Tag Archives: positive attitude

Negative Self-Talk vs. Positive

What do you say to yourself in the morning when you look at the day’s workout?

Or as you start warming up? During the workout?

Negative self-talk will set you up for failure and disappointment—just imagine what postive self-talk could do.

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.”

― Mahatma Gandhi

Running Into a Burning Building

You’re walking through the lobby of your office …

You smell smoke …

You see people fleeing in a panic …

Do you run in to save your co-workers? Or turn tail and run out with them?

Depends on how much you like your co-workers, right?

You’d like to say that you’d run in and be a hero …

But the smart thing to do is to call the fire department …

Let firefighters like Larry or Aaron save the day. You can still get credit for ringing the alarm! 🙂

Most “scary” situations in life are not nearly as life-threatening as they seem.

But we THINK they are.

And we are conditioned as humans to run from them anyway.

For a majority of things in life, this works well.

It’s easier to avoid scary situations if they’re not relevant to your life.

But what if they are?

If something you WANT is on the other side of fear—how do you deal with it?

Do you rationalize it by deciding you don’t want it anymore?

Or do you overcome the fear and do it anyway?

We know how it is the first day you walk through the door at Hale.

No matter how friendly we are, how approachable our members are, how much we tailor the workouts to you …

It’s a strange environment …

Where you’re doing things you’ve never done before …

and everyone looks like they’ve been working out since they could walk …

It’s flipping SCARY!!!

We can talk you through it, put guardrails in place, and guide you to the path that works for you.

But at some point you have to decide …

Will you run away from that fear?

Or run toward it?

When we talked to Ann MaryKenny and Sarah on the podcast, they described how they felt that fear at the beginning …

They said:

“Damn, this is hard … I’d better keep doing it!”

They ran TOWARD the fire instead of away.

And it’s not like it got easier over time.

They still get scared … we all do!

Some days fear can stop anyone.

But by overcoming it most of the time, Ann Mary, Kenny and Sarah got stronger, felt better and lost over 180 lb. between the three of them.

Now THEY are the people that look like they’ve been working out since they could walk.

After 10 years of coaching, we believe the number-one indicator of success is not background or history …

It’s attitude.

You can start anywhere in your fitness journey …

Got 100 lb. to lose? Got a bad back? Haven’t worked out in 15 years?

Doesn’t matter.

If you have the attitude of running toward the fire instead of running away,

You WILL become an athlete.

Coach “fire brigade” Jay


Outdoor Workout: Saturday, August 17th

All athletes and guests welcome; no CrossFit experience required. FREE! Workouts will be at the beach in Marina Bay at 8 a.m. and 9 a.m. Arrive 15 minutes early to park and walk from the end of Bayside Dr.

From the trail, turn right onto the San Francisco Bay Trail then right again when it splits. Continue for 200 m or so, and you should see us on a long, sandy strip of beach. Maps available at the gym.

Oakland Tri/Classes Cancelled: Sunday, August 18th

If you’re free, please come support the Hale  athletes that are completing the Oakland Triathlon. Here is spectator information.

Jack London Square has a ton of fun options for post-race beer and lunch. 

Note: 8am class and Open Gym are cancelled for this Sunday!

Summer of Skills:

8/14: Shoulder Mobility with Coach Heidi (fix your overhead and front rack positions!)
8/21: Get Your First Strict Pull-Up With Coach Wendy

All clinics at 6:30 p.m.

These are FREE for members.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

No Excuses Challenge 2019:

YES, we will be running a No Excuses Challenge this year. Save the date to start your meal prep on Sunday, September 8th.

Challenge will officially begin Monday, September 9th. Stay tuned over the next two weeks for more details!

Workouts of the Week


A. Back squat for load:
5 sets of 1 rep

5 sets of the same weight, all at 85-90% of your one-rep max. We’re getting even heavier weight on your back today—goal is to gain some confidence under the bar so when we re-test, it’s not a huge jump.


MissFit: Scale to sets of 5 at a moderately heavy weight—again, working on confidence, but not under something that feels “crushing.”


12-min AMRAP:
9 deadlifts (155/105)
15 wall balls (20/14)
21 double-unders

Deadlifts (135/95)
42 single-unders

Just enough of each movement to feel the burn. Try to keep all movements unbroken and transitions reasonable. Count down in your head as you approach. 5-4-3-2-1, and GET IT!

Rx+: If you break up any of the movements, start the set fresh. (That is, do ALL of your double unders unbroken.)


For time, in pairs:
2,000-m row
120 burpees
1,000-m row
100 pull-ups
500-m row
80 KB snatch (44/26)
(35:00 hard cap)

Ring rows
KB 26/18

*Switch every 250 m on the row. Split other reps any way you want!

This one is a bit of an enduro workout—aim for big sets on the pull-ups to start, and quick transitions and communication between you and your partner.

KB snatch is a bit of skill work at the end. Scale to DB hang snatch if you feel like it’s sketchy.



12 mins for Quality:
5/side prone twist
5 candlestick roll to squat
5 big arm circles backward/5 big arm circles forward
5/side lateral box step-ups
50-m jog

Get Sweaty:

15 minutes, as many rounds & reps as possible:
1 Turkish get-up per side
30 jump rope skips per leg (ONE LEG at a time! or 100 with both feet)
20 alternating V-ups

Choose a weight that’s challenging for the TGU, or consider moving up and trying another weight if it feels too easy!

Lots of single arm/leg stuff today. Find your balance!


2 mins/side couch stretch
2 mins/side delt smash (against wall)
2 mins/side tricep smash


A. 10 minutes to build to a “heavy for today” SQUAT clean + jerk

Keep those great mechanics you’ve learned in the skills sessions—this is “heavy but feels good,” NOT “heaviest ever with sketchy footwork.”

If you need to, drop some weight if things get sketchy, then work back up.

B. For time:
30 squat clean + jerks

**Complete 5 burpees after each 5 reps of clean and jerk. Workout ENDS with 5 burpees as well.

Today is a TRAINING day—that means 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 doing sketch reps!

MissFit: 115/75


A. Handstand Skill Work

Every minute on the minute for 10 rounds:
5 sit-ups
+ 10-20 s of handstand practice

Wall walk
-3 strict pull-ups
-Freestanding handstand
-Handstand walk

Take a minute off as needed. No score on this one; just practice good positions under some core fatigue!

B. CrossFit Games: “Ringer 1”

For time:
Cal bike/row

We’ll run this one in heats with a HARD CAP at 10 minutes. Sub toes-to-bar or straight leg raises for T2R as needed.

Should be fast and spicy. Dig in on the bike and try to keep big sets on the T2R.

Saturday—GUEST DAY at the Beach!

In pairs:
25 minutes, as many rounds and reps as possible:
Run to end of beach and back (together)
30 “log” clean to shoulder
50 “log” lunges

Rx+: Carry log on run.

We’ll meet at the beach in Marina Bay for this one. Wear layers of clothes you don’t mind getting sandy. You’ll get a good, constant sweat by running together. Share the weight of the log movements.


Take the day off! Come watch the Oakland Tri and hang out for post-race fun.

If you’re antsy to get moving:

5k run for time. Post time to SugarWOD 🙂