The best of 30 Hale(y) shows

On April 1st, we had our first live daily show called “The Haley Show”

We just wanted to connect with you and bring a bit of levity to help us all get through this together.

We’ve done more then 30 shows and are still going every weekday

Here are some highlights from the first 30 days of the show.

Kim talking about how she lost 50 lbs.

Edison talking about gratitude

Dr Sinha talking about his origin story, and tips for staying healthy during corona

We go live every Mon-Fri at 7:30am on Facebook, and post the replays on Youtube.

Check it out live here – https://www.facebook.com/CrossFitHale/

Watch all the shows here – https://www.youtube.com/playlist?list=PLYBMjSNZdfyvQQJ1s56YRuEUbktup0M6r

Coach Jay

PS – Today, we talk about the workouts of the week with Rebecca and Heidi.


Workouts for the Week

Monday

CrossFit:

Warm Up:

5 Minutes as many rounds and reps as possible:
5 Hollow Rocks
5 Supermans
5/5 woodpecker
5/5 Slow DB Upright Rows

A. Strength

3 Rounds:
8 each leg Death March
10 Crossover DB Step-up (5 each leg)

B. MetCon

5 Rounds for Time:
15 Suitcase Deadlifts
20 Reverse lunges
50 double unders

Rx+: Weighted Lunges

15min Time Cap

Cool Down:
2 min/ hamstring smash

For Strength: We’re moving on from single leg exercises that require balance and getting into dynamic single leg exercises. The death march (can also be done as a staggered stance deadlift if using 1 Dumbbell) will strengthen your back, hamstrings, and booty, while the crossover step-ups will also strengthen your internal/external hip rotation…basically all the things you need for a strong squat!

For MetCon: More Deadlifts! If you’re feeling it from the death march, modify the deadlifts to sumo stance, making sure you’re bending your knees and keeping your back straight.

MetCon:

Warm Up:
2 song dance party

OR:

6 min AMRAP:
5 burpees
10 mountain climbers
15s squat hold

A. 3 sets:
10/side tempo bent over row

B. For Time:
800m Run
30 Push Up + Renegade Row*
400m Run
20 Push Up + Renegade Row
200m Run
10 Push Up + Renegade Row

*one rep = push up + row L + row R

Cool Down:
2 mins/side bone saw

This workout is a bit longer but so, so simple. With only two movements (and longer bursts of each), it’ll be hard to maintain pace. Aim to pick up the pace with the shorter runs, and aim to chip away steadily at the renegade rows. Try to put a big dent in the reps in your first two sets, then chip away in chunks of 3-5 as needed. STAMINA!

Tuesday

CrossFit:

Warm up:
6 Minutes as many rounds and reps as possible:
30 Single Unders or 30 High Knees
10 Squats with 10 sec pause at bottom
10 Strict press with 10 sec pause at top

A. Strength

4 Rounds
Overhead Press from Split Stance-10 reps OR 5 per side if using 1 heavy Dumbbell*
Sott’s Press w/PVC-10

*switch leg that’s forward each round

B. MetCon

4 minutes As Many Rounds and Reps as Possible:
15 Air squats
10 push press (light)
5 Weighted Sit-Ups

-2:00 Rest-

4min As Many Rounds and Reps as Possible:
12 Air squats
10 push press (light)
5 Weighted Sit-Ups

Score is Rounds + Reps for each AMRAP

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
2 min/side shoulder lacross smash

For Strength:
We’re tackling overhead from a different position. Not only does split stance test your balance and midline stability (all things we’ve been working on for the last 4 weeks) but it’s great opportunity to work on your split jerk stance. We’re also continuing to work on the Overhead Squat position with the Sott’s Press. This is a challenging movement that will test your mobility. I encourage you to video yourself performing a set and send it to one of the coaches. This will help us pinpoint what mobility limitations you might have with your overhead squat and give us the opportunity to address those areas.

