Where to go…

Quick post this week.

We’ve done a bit of spring cleaning early on our blog and various channels, and I want to make sure you know about all the resources available for you here at Hale. We have a TON of content to answer or address any question you have.

Blog

Every week on this blog, we publish the announcements and workouts for the week on Sunday night. You can find this week’s workouts below

Youtube –
Our YouTube channel has been growing over the last two years, and now we have over 150 videos on every topic you can imagine.

Click here to subscribe to our channel, and you’ll get access to the movement library (70+ videos), mobility drills, athlete stories, and even a coaches Q & A.

Instagram
We like to post photos of you, announcements, and even our workouts over on our IG channel. Click here to check it out and follow us.

Facebook Member Group –
This is our open forum to talk about anything. It’s a virtual bulletin board for anyone to post questions, get recommendations, or sell their extra basketball tickets! 🙂 Click here to join.

Call, text, or email –

You can ALWAYS call or text us at (510) 225-9196 with any question. If email is more your thing, you can respond to any of the emails we send out, our reach us at info@crossfithale.com.

Free intro –

If you have more questions, need a recommendation, or just want to meet us, we are always available for a free intro. If you are a non member, we sit down and ask you about your goals and make a recommendation for how to get you there. (Hint: ask about our “40 days to fit” program)

For members, we call these “check ins”, and we review your progress and come up with a plan to get you to the next step.

You can book by going here

We’ve been testing a LOT of things the last two months, and have some really exciting stuff planned for you in March…stay tuned!

Coach “all the news” Jay


Announcements

Guest Day Saturday, March 7th

8am and 9am classes. Free! Bring your friends!

Pre-Order New T Shirts and Hoodies!

We’ll be ordering one bulk order of 3 styles to be delivered in March. Please add your name and size to the sign up sheet at the gym MONDAY Feb 24th. We’ll order a few extras, but if you want your size, SIGN UP! Tees/tanks are $25; hoodies $50.

Hale Partner Throwdown: Saturday, March 28th

Grab your favorite workout buddy and start planning your outfits! We’re running an in-house partner competition on Saturday, March 28th from 8am to 2pm. Pairs can be mixed gender, scaled and Rx… anything goes!

Check out this video for more details.

We’ll have a new format, and FUN is the goal. We’ll cap off the day with Filipino tacos and a cooler full of tasty beverages.

Cost is $39 to sign up. Due to overwhelming interest, we’re closing sign ups on Feb 29 (This Saturday)! You have THIS WEEK to get yourself signed up to throw down with us.

Workouts for the Week

Monday

A. Muscle up practice!

Ten minutes to practice drills and skills for the muscle ups!

Some progressions:
–False grip ring rows
–Support at top of rings
–Dip drops
–Slow transitions (w/jump or press out)
–Jumping muscle up transitions

B. “Uppercut”

In 12 minutes:

Buy- in 20 Ring Muscle-Ups

Then in the remaining time…
2 Rounds:
7 Power Cleans (135/95)
7 Lateral Burpees Over Bar

into…
2 Rounds
5 Power Cleans (155/105)
7 Lateral Burpees Over Bar

into…
As many rounds and reps as possible in remaining time of…
3 Power Cleans (185/125)
7 Lateral Burpees Over Bar

(Score is Rounds + Reps)
No other rep or weight changes in workout.

Scale:
Power cleans: (95/65)(115/75)(135/95)
Burpee Chest-to-bar-pull ups/pull-ups/ring rows

Fun! Choose a skill that you won’t hit UNBROKEN for 20. That could be jumping muscle ups, chest to bar pull ups, strict banded pull ups, ring dips, or similar. Goal is to find a TOUGH gymnastics push or pull and then work through some strategy and fatigue. Goal would be to spend no more than 4-5 (or 6, AT MOST! if the scaling is very tough) minutes on these skills before progressing to the next set of movements. Don’t make this TOO EASY, either.

Decreasing reps/increasing weight on the cleans should feel like a welcome change. As weight goes up, you’ll move from bigger sets to fast singles, so it should feel a little more fun as you go 🙂

Metcon:

8 mins, As many rounds and reps as possible:
100m run
12 KB swings
9 Box jumps

-Rest 2:00-

8 mins, As many rounds and reps as possible:
100m run
12 KB swings
9 Box jumps

Simple. Fast. Go.

Try to beat your score in the second AMRAP. Aim for 80% pace for the first 8 minutes–each movement is fairly short (likely 30s or less per set), so it can add up quickly.

Tuesday

A. Back Squat for load:
5 Rounds, 3 Reps each

Working up to 85-90%; note heaviest set!

