posts by Jay

Crossing the Line

My dad taught me to look for the good in everyone. He believed people were fundamentally good at their core and deserved the benefit of the doubt.

He also taught me to not be anyone’s punk.

When a line is crossed, you DO something about it.

We’re all waking up to the fact that a LOT of lines have been crossed in our country.

But the best part about all of this is seeing people I know and love taking a stand to say.

“We’ve ignored this for too long, and it’s not ok.”

I stand with you as we all fight against a system of racial injustice and inequality.

Here’s what you’ve been doing about it.

1 – Showing up

For the people suffering these injustices…
For your friends and family who need your support…
For yourself and your mental/physical health.

You aren’t hiding in the shadows. You may not say or do the right thing, but your effort counts.

2 – Listening with love.

People are scared to say or do anything right now. You’re giving the people you care about a safe space to share how they feel without feeling like they’ll be judged or shamed.

3 – Taking a stand.

Demonstrating, donating, registering to vote.

You’re getting out there and making change, doing something in line with what you believe.


It’s making a difference!

Demonstrations have gotten more peaceful, more bad people are getting arrested, more police departments are adopting “8 can’t wait”…

Most importantly, people who’ve historically been on the sidelines are questioning their indifference and doing something about it.

There’s still a long way to go, but progress is a beautiful thing.

Keep fighting the good fight.

We love you.

Coach Jay

PS – To that last point, the people in charge at CrossFit have said things that don’t represent who we are or what we stand for recently…

So we are dropping “CrossFit” from our name and will be known as “Hale”.

Nothing will change in our commitment to helping you live a better life through fitness.

We’ll be talking about this more in this week’s Haley show. You can catch the show live here and the replays here 

PPS – We’re opening for classes on June 22.

Workouts for the Week


Strength & Conditioning

10 Minutes, every minute on the minute:
Min 1: Perfect stretch
Min 2: 45 sec yoga push ups
Min 3: 45 sec shoulder taps
Min 4: 5 bicep curls + 5 bent over rows
Min 5: 20 sec passthroughs + 20 sec around the world

A. Strength

On a 12 Minute Clock:
80 DB Floor Press*
*Every 20 Reps complete 10
Diamond Push-ups

B. MetCon

18 min As Many Rounds & Reps as Possible:
200m Single Arm Suitcase Carry (switch arms at 100m)
20 Shoulder Taps against a wall (Rx + 50ft Handstand Walk)
1min Hollow Hold (accumulate 1min total)

*Sub 20 Pull Throughs uncomfortable doing upside down

Cool Down:
3 minutes/side quad smash

For Strength: 12 minutes goes by pretty fast once the clock starts. In order to finish, you must complete at least 20 Floor Presses and 10 Diamond Pushups every 3 minutes. While you don’t need to move fast, you will need to steadily keep moving in order to finish.

We’ve been working a lot on shoulder and midline strength over the last 2 months. Moving forward, you’re going to start to see movements we’ve been focusing on in the strength part show up in MetCons. Hopefully you see the hollow hold in today’s workout and think “I got this!” The suitcase carry and shoulder taps will also test that core strength. Break the hollow hold into manageable sets, especially after you have a few rounds under your belt. You have a couple options today for the shoulder taps. Coach will show you how to perform the taps against a wall. If you have handstand walks or are working on handstand walks, feel free to sub shoulder taps with handstand walks or walk attempts. If you’re uncomfortable going upside down while at home, sub plank pull throughs.


Warm Up:
Easy 400m jog/3 mins cardio

3 Rounds:
10 slow mountain climbers
30s hollow hold
10 good mornings

Ankle/Balance Prep
Stand on one foot, hold ball, DB, etc
Other foot:
as far forward as possible
as for to side as possible
as far back…
as far behind other leg….
as low…. etc… play with balance!


Every minute on the minute for 18 minutes:
min 1: 4x (2/side) Lunge Complex*
min 2: 20 Plank DB Row
min 3: 20 KB swing

Lunge Complex:
Front Lunge + Lateral (Cossack) Lunge + Reverse Lunge
Complete all reps on one leg, then switch. Hold DB in goblet position if needed. Focus on working into FULL DEPTH on lateral lunge!