For MetCon:
Looking for good squat mechanics. Push press should be LIGHT, the challenge will be to use the same push press weight for your weighted situps. Your goal is to go unbroken for both 4min intervals. Keep moving and the time will go by fast!

MetCon:

Warm Up:
Tabata: 4 mins (20s on/10s off) alternating between:
jumping jacks and plank hold

Then, 3 Rounds:
10 banded pull aparts
10 banded rows (standing, arms straight out, pull to ribs)
10 scap/lat pull downs
10/side upright rows

If no band, use shirt, towel, or other object & just create tension.

MetCon:
21-15-9 reps for time of:
Hang Squat Cleans
DB Facing Burpees
(8:00 cut off)

at 10:00, start:

9-15-21 reps for time of:
Front Squats
Up Downs Over DB (facing)

2 scores today: one for each couplet

Cool Down:
2 mins/side quad smash

Go hard in the first couplet–with descending reps, aim to get each set of squat cleans done in two sets (or less, as you get to 9s!). 15 + 6; 9 + 6, and then all 9 would be a good break. KEEP MOVING. For the burpees, keep a steady pace and keep breathing. Rest any time you have remaining before 10:00 mark.

For part 2, you’re working on mental toughness and stamina–GO UNBROKEN on the squats. The movements are simpler, so DIG DEEP. The first 9 should be chill. The 15s will start to get you gassed, and that last 21 up downs is where you make your gainz!

Wednesday

CrossFit:

Warm-Up:
2 Minutes as many rounds and reps as possible:
5 Inch Worms
30 Jumping Jacks
10 Alt. Groiners

Into…

2 minutes as many rounds and reps as possible:
5 Bear crawls
30 Mountain Climbers
10 Lunges

A. Strength

10 Min L-Sit

B. MetCon

5 rounds, going every 2:00
200m run
Max QUALITY push ups

-4 min rest-

5 rounds, going every 2:00
200m run
Max QUALITY pull (bent over DB row/ring row/towel row/table row)

Score is total Push-Ups & total Pulls

Cool Down:
2 min/side foot smash

For Strength: Over the next few weeks, we’re going to be focusing on the L-Sit, a gymnastic movement we don’t always dedicate a lot of time to, but a movement that has carryover to many of the movements we do on a weekly basis. Have you ever attempted a toes to bar and found you had the core strength to get your feet up, but your legs just couldn’t quite get to the bar? Or perhaps you’re close to a pistol squat, but the non-working leg keeps hitting the ground as you stand up? The L-Sit can help develop the strength needed achieve these more advanced gymnastics skills. Coach will go over the various L-Sit progressions to work on. Make sure you log your longest hold (even if it’s just 1 sec) in the SugarWod notes, so you can come back to it and check your progress.

For MetCon: Memorial Day is coming up, which means Memorial Day Murph! Murph consists of 1mi Run, 100 pull-ups (or pulling exercise), 200 pushups, 300 Air Squats ending with 1mi run. You may have noticed that we’ve been doing a lot more running over the last few weeks. Over the next few weeks, you’ll continue to see running intervals with more push/pull and squats to prepare you for Murph. Coach will go over the different pulling options if you don’t have access to a pull up bar (checkout Coach Rebecca’s “how to do a row at home” in the FB group). Whatever pulling option you choose, stick with it for the next few weeks as we prepare for Murph.

MetCon:

Warm Up:
against an 8 minute clock:
400m run, then
as many rounds & reps as possible in remaining time:
10 plank shoulder taps
5 push ups
5 bootstrap stretch
10 jumping squats

Then,
2 mins/side couch stretch

A. 3 Rounds (unbroken!) for Quality:
10 hollow rocks
10 V ups
10 tuck ups
10s hollow hold

A. 3 Rounds (unbroken!) for Quality:
10 hollow rocks
10 V ups
10 tuck ups
10s hollow hold

B. Death by….5-10-15-20-25-30-etc
Mountain Climbers

min 1: 5 reps (total)
min 2: 10 reps (total)
min 3: 15 reps (total)
etc… until you can no longer hit the number of reps.