Get under some heavy weight today. Doesn’t have to be a max (ESPECIALLY if you’re in the middle of barbell club cycle), but aim to hit something HEAVY today. USe the 5 sets to work up from a moderate weight.

B. “Taco Tuesday”
3 Rounds for time:
13 Back Squats (155/105)
350/300 Row

Scale: Back squat (115/75)

Breathing and bracing will be your friend today. You won’t want to put down the barbell here (from the ground, unless you NEED the rack to work around shoulder, etc), so find a rhythm and keep going!

Metcon:

12 mins, As many rounds and reps as possible:
5 Burpees
12/10 Cal Bike
15 Med Ball Cleans

Oh these dirty, dirty med ball cleans. Try to keep them unbroken to start (SMOOTH AND STEADY), then break into 2-3 sets as needed: 8 & 7 reps, or 6-5-4 reps would be a good plan.

Wednesday

18 minutes, every min on the minute:

MIN 1 – 3 Hang Power Snatch (Building)
MIN 2 – 9, 12, or 15 Toes to Bar
MIN 3 – 9, 12, or 15 Hand Release Push-Ups

(Score is Load)

Weightlifting AND gymnastics today! You can scale this one up or down as needed to focus on the weights or add a little extra gymnastics volume. Add weight to the snatch as form allows, and have fun!

Metcon:

12 min AMRAP:
400m Run
20 Hollow Rocks
500m Row
20 Alt. Lunges

Total body fun! Good goal would be 2+ rounds. Don’t waste time on transitions–just GO!

Barbell Club:

A. Snatch Grip Push Press + Overhead Squat

B. Snatch Grip Deadlift

C. Seated Box Jumps

D. Single Leg Accessory Work:
DB Bulgarian Split Squat
DB Single Leg Romanian DL

Thursday

5 Rounds for time:
20 Slam Ball (20/10)
20 DB Suitcase Lunge (35/20)
20/15 Cal bike

-Rest 2:00 b/t Sets-

Scale: DB (20/10)

OOOH. Sprint, rest, repeat. Really, this should be all out… Aim to hit each round under 3 minutes.

That bike will be the first to fall apart–try to get RPMs maxed out at the beginning of each set, then ride it out, as needed. A “fun” game could be trying to hit this in quick bursts–7 cal hard, 3 easy, finish strong.

Metcon:

2 Rounds For Time:
10 DB Strict Press
10 Box Jumps

-Rest 1:00-

2 Rounds For Time:
10 DB Push Press
10 Box Jump Overs

-Rest 1:00-

2 Rounds For Time:
10 DB Push Jerks
10 Burpee Box Jump Overs

-12:00 Hard Cap-

(Score is Time)

The press component gets a little easier (you get legs!) as you go, but the box jumps become a little more taxing. Should be a fun way to hit three quick intervals of work without feeling repetitive.

Friday

A. Strict Press: 5 x 3

Work up to a heavy set of 3 strict press for today.

B. For time:

2 rounds:
15 Push Press (115/75)
25 Box Jump (24/20)

* As soon as you are done with the 2 rounds take 1 MINUTE REST *

1 round:
30 Push Press (115/75)
50 Box Jumps (24/20)

(Score is Total Time)

Scale: Push Press (75/55)

First, a test of speed… and then a test of stamina!

The 15 and 25s should be fairly simple to do unbroken, but really shoot to USE YOUR LEGS.

The 30/50 will be a bigger challenge–try to breathe through and plan to go decreasing sets–maybe 15-12-10-8-5 or similar. Just move smoothly through the box jumps and try to hold the pace through all of them.

Metcon:

For Time:
5-10-15-20-15-10-5
Slam Balls
Mountain Climbers
100m run

-14:00 Hard Cap-
(Score is Time)

SPICY! It’ll get progressively harder for the first half of the workout. Try to manage your breathing on the slam balls 🙂

Saturday:

Throwdown:

“SCHMALLS”

Run 800 meters

Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings (53/35)
• 10 Handstand push-ups

Then,
Run 800 meters

Hero sandwich!!

8am and 9am classes:

20 minutes, as many rounds and reps as possible:

40 Single DB Front Squat (50/35)
30 Sit-Ups
20 Alt. DB Snatch
10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Scale: DB front squats (35/20)

Simple, long burner! Midline will be a big challenge! Stay tight!

Sunday

Barbell Club:

A. Clean Technique

B. Tempo Back Squats

C. Pendlay Row

D. Overhead Accessory Work

Mobility:

Hips & Low Back Continued

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