What a week!

The last few weeks (and months) have been exceptional in the history of Hale.

The world is changing for the better, and we are changing along with it.

In case you missed it last week, we’ve dropped our affiliation with CrossFit and are now known only as Hale.

This week, we prepare diligently to get you ready to be back at the gym starting June 22.

Here are some of the details.

Schedule

We are going to ease our way back in until we can eventually get back to a full schedule. For the first 4 weeks (starting June 22nd), we’ll be running classes at the following times.

Mon-Fri
5:45am – Group coaching (at Hale)
8:00am – Metcon (online)
9:30am – Group coaching (at Hale)
12:00pm – Group coaching (at Hale)
4:00pm – Group Coaching – Teens – (at Hale) (adults can join as space is available)
5:30pm – Group coaching (at Hale)

Sat –
8:00am – outdoor workout (locations tbd)

Sun –
9:30am – Mobility (at Hale and online)

This abbreviated schedule allows us time to clean between classes, and accommodate those of you who said you’d be back in the gym sooner rather than later.

The workouts for group coaching are going to be the same on Mondays and Tuesdays, as well as Wednesdays and Thursdays. This will allow you the flexibility to attend the days and times that work for you if you don’t get your first choice.

For more details on how the program will look, check out coach Heidi’s explanation and Q & A here.

You will be able to book your classes up to a week in advance, and we will send out a booking link later this week in a separate email.

Based on your survey responses, we don’t expect to have many capacity issues as we get started, so don’t worry!

Transitioning from CrossFit Hale to Hale.

We are working hard this week to remove all branding related to CrossFit as we transition to Hale. Unfortunately the world doesn’t move at the pace of our desires, so it will take some time. We ask that you bear with us as we make changes to the branding, logos, website, and signage.

For more details about this change, including why we did it, check out this video.

Equipment

We will be asking you to bring the equipment you borrowed back to the gym next week starting on Thursday. We kindly request you bring everything back EXCEPT dumbbells, which you can borrow for an additional 4 weeks as necessary.

If you ordered equipment with Fitness Armory through us –

Any equipment we can get our hands on from Fitness Armory will be at the gym by Tuesday. We will send a confirmation to everyone who ordered when it’s here, and will give you the option of taking the equipment home (if it came in), or giving you a refund. Unfortunately we couldn’t get it all, but we got everything we could.

Going forward

As a member of Hale, we are committed to doing everything we can to make sure you stay happy and healthy during this time.

The changes we have made are intended to fit as many people’s schedule, risk tolerance, and need as we could.

That does NOT mean it will be perfect for YOU, and we understand. Going forward, we will continue to have your coach reach out to you on a regular basis to ensure you have workouts, programming, or nutrition options based on your needs. Don’t hesitate to reach out to us, and thank you for your patience as we transition back to “normal”

For this week, we’ll be running our full schedule of online classes, which you can find here – https://crossfithale.com/haleathome/

Workouts below.

Have a great week!

Coach Jay


Workouts for the Week

Monday

Strength & Conditioning

Warm Up 
1 Round:
25m bear crawl
25m sumo inch worm
:30 shuttle runs
25m woodpecker
25m toy soldier
:30 bootstrap stretch
:30 pigeon pose (R)
:30 pigeon pose (L)
200m jog

A. Strength
Every 2minutes for 14 minutes
10 DB Russian Step-Ups (5 each side)
10 DB Curl to Press

B. Conditioning
400m Run
60 Air Squats
400m Run
45 Push-ups
400m Run
30 Ring Rows or Renegade Rows (15 each side)
400m run
15 Strict Handstand Push-Ups (sub-Z-Press)

20 minute Time Cap

COOL DOWN:
3 mins/side couch stretch

It’s our last official week out of the gym! We’re starting the week off with a long-ish chipper. Other than the handstand pushups, every movement can be tackled with fairly big sets. If you finish that last 400 meters with ample time left, grab a pillow and go ahead and work on handstand pushup negatives or knock out some strict singles.

MetCon

Warm Up:
3 Rounds:
100m easy jog
5 inch worm
15 air squats

3x 100m run

Increase pace as you go!

MetCon:

16 minutes, every minute on the minute
Min 1: 200m run, HARD
Min 2: 10 Push Up to Bear Plank

Score is slowest run

Cool Down:
2 mins/side foot smash

Goal today is to run HARD. The push up to bear plank should be some fun novelty AND have your shoulders burning. The run is the main event.

