Using Your Fitness

Flight to Toronto departs at 11:10.

It’s 11:03 … Coach Mike and I are standing in line at security.

He turns to me and says, “If they close the door, they are legally not allowed to open it again.”

Ugh …

11:04 – A sweet old woman taking her shoes off in slow motion in front of us.

11:05 – Filling up the tray.

11:06 – Putting our shoes, jackets and belts back on with the speed of a pit crew.

11:07 – Check the board, our plane is at the very last gate … 3 … 2 … 1 … GO!!!

11:10 – After a sprint through people, luggage, strollers, and those airport golf carts, we make it to the plane seconds before they close the door.

Any slower and we wouldn’t have made it.

“Good thing we work out.” <—— Coach Mike


It seems silly, but it’s absolutely true!

You have to use your fitness outside of the gym to appreciate it sometimes.

Last weekend, we had Halers doing a competition:

A workout at the track:

And swimming from Alcatraz to SF:


You train hard at the gym so you can do things OUTSIDE of the gym.

What was the last thing you did that made you think, “I’m glad I work out!”?

Comment and let me know.

Coach “airport sprinter” Jay

P.S. – Shoutout to Kenny for his first “outside comp” in Antioch and our “Escape from Alcatraz” crew for surviving the sharks.



Saturday, October 5: Guest Day at Hale

All levels welcome. 8 a.m. and 9 a.m. Please arrive early to sign a waiver if this is your first class!

October 10 – November 11: CrossFit Games Open

With the new format of the CrossFit Games, this will be the first time the Open is held in fall (these results lead to the 2020 season).

We will do the Open WOD in Friday class each week. The workouts will be announced on Thursday afternoons, and we may update the weekend’s programming to adjust!

Expect: a fun chance to THROW DOWN on a “Perform” WOD each Friday. One of these should be a repeat (re-TEST!) of one you’ve done in the past. We will not be tracking points with Early Birds versus Night Owls, but you will have a fun time competing with yourself and your swolemates. Get it!

Registration online is optional.

P.s.—There are a few skills we are likely to see in the Open:

  • Overhead squats!
  • Advanced gymnastics: bar muscle-ups, muscle-ups, chest-to-bar pull-ups, toes-to-bars.
  • Double-unders.
  • STRICT gymnastics: handstand push-ups, pull-ups, etc.

You’ll see some of these more frequently in the programming, but if you’re looking to brush up, now would be a great time to schedule a few skills sessions. Email to set these up!

Workouts for the Week


A. Every minute on the minute for 10 rounds:
3 push jerks
(from the rack)

Note weight on last 3 sets.

This is NOT a max out. Add weight as you go. Aim is HEAVY but SOLID. Consider this a warm-up and prep for part B.

B. 3 rounds for time:
500-m row
15 push jerks 135/95

Classic couplet of a pull and push–legs will likely feel a little fatigued here. Do your best to stick the landing.

Push jerks should be done in no more than 2-3 sets—choose a weight you can move effectively and try to keep your composure! 15 is kind of a lot.
8 … OK, fine …
10 … this is starting to hurt …
15 … keep your head with it!

(Note: these will now be from the ground.)


A. Back squat: warm up to last week’s 5-rep weight.


Every 2 min for 10 rounds (20 mins!)
3 back squats at 75-80% of 1RM

This is a bit more volume than last week—aim to match or SLIGHTLY exceed the weight you used for the fives. An extra 5-10 lb. should do it!

B. Every minute on the minute for 10 minutes:
8 burpees
20 double-unders

You’ve gotta MOVE to hit this under a minute. You’ve gotta HOLD ON to make it through 10. If you miss a minute, take one off, then start again!

Score is # of minutes you make it through!


A. Warm-up:

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Each effort should get faster. Start at conversational pace, take it up a notch, and then push the pace.

20-min. cap (leave for your last round by 15 min.)

B. 15 min. for quality:
1 strict muscle-up OR 3-5 strict pull-ups

–30-s rest–

5 strict DB press
Or 3 negatives

30-s rest

C. Mobility

Shoulder rotator smash
Deltoid smash


“Open Workout 11.2”

Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts (155/105)
12 push-ups
15 box jumps (24/20)

Deadlifts: (135/95)

Keep a steady cadence to start—build through the last 5 minutes if you have steam! The Open LOOOOOVES these painful 12-15-minute workouts. We’ve done this one a few times in the 12 days of CF, most recently on 12/3/18.


You get it now … It’s my fav 🙂


“Tabata Partay”

Tabata dumbbell hang squat clean (40/25)

Rest 2 minutes

Tabata toes-to-bars

Rest 2 minutes

Tabata dumbbell thrusters

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the LEAST number of reps performed in any of the eight intervals.

Rx+: 50/35


5 rounds for time:
25 box jump-overs 24/20
25 kettlebell swings (53/35)
400-m run

This one is a long one! Track your splits and try to keep pace on both the box jump-overs and the run!

This should be doable in 20-25 minutes, no problem. If you need to scale back the run to something you can do without slowing down … do it! Goal is to have a little room to push in the last 2 rounds.


“Dae Han”

Three rounds of:
Run 800 m with a 45/35-lb. plate
3 rope climbs
12 thrusters (135/95)

That burden run, tho! Gonna be a good one. Take your time with the other movements to minimize the number of times you pick up the bar 🙂

This is a hero WOD … we’re modifying JUST A BIT, because running with a barbell with telephone poles is … sketchy.

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