Natural High CrossFit - Okotoks, AB

2012-02-11T00:00:00.000-07:00

Strength
Bent over barbell row
7 x 5

WOD
"Nemo"
4 Rounds
5 Squat Snatch (115/80)
25 Sit Ups
25 Back Extentions
*compare to Oct 11th

Post scores to comments.

2012-02-10T00:00:00.000-07:00

Preschool WOD
5 rounds
jump rope
wooden boxes
5 squats
crawl through tunnel
10 plank
5 x 12" box jump
bouncy ball

Strength
Front Squat
7 x 5

WOD
21 - 15 - 9
Thrusters (95/65#)
Burpees

Post scores to comments.

2012-02-09T00:00:00.000-07:00

Strength
Snatch
3 x 3, 2 x 2, 1 x 1

WOD
5 Rounds
5 Deadlift (225/155)
10 Ring Push Ups
15 Pull Ups
20 Box Jumps (24/20")

Post scores to comments.

2012-02-08T00:00:00.000-07:00

What can be done about adrenal fatigue??

1. Improve your diet by following these principles:

Get rid of grains, dairy and soy
At every meal eat wild caught fish or organic free range eggs or grass fed organic meat or organic free range poultry
At every meal eat fresh, locally grown organic vegetables
Be very liberal with all these fats and oils - cold pressed, extra virgin, organic olive oil, coconut butter, organic butter, organic avocado, organic nuts and seeds

2. Be asleep by 10pm at the latest and always get at least 8 hours sleep.

3. Appropriate daily exercise

The keyword here is "appropriate". If you are very run down and barely have enough energy to make it through your daily routine it is not a good idea to sign up for a Cross Fit class three days a week! On the other hand, if your energy levels are good and your musculoskeletal system is in good shape, then it might be appropriate to start running and lifting weights. In order to figure out what is appropriate exercise, you must ask yourself the following questions:

How much energy do I have?
How much extra body fat do I have?
How bad is my posture?
How long has it been since I did daily exercise?
What sports did I excel at when I was younger?
How much stress am I under?

If you have very low energy levels, 30lbs of extra body fat and horrible posture then you are better off choosing gentle, restorative forms of exercise like yoga, Tai Chi, Qi Gong, Feldenkrais or stretching of your own design. If you are working with a professional, have them perform a thorough assessment of your musculoskeletal system and design a stretching program that reflects your personal biomechanical inadequacies. It is best to do your exercise in the morning and at the same time every morning....sunrise is ideal as this is the time when your cortisol levels should be at their highest.

Many people feel tired and lethargic early in the morning because their adrenal glands do not produce enough cortisol at that time of day (and their pineal glands keep producing melatonin past sunrise, a phenomenon known as melatonin spill over). The best remedy for this cortisol/melatonin problem is to get outside and move your body in sunlight. You need unfiltered daylight (no sunglasses) coming into your eyes. There is a direct link between the retina and the pineal gland called the suprachiasmatic nucleus...this collection of nerves tells the pineal gland when to stop producing melatonin and also influences body temperature and cortisol production. This mechanism only works if you are outside getting daylight in your eyes!

We have seen many clients over the years who had horrible circadian rhythm dysfunctions from shift work, long haul jet travel, getting up late and working too late into the evening. If you always feel tired and lethargic when you get up then you have a circadian rhythm dysfunction i.e. your morning cortisol levels are too low and melatonin levels are too high. Your body literally thinks it is 3am even though the sun is up. The single most effective way to correct this problem is to get up at sunrise and exercise. Of course this also means you must go to bed earlier than usual so that you get at least 8 hours sleep. It usually takes about two weeks to re-train your circadian rhythms...it's not an easy change to make but the benefits make the effort worthwhile.

What if your energy levels are not that low and you only have 5-10lbs of extra body fat? Maybe you used to run cross country when you were a teenager or maybe you were a regional tennis champ in your 20s. In this case you should still exercise outside at sunrise every morning but your choice of exercise can be more aggressive. A good plan would be to jog/walk on Monday, Wednesday and Friday and do some easy strength training on Tuesday, Thursday and Saturday. If you need help with this program design process let us know!

Next month we'll talk about how to suppress excessive evening and night time cortisol levels.

Strength
4 times through core work
30sec plank
30sec mtn climber
rest 90 sec

WOD
The Gauntlet
Seperate into 2 goups and move through the stations as fast as possible. One person cannot start the floowin movement until the person before them is finished.
- Bike 2 miles
- 50 Thursters (75/55)
- 25 DB Burpees (35/25)
- 50 KB Swings (2/1.5)
- Row 1000m

Post scores to comments.

2012-02-07T00:00:00.000-07:00

Strength
Floor Bench Press
5 x 8

WOD
Tabata Tuesday
20:10 x 8
-Jump Split Lunges
-Russian KB Twists 1.5/1
-Walking Lunges
- Alternating Single arm DB Push Press (right to left)

2012-02-06T00:00:00.000-07:00

Most of us get sore muscles from time to time. Anybody who lifts weights regularly expects to feel sore from time to time. Post workout soreness is your confirmation that you did something worthwhile. If you NEVER got sore from strength training it's probably time to make some changes to your routine. Last month we talked about how effective it can be to start using very high rep ranges in order to get better results from your strength training. High rep ranges work because they place significant stress on slow twitch (type 1) muscle fibres. Making a radical change like this to your strength training routine will make you sore. What can be done to mitigate this and speed up the recovery process?

