Welcome to 2019

Don’t you love the bike! Susana does! 🙂

It’s officially official, 2019 has begun.

In my mind, the first few workouts back after a long lay off don’t really count.

What I mean is, you DO them, but your scores or times or ability level when you do them is meaningless.

The only point for those first few workouts is to get back in the habit of training.

So if you took a couple weeks off, and you’re just working your way back, treat this week as a “habit” week.

Get in a habit, show up at least 3 times, and don’t worry about how you do on the workouts.

To help you with that, we’re doing a few cool things for the new year.

-Every workout now has MissFit scaling – You can now show up to any class and do the MissFit version of the workout (simpler movements, less barbells) if you choose. Of course, we still have our 10am and 6pm MissFit classes, but it will give you more options

-Workouts for the week – Our experiment of posting the workouts for the week was a hit, so we’re going to continue to post our weekly wods on Sunday nights so you can plan your week.

-A bunch of new (free) courses coming up, including olympic lifting, basic strength, advanced athlete, etc (see below)

-We’re getting OUT of the gym – This year, we are committed to getting you out of the gym and participating in as many races, challenges, competitions, and fun things as we can. My personal goal is to do one outside event each month.

Check out our workouts for the week our upcoming courses, and our challenges below

This is just a small sample of the things we have planned for you in 2019.

See you at the gym

Coach Jay


Advanced course – 3 sessions – Saturday Jan 12 & 19 – 6:30am, Thursday Jan 24 @ 6:30pm

Each class is 90 mins, and will include a technical gymnastic skill, a heavy lift, and a competition style metcon. The goal of the course is to improve your skills, improve your intensity, and get you closer to RX.

This course will be specifically designed for folks competing in the NorCal Masters competition coming up on Jan 26-27, but its appropriate for everyone, as we’ll be covering things that will apply to any intermediate/advanced athlete who wants to improve their CrossFit skills.

Free for members. Sign up by emailing ashley@crossfithale.com and letting her know you’re in!

MLK Holiday hours
On Jan 21 (MLK day) we will have 8 and 9am classes only

NorCal Masters – Jan 26-27 – Come out and support 8 of our athletes at the Marin Fairgrounds. For many of us, it’s our first official competition, and it’s gonna be a blast!

Spartan Race – Mar 17 @ 8am at Diablo Grande (San Jose)

Get outside and test your skills at the Spartan Sprint race in San Jose with us!

The Spartan Sprint is a 5k race (3 miles) with a bunch of obstacles like rope climbs, wall climbs, atlas stones, etc that test a lot more than just your ability to run.

It’s PERFECT for Halers, because you’re training so many different things, you’re going to get to see what you’re capable of out in the wild.

Price ranges from $99-$129 per person, but we get a 20% discount if we sign up as a team….SO If you’re interested, email ashley@crossfithale.com and let her know and we’ll get a full list of people and buy all the tix together.

If you sign up, coach Mae is going to run a FREE 3 session prep course for members to go through how to attack some of the obstacles, and how to improve your running technique.

The price of the race goes up as the date approaches, so let us know by Jan 21st whether you want in and the 20% discount.

Oly lifting course – Week of Feb 4th – Feb 25th

60 min sessions, basic and advanced – Free for members, $79 for non members.

We’re offering two Oly classes in Feb with Coach Lily.

Basic – Get comfortable with the barbell for the snatch and clean and jerk. Improve your confidence, eliminate the basic issues, and feel good during the daily workouts

Advanced – You’re comfortable under the bar, but want to improve your speed, efficiency, and confidence with heavy weights.

We’ll send out the exact times and dates once we have our list of sign ups, and give you a few options to choose from. Email ashley@crossfithale.com if you’re interested and let her know if you would prefer Basic or Advanced.

Get Back to CrossFit course – Jan 14 – 24th @ 6:30pm MWTh

Getting INTO CrossFit is almost easier than getting BACK to CrossFit. Once you know what you can do, and you’ve reached a certain level of fitness, you have higher expectations of what you SHOULD be able to do when you step into the gym.

A long layoff is tough mentally and physically on your body. However, if you’ve done this before, you know that it is the best way to get in and stay in amazing shape.

This course is designed to take the experienced CrossFitter who has been out of the game for a while and get them BACK into good habits. We will start with the basics, work with and around any injuries, and get you back to training.

If you’re a member who has been out for a while, this is a great chance to get back to a good habit (and it’s FREE). If you are on the outside looking in, it’s a great way to dip your toe back in and see if it is still the right thing for you. For non members, it costs $149 for six sessions over two weeks, and will be limited to 8 people.

Email me at jay@crossfithale.com if you’re interested.

Overview for the week


A. Hang Power Clean: build to a heavy double

B. “DT”
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

A. DB Hang Hang Power Cleans 4×5
Hang Power Cleans With the barbell
working on technique.

B. 5 Rounds For Time:
12 Deadlifts (75/55)
9 Power Cleans
6 Push Jerks

Oh, DT… notorious for instilling fear and frustration!! Part A should be a good precursor to B, but don’t blow up your grip too much… you’ll need it. The hang clean should feel poppy–focus on DRIVING WITH YOUR LEGS. The more you PULL, the more you SUFFER!

