Stop feeling old

Getting old is inevitable…

Feeling old is a choice.

Woke up the other day with a click in my hip.

You ever get those? Little clicks or pops in your hip or shoulder?

Not an injury, but not a good sign.

You know you aren’t as flexible as you could be…and you probably sit too much and don’t stretch as much as you should…

But when sh-t starts popping and clicking.

You start feeling old.

So I walked into Hale Mobility with Coach Mitch on a mission…

Stop the clicking.

I warmed up on the rower, did a bunch of squats, and started going through all my favorite drills.

Quad stretch (couch stretch)
Banded hip distraction
Lunges
Samson stretch

Everything I could think of…

Yet every time I did another squat, click, click, click.

Spent 5 mins explaining the issue to Dr Mitch, he showed me one drill and….

No more clicking.

Turns out I’d been ignoring a muscle called the Psoas and as soon as I started mobilizing it, everything felt easier.

In 5 mins, I felt like myself again.

Magic!

Of course… 5 mins isn’t going to solve an issue like that forever.

But when you have the right tools to fix your problems, you give yourself a choice.

Do the work…

Or feel old.

Coach “as old as you feel” Jay

PS – Learn the right tools to keep you feeling fit and strong by booking a free intro today.

PPS – Mitch is available to work his anti-aging magic every Sunday at 9:30am in Hale Mobility. It’s included in your membership, so come to the next one this Sunday!


Announcements

Pre-Ordered Tees and Hoodies

Should arrive in about a week. We’ll get them distributed to you ASAP.

Mega March Metcon Madness

Looking for an extra challenge? A little extra sweat? A little something to do at home when you can’t make it in?!

Riding the tails of the unofficial row challenge, we’re starting March off with the MEGA MARCH METCON MADNESS.

We’ll have a board at the gym to track your progress, too!

Levels:
10: silver (you’re awesome!)
15: gold (you put in extra effort!)
20: platinum (you got your Metcon on most days–big deal!)
22: shine bright like a diamond! You did ALL of the posted workouts

Hale Partner Throwdown: Saturday, March 28th

Have you and your partner been getting ready? The first two workouts were revealed last week! The next one is coming up this week!

All of our Saturday morning Throwdown workouts this month are in pairs, so get in and get after it!

Start planning your outfits! Not into competing but still want to partake in the fun? We’ll DEFINITELY need volunteers to help judge, score, and organize. Email heidi@crossfithale.com if you’re interested!


Workouts for the Week

Monday

A. 5 rep max deadlift

Looking for a new 5 rep max deadlift with GOOD FORM! This should feel like a push with your legs, not a pull from the ground.

B. “Christine”
3 Rounds For Time
•Row 500m
•12 Deadlifts (bodyweight)
•21 Box Jumps (24”/20”)

Move smoothly through all of the movements–LOTS of hip action today. Get tight and aim to build speed through rounds 2 and 3. You should be able to do these deadlifts unbroken when fresh. This will be a fun benchmark!

Metcon

12 mins, As many rounds and reps as possible:
21 Calorie Row
15 Push-Ups
9 KB Swings

(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 Rounds:
15 Glute Bridge Ups
1:00 Glute Bridge Hold
15/15 Clam Shells
:30/:30 Side Plank

Push the pace here: pull, push, swing. Aim for 3-4 rounds. GO!

Tuesday

A. Overhead Skills

2 Push Press
+
1 Push Jerk
+
1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Fun little barbell complex. Use your legs and focus on GREAT footwork here–again, goal is EXCELLENT mechanics before adding weight. Feel free to repeat a set as needed or stay at a weight even if you know you COULD lift more.

B. Kris Kross Will Make You…

12 Mins, Every Min on the minute:
50 sec work/ 10 sec rest
MIN 1: 7 Push Press then Max Push Jerks Until (115/75)
MIN 2: 5 Burpees then Double Unders Task

Priority:
Intro – 75 Fast Single
Intermediate – 40 Double Unders
Advanced – 40 Unbroken Double Unders

(Score is Reps Push jerks )
Scale: Shoulder to overhead (75/55)

ALL OF THIS is about jumping mechanics. On the shoulder to overhead movements, jump from your WHOLE foot. Keep your heels on the ground through the dip and DRIVE. For dubs, aim to be smooth and steady.

Metcon

12 mins, as many rounds and reps as possible:
MIN 1 – :45 MAX Slam Balls
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Mountain Climbers

(Score is Each Round for Reps)

Just 3 rounds of each movement–try to move at about 80% pace to start then hold on to those reps. You don’t get much rest, but switching movements should help you maintain intensity.

