Workouts and Gym Management moving to Push Press

We are excited to be moving all of our gym management systems to Push Press starting this week.  If you have a current pass or membership with us you should have received an e-mail asking you to complete your member profile, add your payment info, and download our new app.  If you haven't yet done this, please try and have it done asap as we will be 100% Push Press on Monday Jan 27.

This will be our last BLOG post containing weekly workouts.  Please use the new Natural High Fitness App to view workouts moving forward.  They are published now for the coming week, but will revert back to Sunday evening publishing starting the following week.

In the meantime, Mike & Savannah wanted to share some news that they thought everyone at Natural High Crossfit could benefit from.

Their family now owns and is operating an Airbnb in Deadman’s Flats just outside of Canmore and they wanted to extend a 25% discount to everyone so that they can enjoy some time in the mountains. The condo is operated by a property management company and at the moment, the rates are quite reasonably priced and the off season is a great deal too. It sleeps 8 so it would be great for your family and/or if you wanted to share with other friends and family. 

The Rundle Retreat AirBnB was designed with families and friends in mind in order to accommodate larger gatherings at more affordable rates with easier access in and out of the community.

Key features include:

● Ground-level convenience: Easy access with incredible views of the bow river and rocky mountains from our balcony.

● Room for everyone: Sleeps 8 with 1 king bedroom, 2 queen bedrooms, and a comfy pullout sofa.

● Property amenities: A heated pool, hot tub, and gym are just steps away. Sparrowhawk lodge has both a liquor store and coffee shop (Canmore favourite, Eclipse Coffee Roasters) on site.

● Stress-free access to Canmore & Banff: Minutes from all the action without the hassle.

● Practicality : Large above ground parking as well as heated underground parking with locked bike and ski storage, plus in-suite laundry.

As one of our friends, we’re offering 25% off your stay with the code: Rundle2107.

In order to book your stay using, use the direct booking link below and apply the booking Code provided at checkout for your discount

https://mountaintopvr.bookeddirectly.com/g/dead-man%2527s-flats/3-bed%252F2-bath-sparrowhawk-lodge-1st-floor-creekside/b4a923 

If you have any questions or experience any issues, touch base with Mike or Savannah directly in person or via phone or email so that they can sort things out with you or the property management company. 

We hope everyone gets a chance to unwind and take advantage of our backyard as well as maybe plan for some future backcountry events.

Email: 

info@prosporttherapy.com

Cell: 

(403) 828-3512

Savannah

Monday Jan 20 - Sunday Jan 26, 2025

Monday Jan 20

 

Part A

 

10 sets

3 Tempo Front Squat (60-70%) 

Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)

-rest 60-90 between sets-

 

Part B

 

5 Rounds

20/15 Calorie Air Bike/Row

20 Kettlebell Swings (53/35)

 

Tuesday Jan 21

 

Part A

 

EMOM8:

Odd: 3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

Even: 

Level 1: 5 sets of 8-10 False Grip Ring Rows (inverted)

Level 2: 5 sets of 6-8 False Grip Ring Rows (inverted/feet on the ground in front of the rig)

Level 3: 5 sets of 6-10 Ring Rows (feet lined up under the rig/pull-up bar)

 

For the ring dip negatives, athletes should start at the top of the rings and then lower themselves with a 2-3 second controlled descent. For modifications, athletes can place heels on a box (heel box tempo ring dips) or perform bench dips with a slow and controlled descent.

 

Conditioning Option: 

8-minute EMOM:

Odd Minute: Ring Muscle Ups (1 max unbroken sustainable set - all sets should be the same)

Even Minute: 30 seconds of Hollow Rocks

 

Part B

 

5 Sets:

100m Run (or 5x50ft Shuttle Run)

10 Burpee Box Jump Over (24/20)

15/12 Calorie Ski (OR Row) 

-rest 1:1 between sets-

 

Wednesday Jan 22

 

Part A

 

4 Rounds

 

10 Weighted Hip Thrust

-rest 30 seconds-

10 Bent Over Lateral Raises

-Rest 1 minute between rounds-

 

Part B

 

45 Toes to Bar

45 Power Snatches (95/65)

45 Toes to Bar

 

Thursday Jan 23

 

Part A

 

