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Member of the Month: Natalie!

Going overhead! PC: Oscar Bravo

Natalie has been doing CrossFit since the beginning of 2016, starting in Calgary. She joined us during the Pandemic at the beginning of this year, January 2021, and is a regular in the 6:30pm classes. Although she hasn’t been with us long, she felt like one of us from the get go, getting to know everyone in her classes, cheering on her fellow members, always smiling. She comes in with a plan each day of what she wants to focus on, what she wants to lift, and I always notice she is always paying attention to coaching cues and applying them to her workouts. She takes great feedback, and is never scared to push her limits. I love as a coach, seeing the fire in her eyes when she hits the lift she wants and attacks the barbell! Read more below to get to know Natalie.

What is your background in Fitness/sport?

Through my twenties I dabbled in running, swimming, yoga, Ultimate Frisbee, and some very intermittent weight training. When I moved to Calgary in 2015 I started doing HIIT training on my own, and saw an immediate impact on my fitness level. That gave me the confidence to sign up at CrossFit Pyro, at the beginning of 2016 (age 33). The experience was so encouraging I started attending daily pretty much right away. Having done a few HIIT workouts made metcons less intimidating for me, but I hadn’t really worked with barbells before. Most of my max lifts have approximately doubled since then.

When did you start CrossFit/At Vic City?

I started at CrossFit Vic City at the beginning of 2021, right after moving to Victoria from Calgary .The pandemic was in full force, so the previous year had been a mix of workouts at home in my apartment, meeting my friends from Pyro for outdoor workouts whenever that was safe, and going into the gym with various versions of distancing and masking. I had planned to take a bit of time to acclimatize before joining a gym here, but I missed it too much, so I signed up at Vic City right away. Seeing familiar faces every day in person helped immeasurably as I started to get settled in a new city, especially when activities were so limited due to the pandemic.

Favourite memories in the gym?

My favourite moments are the simple acts of seeing the same faces day to day, catching up on the latest chit chat before and after workouts, meeting new people, and sharing these challenging experiences together.

The most powerful workout experience I had this year was the September 30th workout, with a full class in recognition of Truth & Reconciliation. That’s the kind of workout where your effort belongs to something bigger and the power of community feels especially strong. I was proud that our gym participated in that day.

What is your favourite movement?

Left to my own devices, I gravitate to barbell power lifts: presses, deadlifts, squats. My body feels better when it’s strong.

Least favourite?

The coaches have been helping me improve some of the movements that still feel more awkward in my body: pistols, snatches, cleans. It’s rewarding to see progress on these skills, but they’re not the kind of thing I would work on without guidance.

Favourite WOD or type?

I like lifting days, and long dirty chippers (workouts with a series of different movements to accomplish), where you can get into a groove with your breathing and heart rate, and feel like you’re checking tasks off a list.

What do you enjoy the most about CrossFit?

Absolutely the community and friendships, with people who share the values of health and self-improvement. I love learning and developing new skills, and having the support and expertise of coaches.

Most recent achievement that you are proud of?

I’m proud to see my snatch and clean numbers going up again recently; I had plateaued on them for a long time.

What goals are you working towards right now?

The goal that’s easy for me to achieve is to keep attending class at least 4 days per week, because I always look forward to it. I rely heavily on the coaching and programming to come up with what I’m actually working on/accomplishing. Outside the gym, I’m working on getting more active recovery into my daily life, and making sure my fridge is stocked with healthy food.

Thank you Natalie for coming in every day with a great attitude, great smile, positivity and always encouraging those around you. You’ve been a strong member in our community, and even though it hasn’t been a year yet, we are looking forward to many years ahead of you going after your goals. We know you can do anything you put your mind to!

Be Sure to give Natalie a High Five next time you see her!

Coach Tia



WARM UP: 3 rounds

Longer warm up to prepare your body for the difficulty of the workout!

11 barbell deadlifts

11 double crunch

11 pushups

11 air squats

Front rack mobility (dowel or bar)

Ankle mobility (knee to wall/pillar)

WOD: November 1918

A special (and tough) workout to honour those who fought for our freedoms... Let us remember them every day, but especially on November 11. Work hard and with courage!

Complete as many rounds as possible in 18 mins of:

11 Power Cleans, 115/75 lbs

11 Burpee Box Jump Overs (20/24)

11 Thrusters, 115/75 lbs

45 Double Unders

Simple, tough, testament to soldiers who fought to preserve freedom. Scale medium, expect to break up the thrusters

FG3: 65/95

FG2: 45/65, single under skips x 2

FG1: 35/45, reg burpees

CP1: 135/95, 11 hspu to start each round

CP2: 155/105, 11 strict hspu


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