Front foot must jump up to FLAT by front hand–no toe tap or air climbers today!

Note: extra reps in the round you blow up STILL COUNT! If you get to 10 minutes, you win! Score = the round of reps you DID finish + additional reps.

2:00 Rest

Death by… 3-6-9-12-15-etc
1 arm dumbbell snatch (alternate arms every other minute)
OR slam balls

“Death by” is what you make it. Dig deep and keep pushing. Breathe early and often, knowing that in later rounds, you’ll have to work for 30, 40, or more seconds unbroken to keep going. BELIEVE you can do it and go to a dark place!

Thursday

CrossFit:

Warm-Up:
1 ROUND:
200m Jog
25ft. Single Arm KB Front Rack Carry (Right)
25ft. Inch Worm w/Frog Jump
25ft. Single Arm KB Front Rack Carry (Left)
200m Jog

A. Strength

Every Minute on the Minute for 8 minutes alternating between:
Min 1: 5 Goblet Squats Tempo: 3 seconds down, 3 seconds in the bottom of squat, explode up, 1 second reset and repeat
Min 2: Front Rack Hold 20 seconds each side

B. MetCon
Tabata: 8 rounds of 20 seconds of work/10 seconds of “rest”
Perform tabata of 1 movement, rest 2 intervals (1min) before moving onto next tabata

1) Up-Downs (plank hold during 10s rest)
2) Russian Twists*
3) Bottom to Bottom Air Squat (bottom of squat hold during 10s rest)

Rx+ Russian Twist w/Dumbbell

Score is total reps for each tabata

Finisher:
Tabata (12 rounds of 20s work/10s rest)
6 rounds in Hollow Hold
6 rounds in Arch Hold

Cool Down:
2 min/ Quad smash

For Strength: These goblet squats are all about time under tension :3 second lower, 3 second pause in bottome of squat, explode up, 1 second to reset then repeat…that’s almost 8sec a rep and 40sec a set. The key here is controlling your breath so you can stay stable in the midline. Speaking of staying stable in the midline, you’ll be coupling these goblet squats with a front rack hold. While this may look like a leg and shoulder workout, it will feel very much like a core workout.

For MetCon: We’re changing up the tabata. For the Up-Downs and Air Squats, the rest will be held in either a plank position (for Up-Downs) or bottom of squat position. It’s only 4min! Just remind yourself of that as you push through these intervals!

MetCon:

Warm Up:
200m Run
10 knee to chest
10 ankle to chest
10 over/under fence
100m run
10 lunge w/reach
10 wood peckers
10 T push ups

Then, Tabata:
2 rounds, alternating between:
high knees
butt kickers
foot switches
jumping squats

MetCon:

5 Rounds for Time:
200m Run
20 Push Ups
20 Sit Ups

Cool Down:
2 mins/side foot smash
2 mins/side pec smash

So simple. Use your harder push up scaling, and aim for a big set straight after that run. If you can go unbroken, do it! If you can go 15-5 or similar, go for it! Aim for that ONE BIG set every single round, then chip off the rest of the reps. The sit ups should make the running a little tougher, but aim for a steady, confident, strong pace as you head out the door. You’ll probably get a little rest on the push ups 🙂

Friday

CrossFit:

Warm Up:
1:00 Side shuttle runs
10 Sumo deadlifts
:20 Hollow Hold
10 Bird dog
:30 Shuttle runs
10 Alt. Lunges
:30 Fast feet
10 Sumo deadlift

A. Strength

3 rounds
15 Single Leg Glute bridge (elevated optional) directly into
15 Single Leg Donkey kicks

*perform both movements on 1 leg before switching sides

B. MetCon

For time:
21-15-9
Box jumps
Push-ups
Kettlebell Swings

-3:00 rest-

9-15-21
Lateral DB hops (over and back = 1 rep)
Floor DB bench press
Kettlebell Swings

18min Time Cap (includes rest)
Score is total time including rest

Cool Down:
3 min/ bonesaw smash

For Strength: You know the saying “Everyday is Leg Day,” well this week, everyday may feel like booty day. Your glutes are the strongest muscle in the body, so stronger glutes will have a HUGE impact on your strength overall. Stick with this one! It’s a great reminder that you don’t need weights to get stronger.