10 sets

3 Tempo Bench Press (60-70%)

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

-rest 60-90 seconds between sets-

 

Part B

 

13-11-9-7-5

Push Up + Renegade Row (50s/35s)

-50ft Single Dumbbell Walking Lunge (50/35) after each set Push Ups + Renegade Row-

 

Friday Jan 24

 

Part A

 

Every 2:00 (6 sets) 

3 Power Cleans + 3 Push Jerks (moderate-heavy)

 

Part B

 

12:00 AMRAP

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

 

Saturday Jan 25

 

Teams of 2

4 Sets: (each/1:1)

4:00 AMRAP

40 Deadlifts (75/55)

40 Hang Power Cleans (75/55)

40 Shoulder to Overhead (75/55)

*Pick up where you left off after each set

 

Sunday Jan 26

 

3 rounds

25/20 Calorie Air Bike

10 Strict Weighted Chin Ups (35/25)

Monday Jan 13 - Sunday Jan 19, 2025

For your reading pleasure, this is a great article written by Coach Grant:

The Past, Present and Future of CrossFit

Monday Jan 13

 

Part A

 

Every 2:00 (6 sets)

3 Power Snatches + 3 Overhead Squats (moderate-heavy)

-Complete Unbroken-

 

Part B

 

5 Sets:

48 Double Unders

12 Overhead Squats (95/65)

4 Bar Muscle Ups (Or 8 Chest to Bar)

-rest 1:1 b/t sets-

 

Tuesday Jan 14

 

Part A

 

EMOM 10:

Odd: 

Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)

Level 2: 5 handstand push-up controlled negatives with feet or knees on a box

Level 3: 5 seated strict dumbbell presses

Even: Rest

 

Part B

 

3:00 Max Calorie Row

-3:00 rest-

3:00 Max Shuttle Runs

-3:00 rest-

3:00 Max Calorie Row

 

Wednesday Jan 15

 

Part A

 

5 sets

10 Back Rack Step Back Lunges (moderate weight)

-10 reps total, alternate legs each rep

- Rest 60-90 seconds between sets

 

Part B

 

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (115/80)

 

Thursday Jan 16

 

Part A

 

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

- Rest 60-90 seconds between sets-

 

Part B

 

3 Rounds

40/32 Calorie Row

25 Strict Sit Ups

 

Friday Jan 17

 

Part A

 

Turkish Get-Ups

5 x 2 reps (each side)

 

Part B

 

19.3

For time

200ft Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step Up (50/35) (24/20)

50 Strict Handstand Push Ups

200ft Handstand Walk

 

Saturday Jan 18

 

Teams of 2

44:00 AMRAP

2000m/1700m Row – shared between partners

40 Synchro Burpees

 

Sunday Jan 19

 

2 sets

5 rounds

1 Rope Climb (Or 6 Strict Pull Ups)

50ft Single Dumbbell Walking Lunge (50/35)

-Rest 5:00 between sets-

Monday Jan 6 - Sunday Jan 12, 2025

Monday Jan 6

 

Part A

 

4 sets:

3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)

5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.

- rest 1 minute between sets –

 

Part B

 

5 sets (1 set every 5:00)

25/20 Calorie Row

20 Wall Balls (20/14)

15 Toes to Bar

 

Tuesday Jan 7

 

Part A

 

Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)

12:00-15:00 minutes

 

Part B

 

10 Sets of :45 on/:15 off:

10 Dumbbell Power Cleans (2x35s/25s)

Max Burpee over Dumbbells in remaining time

 

Wednesday Jan 8

 

Part A

 

2000m Row for time

 

Part B

 

Teams of 2

5 sets: (each/1:1)

20/16 Calorie Air Bike

50ft Front Rack Walking Lunge (75/55)

 

Thursday Jan 9

 

Part A

 

Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)

in 12-15 minutes

 

Part B

 

10 Shuttle Runs (down and back)

10 Strict Handstand Push Ups

15 Shuttle Runs

20 Handstand Push Ups

20 Shuttle Runs

30 Push Ups

20 Shuttle Runs

20 Handstand Push Ups

15 Shuttle Runs

10 Strict Handstand Push Ups

10 Shuttle Runs

 

Friday Jan 10

 

Part A

 

Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)

in 12-15 minutes

 

Part B

 