There are a number of supplements that can help. The one we like best is called 100% MR and is available from www.infinityfitness.com. Get the Mixed Berry flavour as it is sweetened with Stevia - not artificial sweeteners. Take 1-2 scoops of this before you workout and another 1-2 scoops immediately after. 100% MR contains branch chain amino acids, taurine and glutamine. We highly recommend it before and after any kind of physical training even endurance training. If you don't take enough of this stuff it wont do anything so if you have tried 1 scoop and it did not do anything then increase to 2 scoops. Some of you may even need 3 scoops at a time. Infinity Fitness also do a companion product called Muscle Synthesis which is a broad spectrum free form amino acid capsule. Free form amino acids have largely replaced protein powders in recent years as they are much easier to digest and assimilate. After 2-3 weeks using 100% MR before and after your training, add the Muscle Synthesis as well. If you notice further reductions in post exercise muscle soreness when using both products then stick with both on an ongoing basis.

Another good way to speed up your recovery from strenuous exercise is hot/cold contrast. Think Russian or Finnish sauna with a hole cut in the ice for the cold plunge. Most of us don't live in that kind of weather so a compromise has to be made. If you have access to a sauna then use it. Put water on the heater/coals to create steam and humidity...the goal is to SWEAT profusely. After a few minutes (or whenever you start to get a little too hot for comfort) get out of the sauna and get in the coldest water you can find. This might be the cold water in the shower or a cold bath or a large tub of icy water in your back garden. Spend 30s-60s in the cold water then go back into the heat and repeat the process. Go from hot to cold at least 3 times. Always start in the heat and finish in the cold. If you do this several times a week you will quickly build a tolerance for both the cold and the hot temperatures. We have done this many times in the winter in Finland. The sauna temperature is usually at least 140 Fahrenheit and the lake has at least 6 inches of ice on it so the water temperature is around 34-36 Fahrenheit. You sleep like a baby after an experience like that! You're probably wondering what this does. There are 3 main benefits:

1. It causes rapid/massive vasodilation and vasoconstriction of blood vessels. This creates an effective pumping mechanism which removes metabolic waste from tight/ischemic tissue.

2. The profuse sweating in the sauna helps to get rid of toxins - that's why a dry sauna won't work well. You need significant thermal stress (i.e. humidity and heat) to cause profuse sweating. Your skin acts as an organ of elimination. Make it work for you by exercising daily and getting in a wet sauna regularly.

3. Most of us live in very tightly controlled environments. We have the temperature in our houses set just so, then we climb into our climate controlled cars and drive to work where the temperature is again maintained in a very narrow range by a computer. Our ancestors did not live like this...in the summer they got HOT and in the winter they got COLD. In the day time they were warmer than at night. It is not healthy or desirable to live in an environment that never goes below 60 Fahrenheit or above 75 Fahrenheit. Part of knowing you are alive is physical interaction with the outdoors. Hot/cold contrast will make you feel more alive than you have in a long time.

Strength
Box Squats
7 x 5

WOD
AMRAP 13 min
6x Alternating KB Turkish Get Ups (1.5/1)
20 KB swing (1.5/1)
1 Rope Climb

Post scores to comments.

2012-02-05T00:00:00.000-07:00

Strength
P. Clean
3 x 3, 3 x 2

WOD
2 Rounds
50 KB Swings 1.5/1
40 Ab Mat Sit Ups
30 Walking Lunges
20 Pull Ups
10 HSPU
*rest 3 min

Post scores to comments.

2012-02-04T00:00:00.000-07:00

Strength
Weighted Dips
7 x 5-7reps

WOD
10min AMRAP
10x Hand Release Push Ups
20x Walking Lunges
5x L Pull Ups

2012-02-03T00:00:00.000-07:00

Bob Harper has "drank the kool aid". Thanks Tanya for the vid.

Want to improve your flexibility and athletic abilities? Enroll in the Monday skipping class. It will improve your reflexes, balance and posture. See ya there!

Strength
Overhead Squat
5 x 12

WOD
21 - 15 - 9
P. Clean 115/80
Burpees Over Bar

Post scores to comments.

2012-02-02T00:00:00.000-07:00

Have you enrolled in the skipping class yet? Starts Monday at 8pm.
You will become more vigilant and alert through this class as it increases your attention skills.

Strength
3 Rounds
30 sec hollow rock
15 back extentions

WOD
4 Rounds
400m run (sub 500m row if needed)
15 Ring Dips
10 Deadlifts (205/135)

Post scores to comments.

2012-02-01T00:00:00.000-07:00

Another Skipping benefit -

Strengthens your bones and increases your stamina and endurance.

NEW NOON CLASS ON WEDNESDAY
Strength
Partner Anchored Hamstring Curls
5 x 10

TEAM WOD WEDNESDAY
2 Rounds
Row for Cals - 2 min
1 min rest
Push Press 45/35# - 2 min
1 min rest
Dbl. Unders - 2 min
1 min rest

Each teammate (max 3 per team) starts at one station and rotates through together until 2 rounds are completed. Score is total reps divided by team members.

2012-01-31T00:00:00.000-07:00

Benefit of Skipping -

It enhances your coordination and rhythm between hands and feet movements.
Check out the class starting next Monday.

Strength

Back Squat
5 x 3

WOD
AMRAP 15 min
5x Deadlifts (225/155)
10x Burpees over bar
15x CTB Pull Ups

Post scores to comments.

2012-01-30T00:00:00.000-07:00

POWER SKIPPING - 8 week program starting next week. Classes are Monday 8 - 9pm. Cost $96 plus tax. Enroll early to get your spot.

1.Skipping rope can be beneficial in your exercise to lose weight. It is so effective in burning calories that an hour of skipping rope will make you burn up to 1000 calories.
(that equals a really BIG steak!)

Strength

-NONE-

WOD
Olympic Total
3 Attempts at both
Snatch + Clean and Jerk

Post weight to comments.

2012-01-29T00:00:00.000-07:00

Strength
Core Work
3 x 20 V-Ups*
3 x 20 Hollow Rocks*
*rest 1 min between sets

WOD
5 Rounds
20 Wall Balls
10 HSPU
30 Air Squats

Post scores to comments.

2012-01-28T00:00:00.000-07:00

Strength
AMRAP
Pull Ups
3 x Strict
3 x Kipping

WOD
30 min Row test

Post scores to comments.

2012-01-27T00:00:00.000-07:00

Strength
Box Jump for height
3 x 3, 3 x 2, 3 x 1

WOD
7 Rounds
1 Rope Climb
5 Burpees
10 Thrusters (75/50)

Post scores to comments.

2012-01-26T00:00:00.000-07:00

Strength
Clean Pull
5 x 3

Clean
3 x 3, 2 x 2, 1 x 1

WOD
Tabata
Row for Cal.
KB Swings (1.5/1)
AbMat Sit Ups
Dbl. Unders

Post scores to comments.

2012-01-25T00:00:00.000-07:00

Strength
Obstacle Course
(set by coach)

WOD
Team WOD Wednesday
100 Wall Balls over bar
then....
5 Rounds
10 Partner Deadlifts (305/210)

Post team scores to comments.

2012-01-24T00:00:00.000-07:00

Strength
Snatch Pull
5 x 3

Snatch
3 x 3, 2 x 2, 1 x 1

WOD
21 - 15 - 9 - 3
Box Jumps 24/18"
Push Press (115/80)
Pull Ups

Post scores to comments.

2012-01-23T00:00:00.000-07:00

Cute little video.

Strength
Deadlift
7 x 3

WOD
20 min AMRAP
5 Ring Dips
5 Push Ups
20 Ab. Mat Sit Ups
20 Dbl. Unders

Post scores to comments.

2012-01-22T00:00:00.000-07:00

Strength
Push Jerk
7 x 3

WOD
5 Rounds
5 P. Snatch (95/65)
10 OH Squat (95/65)
5 P. Clean (95/65)
10 Front Squat (95/65)
*Rest 1 min

Post scores to comments.

2012-01-21T00:00:00.000-07:00

Strength
Clean Pull
5 x 3

P. Clean
3 x 3, 2 x 2, 1 x 1

WOD
2 Rounds
3 min Row
2 min Rest
2 min KB Swing (1.5/1)
1 min Rest
*for total cals + reps

Post scores to comments.

2012-01-20T00:00:00.000-07:00

Strength
Weighted Pull Up
7 x 5

WOD
"Tyler Durden"
3 Rounds
25 Wall Balls
20 Burpee Pull-Ups
15 Deadlifts 135/95
10 Squat Cleans 135/95
5 Jerks 135/95

*compare to July 2011

Post scores to comments.

2012-01-19T00:00:00.000-07:00

Strength
Core Work
3 Rounds
15 GHD Sit Ups
10 Toes to Bar
1 min plank
----
Clean and Jerk Tech

WOD
"GRACE"
30 Clean and Jerk (135/95)

Post scores to comments.

2012-01-18T00:00:00.000-07:00

Strength
Push Press
3 x 3, 3 x 2, 3 x 1

WOD
Team WOD Wednesday
One partner does the row while the other works through the barbell complex. Once each is finished it counts as a round and then switch.

AMRAP 20min
Row 250m
- - -
5 Power Cleans (135/95)
5 Jerks (135/95)
5 OH Squat (135/95)

Post scores to comments.

2012-01-17T00:00:00.000-07:00

Strength
Deadlift
7 x 3

WOD
Tabata
Air Squat
Jumping Pull Up
Dbl. Unders

2012-01-16T00:00:00.000-07:00

Body as Rx'd January session starts today. You can still register!

Strength
Snatch Pulls
5 x 3 (100-115% 1RM)

Snatch Balance
3 x 3

WOD
2 Rounds
50 Walking Lunges
40 KB Swings (1.5/1)
30 OH Squat (95/65)
20 GHD Sit Ups
10 Burpees

Post scores to comments.

2012-01-15T00:00:00.000-07:00

Strength
Bent over barbell row
5 x 8

WOD
15 min AMRAP
*continue building by one rep per round until time expires

1 Front Squat 115/80
1 Pull Up
2 Front Squats 115/80
2 Pull Ups
3 Front Squats 115/80
3 Pull Ups
4 Front Squats 115/80
4 Pull Ups
5 Front Squats 115/80
5 Pull Ups
6 Front Squats 115/80
6 Pull Ups
7 Front Squats 115/80
7 Pull Ups

Post scores to comments.

2012-01-14T00:00:00.000-07:00

Strength
Core work
3 Rounds
20 V-Sit Ups
20 Hollow Rocks
45 sec Plank
rest 2 min

WOD
10 Rounds
20x KB Swing (1.5/1)
10x Single Arm KB snatch (1.5/1)
20x Russian Twists (1.5/1)

Post scores to comments.

2012-01-13T00:00:00.000-07:00

Strength
Split Squat
5 x 6 (ea leg)

WOD
5 Rounds for greatest load
5 Power Cleans
10 Walking Front Rack Lunges
15 Front Squats
*rest 3 min

Post scores to comments.

2012-01-12T00:00:00.000-07:00

Strength
Snatch
3 x 3, 2 x 2, 3 x 1

WOD
21 - 15 - 9
Pull Ups
AbMat sit ups
KB Swings 1.5/1pd.

Post scores to comments.

2012-01-11T00:00:00.000-07:00

Strength
OH Squat
5 x 10

WOD
Team WOD Wednesday
Card Games!!
Team that collects the most cards wins.

2012-01-10T00:00:00.000-07:00

Strength
Max Ring Dips 5 attempts
Max Dbl. Unders 5 attempts

WOD
4 Rounds
250m row
40ft Bear Crawl
1 Rope Climb
5 P. Cleans 155/110
*compare to Aug 26th

Post scores to comments.

2012-01-09T00:00:00.000-07:00

Body as Rx'd and Intro to CrossFit will be starting the week of January 16th. Register now to get strong and healthy in 2012 and beyond!

Strength
Clean Pulls
5 x 3
(should be 100 - 115% of 1 rep max clean)
Power Clean
5 x 3

WOD
1 Round
*rest 2 min
2 Rounds
*rest 2 min
3 Rounds

25 Box Jumps
50 Dbl Unders
25 KB Swings 2/1.5pd.

Post scores to comments.

2012-01-08T00:00:00.000-07:00

Strength
Bench Press
7 x 3

WOD
16min AMRAP
5 Deadlifts
10 Burpees
15 Ring Push Ups

Post scores to comments.

2012-01-07T00:00:00.000-07:00

Strength
Bent over barbell row
5 x 8

WOD
7 Rounds for time
20 Wall Balls
30 Dbl. Unders

Post scores to comments.

2012-01-06T00:00:00.000-07:00

Strength
Hang Snatch
5 x 3
GHD Sit Ups
5 x 10

WOD
3 Rounds
20m Prisoner Walk
20 KB Swings 2/1.5p
20m Prisoner Walk
20 Burpees
20 OHD Walking Lunges 45/25
20 Burpees
20 OHD Walking Lunges 45/25

Post scores to comments.

2012-01-05T00:00:00.000-07:00

Strength
Snatch Grip Deadlifts
5 x 3
Front Squat
3 x 3

WOD
21 - 15 - 9
OHD Squat 115/80
CTD Burpee

Post scores to comments.

2012-01-04T00:00:00.000-07:00

Strength
Partner Pistols
5 x 20
TEAM WOD
25x Deadlift 225/155
25x Push Press 155/80
25x Strict Pull Ups
100x Squats

AMRAP 22min
*both athletes can be working at the same time on any activity want but must complete a whole round before doing any reps for further rounds.
Post scores to comments.

2012-01-03T00:00:00.000-07:00

Strength
OHD Press 3 x 3
Push Press 3 x 3
increase load each set

WOD
3 Rounds
3 Squat Cleans 155/115
3 Rope Climbs
2 Squat Cleans 155/115
2 Rope Climbs
1 Squat Cleans 155/115
1 Rope Climbs

Rest 3 Min in between each round.

Post scores to comments.

2012-01-02T00:00:00.000-07:00

Strength
Clean Pulls
5 x 3
Power Clean
5 x 3 (@ roughly 50 - 75% of Clean Pull)

WOD
3 Rounds
6 x 10m Shuttle Run
10 Push Ups
20 Sit Ups
10 Push Ups
6 x 10m Shuttle Runs
20 Push Ups
10 Sit Ups
20 Push Ups

Post scores to comments.

2012-01-01T00:00:00.000-07:00

No classes today. Happy New Years!

2011-12-31T00:00:00.000-07:00

Have a safe and fun New Years!!

Strength
Bench Press
2 x 5, 2 x 3, 2 x 1

WOD
In teams of two complete the following...
300 Wall Balls to 10' (20/14)
5000m Row
300 KB Swings (1.5/1)
*Teammates can work at the same time but cannot be on the same modality of WOD

Post scores to comments.

2011-12-30T00:00:00.000-07:00

Strength
Strict Pull Ups
AMRAP Unbroken x 5 sets

WOD
AMRAP 20 min
3 Rounds of Cindy
500m Row

Post scores to comments.

2011-12-29T00:00:00.000-07:00

WOD
CF TOTAL
3 Attempts for
ONE REP MAX
of the following..
1) Back Squat
2) Shoulder Press
3) Deadlift
*while ideally done in this order it is not necessary

Post scores to comments.

2011-12-28T00:00:00.000-07:00

Strength
Elevated Back Leg Split Lunges
5 x 8

WOD
4 Rounds
In Two minutes row 250m
then...
complete as many 135/95 lb squat cleans as possible in the remaining time.
*rest 2 minutes in between rounds.
**can scale row distance to account for struggling rowers.

Post scores to comments.

2011-12-27T00:00:00.000-07:00

Strength
Bent over Barbell Row
5 x 8

WOD
5min AMRAP
5 Muscle Ups
5 HSPU

*rest 3 min

5 min AMRAP
5 BW Back Squat
5 75% BW Bench Press

Post scores to comments.

2011-12-25T00:00:00.000-07:00

MERRY CHRISTMAS
Do Tabata Drills with your family after Turkey!
No classes December 25th or 26th.

2011-12-24T00:00:00.000-07:00

We at Natural High CrossFit wish you and your family a VERY MERRY CHRISTMAS! See you after to work off that yummy eggnog and stuffing....

WOD
12 Days of Christmas
*Done like the song
1, 1 +2, 1 +2 +3, 1 + 2 +3 +4,....

1x Round of "Cindy"
2x Thrusters (135/95)
3x CTB CTD Burpees
4x Snatch (135/95)
5x Box Jumps (30/24")
6x Squat Cleans (135/95)
7x KB Swings (2/1.5)
8x Pistols
9x Deadlifts (135/95)
10x Push Ups
11x Back Squats (135/95)
12x Front Squats (135/95)

Post scores to comments.

2011-12-23T00:00:00.000-07:00

Strength
3 x 8
Elevated Split Squats

WOD
ANGIE
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post scores to comments.

2011-12-22T00:00:00.000-07:00

Strength
3 Rounds
15 GHD Sit Ups
45 sec Superman Holds

WOD
JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull Ups

Post scores to comments.

2011-12-21T00:00:00.000-07:00

Strength
Russian KB Twists
5 x 30 with feet off ground

WODFRAN
21 - 15 - 9
Thrusters 95/65
Pull Ups

Post scores to comments.

2011-12-20T00:00:00.000-07:00

You asked for it.....
WOD
FILTHY FIFTIES
50 Box Jumps (24/18")
50 Jumping Pull Ups
50 KB Swings (1/.75)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extentions
50 Wall Ball shots to 10' (20/14)
50 Burpees
50 Dbl Unders

Post scores to comments.

2011-12-19T00:00:00.000-07:00

This is for all our powerhouse ladies who rock it day in and day out. Getting older just means getting stronger!

Stronger in her 30s: Angie Pye

By CrossFit on 12.08.11

With each life experience, we are given the chance to become stronger—physically and mentally. Running down the pitch to score a try, getting our hands on a barbell and working the lift-jump-pull-dive-catch of the snatch, or working through life’s day-to-day challenges all change us.
Potentially “life experience” may help explain the rise of the 35-plus Games athlete. This year, nine women 35 and above—Cheryl Brost, Becky Conzelman, Jenny Jacobsen, Annie Sakamoto, Angie Pye, Amanda Allen, Carey Kepler, Shana Alversen, and Cherie Chan—qualified for the Games. Even more remarkably, three finished in the top 10.
Angie Pye was among those three women. The 35-year-old mother of two young children from Victoria, British Columbia, took 10th place at the 2011 Reebok CrossFit Games. She set the bar high starting with the first event. She was the 7th woman to stagger across the finish line cut into the sand of the Santa Monica Beach—ahead of 40 of the world’s fittest women. The next day, Pye took 2nd on the Killer Kage—28 seconds ahead of 21-year-old Annie Thorisdottir. The day after that she took 2nd on Event 8.
How’d she do it?
“I’d chalk it up to life experience,” Pye says, “The more you have, the stronger you are.”
Before she found CrossFit, Pye played rugby for the University of British Columbia, the Canadian Development Team, and eventually, Canada’s National Team.
She’d always been told she was too intense in other sports, but she fit right in on the rugby pitch. For those unfamiliar with the game, it’s like football—but without any helmets or padding. Consequently, ruggers wear “Give Blood, Play Rugby” shirts with pride.
“I think CrossFit has a similar feel to rugby in that it can really, really suck at times,” Pye says. “Like when I would be at the bottom of a ruck, getting stepped on, and couldn’t get up I’d start thinking, ‘What am I doing this for?’”
Then it’d click. She’d remember that she wanted to do it for her community and herself. Match after match, she’d step up her mental game to push through the physical pain.
In rugby and CrossFit, there’s “a lot of respect for hard work.”
She learned to push through the pain to support her rugby community. Now she fights the same fight for her CrossFit community.
She’s in the best shape of her life and she attributes her success at the 2011 CrossFit Games to the support of her box CrossFit Taranis and the mental strength she gained over the years.
“I read somewhere a while back that women get stronger in their 30s, and I’d say it rings true for myself,” Pye says. “CrossFit has gotten me into the best shape of my life, but also, I think a big part of the strength women gain in their 30s is mental strength. I’m mentally stronger than I was 10 years ago.”
She also appreciates having a competitive outlet—as a mother and mid-30s athlete deemed “past-prime” by most other sports.
“CrossFit is a great break from making snacks for the kids,” Pye jokes, “I’m kind of kidding, but then again that is one of the things I love about doing CrossFit. It’s an hour where it’s just me and my workout.
“CrossFit provides an outlet for people to compete regardless of age and I feel really lucky at this age to have that.”
During the year leading up to the Games, Pye trained with the 2010 Canada Regional winner Alicia Connors. “She regularly kicked my ass. It can’t help, but raise your level when you’re daily training with people as fierce as these ladies,” Pye says about Alicia Connors (2nd place 2011 Canada West Regional, 35th place 2011 CrossFit Games) and the women of the CrossFit Taranis affiliate team (1st place 2011 Canada West Regional, 3rd place 2011 CrossFit Games Affiliate Cup).
Pye follows CrossFit.com programming, three days on and one day off. In addition, she meets twice a month with her coach to work on weaknesses or things they haven’t seen come up on CrossFit.com for a while.
“I think following CrossFit.com was really beneficial for me as I was pretty new to CrossFit and really felt like I needed to play catch up all year,” Pye says, “I intend to keep following CrossFit.com this year, as well as working with my coach on my weaknesses.”
Unlike most Games competitors, Pye doesn’t buy in to high volume training. “I find it too taxing on my body to do many multiple WODs and mostly stick to one a day.”
Like many Games competitors though, she doesn’t follow a strict diet. “As for diet, I do not follow Paleo or Zone and mostly try to eat clean,” Pye says.
She’s hoping to continue to see gains. “My strength and metabolic conditioning are better than they were in my 20s for sure. It’s exciting. I hope to continue feeling like that as I hit each new decade!”

Strength
Box Jump from Seated
3 x 3, 3 x 2, 3 x 1
*from seated on a 12" box to highest height possible

WOD
DIANE
21 - 15 - 9
Deadlift (225/155)
HSPU

Post scores to comments.

2011-12-18T00:00:00.000-07:00

Strength
Partial Tabata
20:10 x 6
Ring knee Tucks
*rest 2 min
Hollow Rocks

WOD
MARY/CINDY
AMRAP 20min

"Mary"
5 HSPU
10 Pistols
15 Pull Ups

OR
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats

Post scores to comments.

2011-12-17T00:00:00.000-07:00

Skipping ropes are here!! They make a great stocking stuffer. We have a few WOD books left that make a great gift too.
Have a great workout.

Strength
Snatch 3 x 2, 3 x 1

WOD
DATING SAGE
5 Rounds
10 Snatches (95/65#)
15 Pull Ups
20 Thrusters (75/55#)

Post scores to comments.

2011-12-16T00:00:00.000-07:00

Strength
5x 1 min UNBROKEN KB Swings
*Rest 90sec in between rounds

WOD
DANNYAMRAP 20 Min
30x Box Jumps (24/18")
20x Push Press (115/80lbs)
30 Pull Ups

Post scores to comments.

2011-12-15T00:00:00.000-07:00

Strength
Back Squat
3 x 5, 3 x 3

WOD
LYNNE
5 Rounds for Max Reps
BW Bench Press
Pull Ups

Post scores to comments.

2011-12-14T00:00:00.000-07:00

CrossFit Tour...http://tour.crossfit.com/ Maybe they will hit up our end of the world?

Strength
Bent Over Barbell Row
3 x 5

Ext. Shoulder Rotations
3 x 5 (ea side)

WOD
ELIZABETH
21 - 15 - 9
Clean 135/95
Ring Dip

Post scores to comments.

2011-12-13T00:00:00.000-07:00

On the first day of Christmas my true love gave to me....
Starting today we will be doing 12 days of Board WODS for Christmas and the New Year (Get your name up on the White Board before 2012!)

WOD
BARBARA
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*rest 3 min in between rounds

Post scores to comments.

2011-12-12T00:00:00.000-07:00

An article by Henry Rollins:
I believe that the definition of definition is reinvention.
To not be like you parents. To not be like your friends. To be yourself. Completely.
When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.
I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes.
Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.
Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.
Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.
In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say **** to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs.
Friends may come and go.
But two hundred pounds is always two hundred pounds.
-Henry Rollins

Strength
10 Banded Sprints

WOD
AMRAP 10 min
5 Thrusters (135/95)
5 Muscle Ups
50 Dbl Unders

Post scores to comments.

2011-12-11T00:00:00.000-07:00

Strength
OHD Squat
5 x 10

WOD
7 Rounds
10 On your back burpees
1 Rope Climb
15 Push Ups

Post scores to comments.

2011-12-10T00:00:00.000-07:00

Strength
Hamstring Raises
5 x 8

WODAMRAP 30 min
250m Row
10 Toes to Bar
10 Burpees
10 Push Ups
1 min Plank Hold

Post scores to comments.

2011-12-09T00:00:00.000-07:00

Strength
Snatch
2 x 3, 3 x 2, 2 x 1

WOD
21 - 15 - 9
OHD Squat (115/80)
Ring Dips

Post scores to comments.

2011-12-08T00:00:00.000-07:00

Strength Ring Rows
5 x 8

WOD
3 Rounds
AMRAP 5 min
*rest 2 min in between rounds
30 Dbl Unders
20 Box Jumps
10 Ring Push Ups

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2011-12-07T00:00:00.000-07:00

Strength
Turkish Get Up the oddest/heaviest object you can find at the Box. Coaches count as an object - $20 to whoever can do this without hurting your lovely coach :) Good luck!
5 x 3 (each side)

WOD
Team WOD
team FGB
*as a team (1-5 peeps) each start at one station and move every minute working for as many reps as possible.
3 Rounds
1 min at each station
Wall Ball
SDLHP
Box Jump
Push Press
Row
Rest

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2011-12-06T00:00:00.000-07:00

Strength
Box Squat
3 x 5, 3 x 3

WOD
5 Rounds
20 Russian KB Twists (2/1.5)
20 KB Swings (2/1.5)
2 Laps KB Farmers Walk (2/1.5)

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2011-12-05T00:00:00.000-07:00

Strength
Max Dbl Unders
5 attempts
Rest 60 - 90 sec in between.

WOD
Tabata Fun
20:10 x 8
- 10m shuttle run
- Hollow Rocks
- Bench Press (75/45)
- 1 arm KB Swing (1/.75)

Post scores to comments.

2011-12-04T00:00:00.000-07:00

Strength
Deadlift
3 x 5, 3 x 3

WOD
Chipper
10 Burpees
20 Pull Ups
30 KB Swings
40 Walking Lunges
50 Wall Balls
40 Walking Lunges
30 KB Swings
20 Pull Ups
10 Burpees

Post scores to comments.

2011-12-03T00:00:00.000-07:00

Strength
Squat Clean
2 x 3, 3 x 2, 2 x 1

WOD
5 Rounds
Every 3 minutes
3 Deadlift
6 P. Cleans
9 Front Squats
*For total weight lifted. Lifter cannot leg go of the bar after they start the deadlifts.

Post scores to comments.

2011-12-02T00:00:00.000-07:00

Strength
Bent over barbell row
5 x 5

WOD
On the minute every minute add one rep until you cannot get through the reps in time.
One you fail on the burpees rest 3 min and the start the shuttle runs the same way.

1) Burpees
2) 10m Shuttle Run

Post scores to comments.

2011-12-01T00:00:00.000-07:00

Strength
Bench Press
2 x 8, 2 x 6, 2 x 4, 2 x 2
*increase load everytime you increase sets

WOD
AMRAP 15 min
20 KB Swing
20 KB Russian Twists
20 Jump Lunges

Post scores to comments.

2011-11-30T00:00:00.000-07:00

Sometimes you just have to go heavy. In spite of all the work you might need to do on your technique, nothing is quite as good a teacher as weight combined with gravity. So in today's workout, get nice and warmed up, practice your technique, but when it's time to go for your 1RM, don't be afraid to load it up!

Strength
Coaches Choice Core Work

WOD
PR DAY
Back Squat
1, 1, 1, 1, 1

1000m Row

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2011-11-29T00:00:00.000-07:00

Strength
Partner banded high knee sprints
x 10

WOD
4 Rounds
14 total pistols
30 Dbl. Unders
12x Snatch (115/80)

Post scores to comments.

2011-11-28T00:00:00.000-07:00

Strength
Clean and Jerk
3 x 3, 2 x 2, 1 x 1

WOD
15 Min AMRAP
10x Box Jump Burpees (30/20)
Crab Walk 20m
20x KB Figure Eight (2/1.5)

Post scores to comments.

2011-11-27T00:00:00.000-07:00

Strength
5 attempts Max Pull Ups

WOD
AMRAP 7 min
Deadlift (225/155#)
Burpees

Rest 5 min

AMRAP 7 min
KB Swing (2/1.5)
Hand Release Push Up

Post scores to comments.

2011-11-26T00:00:00.000-07:00

Strength
Snatch
3 x 3, 5 x 1

WOD
4 Rounds
3 min AMRAP "CINDY"
2 min Active Rest on Rower

Post scores to comments.

2011-11-25T00:00:00.000-07:00

Strength
Partner Hamstring Push-Up Curls
5 x 8

WOD
3 Rounds
16x Russian KB Twist (1.5/1)
16x KB Clean and Jerk (1.5/1) 8 per side
16x Single Arm OH Squat (1.5/1) 8 per side
*keep all rounds as even as possible. WOD should be done at a paced speed focusing on control and stability through the shoulder.

Post scores to comments.

2011-11-24T00:00:00.000-07:00

Strength
Push Press
5 x 3, 3 x 1

WOD
Partner Row Sprints
10 x 250m (each)
*in teams of two rowers sprint and then switch off and rest while their partner rows. Score is total time for the team to complete all their rounds.

Post scores to comments.

2011-11-23T00:00:00.000-07:00

Strength
Max Height Box Jump
1, 1, 1, 1, 1, 1, 1

WOD
"Burn Baby Burn"
100 Dbl Unders
90 Abmat Sit Ups
80 Air Squats
70 KB Swings (1/.75)
60 Push Ups
50 Walking Lunges
40 Knees to Elbows
30 Burpees
20 Pull Ups
10 HSPU

Post scores to comments.

2011-11-22T00:00:00.000-07:00

Strength
Barbell Rack Transfer 20 ft.
6 total trips

WOD
3 Rounds
50 Jumping Pull Ups
30 KB Swings
15 Wall Balls (20/14lb ball to 2.5ft above typical target)

Post scores to comments.

2011-11-21T00:00:00.000-07:00

Strength
Weighted Pull Ups
7 x 3

WOD
3 Rounds
16x Front Rack Barbell Walking Lunge (115/80lbs)
8x Push Jerk (115/80lbs)
12x Toes to Bar

Post score to comments.

2011-11-20T00:00:00.000-07:00

Strength
Squat Clean
3 x 3, 2 x 2, 1 x 1

WOD
AMRAP 7 min
5 Deadlift (315/225lbs)
10 Strict Pull Ups
30 Mountain Climbers

Post scores to comments.

2011-11-19T00:00:00.000-07:00

Strength
Barbell Turkish Get Ups
5 x 3 each arm

WOD
4 Rounds
1x Rope Climb
10m Army Crawl
20x Kb snatch (1.5/1)

Post scores to comments.

2011-11-18T00:00:00.000-07:00

Strength
Bent over Barbell Row
5 x 8

WOD
5 Rounds
4x P. Cleans
8x Front Squats
16x Burpees
*all rounds with barbell unbroken. Athlete must complete all 4 P. Cleans and 8 Front Squats without letting go of the bar or dropping it. If they drop they must restart. Choose loads accordingly.

Post scors to comments.

2011-11-17T00:00:00.000-07:00

Strength
P. Snatch
3 x 3, 2 x 2, 1 x 1

WOD
AMRAP 12 min
3 Muscle Ups
6 HSPU
9 Leg Pass throughs on rings

Post scores to comments.

2011-11-16T00:00:00.000-07:00

Strength
5x Max Handstand
5x Max L-Sit Ring Support

Team WOD
100 Thrusters 75/55
75 Push Ups
50 Pull Ups
25 Deadlift 255/155
250 Dbl Unders

Post scores to comments.

2011-11-15T00:00:00.000-07:00

Strength
Snatch Balance
3 x 3, 3 x 2

WOD
3 Rounds
500m Row
12 Ring Dips
12 Box Jumps

Post scores to comments.

2011-11-14T00:00:00.000-07:00

A big Congrats to a recently engaged Natural High CrossFit member Melissa McWilliams!

Strength
Coaches Choice Core Work

WOD
2 Rounds
6x Clean and Jerk 135/95#
12x Weighted Push Ups 45/25#
24x Plate Lunges 45/25#

Post scores to comments.

2011-11-13T00:00:00.000-07:00

Strength
Bulgarian Split Squats with load in hand
5 x 6

WOD
6 Rounds
10x Ring Push Ups
*Rx'd is feet raised to parallel with the bottom of the rings
20x transfering Single Arm KB Swing
10x Ring Rows
*Rx'd is feet raised to parallel with the bottom of the rings

Post scores to comments.

2011-11-12T00:00:00.000-07:00

Strength
Snatch Technique

WOD
AMRAP 20 min
12x Snatch 95/65lbs
12x OHD Squat 95/65lbs
1x Rope Climb

Post scores to comments.

2011-11-11T00:00:00.000-07:00

Lots of Rememberance Day Ceremonies taking place around town. Show your respect any way you can.

Only class today will be at 5:30pm.

Strength
3 stop Back Squat
7 x 5

WOD
5 Rounds
25 Double Unders
3 Muscle Ups

Post scores to comments.

2011-11-10T00:00:00.000-07:00

Strength
Bent Over Barbell Row
7 x 5

WOD
AMRAP 16 min
6x Deadlift (255/175lbs)
12x Push Ups on Bar
24x Burpees over Bar

Post scores to comments.

2011-11-09T00:00:00.000-07:00

Strength
Hang Squat Clean
3 x 3, 2 x 2, 1 x 1

WOD
5 Rounds
5x HSPU
5x Squat Clean 155/105#
25x Dbl. Unders

Post scores to comments.

2011-11-08T00:00:00.000-07:00

Strength
Dead-hang Rope Pull Ups
5x Max Reps

Partner WOD
A) 100x Partner Wall Balls
B) Squat
(teams must squat their teams total load broken up however they want, both teammates can squat simultaneously)
5,000lbs - girls
7,500lbs - guys
*a guy/girl team would have to squat 12,500lbs

Post scores to comments.

2011-11-07T00:00:00.000-07:00

Think you could never give up that 3pm chocolate bar, can of coke, or 6 pack of beers on the weekend? I’m going to compare you to a seven-year-old who still needs a pacifier. Think of the humorous comparison for a minute: A pacifier is not necessary for life and really only offers habitual comfort. When it’s taken away, you think serious damage has occurred based on the reaction that follows, but soon even the most stubborn brats will eventually give up the habit if the pacifier is not available.

Strength
15 min moderate row

WOD
Rehab WOD
*just do it.. cause you need to...

3 Rounds
1 min Bottom hold Squat
12x Knee to elbow to extension (per side)
30 sec Hollow Rocks
15 DB Shoulder Rotations (per side)
20 Perfect slow squats *3 sec down, 3 sec up
15 trap 3 raises (per side)
10 Russian Step Ups (per side)

Post how you great you feel after this WOD to comments.

2011-11-06T00:00:00.000-06:00

Daylight savings time. Fall Back one hour at 2:00am. Check your clocks before you head to the Box so your not early.

Strength
6 x 30sec L-Hang

WOD
AMRAP 5 min
Bench Press 135/95#
rest 2 min
AMRAP 5 min
Squat Clean and Jerk 185/125#
Rest 2 min
AMRAP 5 min
Chest to Bar Pull Ups

*if you fail a rep you cannot attempt further reps
**scale as needed. Should be heavier then comfortable
***15 reps in a single set is too light unless it is being done Rx'd.

2011-11-05T00:00:00.000-06:00

Happy Saturday. Get to the Box for this great WOD!

Strength
Bent Over Barbell Rows
5 x 6

WOD
Tabata Awesomeness
20:10 x 8 of......
*Jumping Split Lunges
*Toes in Rings knee tucks
*Wall Balls
*Barbell Kayaking

Post scores to comments.

2011-11-04T00:00:00.000-06:00

Strength
5 x 5 HSPU *weighted scale as necessary

WOD
15 x Toes to Bar
15 x P. Snatch 95/65
12 x OH Plate Lunge 45/25
12 x Toes to Bar
12 x P. Snatch 95/65
12 x OH Plate Lunge 45/25
9 x Toes to Bar
9 x P. Snatch 95/65
12 x OH Plate Lunge 45/25
6 x Toes to Bar
6 x P. Snatch 95/65
12 x OH Plate Lunge 45/25
3 x Toes to Bar
3 x P. Snatch
12 x OH Plate Lunge 45/25

Post scores to comments.

2011-11-03T00:00:00.000-06:00

Strength
Front Squat
5 x 8

WOD
4 Rounds
5 x Push Jerk 135/95
10 x Pistols
25 x Double Unders

Post scores to comments.