Tuesday

Strength & Conditioning

WARM UP:
3 Rounds:
10 passthroughs (towel,band, or broomstick)
10 around the world
1 perfect stretch/side
50 single unders
5 KB/DB kang squats (placed kb/db behind head with elbows high)

A. Strength
5 Sets in 15 minutes
10 Reps of 1+1/4 Air Squats
15 Jumping Air Squats
10 Slow DB Narrow Stance Squats

– Rest as needed between sets –

B. Conditioning
6 minutes As Many Rounds and Reps as Possible:
15-12-9
Dumbbell Thruster
Dumbbell Hang Power Clean

-Rest 3:00-

3 minutes As Many Rounds and Reps as Possible:
9-6-3
Dumbbell Thruster
Dumbbell Hang Power Clean

Score is Rounds & Reps for each AMRAP

COOL DOWN:
4 mins/side quad smash

It’s leg day! The conditioning piece is meant to be a quick sprint. Try to go unbroken for as long as possible. The strength piece is going to make your legs burn just enough to to make you question those thrusters. This is as much a challenge in mental toughness as it is in stamina. Fight through the fatigue. It’s only 6 (or 3) minutes.

MetCon

Warm Up:
2 Rounds:
10 up downs
10 feet-together goblet squats (counterweight)
10 up downs
10 Cossack Squats w/1s pause

Review pistol progressions and work through 10 reps/side, increasing in difficulty!

MetCon:
A. Pistol Practice–8 minutes
1. Candlestick to squat
2. Pistol w/leg behind ankle
3. Pistols/attempts

B. 15 minutes, as many rounds & reps as possible
10 Pistols*
10 Alternating V-Ups
30 Double Unders/Mountain Climbers

*sub 5 candlestick rolls to squat or 10 lunges if earlier progression a no-go

Cool Down:
2 mins/side quad smash
2 mins/side bone saw

Gymnastics skill day today with pistols. We’ll spend lots of time warming up ankles and working on single leg strength!

Wednesday

Strength & Conditioning

Warm Up:
Tabata
8 rounds:
20 sec ON/ 10 sec OFF:
shuttle run

then..

3 rounds:
3 yoga push ups
4/side side plank rotation
5 knee tuck ups

A. Strength
10 minutes Handstand Walk Practice
OR 5 Rounds of 2-3 Wall Walks every 2 minutes

B. Conditioning
4 Sets:
3 minutes as many Reps as Possible
200m Run
20 Plank Pull Throughs
Max V-ups in Remaining Time

– Rest 1:00 between Sets –

Score is Total V-Up Reps

COOL DOWN:
3 mins/side gut smash

For Strength:
We’ve worked on handstand holds. We’ve worked on handstand pushups. Today we’re going to have a little fun with handstand walks. This is a perfect time to practice a few kick ups or walks to the wall. You can always sub for wall walks. Coach will go over different options.

For Conditioning:
Today’s workout is all about the core. You’re going to have to push a bit on the 200m run to give yourself some wiggle room with the pull-throughs. Challenge yourself to stay in a plank position when doing the pull-throughs. They’ll make those V-ups extra fun.

MetCon

Warm Up:
400m run

3x:
5/side 1-leg deadlift
10 T Push Ups
20 fast feet

“27 good mornings”
banded, if possible

MetCon:

For Time:
30-20-10
KB Swings
Push Ups
Lateral hops over KB
(8 min cap)

At the 10:00, start
For time:
10-20-30
KB Swings
Push Ups
Lateral hops over KB

Score the two sections separately.

Cool Down:
2 mins/side high hamstring smash

Reps go down… then up! Working through that last set of 20 & 30 will be a big challenge today–we did work on push up stamina lately, so aim for one big set then keep chipping away.

Thursday

Strength & Conditioning

Warm Up:
8 minutes as many rounds and reps as possible:
16 fast feet
10 Good mornings
10 Bicep curls
10 Strict press
10 zombie squats
16 jumping jacks

  • every 2 minutes on the minute including 3,2,1, stop what you are doing and perform 12 mountain climbers *

A. Strength
12 minutes to Complete:
3 sets:
8 per side Goblet Cossack Squat
10 Single Leg Deadlift w/non working leg on box/bench

B. Conditioning
10 Rounds:
10 Alt. DB Snatch
10 Burpees Over DB

COOL DOWN:
3 mins/side shoulder smash

For Strength:
We’re getting back to single leg strength work today. Coach will show you the variation for single leg deadlift.

For Conditioning:
This workout is a burner. The goal is to complete each round in under 1:45 in order to make time cap. Aim to do the DB snatches unbroken, then move at a steady pace on the lateral burpees. You don’t need to do the burpees fast, you just need to be consistent with your movement.