DT is a phenomenal test of both efficiency and stamina. You push JUST to the edge failure, but with a good strategy, you’ll minimize extra work. My go-to way to break as I get tired:
11 deadlifts
1 deadlift + 6-7 hang power cleans
2-3 hang power cleans + ALL of the push jerks

As the back end of the round, push jerks are often the worst. Your goal is to go unbroken on these, because you will be punished the worst (bringing the bar all the way back up!) if you break. If you haven’t done DT Rx, but you could hit 5-6 push jerks at this weight…give it a go.


For Time:
35 burpees or 50/35 Calorie Assault Bike
125 Double Unders
2k Row or 1 mile run
125 Double Unders
35 burpees or 50/35 Calorie Assault Bike

For Time:
40/25 Cal Bike or 20 burpees
125 Singles
2k Row or 1 mile run
125 Singles
40/25 Cal Bike or 20 burpees

Breathe hard, then focus enough to hit the doubles… Two ways to approach this–harder on the bike (it could take you 2:30… or 4:00…) and rest a bit more on the double unders… or cruise at 70%, and save your composure. The latter is the wiser choice, BUT, if you’re training for something specific (say, a competition… like NorCal Masters), you might throw yourself a mini challenge of getting a bit more uncomfortable on the bike and then forcing yourself to get on the dubs.

For the row, aim to keep your stroke rate DOWN… more arms AND higher heart rate will punish you on the doubles. 26 strokes per minute or LESS, ideally. Focus on legs and efficiency, and just…. keep… grinding.


A. Build to a Heavy:
1 Pause Front Squat + 1 Front Squat

B. 3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

A. DB Front Squats with 3-sec pause

B. 1 Pausing Front Squat + 1 Front Squat
(with barbell working on technique)

C. 3 Rounds For Time:
10 Jumping Chest To Bar pull ups
10 Front Squats (75/55)
10 Burpees

Part A is a big test of position. Often, we rush through the bottom of the front squat… because it’s tough to keep elbows up, knees out, AND all of the things! Stay with it. This will make or break the latter half of your front squat sets in part B… 

Going to call part B the “mashed potato maker.” Efficient C2B require a tight hollow and arch (midline!)…heavy-ish front squats (at least for TEN, it’ll be heavy) will test your bracing stamina, and burpees are going to feel even worse if you have to snake your way up every rep.

If C2B AND the front squat weight are a huge challenge for you, choose one to focus on. Squats should be unbroken at LEAST for the first round or two, and ideally for all three, as picking the bar up again is extra punishment. Save yourself a bit on the burpees if the other two are challenging for you–step up, step down quickly. You’ll save time with a steady pace here and fewer breaks on C2B than if you redline. 


30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (65/45)

30 AbMat Sit Ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (35/25)

If you’re feeling beat up from the heavy weights this week, this one is a good one to scale and or just move steadily.  This weight is HEAVY for DB snatch, but low in total volume. This means it’s done more for skill than suffering. Make sure you have a solid position at the bottom (wide feet as needed) and aim to lock out the DB as part of your landing position. A press-out won’t help. 

Move deliberately through the “sprints” with a few powerful pushes. At least it’s only 20 this time. Hahaha. 


“Fight Gone Bad”
3 Rounds for total reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

3 Rounds for total reps:
1 Minute Wall balls (20/14)
1 Minute KB Russian swings(53/35)
1 Minute Box Jumps (24/20)
1 Minute Push Press (65/45)
1 Minute Cal Row
1 Minute Rest

This is one of my most favorite workouts–just as it really starts to hurt, you switch to a movement to give yourself a little reprieve. Aim for one big set (45-50s), or two smaller, and minimize your transition times. That is, pick up the ball, bar, handle, whatever, and just do ONE before the 5-10s mark. DO NOT WAIT.

In terms of pacing: aim for steady breathing and steady pace on each movement. Find a cadence on your box jumps and wall balls to keep moving. On the SDLHP and push press, move FAST for one big early set, then break up into smaller ones later. Don’t forget to compare your scores to last time: August 11th, 2018.


For Time (30 Minute Time Cap) in teams of 3:
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/75)
30 Toes to Bar
30 Thrusters (115/75)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

This one is a lot to read. Be prepared for:

  • Sets of 10 unbroken hang squat cleans and thrusters, into maybe sets of 5 in the last round 
  • Increasing weights… always something to look forward to!
  • A short distraction of burpees and T2B to get your heart rate up
  • Communicating and strategizing with your buddies through some long bike intervals to keep your legs from feeling like big, swollen ticks. 


AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings (53/35)
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

This one is a fun format! You’ll do said # of KB swings EMOM, leaving you a little less time to row each time. You’ll have ONE ongoing count up on this one, so don’t reset the monitor. Aim for a fast transition back to the rower and off onto the kettlebell. This one uses a bunch of grip, too… have a strategy to use more legs than arms on BOTH movements!

In the earlier rounds, 200m+ is doable if you push. In the later rounds, you should still be able to row for 30s or so, so shoot for 100m or more!




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