Three outdoor workouts you can do in El Cerrito, Albany, and Richmond

The sun is shining, you’re getting bored, and it’s time to get out of the house.

But Coronavirus has all the parks, gyms, and even playgrounds closed!

Not to worry! We went outside in search of a workout this weekend, and found 3 places for you to get your sweat on.

1 – El Cerrito – Run up Moeser

One of the longest and steepest hills in the area, you see people walking up it all the time. Let’s get a timer out and see how fast you can get up!

Your starting point is the bottom, where San Pablo meets Moeser, in front of the Exxon station.

Grab your watch, and 3, 2, 1…GO

Your goal is to run up as fast as you can till you get to Arlington.

It’s a total of 1.32 miles, so…10 mins or so? LOL

When you finish, dance around at the top like Rocky!

2 – Richmond – Hidden beach workout

Park at Bay View and walk to the little tucked away beach in the Richmond Marina.

Here’s a map.

There are so many people walking around here that if you ask where the beach is, someone will point it out to you.

Once you get there, go to the end and you’ll find these little concrete weights.

What are they for? Who knows?

But, they’re perfect for workouts.

Mark a 50 foot section off (jog for 7 seconds and mark it) and try this workout.

20 min As many rounds as possible of:
– 200ft jog
– 100ft walking lunge w/weight
– 100ft burpee broad jump
– 100ft run with w/weight

Get as many rounds as you can, get sandy, and earn your tacos.

3 – Albany – Conquer Albany Hill

Albany Hill park is open, with a friendly sign to remind you to stay 6 ft away from everyone.

It’s a short hill, but spicy.

We like to park at the top of Jackson street and start at the bottom of the stairs.

Hit your timer, sprint to the top (where the hydrant is), and turn around and walk/jog back.

Repeat 5 times. If you’re feeling spicy, go for 7.

Try to keep your times within 20 seconds of each other.

Start at the bottom, sprint to the top, timing yourself as you go.

Bonus: you get some time breathing in nature. You’ll feel cleansed after this one.

Coach “Get outside” Jay

 


Announcement

800g Challenge

We’re in the last week of the challenge!

Bonus point for 50g of something PURPLE:

Red grapes, red cabbage, blackberries, eggplant, purple potatoes, purple cauliflower….if it LOOKS purple, it’s purple.

Workouts for the Week

Live classes are Mon-Fri at 6:30am, 9:30am, 3:30pm teens, 5:30pm and 9:30am Sat/Sun.

You can access the live streams by going to crossfithale.com/zoom, and see the replays by going to crossfithale.com/haleathome

Monday:

CrossFit:

Warm up:
5 minutes as many rounds and reps as possible:
2 DB Bent Over Row
4 Scapular Push-ups
6 Alt. Lunges w/ Twist
8 Air Squats

A. Strength
3 Rounds for Quality
Dumbbell Bulgarian Split Squat-14 reps
Dumbbell Single Leg Romanian Deadlift-14 Reps

**Perform both exercises on one leg before switching legs**

3 sets on each leg
Pick a weight that allows you to maintain integrity of movement

B. MetCon
Every minute on the minute for 18 minutes:
Min 1: 100m run
Min 2: Max Dumbbell renegade rows
Min 3: Max squat clean

Score is total number of cleans and renegade rows

Cool Down
1 min/side scorpion stretch
2 mins/side pigeon stretch

Notes
We’re adding reps again this week–just one more week of this progression! This is where it starts becoming mental to get through the volume. If needed, drop the weight and focus on strong stable positions. Are you less wobbly then week 1? That’s improvement!

The 100m run should be a sprint. Try to maintain the same pace each set. The faster you go, the more rest you get. For minutes 2 an 3, stick to a number that gives you at least 10 seconds rest each minute. The goal is to hold onto the same number of reps each round.

For the renegade rows, maintain a tight plank position when performing the rows i.e. don’t kip the row. For the squat clean and jerk, pay attention to that footwork.

Renegade row: From plank position, DB row right, DB row left, perform pushup on DBs

MetCon:

Warm Up:
:30s each:
single skips
one leg skips
side to side
front & back
double under penguins

A. Ab Set!
3 Rounds, 45s on/15 off:
Hollow rocks
Arch Flutter Kicks
Side Plank (20s/side)

B. MetCon:
3 Rounds for Time:
75 Double Unders
20 DB Push Press

At 10:00, start:

3 Rounds for Time:
75 Double Unders
20 DB Front Squats

Cool Down:
2 mins/side calf bone saw
2 mins/side lateral hip smash

Reps today are JUUUUUUUST high enough that you’ll have to dig deep to go unbroken on push press–your goal is to hold on for the three rounds. The double unders will give you NO rest. If you’re working on these, spend no more than 1:30 to 2 minutes per round, then move on! Score is time (x2)

Tuesday:

CrossFit:

Warm Up:
2 Rounds:
:30 High Knees + :30 Butt Kickers
6 T Push-ups with :02 pause in side plank
8 DB Strict Press
10 Lateral Jumps Over DB