MetCon

Warm Up:
10 each
Fast arm circles–small/big
Slow, BIG arm circles–backward/forward
Reach up & down
Michael Phelps

6 min AMRAP:
20 mountain climbers (1=1)
1 perfect stretch/side
20s squat hold

2 mins T Spine smash w/overhead reach
-OR-
Work into bench puppy dog pose

MetCon:

4 Rounds, on the 5:00
400m run
+
2 Rounds:
1 wall walk/HS hold (15s or a GOOD attempt!)
5 broad jumps
7 sit ups

Rest for remaining time

Cool Down:
2 mins/side high hamstring smash

Handstand skill today. Run should be consistent and steady at 2:00 pace or less (think: nose in/mouth out breathing). Kick up or walk up the wall for your best attempt at a handstand, then round out with a little jumping and abs. Steady skill wins today.

Friday

Strength & Conditioning

Warm Up:
800m run/400m walk

then…

2 rounds:
5 windmill stretches/side with light load
10 cossack squats
10 reverse lunge with a twist ( QUALITY REPS)
10 Broad jumps (QUALITY REPS)

A. Strength
12 minutes to Complete:
3 rounds:
Single Arm Upright Row (or both arms depending on weight): 6-12
Single Arm Strict Press-6-10

B. Conditioning
15min AMRAP
10 Shuttle Runs
15 Shoulder to Overhead
20 Box Jumps

Finisher:
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Cool Down:
Tabata
8 rounds:
20 sec ON/ 10 sec off:
Bird dog stretch

For the shuttle run, pick 2 points and sprint back and forth. It’s not about the distance so much as it is about the effort and intensity that you put into it. The shoulder to overhead should be light enough for you do unbroken the first few sets. Keep a steady pace through the box jumps, and then go for it in the shuttle runs. Channel your inner Flash, and aim to sprint fast each round.

MetCon

Warm Up:
4 minutes, every minute on the minute:
4 Bent Over Rows
4 Strict Press
12 Air Squats

1:00 Rest

4 minutes, every minute on the minute
4 Hang Power Cleans
4 Push Press
8 Jumping Squats*
*If you’re not sweaty by minute 5, increase to 12 jumping squats.

MetCon:

For Time:
30 DB Snatch (alternating arms, from ground)
30 DB Lunges (suitcase x 2)
30 DB Pull Throughs
30 DB Cleans
30 DB Thrusters

Every minute on the minute, including minute 1: 3 up downs

Goal is smooth and steady–2 to 3 sets per movement.

Cool Down:
2 mins/side forearm or hand smash
2 mins/side deltoid smash

Think of the up downs today as more of an annoying interruption, and less of the “hard part.” Goal is to plan your strategy around big sets. Ideally, you should do each movement with only 1-2 breaks, so make sure you’re READY TO MOVE when you pick up the DBs

Saturday

Strength & Conditioning

Warm Up:
50 high knees
20 one leg deadlift ( NO weight)
50 Butt kickers
20 kang squats
50 plate hops
20 Over head squats
50 Leg swings (25/side)

For Time:
800m Run
30 Russian Twists w/weight (30 each side)
30 Single Arm Deadlift (15 each side)
30 Goblet Reverse Lunges (15/side)
400m Run w/weight
30 Goblet Reverse Lunges
30 Single Arm Deadlift
30 Russian Twists w/weight
800m Run

Score is Time

COOL DOWN:
3 mins/side lat smash

The standout in this workout is the 400m run with weight. Grab something….anything and go with it. It’ll make that last 800m feel like a walk in the park.

Saturday AM Throwdown

“Hit the Road, Jackie”

3 Rounds, for total time
800m Run
50 Thrusters (LIGHT!)
30 Bent Over Rows
Rest 5:00

Full disclosure: I entirely made this one up. The thrusters are the mind game. As are the 800m run after the rest.

Goal is to move LIGHT WEIGHTS FAST. Jackie is usually an empty barbell–go even lighter than that. If you have to do more than 3 sets to finish the thrusters, it’s too heavy! Think “light, quick, repeat” If you have rings, you could do ring rows… but really, make them easy enough to move FAST.

Sunday

Strength & Conditioning

Warm Up:
3 rounds:
20 fast feet
3 yoga push ups
10 bicep curl + strict press
5 sit up to pancake

For time:
3 Rounds:
50 Double Unders
10 Push Press

Into…

100 Situps

Into…

3 ROUNDS:
50 Double Unders
10 Push Press

Score is Time

Rx+: Weighted Sit-ups

Cool Down:
3 mins/side calf smash

Notes:
Think of this as a nice long metcon with a 100 sit-up intermission. The first 3 rounds shouldn’t be too bad. Note your split when you start the sit-ups and challenge yourself to keep the same pace for the last 3 rounds.

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