For MetCon: More push work today with push-ups and floor presses. Break the push-ups into manageable sets just below failure. Sticking to a plan will get you through those sets of 21 and 15 much quicker than going to failure early on and ending with singles. Keep the push-ups cute and just keep moving on the other movements. 18minutes may seem like a long time, but when you include rest, that gives you 7.5 minutes for each part.

MetCon:

Warm Up:
3 Rounds:
20 jumping jacks
5 inch worm
10 groiners

Then:
2 mins/side hamstring floss

3 Rounds:
10 glute bridge
10 jumping lunges

MetCon:

8 Rounds:
2:00 on, 1:00 off
10 KB Deadlift
15 KB Swings
Max walking lunges in remaining time

Score = fewest walking lunges you finish across all rounds.

So, if you get 20-25-30-18-20-25-25-20, your score is 18.

Rx+: hold DB/KB overhead for lunges.

Warm Up:
3 Rounds:
20 jumping jacks
5 inch worm
10 groiners

Then:
2 mins/side hamstring floss

3 Rounds:
10 glute bridge
10 jumping lunges

MetCon:
8 Rounds:
2:00 on, 1:00 off
10 KB Deadlift
15 KB Swings
Max walking lunges in remaining time

Score = fewest walking lunges you finish across all rounds.

So, if you get 20-25-30-18-20-25-25-20, your score is 18.

Rx+: hold DB/KB overhead for lunges.

Cool Down:
2 mins/side high hammy smash
2 mins/side glute smash

This one has potential to get nasty–scaling UP might actually suit you well, as you may end up slowing down to focus on overhead position… either way, you’ll likely have about a minute to GRIND OUT some walking lunges. Again, working on stamina with MANY of the same movement in a row to work on that local muscle endurance. Get it. Oh, and 8 rounds, because Jay never thinks 6 is enough. Ha. Ha. Happy Fri-yay!

Saturday

CrossFit:

Warm Up:
6 Minutes, Every minute on the minute:
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Scap Push-Up
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Single DB Bent Over Row
MIN 5 – :45 Cardio Choice
MIN 6 – :45 Gorilla walk

MetCon:

8 rounds

90 seconds on, 90 seconds off:
20 Double Unders
3 Odd Object over shoulder
MAX Thrusters

Score is total thrusters

Cool Down:
5 minT-spine smash

Get creative with your odd object. A rock…a child (although I don’t advise tossing them over your shoulder 🙂 ). Odd objects are the most functional way of using your fitness, since you probably pick something odd up every day. Have fun with it, because you have max thrusters waiting for you at the end of each interval.

Saturday AM Throwdown:

“Terry”
For time:
• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run

Expert tip:
Set up your push ups in front of a fan. Maybe go hand release. Set up a square bear crawl course, if possible. Better to do laps than turn 180. That last 100 push ups is a grind, for sure. It’s a good, sweaty one!

Sunday

CrossFit:

Warm Up:
CHA CHA SLIDE PLANK CHALLENGE (:

MetCon:

2 Rounds for Time:
12 Burpees
12 Push Press
12 Burpees
12 Hang power Cleans
12 Burpees
12 Front Squats
400m Run

Cool Down:
5 mins childs pose

Fun chipper today! This is one of those workouts you’ll walk away feeling like you earned your Sunday Brunch! The lifting should feel like a nice little break from burpees.

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