You ever watch someone at the gym and think
“Why do I have to work so hard when they seem to have it SO easy?”
“They have natural talent that I’ll never develop”
“I’ll never have their discipline”
We all do it…
Even thought you KNOW it’s not true, you still can’t help it sometimes.
But if you don’t do something to stop this thinking, you’ll get too discouraged to put in the work to accomplish anything.
Two tricks I use to break out of that thinking.
1 – Find out the story of how the “perfect” people got to where they are now
2 – Find out if they struggle with the same things you do.
Today we have two “origin stories” for you from a couple of Hale’s super heroes.
Joanne
Joanne loved running and Spartan Races, but was frustrated because she couldn’t do many of the obstacles. She was scared when she first started because she hadn’t lifted weights before, but she proved to herself that she CAN actually do this stuff and has since gotten her first pull up!
Watch her full story here –
Chinwuba (David)
David is now one of the strongest guys at Hale, but before he joined he could never stick with a routine long term. Once he saw that some of the best athletes were showing up more than once or twice per week, he decided to take his training more seriously.
Hear his story (and what happened to him during his first class).
Have a great week!
Coach “real story” Jay
PS – Two more weeks of the trial of Metcon, Saturday morning Throwdown, Hale Barbell, and Hale Mobility!
Check out this post for more info on each one – http://crossfithale.com/the-science-of-showing-up/
If you love these classes and you want them to stay, keep showing up for them!
PPS – RIP Kobe 😢
Announcements:
All of our 4 week trial classes are currently running through 2/9. See videos in last week’s post below!
Metcon: Weekdays (M-F) 6:45-7:15am AND 6:00-6:30pm
Hale Barbell Club: Sundays: 8:00-9:30am
Hale Mobility: Sundays: 9:30-11:00am
Saturday Morning Throwdown: Saturdays: 6:30-8:00am
Guest Day:
Next guest day is 8am/9am on Saturday, February 1st. Workout will be appropriate for all levels and FREE!
Workouts for the Week:
Monday:
A. 1 rep max Snatch
Snatch for load:
1-1-1
Build up to a heavy 1 RM Snatch
Below is a suggested loading sequence:
5×50-55%
4×55-60%
3×60-65%
3×65-70%
2×70-75%
1-1-1×80% +
No more than 3 attempts at a given weight. A good goal would be to NAIL 95-100% of your current PR weight, and go up if that felt good. If you are able to come in before class to hit your mobility, DO IT!
B. Burpee Buy In
On a 5 min running clock:
30 Burpees
Max Reps of Power Snatch (95/65)
Scale:
Power Snatch (65/45)
(Score is # of reps burpees + snatches)
This is only 5 minutes–it’ll be a sprint… kind of! You’ll want to have enough gas in the tank to hit a few bigger sets (think 8-10+) of snatch to start–you do NOT want to be down to doubles or singles from the get go. Smooth moves on the burpees, but aim to have those done in 2 minutes or less. That 3 mins of snatch will feel plenty spicy!!
Metcon:
As many rounds as possible in 16 mins of:
200m Run
10 Dumbbell Suitcase Lunges (alternating)
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
Cardio and rump pump. Scale down the run (or :45s on the bike) if you’re unable to hit the 200m with good speed. GO! FAST!
Tuesday:
“The 20/20 Experience”
As many rounds as possible in 20 mins of:
20 Box Jumps (24/20)
20 Push Press (115/75)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups*
(Score is Rounds + Reps)
Scale:
Push press (75/55)
This one screams STAMINA. To finish the round of push press in just 1-2 sets each time, you’ll need to breathe and cycle the barbell with intention. As you get tired, you’ll need to break more, but always try to give yourself some relief in the later sets (i.e. 8-7-5 reps instead of attempting 7-7-6). “Get ahead” so you’ll be less likely to put down the bar an extra time.
Metcon:
Every minute on the minute for 15 mins:
MIN 1: 15 Dumbbell Push Press
MIN 2: 15/12 Calorie Bike/Row
MIN 3: 15 Box Jumps
(Score is Weight for Dumbbells)
The cardio portion is definitely an aggressive goal. Choose something you can hit in about 45s (80% pace!) when fresh. Move smoothly through the DB push press, and you’ll find yourself with just a bit of rest to recover before the bike/row!