No score, just move!

Cool Down:
2 mins/side adductor smash

Goal today is to work on balance and coordination with single leg lunges–these lunges are great for overall mobility (especially the Cossack!), single leg strength, AND a good work up to pistols. Scale back other movements to manage about 40s of work each minute.


Strength & Conditioning

3 rounds:
10 bootstrap stretch
100m run
1:00 bear crawl
100m run

A. Strength
Every 3 minutes for 5 sets:
10/10 Goblet Split Squats
20 Stiff Leg Deadlift

B. MetCon
5 rounds, 3 minutes as many rounds and reps as possible:
4 Pistols
8 Situps
16 Double Unders

-1min Rest b/t sets-”

Begin where you left off each set
Score is total Rounds + Reps

Cool Down:
3 min/side couch stretch

More pistols!! The best way to get better at a movement is to actually do movement, even in a modified form. This week, we have small sets of pistols (only 4 at a time), so I encourage you to try a more challenging variation then last week. You may find that you’re pistols get better as you go. Try to keep a consistent pace through each AMRAP. The goal is to be as fast in that 5th set as you are in the 1st set.


Warm Up:
Tabata: 8 Rounds: 20s on/10s off:
Alternating: Mountain Climbers +Woodpeckers
Alternating: Push Ups to Down Dog + Air Squats

Ab Set:
For Quality:
V Ups
Hollow Rock
Hollow Hold (seconds)
Arm Haulers
Arch Hold (seconds)
12 min cap

B. 6 Rounds for Time of:
8 Hang Power Cleans
8 Push Press
8 Thrusters
Rest as needed to do next round unbroken! (:20-:30 may be enough)

Cool Down:
2 mins/side trap smash
1 min/side lay-on-the-beach oblique stretch

Goal is to do each round of this workout SMOOTHLY and unbroken–weight should be heavy enough that you’re struggling to keep composure by the last few thrusters!

Focus today is on consistency–smooth is fast. Nail your footwork and breathing to pop into each next rep.


Strength & Conditioning

400m run

3 rounds:
4/side windmill stretches
10 strict press
5 burpee broad jumps

400m run

A. Strength
Handstand Pushup:
5 Sets of 3-5 Strict OR
2 Negative OR
5 Pike Pushups

B. MetCon
For Time:
Hang Power Clean
Push Press
Box Jump Overs

Sub Tuck Jumps for Box Jump Overs

14 minute Time Cap

*Weight should be light. If you only have access to heavy dumbbells, scale the reps down to 15-12-9-6-3-1 with full reps of box jump overs

Cool Down:

3 mins/ calves stretches

For Strength:
Hopefully you built some confidence being upside down in our previous strength cycle when we worked on handstand holds. Today, we’re working on strict handstand pushup strength. Grab some pillows. This will be a fun way to get in some gymnastics practice from your living room.

For MetCon:
This workout is meant to be light and fast. Remember that feeling when doing the last round of thrusters during “Fran?” The weight is light enough where you’re strong enough to do all the reps unbroken, but you’re tired and you’re brain is yelling at you to drop the weight and rest just for a second. This should feel like that. Stick to no more than 2 sets during the higher rep rounds, then go unbroken for the last rounds. Just keep telling yourself one more rep!


Warm Up:
8 min AMRAP:
easy 100m jog
5 bootstrap stretch
5 6 point (perfect, strict) burpees


5 Rounds:
2 min on, 1 min off:
20 plate hops
200m Run (15 up downs or :45s-1 min cardio)
Max slam balls in remaining time

(sub DB snatch or similar)

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

Goal today is SPEED and AGILITY through the plate hops and run. I don’t want you to “save energy” for the slam balls, but when you get back, try to rep out a big set or two. Feel free to sub in DB snatch, slam pillows, or even box jump overs.


