If there is a load…

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

– Bill Withers, Lean on Me.

In tears as I type…

(Sniff)

We need each other right now.

Remember those plans you had for life before the virus?

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

You had GOALS!!!!

All gone to sh—

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

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

You’re struggling…

You’re sad…

You’re anxious…

So are we.

We’re worried about you…

ourselves…

the business…

the world…

This f—king SUCKS!

But…

Getting through things like this is EXACTLY why Hale exists.

Community support can get you through anything.

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

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

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

We truly thank you for that.

All we ask is…

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

Or worse…

Tell us.

You’re not alone.

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

Workouts…

Advice…

Food…

Injuries…

Equipment…

Or if you just want to talk. <— especially

Book a call with your coach…

Or reply to this email…

Tell us what you’re going through.

Let us help, or find someone who can.

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

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

Coach “when you need a friend” Jay

PS – Workouts for the week below.

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

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

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

Two weeks later, he died…

That man defined soul.

RIP


Workouts for the Week:

Monday:

CrossFit:

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

then,  2 mins/side couch stretch

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

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

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

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

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

MetCon:

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

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

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

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

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

Tuesday:

CrossFit:

Warm Up:
2 minute AMRAP:
Up-Downs

into…

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

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

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

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

Cool Down:
2 mins/side scap scrub

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

MetCon:

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

2 mins/side hamstring floss

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

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

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

Wednesday

CrossFit:

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

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

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

-Rest 3:00-

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

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

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

MetCon:

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

10 Hand Release Push Ups
10 DB High Pulls

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

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

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

Thursday

CrossFit:

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

then, 2 mins/side hamstring floss!

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

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

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

Cool Down:
2 mins/side pec smash

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

MetCon:

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

MetCon:

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

Score is slowest time of all rounds.

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

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

Friday

CrossFit:

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

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

B. MetCon:
2 ROUNDS of the following:

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

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

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

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

MetCon

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

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

straight into…

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

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

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

Saturday

Saturday Morning Throwdown

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

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

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

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

CrossFit

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

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

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

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

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

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

Sunday

Warm Up:
200m Jog, then:

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

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

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

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

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

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

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