11.1/14.1

10:00 AMRAP

30 Double Unders

15 Power Snatch (75/55)

 

Saturday Jan 11

 

Teams of 2

440 calories on any machine

*Every 3:00 perform 4 Bench Press (185/110) (OR 10 Push Ups OR 10 Dumbbell Bench Press (2x50/35))

**Start with the Machine

 

Sunday Jan 12

 

100 Single Unders

30 Sit Ups

100 Single Unders

30 V-Ups

100 Single Unders

30 GHDs (Or Stick Sit Ups)

100 Single Unders

Monday Dec 30, 2024 - Sunday Jan 5, 2025

Monday Dec 30

 

Part A

 

With a partner, switching as you choose:

4000m row

 

Part B

 

8 sets:

250/200m Row

5 Squat Snatch (135/95)

-rest 1:1 between sets-

 

Tuesday Dec 31

No scheduled classes today.  Open gym 9-11am

 

3 Rounds

100ft Single Dumbbell Walking Lunge (1x35/25)

30 Dumbbell Bench Press (2x35/25)

-rest 5:00-

3 Rounds

50ft Double Dumbbell Front Rack Walking Lunge (2x50/35)

15 Dumbbell Bench Press (2x50/35)

* In Part A, the DB can be held on the shoulders, in the "front rack," or any desired hold that keeps a hand in contact with the DB at all times while lunging. In Part B, the DBs must be held in a front rack.

 

Wednesday Jan 1

 

Happy New Year!!

 

No scheduled classes today.  Open gym 11:30am-4pm

 

Teams of 2:

25 Rounds

P1: 20 Calorie Ski (OR Row)

P2: 24 Calorie Bike Erg (OR another Bike OR 240m Run)

 

* 2024 into 2025. Happy New Year! Each round, one person does the Ski/Row while the other does the Bike/Run. Partners work at the same time. In the next round, they switch places. Totals per team for the workout: 500 cal Ski/Row and 600 cal Bike (or 6000m Run).

 

Thursday Jan 2

 

Part A

 

3 Rounds

 

10 Supported Single Arm DB Tempo Row (each side) 

-rest 30 seconds-

10 Inverted Skull Crusher

 

* Rest 2 minutes between rounds

 

Part B

 

18:00 AMRAP

9 Deadlifts (115/80)

12 Box Jumps (24/20)

15 GHDs (Or V-Ups)

 

Friday Jan 3

 

Part A

 

3 sets:

12 Bar Facing Burpees

12 Thrusters (95/65)

24 Pull Ups

12 Thrusters (95/65)

12 Bar Facing Burpees

-rest 3:00 between sets-

 

Part B

 

Accumulate 4 minutes of a farmer hold at a challenging weight 

-rest as needed between breaks-

 

Saturday Jan 4

 

Part A

 

4 rounds:

 

10 Inverted Skull Crusher

-rest 30 seconds-

10 Incline Dumbbell Hammer Curls

-rest 30 seconds-

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

-rest 30 seconds-

10 Kettlebell Side Bend (each side)

-Rest 2 minutes between rounds-

 

Part B

 

Teams of 2

3 sets (each/1:1)

200m Run/Row

8 Power Cleans (135/95)

200m Run

8 Power Cleans (135/95)

200m Run/Row

 

Sunday Jan 5

 

Every minute (15:00)

5 sets

Minute 1: 10 Dumbbell Step Back Lunges (2x50/35)

Minute 2: 10 Strict Pull-ups

Minute 3: 10 Deficit Push Ups (4"/2")

Monday Dec 23 - Sunday Dec 29, 2024

 

Monday Dec 23

 

Part A

 

3 sets: 

6 Back Squats (Heavy) 

12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)

25 Jumping Air Squats (Fast)

-Rest 2:00 to 2:30 between sets-

Part B

 

12 Days of Xmas – DAY 11

Fast and Heavy

 

21 DB Thrusters

400m row

18 DB Thrusters

400m row

15 DB Thrusters

400m row

 

You choose the weight.  Pick a weight that’s a challenge, but light enough that you can still move fast

 

Tuesday Dec 24

12 Days of Xmas – DAY 12

 

The 12 Days of Christmas WOD

 

For Time, adding one movement per round:

•               1 Sumo Deadlift High-Pull (75/55 lb)

•               2 Thrusters (75/55 lb)

•               3 Push Presses (75/55 lb)

•               4 Power Cleans (75/55 lb)

•               5 Power Snatches (75/55 lb)

•               6 Kettlebell Swings (53/35 lb)

•               7 Pull-Ups

•               8 Knees-to-Elbows

•               9 Box Jumps (24/20 in)

•               10 Double-Unders

•               11 Burpees

•               12 Overhead Walking Lunges (45/25 lb Plate)

 

 

Wednesday Dec 25

Merry Christmas Everyone.