A. Strength:
12 minutes, every minute on the minute, alternating between:
min 1: 8 DB Z-Press
min 2: 10 PVC pipe/towel OH Squat w/3sec pause

B. MetCon
7 rounds, going every 2 mins:
25 double unders
20 Hang DB Snatch
15 sit ups

Rx+: Unbroken DUs

Finisher:
Tabata (8 rounds of 20s work/10s rest)
5 rounds in Hollow Hold
5 rounds in Arch Hold

Cool Down:
2 mins/side bone saw

Notes:
For Strength:
We’re adding a round of each movement to the EMOM. Stay with the same Z-Press weight. If the weight feels light, add a 2sec up, 2 sec down tempo

For the Workout: Aim to finish each round under 90s so you have about 30s of rest. Scale the reps accordingly. This is not the the workout to get stuck on double unders. Scale to Singles or lateral DB hopes. If you have some DUs, pick a number you can finish in under 30s.

MetCon:

Warm Up:
3 Rounds on the 3:00:
200m jog (increase pace)
25 air squats, then as below
Round 1: Groiners in remaining time
Round 2: Good mornings in remaining time
Round 3: Plank in remaining time

MetCon
For Time:
50 Push Ups
50 KB deadlifts/swings
800m Run
50 KB deadlifts/swings
50 Push Ups

Moderate weight for deadlifts & swings–ideally, you should be able to do these in 2-3 bigger sets. 20 min cap.

Cool Down:
2 mins/side pec smash
2 mins/side scap scrub

Chipper! Just there and back with some super simple movements. The push ups are the obvious dog–working on stamina here. Aim for your more difficult scaling today–if you can get 5-8 reps to start, let’s go for it! It’s ok to be down to small sets or maybe even hand release singles at the end.

Wednesday:

CrossFit:

Warm Up
6 minutes as many rounds and reps as possible:
:30 Bike/Run/Row/Mountain Climbers
5 Plank to Down Dog + 5 Scapular Push-Ups
:20 Hollow Hold

A. Strength:
10min Handstand Practice

B. MetCon:
For time:
100m run
10 KB swings
10 box jumps
200m run
20 KB swings
20 box jumps
400m run
30 KB swings
30 box jumps
600m run
40 KB swings
40 box jumps

Cool Down:
2 mins/side delt smash (against wall)
2 mins/side shoulder seam (rotator) smash

Notes:
For Strength:
Try to Accululate a little more time in your handstand position than last week, even if it’s a few seconds

For Workout:
Long one today! Try to hang on with the kb swings as much possible. Replace Box jumps with broad jumps if no box or do step ups if unable to jump. The ascending reps and distances are a challenge of both mental toughness and stamina. Try to keep a steady cadence on the jumps and push the pace on the runs!

MetCon:

Warm Up:
Tabata: 8 Rounds: 20s on/10s off:
Mountain Climbers
or Jumping Jacks

3 Rounds:
10/side 1-leg DL
(or just touch ground)
3/side over/under fence
5 push ups to down dog

MetCon (Gymnastics Skills Day!)
Every minute on the minute for 18 minutes:
min 1: 5/side cossack squats
min 2: 15 supine toes to bar/dead bugs
min 3: 16 DB plank row

Cool Down:
2 mins/side quad smash
2 mins/side gut smash

Lower intensity day, but working on lots of balance, core stability, and single leg strength. The more strict you are about your hollow position, the better your toes to bar will be (now AND when we get back to gym). Aim to work about 45s each minute.

Thursday:

CrossFit:

Warm Up
2 Rounds
1:00 alternating perfect stretch
10 Up-Downs
15 Glute Bridge-Ups
10 Jumps – landing in the Power Position (partial squat)

A. Strength:
5 Rounds for Quality:
5 Lateral Tempo Step Ups
3sec lower and explode back up.

1 less set than last week, but goal is to add weight to step up

Try to minimize non-working leg contact on the ground, think driving through leg on the box in order to get back on box.

B.MetCon
5 rounds for time:
6 Inch Worms*
14 Alternating Suitcase Lunges
15 V- ups/knee tuck ups
*Rx+ DB Inch Worms

*every 90 sec including 3,2,1 GO! stop what you’re doing and go for 3 burpees.

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

Notes:
For Strength:
We’re going back down to 4 sets on lateral step ups, but this scale up! If you’ve been doing pistols, either the ground or a bench, try adding weight as well. For those doing 1 legged squats to a target, try to lower the target.

For Workout:
For the Inch Worms, crawl your arms out as far as possible. Overall goal–HOLD THE HOLLOW! (on the way down for v-ups as well). Burpees are the extra sprinkle to motivate you to move with some speed!

