Bigger, Stronger, Faster Quitters

If you’ve heard of the Navy Seals, you’ve heard of hell week. It’s the 5 day training exercise designed to separate the toughest from the wannabes.

During this 5 days, the seals only get 4 hours of sleep, and are asked to run, swim in the surf, do push ups, carry canoes, etc. It’s so physically and mentally exhausting that most groups start with 150 recruits and end up with 30.

The Seals at one point decided that recruits weren’t passing because they weren’t physically ready for the hundreds of miles of running or thousands of push ups, pull ups, or swimming they were asked to do.

They took one of their fittest Seals and asked him to create a PT program for new recruits so they’d be more physically ready.

The results were…disappointing. The recruits could do a lot more with their bodies, but they ended up with the same 20% finishing hell week as they did at the beginning.

The trainer (Former Navy Seal David Goggins) said:

“All we were doing was producing bigger, faster, stronger quitters. You can be in the best shape in the world, but if you’re mind isn’t ready, if you can’t handle setbacks, disappointments, or your ego, you’ll never make it”

Training is a lot more about your mindset than your physical body.

You can be the fittest person in the gym, but if you crumble or quit when things get hard, you’ll never get better.

That’s why you don’t have to “get in shape” before you start at Hale.

Our best athletes were all in TERRIBLE shape when they started…

and some of them had major setbacks that made them start all over again.

It’s not the body you see in your mirror that makes you ready.

It’s the willingness to change, the readiness of your mind, and the fire you see in your eyes that matters.

Get after it today.

Coach Jay

PS – Workouts for the week are below

New Hale Tees & Gear!

Head over to to shop the fall assortment. We’ll have different styles and colors popping through for winter in the next month or so.

Thanksgiving/Holiday Schedule Changes:

8am and 9am classes ONLY: Thursday, November 28th-Sunday, December 1st.

Volunteer with Berkeley Food Network:

Berkeley Food Network (and Sarah!) could use our help to hand out holiday food distributions to families. We will have a crew for each of the following times:

THIS Tuesday, the 19th from 5-7pm.

Saturday, December 21st from 8:00-10:30am.

Can you make it to one or both dates? Please sign up on the flyer at the gym or email

Workouts for the Week


A. Deadlift based on 1RM
#1: 5 reps @ 35%
#2: 5 reps @ 45%
#3: 3 reps @ 55%
#4: 5 reps @ 60%
#5: 5 reps @ 70%
#6: 5+ reps @ 80%

Heavy set of 5 BONUS today. You’ll warm up to your top weight, then hit as many as you can. Ideally, these are touch and go. If you happen to *goof up* and relax, but know you have more, take a QUICK reset and get those last few reps.

B. 3 rounds for total time:
20/15 Cal Bike
20 KB Swings (53/35)
40 Double Unders
1:00 Rest

15:00 cap

MissFit (44/26) and 80 single unders

All out cardio! The bike will set you up breathing HARD before you get into the swings (UNBROKEN!) and double unders. If you’re quick, you’ll be done with the round under 3:00.

Try to maintain your time for each round. Bike will make the difference–nail those RPM!



3 rounds, for total reps:
• 1 Min: Burpees
• 1 Min: Power snatch (75/55)
• 1 Min: Box jump, (24/20)
• 1 Min: Thruster (75/55)
• 1 Min: Chest to bar Pull-ups
1 min: REST

(17 mins)

MissFit: jumping chest to bar pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On-call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Take a look back to 12-10-16 for your score. With any luck (and a lot of practice!) some of these minutes (Chest to Bar!) should feel more approachable now. If you’ve never done this one, make sure to record this as a current benchmark.