Strength & Conditioning

3 rounds:
2 perfect stretch/side
5 yoga push ups
20 jumping jacks
3 up downs

A. Strength
In 12 minutes:
4 Rounds:
Max Single Arm DB Row from bench or chair (max 25, slow down tempo if more than 25)
Max shoulder hold: alternate between front hold and side hold

B. MetCon
8 rounds:
90 seconds on/1 min of:
50ft Bear Crawl
50ft Walking Lunge
Max Rep Single Arm Kettlebell Swing Right/Left (Alternating each round)
Score is Total Swings

Scale to 2-arm swing in needed

Cool Down:
3 mins/ side shoulder smash

For Strength:
Go as heavy as possible on the row. Start with your weaker arm as that will determine the number of reps you do on your stronger arm. If you’re able to do more than 25 reps, slow the tempo down for remaining rounds. For the shoulder hold, keep your ribcage stacked (no arching of the back to get the weight up). Only hold as long you can keep arms above 90 degrees. I suggest using very light weight (like a wine bottle)!

For MetCon:
The single arm kettlebell (or dumbbell) swing is a great shoulder and core exercise because your core has to work harder to fight rotation (i.e. don’t twist your body as you bring the kettlebell between your legs) and your stabilizing shoulder muscles need to work harder than the traditional 2 arm swing. The goal here is to push hard on the bear crawl and lunge then focus on quality positions during the swing. During workouts like this, I like to focus on connecting my breath to the swing…inhale on the way down, exhale on the way up.


Warm Up:
“Roxanne” (burpees)
“Sally” (squats!)

For Time:
100m Run
30 Push Ups
50 Sit ups
70 Air Squats
100 Doubles/Mountain Climbers (2 = 1)
70 Air Squats
50 Sit Ups
30 Push Ups
100m Run
(20 min cap)

Cool Down:
2 mins/side quad smash or lizard lunge
2 mins/side hip flexor smash

Just keep chipping away! Squats will be rude! Each movement should be completed in 2-3 big sets, with minimal rest. Try playing with some mental cues–1/4 turn every set of squats, or similar. NO PENGUINS today–go for the mountain climbers and get your heart rate up for the last half of the workout. SORRY!


Strength & Conditioning

2 rounds:
200m run
10 good mornings
10 strict press
10 front squats
20 sec plank hold

A. Strength
4 Sets:
5 Deadlifts +
4 DB Hang Squat Cleans +
3 DB Front Squats +
2 Thrusters +
1 Cluster

Rest as needed between sets

B. MetCon
14 min AMRAP
200m Run
5-10-15…Goblet Squats

20 Alt. Bicycle Kicks
20 Tuck-ups
20 Russian Twists

Score is the Goblet Squat Round you finished + number of Goblet Squats into the next round. The run counts as 1 rep. For example, if you complete the round of 20 Goblet Squats, 200m run and 22 squats into the next round, your score is: 20+23

Cool Down:
5 mins child pose

For Strength: If possibe, go light the first set or 2 and really dial in form. The goal here is to concentrate on hip extension and positions while under fatigue. Don’t forget leg drive when performing all these movements. If you rely on your arms to do the lifting, this complex will be rough.

For MetCon:
I love ascending ladders because really challenge your pacing and stamina. The common issue people have when performing these types of workouts is that they go out way too fast (it’s just 5 squats, then 10 squats…) the workout really starts when you get into the 20+ squat range. Think 70-80% pace on the run i.e. faster than a recovery pace but slower than a sprint. You will need to control your breathing before picking that weight back up. Once you pick that weight up, try not to put it back down.


Warm Up:
3 Rounds:
20 KB Deadlifts/KB Swings
5/side Turkish Get Up Sit Ups
20 Russian Twists

A. 8 min Turkish Get Up Practice
(work up in weight, try various objects! Goal is 6-8 reps/side)

B. 5 Rounds on the 3:00:
20s Handstand/Wall Walk/Plank hold
1 Turkish Get Up DIRECTLY into 10 Overhead Lunge
(per side)

No score. Scale lunges to lighter weight (or just arm overhead) if needed.

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

Turkish Get Ups are so fabulous for coordination and stability. BONUS if you can use this and transition into another movement. Basically, you’ll start on the ground, stand up until KB/DB is overhead, then immediately complete 10 lunges. Reset and go from the opposite arm. This work is for QUALITY. If you need to scale back weight or number of lunges, do it! Each round should be done by 2:30.