Wednesday:
A. Kipping Skills
ON A 8:00 RUNNING CLOCK…
Practice Gymnastics Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
Connected Kipping Reps
Take this is an extended warm up to actually get your pull ups feeling smooth and breezy before the workout. You know sometimes how they finally feel “decent” and flow together in round 3 or 4 of a workout? That’s how they should feel BEFORE you start 🙂
B. Dumbbell Badger
3 rounds each for time
30 Dumbbell Hang Squat Clean (50/35)
30 Pull-ups
800m Run
– Rest 1:30 min –
— 30:00 mins time cap —
*Workout is the DB variation of the Hero Workout
“Badger”
Scale:
Dumbbell Hang squat clean (35/20)
Ring row
Running Scaling (2200 m bike)
(Score is each set for time)
Oh, HELLO, grip!! The DBs make this one a bit rough… Aim to put a giant dent in your set of 30 before you put the DBs down–maybe 15 in the first set, then 8-7. Goal is to spend as LITTLE time as possible with the DBs hanging in your hands, so counting a rhythm in your head may be helpful.
Chip through the pull ups in whatever way you can.
High five your buddies and cheer people on for the runs and rest.
Metcon:
As many rounds as possible (AMRAP) in 4 mins of:
12 Ring Rows
12 Slam Balls
-Rest 1:00-
3 min AMRAP:
8 Ring Rows
8 Slam Balls
-Rest 1:00-
2 min AMRAP:
4 Ring Rows
4 Slam Balls
(Score is Rounds + Reps)
Workouts with descending reps and time kind of feels like the beat dropping on your fav jam. Aggressive pace to start, rest…. build up FASTER…. rest…. AND THEN GO NUTS!!
Should be fun! Put your slam ball close to your rings, one breath between movements, and BURN IT DOWN!
Thursday
A. Handstand Skills
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill
Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
Play time!!! Play with lots of scaling options and take lots of rest as needed. Goal is to play around and find a skill that’s challenging, but doable at least some of the time.
B. Lean in, or don’t
Every minute on the minute for 15 mins:
MIN 1: MAX Push-Ups
MIN 2:16/13 Cal Bike
MIN 3: MAX V-Ups
(Score is reps push ups + V- ups)
Oh man! This is a good way to get a great sweat (sprint!) on, if you feel like you’re ready to go for it.
Bike goals are super aggressive. That’s definitely the moneymaker here–quads will feel lit after about round 3. A LOT of this is about mental toughness and practice–the bike always hurts, but you TRULY DO get better as you practice breathing and suffering. Pick a number that’s doable but a stretch.
This is also a good workout to take easy if you’re feeling beat. Choose a push up scaling that’s tough for you, and maybe you’re only doing 10 PERFECT push ups each round! Or 30s of effort. You can still get your heart rate up with the bike.
In short–your effort will impact how hard this workout is. Lean in, or don’t.
Metcon:
5 rounds, going every 3 mins:
15/12 Cal. Row
12 Dumbbell Burpee Deadlifts
9 Dumbbell Deficit Push-Ups
(Score is Each Round for Time)
Each one is its own sprint–aim to finish all of this in 2:00 to 2:30. You should have at least a few breaths before you go again! As we’ve been practicing, FOOT PLACEMENT on the burpee will make these deadlifts easy or extra work. Scale accordingly to plate/similar so you can jump your feet into a good position
Friday:
A. 1 rep max Clean & Jerk
Clean & Jerk for load:
#1: 1 rep
Work up to a heavy 1 rep max C&J
Testing your single clean & jerk! Luckily, we had some practice last week. Nail your footwork!
B. Mars Rover
3 rounds for time:
10 Power Clean (155/105)
10 Shoulder to Overhead
—10 min time cap —
Scale:
Power cleans ( 115/75)
Shoulder to Overhead (115/75)
Workout has nothing to do with a space landing, BUT, your footwork is gonna matter! If those cleans get too scrappy, you’ll have a harder time transitioning into your S to OH (push press, jerk, or split). If your footwork/rhythm is off there, you’ll hold on to the bar longer than you need to. And that’s gonna hurt. Be smooth. Stick your feet.
Metcon:
As many rounds as possible in 10 mins of:
100m Run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
(Score is Rounds + Reps)
Fast one today! You’ve gotta really go for it, or it can feel like a warm up.
OPTIONAL FINISHER:
2-3 SETS
8/8 Single-Leg RDL
16 Glute Bridge-Ups
24 Plank DB Taps
Saturday
Guest Day! 8am and 9am
IN TEAMS OF 2…
As many rounds as possible in 25 mins of:
20 Air squats
30 Toes 2 Bar
400m Run
50 Cal Row
60 Slam Balls
*One person works at a time. Both partners will complete the 400m Run together.
Fun chipper! Communicate with your partner to sort out when to break the sets. A perfect plan is less awesome than good communication and sweet high fives. Play to your strengths, split the sets any way, and bonus points for matching outfits.
6:30-8am: Saturday Morning Throwdown
Open 18.3
2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups
Rx:
Men perform 115-lb. Overhead Squats, 50-lb. DB snatches
Women perform 80-lb. Overhead Squats, 35-lb. DB snatches
View full movement standards and scaling options at: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf
Sunday:
Hale Barbell Club: TBD
Hale Mobility: Shoulder Series, Part 3!