A. Warm Up:

12 mins for quality:
100m run
2 Rope Pull-Ups/Side
(3s negative)
10 heel taps

B. 15 min for quality
2 Rope Climbs
30s/side side plank
20 Lateral Box Step Ups (30/24)

Choose a fun/challenging scaling for rope climbs–maybe legless, maybe some rope pull ups… wherever you’re at! The box step ups are the sneaky, tough part here. These translate over well to pistols, and the LATERAL step ups are a bit of an extra challenge. Find your stability at the bottom, and push through your whole foot 🙂

C. C. Mobility:
2 mins/side PEC smash
(whole thing!)
2 mins/side tricep smash
2 mins/side KB quad smash


A. Warm Up

14 Turkish get-ups

Start light and alternate arms.

Add weight as you go. This should get sweaty pretty quickly.

You should be able to PAUSE in each position. If you find yourself rushing or a little less stable in one position, that’s your signal to take an EXTRA second there and own it!

B. Strict Press: 3+

Shoulder Press for load:
5 reps x 35%
5 reps x 45%
3 reps x 55%
3 reps x 65%
3 reps x 75%
3+ reps x 85%

Based on % of 1RM

You’re warm from the TGU, right?! Hopefully you feel nice and loose in that overhead position–remember to breathe and get TIGHT before you press up. You’re going for 3 OR MORE reps in your last set. If you did NOT get to 5 reps in your sets LAST week, stay at the same weight, or calculate down just a smidge. You want to hit 3 or MORE here!

C. For time:
50 Slam Balls (25/15)
400m Run
40 Ring Rows
400m Run
40 Slam Balls
400m Run

-15:00 Hard Cap

Can you go unbroken on the slam balls?! Maybe, if you remember to breathe! Stay tough here–really fight to keep moving and then GO HARD on your runs. The ring rows will be a little recovery for your heart rate, as they’ll slow you down a bit. Pick a scaling you can do 10ish when fresh, but not 20.


A. Back Squats: 1+

Back Squat (%s based on 5RM)

#1: 5 reps @ 40%
#2: 5 reps @ 55%
#3: 3 reps @ 65%
#4: 5 reps @ 80%
#5: 3 reps @ 90%
#6: 1+ rep @ 100%

Goal today is 1+ reps at your initial 5RM weight. If you’re feeling good, perhaps nudge up an extra 5 lbs from there.

If you get 15-22 reps, you went too light. Build some confidence with MULTIPLE reps and fight hard. You’ll see SOME sort of max in the near future, so use this as practice with the heavy things 🙂

B. Alt Tabata

8 rounds, 20s on/10 sec off:
Wall Balls ( 20/14)
Med ball cleans (20/14)

Score: total reps wall balls + med ball cleans

Rest 2:00, then:

8 rounds, 20 sec on, 10 sec off:
Mountain climbers

Score: total reps burpees + mountain climbers

Score is TOTAL here, for each couplet. That means you SHOULD go harder than you think on the first few rounds, then just TRY TO HANG ON! Yay!



Against a 20min clock:

• Buy in 13 bench press ( 170/125)

Then, complete as many rounds as possible in remaining time:
• 7 chest-to-bar pull-ups
• 77 double-unders
• 2 clusters ( 170/125)
• 28 sit-ups

Cluster (135/95)
Bench press (135/195)

Jumping Chest to bar pull-ups
154 single unders
Bench press (115/75)
Cluster ( 115/75)

After the clock starts, before beginning the AMRAP portion of the workout, the athlete must complete 13 Bench Presses. Each round is 114 reps.

This is a hero WOD, but we’re using it as a training day.

Cluster = Squat clean, into a thruster overhead 🙂

You’re only doing one round of bench press. This should be pretty heavy–if you can complete the reps RX in 3-4 sets (and cluster weight is manageable), it’s worth going for. The clusters are heavy enough to be done one at a time. Again, weight is uncomfortably heavy. NOT your max, but something you have to take seriously. If you can do 5 in quick succession, it’s probably too light.

The doubles will get you tired. The chest to bar are just enough :). The sit ups will fry your core and make everything else tougher. This is a fun workout. ENJOY!


Coach’s Choice, TBD

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