Strength & Conditioning

3 rounds:
50m jog
25m running backwards
10 Alt Groiners
10 heel raises stretch
10 Plank to Pike

Buy- in:
1 Mile Run

“ Annie “
Double Under
Sit ups

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


Eight rounds of:
• Run 200 meters
• 11 Dumbbell burpee deadlifts, 60 pound dumbbells

These burpee deadlifts will be more than you bargained for. Use whichever weights make sense, but DO be sure that you’re in a good position before picking them up. The 200m run will probably feel too short…SO MUCH TIME with weights! Keep moving, this one is a grind.


Strength & Conditioning

Warm up:
400m Run


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

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
*Rest in remaining time

Repeat the above for 5:00-10:00

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

Repeat the above from 15:00-20:00

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 rep scheme here is pretty rude–when you’re fresh(er), you get to decrease reps of the devil’s press/DB movements (12-9-6) each round. When you’re tired, it’ll be tougher to pick up your DBs for the increasing reps! (6-9-12).

The 800g challenge!


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.

Click Here to Download

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.


April 6th – May 3rd


Click Here to Sign up! All you need to enter is your name and email, and we’ll send you instructions on what’s next.




We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. Instructions on how to set yourself up with SugarWod are located here


$100 grand prize, and two $50 raffle prizes for participants who log every day.


We hosted a Live Q and A prior to the challenge to answer your questions and explain the rules.

This challenge was designed by OptimizeMe Nutrition.

You’re READY for this…

You are MADE for this sh***

In all the talks we’ve done with Halers in the last few months, one thing stood out.

When things gets tough, YOU get tougher.

Seriously, go check them out again

  • David passed out in his first class, then came back 3 days later
  • Sarah re-wrote the story of her life through training
  • Dee and Cecilia never let busy schedules, kids, or life stop them from getting after it

You are some of the strongest and most mentally tough people in your community.

If there’s a burning building, you’re the people running INTO it.

Right now, your community needs you at your very best.

They need your energy, calm, and fearlessness.

While they’re out there checking the news every 5 mins and hoarding toilet paper…you’re calm, collected, and telling them it’s going to be ok.

And if someone needs food, healthcare, or financial support, you’re going to be the first ones in line to do it…

That who you ARE.

You’ve worked hard day after day to develop and cultivate that grit and fortitude.

Our job as coaches at Hale is to make sure you have everything you need to continue being badasses.

One of those things is training.

You need to move, you need to get stronger, you NEED TO SWEAT.

This week, we’re offering you even more chances to do that.

Online classes

For your online classes, we’ve got –

  • 6:30am CrossFit on MWF
  • 9:30am Metcon Mon-Fri
  • 3:30pm Teens Mon-Fri
  • 5:30pm CrossFit Mon-Fri
  • 6:30pm Yoga on Tues
  • 6:30pm Mobility on Thurs
  • 9:30am CrossFit Sat/Sun

You can find the full schedule, and all the links on our new Hale at Home webpage –

All classes are live and taught by one of your favorite Hale coaches, and all can be done with a pair of dumbbells or objects you can find around your home.

You do not need access to FB to get to these classes.

Personal programming

If you have specific needs, equipment, injuries, or goals, we have personal programming just for you.

If you’re interested, reply and let me know and I will assign a coach who will reach out and give you need to stay healthy and happy.

Additional support

Do you need nutrition help? Stress relief, toilet paper? Reply and let me know. We are here to support your health and happiness in any way we can.


Thank you for your ongoing support. Your suggestions, attendance, and words of encouragement have made all the difference in continuing to allow us to do all we can to help.

We appreciate you.

Coach “stronger together” Jay

PS – We won’t be publishing the workouts for the week this week on the blog, but you can find them all by downloading the SugarWod app on your phone and searching for Crossfit Hale.

PPS – The full schedule of classes, plus all the replays are located on our Hale at Home page –

PPPS – You can access the community and ask questions + share info by going to our private Facebook group here –

Living Better Podcast – Ep 47 – Hale during Covid19

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.
  • We ❤️you!

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)

Scale: (165/110)

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

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!


A. Shoulder to Overhead Skills

5 Sets:
1 Push Press
2 Push Jerk
3 Split Jerks

*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)

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!