Wednesday

Hips Don’t Lie

In 7 minutes, as many rounds and reps as possible:
1 Bar Muscle Up
2 Hang Power Clean (155/105)
2 Bar Muscle-ups
4 Hang Power Cleans
3 Bar Muscle Ups
6 Hang Power Cleans
4 Bar Muscle Up
8 Hang Power Cleans
and so on…

*Bar Muscle-ups go up 1 rep each round, Hang Power Cleans go up 2 reps each round.*

-Rest 3:00-

In 5 minutes, as many rounds and reps as possible:
Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Scale: (115/75)
Jumping Chest to Bar Pull-Ups
Kipping Pull-Ups/Chest To Bar Pull-Ups

It’s all in the hips here! Pop ’em to get over the bar in your muscle up. Pop ’em to jump the barbell up to your shoulders efficiently. Use your transition time to take a quick breath and prepare to get a big set of cleans. Try to go unbroken through the 8s, but don’t let your grip go to failure!

Metcon

14 mins, As many rounds and reps as possible:
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS

* The goal is to move perfectly through all 14 mins. **One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)

Oh that KB carry is going to be TOUGH. The one on your chest will make it tough to breathe, as the one overhead should force you to brace. Work on a solid, stacked position here!

Barbell Club

Overhead squat test! Building to 1RM

Thursday

A. As many rounds and reps as possible in 35 minutes:

In 35 minutes, as many rounds and reps as possible:
400m Run
500m Row
1500m Bike
20 Quality Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 your Choice*

*Athlete Choice (you can pick one or mix it up!):
-Hollow Hold or Rocks
-Plank Hold or Plank
-Shoulder Taps
-Deadbugs
-Quad Heel Touches
-Sit-Thrus

(Score is Rounds + Reps)

Choose your own adventure–this workout will start out with a solid sweat, then move into YOU choosing your scaling for a tough, solid push up and some ab work to round it out. Have fun! 3-4 rounds should be possible. Just aim to keep moving with intention–pick one of the cardio movements to push if you need a little extra today.

Metcon

5 rounds, going every 3 minutes:
12/10 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

OPTIONAL FINISHER
2-3 Rounds:
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest

SPRINT through these rounds, then rest and repeat! Keep moving through the burn!! Those last few lunges will be… fun 🙂

Friday

A. In 10 minutes Handstand practice
Different Drills Depending on Level:
– Box HS Push-Up,
– HS Hold
– HS Negs
– Strict or Kipping in Small Sets
– Deficit Strict or Kipping for Reps

Play time! If you have time before class, get your overhead mobility work in to make this feel like less effort.

2 mins banded OH distraction
2 mins banded bully stretch
2 mins t spine peanut w/reach
etc.

B. 6 Rounds, going every 4 minutes:
7 Up-Down Devil’s Press (35/20)
14 DB Front Squat
13/8 Cal Bike

– Rest Remainder of the Time –

Scale: (20/15)

(Score is Time for Each Set)

The devil’s press and bike will have you seeing red on this one. Go ham. Give yourself as much rest as possible. Really dig deep to hit those bike cals HARD. Make it hurt.

Metcon

IN TEAMS OF 2 … FOR TIME:
100 Wall Balls
200m Run
100 Cal. Row
200m Run
100 Sit-Ups
200m Run
100 Alt. DB Snatch
200m Run

**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!

-18:00 Hard Cap-

(Score is Time)

Chippy chipper! Get as far as you can in the 18:00. You’re going to have to push HARD on the row to have a chance of getting through this one!

Saturday

Saturday Morning Throwdown:

For time, In Pairs:
1-mile run
50 Reps of “Bear Complex” (135/95)
150 Burpees

1 Rep of Bear Complex is = 1
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (or Front Squat)
1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.1 Mile run (together), Burpees one person works at a time.

(Score is Time)

The 50 bear complex + burpees will be a matter of mental toughness. Aim to get “more than half” before you let yourself think too much. Work your way to 30 and 90 with a very deliberate pace, and you should be able to hang on for that last section of reps. Use the burpees to have a somewhat fluid strategy with your partner–don’t try to plan “perfectly” that you’ll do 10 each the whole time. Maybe just give the other a heads up as you’re going–“I’ve got 3 more in me” is a good phrase to work on.

8am and 9am Classes:

In 18 minutes as many rounds and reps as possibles:

15 KB Sumo DL High Pull (70/53)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)

Scale:
KB (53/35)
MB (14/10)

None of these movements will feel particularly fast today, so your goal is to just keep moving. There’s a fair amount of strength and power in these movements–hold yourself accountable to good quality reps of the ring row and pull up, and you’ll come away stronger 🙂

Sunday

Mobility: Special Topics: Acute & Chronic Injury, Recovery, and Performance

Barbell Club: Strongman Sunday

You guys have been working hard these past 8 weeks, so it’s time to take a break from the norm and try something new. This is a deload week. What is a deload you ask?

When we lift and train, we are putting stress on our muscles. Our muscles actually breakdown. For this reason, rest and recovery are essential to muscle growth. I’ve heard it said that that recovery days are when the gains really happen, because this it the time we allow our muscles to repair and build stronger.

Deload weeks along with recovery days allow the body to adapt and become stronger for the next training session. You’ve had a lot of squat volume and time under tension. We’ll get back to the grind next week. Today, learn a new skill. Lift something heavy a couple times. The goal is to keep the volume down today and have fun!

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