MetCon:

Warm Up:
800m run, not for time
(2:30 out, 2:30 back, tops)

Sub Farmer’s Carry OR 5 minutes as many rounds & reps as possible:
20 jumping jacks
8 bootstrap stretch
20 mountain climbers
8 T Push Ups

MetCon:
20 minutes, as many rounds & reps as possible:
10 Burpees
15 Sit-ups
20 Slam Balls (20/15)
Or DB Ground to OH
25 Air Squats
(Score is Rounds + Reps)

Finisher:
Finisher:
75 v-ups for time
(5 min cap)

Longer, sweaty, not a lot of thinking–great for a pre-Friday workout. Aim to keep all of your sets consistent; keep a steady 75-80% effort throughout and aim for short transitions. Use burpees as a skill piece to nail down a cadence you can maintain at length. Drop, pop, hop!

Friday:

CrossFit:

Warm Up:
2 Rounds
:30 Mountain Climbers
20 band pull aparts
10 MedBall Deadlift Jump + Shrug
20 Single-Unders

A. Strength:
3 Sets:
Bicep Curl “21s” **
10 Bench/Counter Tricep Dips

7 reps from bottom of curl (triceps LOCKED OUT!) to halfway up, immediately into
7 reps from halfway (90 degrees) to top of curl, immediately into
7 reps of FULL range bicep curl

B. MetCon
Against a 17:00 clock:

Buy in: 100 goblet squats

In the remaining time:
As many rounds + reps as possible:

2 “Person Makers” (formerly known as man makers) *light weight*
100m farmers walk
4 “Person Makers”
100m farmers walk
6 “Person Makers”
100m farmers walk

And so on, adding 2 reps of “Person Makers” each round.

Score is total # of “Persons” you made.

1 rep of person maker:
1 DB Push Up
1 DB Row on each Arm
1 DB Squat Clean into DB Thruster

Cool Down:
2 mins/side roll hand/forearm with lacrosse ball
2 mins/side biceps smash

Keep “person makers” light and snappy enough that you can keep moving. Breathe more than you think you need to (literally every rep), and you’ll last longer. You’ll finish all of the 100 squats first (53/35 w/a KB would be great… they should be fairly heavy–think sets of 20-25!), then in whatever time remains, alternate between “person makers” and the farmers carries. Keep your head in it! It’ll be a grind. LIke a throwback to FarmWorkFriday!

MetCon:

Warm Up:
2 mins up downs
Arm circles
Leg swings
Shoulder rolls, etc.

Then,
3 Rounds for QUALITY:
10 Push-ups
7 DB Strict Press
5 DB Push Press

Work at moderate weight, and add in the last set, if you’re able. PERFECT, lovely push ups!

MetCon
6 Rounds:
2:00 work, 2:00 rest
200m Run
10 DB hang power cleans
As many DB front rack lunges as possible in remaining time

Score is # of lunges (total)

For the MetCon: NAIL THAT RUN! That’s your money maker. I’d rather you suffer as you pick up the dumbbells. Today is NOT the day to pace yourself. You should be able to keep moving through the cleans, and then transition directly into the lunges. Even if your legs need a pause, try to hold on to those DBs. GO!

Cool Down:
2 mins/side lacrosse ball foot smash
2 mins/side hamstring smash

Saturday:

CrossFit:

Warm Up:
50m skip (or in place: 30seconds)
10 woodpeckers (5/side)
20 hollow rocks
50m skip
10 bootstrap stretch
20 arch flutter kicks
50m skip
3 perfect stretch per side
20 v-ups

Shuttle Run Test:
30s max shuttles
Sub side shuffles/Tae Bo punches as needed

MetCon:
6 rounds
3 minutes, as many rounds & reps as possible:
10 Shuttle Runs
6 Hollow DB switches (3/side)
9 deadlifts

Rest 1 minute. Repeat for a total of 6 cycles. Start the AMRAP where you left off–score is total rounds + reps.

Cool Down:
2 mins/side QL smash
2 mins/side scap scrub

You’re going for 6 ROUNDS (Yes, 6!!!) of 3 minutes of these movements. Start at 80% pace and build as you go–you should be suffering BAD through rounds 3-5. The last will be tough, but at least it’s the home stretch. Picture your coaches singing you a nice song to get you through.

Saturday AM Throwdown:

“Riley”
For time:
• Run 1.5 miles
• 150 burpees
• Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

It’s not sexy, it’s not fancy, but it’s a good chance to get outside and test your mental toughness

Sunday:

CrossFit:

Warm Up:
8 minutes, as many rounds & reps as possible:
5 bench push up to overhead stretch (chest through!)
10 air squats
30 fast feet
1 Turkish Get Up per side

MetCon:
For time:
Buy in 200m Waiter’s Walk (moderate weight)

30-20-10
Alternating Hang DB C&J
Double unders

Right into…

30-20-10
Alternating DB hang snatch
Double unders

Buy out 200m Waiter’s Walk (moderate weight)

25 min Cap

Cool Down:
In any remaining time to cap:
2 mins/side lat smash
2 mins/side trap smash

This overhead carry should take a lot of focus! If stuck indoors, count 2:00 cumulative with weight overhead (one arm at a time). We’re switching up the overhead movements between the couplets, but shoulders should be LIT from the dubs. USE YOUR LEG DRIVE and your sweet, sweet landings to get under the weight 🙂

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