B. “Isabel”

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:
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.

Group Classes:

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.


Barbell Club: TBD

Mobility: TBD

Living Better Podcast – Ep 46 – What’s up in March 2020?

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.

Subscribe via iTunes.

Subscribe via Stitcher.

Do you have a burning question you want answered? Click here and share it with us!

The Science of Showing up

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.

Coach “Just show up” Jay

PS – Check out BJ Fogg’s book “Tiny Habits” for more science on forming good habits

PPS – My reward for riding my bike last week instead of driving.


Trial Classes:

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

Guest Day:

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, 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.

Push Jerk(155,105)
*15 Cal Row After Every Set

(15:00 Hard Cap)


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

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”

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

**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.




For time:
1km Row
50 wall balls (20/14)
40 box jumps
30 ring push-ups
40 KB swing (53/35)
50 MB Clean
1km Row

This is one of our favorite benchmark chippers. Settle in for the row, and try to move through the rest with one big set to start. Keep moving!

Saturday Morning Throwdown

For time, in pairs :
1000m row
40 OH squats (95/65)
800m run
40 Chest-to-bar pull-ups
750m row
30 Squat Snatch (95/65)
500m run
30 Chest-to-bar pull-ups
500m row
20 OH squats (95/65)
400m run
20 Chest-to-bar pull-ups
250m row
10 Squat Snatches (95/65)
200m run
10 Chest-to-bar pull-ups


8am-9:30am: Rebecca’s Barbell Club

You are welcome to use this time as Open Gym to make up a workout you missed this week, or try one of the Metcon workouts, if you didn’t make it in for class

9:30am-11:00am: Mitch’s Mobility session – shoulder focus

On the 13th day of CrossFit…

We rest.

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

1/1 – 8am and 9am only

1/2 – Back to normal schedule.

On the 12th Day of CrossFit…

Last DAY!!!!

Today is a team workout you can do with 2 of your buddies. Find a couple friends and figure out which one of you is going to take each part.

Each section should take no more than 10 mins or so, so it shouldn’t feel like a huge effort. It’s a great way to end the 12 days!

Get it done, and we’ll see you at the party!

Day 12 of the 12 days – Frantasy Land


For time, in groups of 3

Thrusters (95/65)

Thrusters (115/85)
Chest to Bar

Thrusters (135/95)
Bar Muscle Ups

(30 min)

RX+ Solo
Thrusters (55,40)(75,55)(95,65)
Jumping pull-ups, Jumping chest to bar pull up, burpee pull-ups

On the 11th Day of CrossFit…

Almost there! Today is the Jay

Not even sure how to feel about this one…

Is it possible to finish?

Do we really have to get on the bike again?

Why are there box jump overs?

So many questions. I guess we’re going to find out the answer today!


Get after it!

Day 11 of the 12 days – Jay


Against a 20 min clock :

10 Cal bike
12 Box jump overs (24,20)
13 Squat Snatches (75,55)
10 Cal bike
12 box jump-overs
11 Squat Snatches (95,65)
10 Cal bike
12 Box jump overs
9 Squat Snatches (115,75)
10 Cal bike
12 Box jump overs
7 Squat Snatches (135,95)
10 Cal bike
12 Box jump overs
5 Squat Snatches (155,105)
10 Cal bike
12 Box jump overs
3 Squat Snatches (175,115)

Scale: Snatches to a weight you can add to, use power snatch as necessary.
Rowing instead of bike

*The score is total reps. If you complete all 6 rounds under 20 minutes record your time in notes.*


On the 10th Day of CrossFit…

Last 3 days! Today is called the Ezekwe, in honor of the family that has been with us since day 1 (literally).

They also made us wonder halfway through Day 1 if we were gonna be able to stay open (ask David about that one).

We picked movements that each of them love, and put it together into a workout that you can go hard with or take easy today.

After today, you’re almost done!

Get after it!

Day 10 of the 12 days – Ezekwe


3 rounds for time:
25 Goblet squats (53,35)
50 Sit-ups
100 Double unders

(20 min cap)


200 Single unders
Goblet squats (35,26)