Crossfit Calgary - That wasn't very nice....eh?

Hey Crossfitters - Before I headed up to Calgary, I did some research and found Crossfit Calgary . I gave them a call and spoke with Ally.  I told her that I was going to be up there soon and would it be OK to WOD with them?  She said that they loved having visitors and to stop by anytime.

So, there I was in Calgary and heading to their location and as you can see from the pictures, they are located in a very populated area with lots to stores and shops.  It actually looked like this location was formally a Oil Can Henry's or something similar.  Anyway, lots of equipment, pull up bars, C2 rowers, but no built in squat racks, they were the portable ones like we have at CFSWB.  However, they did have bathrooms with a shower in each, a very nice idea!

I was there for the 6 pm WOD and walked in the door and the person who met me was Colin, who was one of the trainers there.  I introduced myself to him and Ally was there as well.  They were all very nice and welcoming.  I signed the wavier and got started on my warm up,  plus they did not charge a drop in fee!  However, before that Colin ( who was 56 and in amazing shape showed me how to tape my hands as we would be doing a bunch of pull ups)...  See below:

Warm up
500 m row, 30 seconds fast and 30 seconds slow and keep alternating
10 box jumps
10 arm circles in various directions (forward, reverse, ext)
10 air squats

WOD
15-30-45 - Push ups / pulls ups
mandatory 5 min rest, then....
45 - 30-15 push ups / pull ups

Yes, that is correct, it is 180 of each.  The trainer for this class was Erin who made it very clear what she expected from everyone on push ups, chest must touch the floor and elbows must lock out every time and the same went for pull ups.  Full ROM and if you needed to modify either the pull ups or push ups by all means do so.   She had some very good advice as well, do not start this WOD fast, it was a chipper.  Other than Colin teaching me how tape up my hands to avoid ripping, this would prove to be great advice.

Then after a bit of stretching, it was 3.2.1. go time.

I started by doing 15 of each the push ups and pull ups in the first round of 15, then to sets of 10 in the round of 30, then I forget how many I was doing in the round of 45, but it wasn't much and all I was thinking about was the 5 min rest that was coming. I just kept telling myself to keep moving and get as many reps as I could muster.  The 5 min. rest was nice but then this WOD got tough on the second round of 45-30-15.  This is where you had to dig real deep and just keep chipping away.  I finished the first set in 7:55 and finished the entire WOD at 22:15.

Overall, this WOD looked like Hell and that is exactly what it felt like but it is what we do as crossfitters, enjoy the SUCK and this one did that!  Thanks to Erin, Colin, and everyone at Crossfit Calgary.  You are great and very welcoming!