The box is closed today

 

Thursday Dec 26

Happy Boxing Day

Open gym today 9am-11am.

No Scheduled Classes

 

Part A

 

3-4 Rounds

 

12 Lying DB Hamstring Curl 

-rest 30 seconds-

10 Standing Barbell Calf Raise 

 

* Rest 1-2 minutes between rounds

 

Part B

 

7 Rounds

7 Front Squats (135/95)

14 Toes to Bar

 

Friday Dec 27

 

Part A

 

Every 1:00 (12:00) 

Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)

Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)

*Use the same weight for both movements. Sets are completed unbroken (touch and go on the muscle snatch). You can build in weight or stay the same across sets. Stay light!

 

Part B

 

5 Sets

6 Deadlifts (225/155)

8 Bar Facing Burpees

10/9 Calorie Air Bike/Row

-rest 1:1 between sets-

 

Saturday Dec 28

 

Teams of 2

2000/1750m Row

200 Wall Balls (20/14)

2000/1750m Row

100 Dumbbell Box Step Ups (24/20)(2x50/35)

2000/1750m Row

 

Sunday Dec 29

 

3 rounds

400m Run (Or 15x50ft Shuttle Run)

75ft Handstand Walk (Or 6 Wall Walks)

25 GHDs (Or V-Ups)

Monday Dec 16 - Sunday Dec 22, 2024

Monday Dec 16

 

Part A

 

3 sets 

8 per leg Russian Step Ups with Barbell – use off-set weight on the bar, with weight on opposite side from the working leg.

- Complete a set every 2:30-

 

Part B

 

4 sets

8 Dumbbell Walk Through Lunge (left) 

8 Dumbbell Walk Through Lunge (right) 

*Use light-moderate weight

-rest 1-2 minutes between sets-

 

Part C

 

12 Days of Xmas – DAY 8

 

Chief

 

Five 3-minute AMRAPs in 19 min

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

 

Tuesday Dec 17

 

12 Day of Christmas Bonus Day

CrossFit Total

60 min cap to find max lift for each of Deadlift, Strict Press and Deadlift

 

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

 

Wednesday Dec 18

 

Part A

 

3-4 Rounds, time permitting

 

10 Weighted Hip Thrust

-rest 30 seconds-

10 GHD Hip Raise/Extension (Or 15 Superman) 

-rest 30 seconds-

10 Plate Front Raise

 

* Rest 2 minutes between rounds

 

Part B

 

12 Days of Xmas – DAY 9

 

NATE

 

20 min AMRAP

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (2/1.5P)

 

Thursday Dec 19

 

Part A

 

4 Rounds

 

12 Double DB Prone Row (Or Double DB Bent Over Row) 

-rest 30 seconds-

10 Tricep Kickbacks/side

 

* Rest 2 minutes between rounds

 

Part B

 

Teams of 2

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Air Bike

*Both partners work at the same time and switch when both are completed

 

-straight into-

 

3:00 AMRAP

Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

 

Friday Dec 20

 

Part A

 

6 sets

2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)

-complete a set every 2:00-

*Complete unbroken

 

Part B

 

12 Days of Xmas – DAY 10

 

Grettel

 

10 Rounds for Time

3 Clean-and-Jerks (135/95 lb)

3 Bar-Over Burpees

 

Saturday Dec 21

 

Part A

 

15 min Mobility

 

Part B

 

Buy In: 1000/800m Ski (or Row)

 

Then 5 rounds of: 

10 Single Dumbbell Overhead Squats (50/35)*

10 Alternating Dumbbell Snatch

10 Box Jumps (30/24)

*Alternate between Left and Right on rounds

 

Buy out: 1000/800m Ski or Row

 

Sunday Dec 22

 

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories