Natural Strength CrossFit

Natural Strength CrossFit

Forging Elite Fitness in Kamloops, B.C. Since 2008

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Announcements

Please check out and “LIKE” our Facebook page for updates and info (Click HERE)

Registration has begun for the 2015 CrossFit OPEN
If you plan to participate CLICK HERE to register

More INFO on how the OPEN will run at Natural Strength

Thursday Night
WOD is announced at 5pm. We will watch the announcement and movement standards video at 6:30pm. I will go over any strategy points I suggest for best performance then we’ll do a warm-up/run through and then we will hit the WOD. I will be having my Performance group do the WOD at this time and I hope as many people as possible come and join us. Anyone and everyone helping out with judging, please join us Thursday nights. Anyone else interested in just watching, cheering, etc… Please join in and help us enjoy the spectacle and energy of the OPEN each week.

Friday
OPEN WOD will be the Workout of the Day. Please REGISTER in ADVANCE (not 10 minutes in advance but 24hrs or more would be nice) so we can be sure to get as many judges as possible to busy time-slots. Judges please give me an estimate of your availability during the day.

Saturday Morning
No Team WODs for 5 weeks as we need the extra time-slot for OPEN competitors. Again please REGISTER in ADVANCE so we can have judges available.

If for some reason none of those days works for your schedule, you can still get it done on Monday as long as you submit your score before 5pm. However, you will be responsible for contacting (and bribing) your own judge to meet you during one of the open gym times.

Please respect the fact that all of our judges are generously volunteering their time to judge your WOD. We have many more competitors than volunteer judges so please show your appreciation. I will be around most of the time during the OPEN but whoever needs it can please feel free to contact me with any questions or clarifications.

Tuesday 03/03/15

IMG_7977

Workout

“The Bear”

Power Clean
Front Squat
Shoulder to OH
Back Squat
Shoulder to OH

7 Repetitions for 5 Rounds

Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only

Compare to 08/06/14

Monday 03/02/15

049 (2)

OPEN Competitors be sure to SUBMIT your SCORES online before 5pm TODAY!

Workout

“Filthy Fifty”

50 Box Jumps     24″
50 Jumping Pull-ups
50 KB Swings     16kg
50 Lunges
50 Knees to Elbows
50 Push Press     45lbs
50 Good Mornings     45lbs
50 Wall Balls     20/14lbs
50 Burpees
50 Double Unders

Mainsite   02/15/15

009

Whiteboard

Sunday 03/01/15

Mobility

IMG_8100

“Your competition is not other people but the time you kill, the ill will you create, the knowledge you neglect to learn, the connections you fail to build, the health you sacrifice along the path, your inability to generate ideas, the people around you who don’t support and love your efforts, and whatever god you curse for your bad luck.”

   –   James Altucher

Saturday 02/28/15

142

Workout

OPEN WOD 15.1

15 Toes to Bar
10 Deadlifts     115/75
5 Snatch     115/75

AMRAP in 9 Minutes

immediately followed by

OPEN WOD 15.1a

Work up to a Max Clean & Jerk in 6 Minutes

Friday 02/27/15

093

Workout

OPEN WOD 15.1

15 Toes to Bar
10 Deadlifts     115/75
5 Snatch     115/75

AMRAP in 9 Minutes

immediately followed by

OPEN WOD 15.1a

Work up to a Max Clean & Jerk in 6 Minutes

IMG_8158

Whiteboard

Thursday 02/26/15

053

Workout

5 Handstand Push-Ups
10 Pistol Squats
15 Sit-Ups

AMRAP in 20 Minutes

052 (2)

Whiteboard

 

OPEN WOD 15.1 Announcement and First Heats Tonight!   Please join us at 6:30PM
Athletes and judges in action tonight – Please check in with Sean when you arrive

Wednesday 02/25/15

032

Workout

10 Burpees
15 KB Swings
20 Double-Unders

Rest 1 Minute

5 Rounds

Compare to 12/30/14

Tuesday 02/24/15

004 (3)

Workout

10 Front Squats
15 Box Jumps
200m Run

5 Rounds

047

Whiteboard

 

Monday 02/23/15

024

OPEN WISDOM for the Week:
“The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.” So remember that. RELAX. HAVE FUN. WORKOUT.   –   Pat Sherwood

Workout

Partner “DT”

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Alternating Rounds with a Partner

5 Rounds Each

055 (2)

Whiteboard

 

 

Sunday 02/22/15

Mobility

 

Sign up for the 2015 CrossFit OPEN – Begins this Thursday Feb. 26th
 

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Upcoming Events

Okanagan Valley Throwdown - Feb 7-8

The OPEN - Feb 26-Mar 30

Masters Qualifier - April 23-27

North West/Canada West Regionals - May 29-31

The Games - July 21-26

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