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Introducing WOD Plus

01.03.19

The Open is an exciting time of year for CrossFitters all over the world. It illuminates unknown strengths, surpasses preconceived limits and fosters immense growth. It’s also a time where weakness are revealed and we want to support our CrossFit members by offering more opportunity to work on weaknesses or develop new skills.

Introducing WOD Plus!

Each Monday and Wednesday at 7pm and Fridays at 6pm we will now offer a class called “WOD Plus” where members have the option to come in to do the posted WOD, OR come in to work on their CrossFit pursuits with accessory, supplemental or extra work. Pursuits such as working on that coveted muscle up, handstand push up, or chest to bar pull up work could be done during these class times. As well, accessory work such as shoulder mobility using the Crossover Symmetry system, band work, or strict movement exercises could be performed during these times. Finally, WOD Plus could be used for extra work on your Olympic lifting or improving your benchmark WOD times. The intention here is to allow our committed CrossFit members more access to times where they can work on their individual weaknesses to improve their overall performances in the regular classes.

WOD Plus is not intended to be used a time to do outside programming. The only time an outside individual program can be performed at CrossFit Calgary is during the regularly posted Open Gym times (Monday to Friday 11am to 4pm and Saturdays from 11:00am-noon). Our class times are reserved for CrossFit class participants using CrossFit Calgary programming. Open Gym is intended for those wanting to perform their own chosen program.

As a WOD Plus participant we ask that you:

1. Talk with the scheduled coach about what you are working on for that session. The coach is there to assist you however, his or her main priority is the regular class participants and may need to alter your exercises to fit accordingly with the posted WOD and class numbers.

2. Give way for the space and equipment needs of the WOD participants.

3. Not detract from the coach’s instruction either by noise or otherwise.

FAQ:

1. Can I come to the regular WOD before and stay for the WOD Plus? Yes! The idea here is to allow for maximizing your CrossFit pursuits. Come in for the Monday 6pm WOD and stay for WOD Plus at 7pm to work on your Butterfly pull ups!

2. Will I get coaching during a WOD Plus class? It depends. The coach is there to assist WOD Plus attendants should their time and attention allow for it however, their priority is to coach the regular WOD class.  They will advise at the beginning of the class to determine how you should best approach your WOD Plus session based on the day.

3. Is there an additional cost associated with this offering. No! This is included in your regular membership; just more opportunity to CrossFit better!

4. I have some injuries and concerns about specific movements that I want to work on during WOD Plus. Will the coach help me choose what I should do to work on those items? Yes, our coaches are skilled and knowledgeable in offering a variety of effective and safe scaling options to assist you reach your goals. Simply come in a few minutes before class to discuss with the coach on duty.

5. What if my workout takes longer than the scheduled hour? Our coaches are very generous with their time and may stick around a few minutes after class on occasion however, we value our coaches time too, so we ask that you plan to fit your WOD Plus work in an hour or less.

6. Can I do these extra sessions outside of the WOD Plus class times listed? No. All other class times are reserved for members doing the programmed WOD. If these times do not work for you, we encourage you to make use of the Open Gym times available.

Have a question that isn’t answered here? We’d love to hear from you. Send an email to admin@crossfitcalgary.ca or call 403-202-5559 during office hours and we’ll answer them for you.

Happy CrossFitting Crew!

 

Category:

Patti’s 1 Year CrossFit Anniversary!

09.05.17

Patti C. is celebrating her one year anniversary of CrossFit and sharing her incredible progress with her inspirational story and we’re so proud of her!

Here’s what Patti had to say after one year of doing CrossFit.

“Today is my one year CrossFit anniversary. My goal for today was to be able to do one pull up.  Just one. I have not achieved that but, I  have lost 30 pounds and gained lots of strength! As great as that is, it is not the best thing that CrossFit has given me.

On February 26, 2016, I woke up with a little kink in my upper back. It kept getting worse and by the end of March, my upper back and neck was a mass of pain like I cannot even describe. My left arm and hand were completely numb. I couldn’t sleep, sit or lie down. I just paced circles in my house crying. My diagnosis was severe degenerative disk disease with 6 disks in my neck being affected. My doctor just kept giving me more drugs and referring me to more specialists (none of whom could see more for at least 4 months). One morning I decided that, if this was going to be my new normal, I was going to have to do a better job of living with it. I went back to a personal trainer I had been working with for a couple of years and asked him to help me.  I couldn’t hold a 5 pound weight in my left hand, I had to do push ups against the wall because my arm would just collapse under me. But three weeks later my strength was returning and the pain was reduced by about 30%. I wondered what would happen if I stepped it up a notch.

My friend had been after me for years to try CrossFit . I wouldn’t go with her because I had seen CrossFit and I truly didn’t think that I could do it. I was afraid to fail in front of people I knew. Then I read about the 6 week, Women’s Only Challenge at another box. I started on May 9th, 2016 but, kept it a secret from everyone I knew. Six weeks later I knew I could do it. And my pain level was about 70% reduced. Thank you Reebok CrossFit Ramsay for giving me the support, coaching and confidence to start.

At the end of the challenge I moved to my current box, CrossFit Calgary. I have never worked out anywhere that was as inclusive, supportive and effective. Thank you Rhiannon and Brett Marshall for your leadership.  Thank you coaches Michele, Josh and Todd for teaching me, pushing me and keeping me safe. And my friends in the 9:00 am class, you are amazing athletes and  amazing people.

My neck is never going to heal but, thanks to CrossFit, I am managing it very successfully. At the one year mark, I am medication free and, on a good day I am 95% pain free. On a bad day, maybe 70%. But thankfully, there are not many of those.

And, I will get that pull up!!”

Patti C.

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  • Keeping the Crew Safe

    We, at CrossFit Calgary take the health and well being of our members to heart. In response to COVID we have put in place some health and safety procedures for our re-opening on June 12.

    Please take the time to read and review what we are doing to keep the Crew safe when WODing by visiting our COVID Response webpage here.

    Thank you.

  • CrossFit Teens

    We are happy to relaunch our teens classes!

    Classes start Tuesday, June 23 and pre-registration is happening now!

    Tuesdays and Thursdays from 4-5pm
    Sundays from 11:30 – 12:30p,

    More Info | SIGN UP

Labour Day Hours

Labour day Holiday Hours

Monday, September 7

CLOSED

Happy Labour Day, Crew!