Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Friday, January 24, 2020


A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

Compare to Tuesday, November 26, 2019

A2.  Side Shuffle – 10 reps (20 ft.) X 5 sets, rest 90-120s

Compare to Tuesday, January 7, 2020

A3.  Kettlebell Swing – 20 (unbroken) reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 12

Bench – 45/55/65/75 and 3 reps at 80 (twice)
SS – 41/34/34/34/34
KB – 20 unbroken at 0.7/1.0/1.0 then 13 at 1.0/ few reps at 1.25 then 20 at 1.0. First time using the 1.0 pd KB…now I know I can!

Thanks, Derek, for the focus on bench technique. I think I finally used my glutes and legs the second attempt at 80# but then too tired to try again! And thanks, Joanne, for showing me!! Great to push each other today 🙂 esp on the KB.

1A – 15/135/145/155/165
1B – 30/28/25/25/24
1C – 20@1Pood
4@2Pood. Lost tension so stopped at 4

Thanks for sharing the bar Joe.
Thanks Tania!!

Guess this WOD is in my wheelhouse.
A1 finished set 6 at 190 3.5 reps with spot. Stayed focused on form and blocking energy leaks.
A2 didn’t record time. Kept losing place on clock. Worked on form with fast feet. Keeping up with Joe and Don. I’m improving.
A3 worked from 1p to 2p for sets 4/5. Did full 20 reps for all sets. Felt great.

Thanks T and D

A1. 135/145/155/165/170 (5# PR)
A2. 23/23/23/22/23 seconds – really tried to aggressively bounce out of my transitions.
A3. 1.25/1.5/1.5/1.5/1.5
Liked this one.
Thanks T!

A1 – 115/135/145/155/165 x 2
A2 – 27/25/25/24/24
A3 – 1.0/1.25/1.5/2.0
Only 4 sets up KBS, my forearms are cooked
Thanks for sharing the bar Don
And thanks Tania

A1:185/205/225/230, 3 reps
Amazing how bench feels good until it doesn’t.

A2: 23 sec/ 22 sec / 22 sec / 22 sec
Longer strides and fast REBOUNDING transitions are the key.

A3: 1.5 pood / 2.0 pood / 2.5 pood / 2.5 pood
Yeah, this sucked. That 2.5 was throwing me around.

Thanks Tania! Fun lifting with you Derek P! Great job 10am.

A1. 120,140,150,150(4),150(3)
A2. Race baby race. Susan and I raced~24-26sec
A3. 1.25,1.5,2.0(2×10),2.0(20),2.0(20)

Man that 5 min bar hang of Bretts ain’t got nothin on the 2.0 pood!!! 💦💦💦

Tried the 2.5 pood for fun and got tossed around like a rag doll in a dryer!!

A1. 45/45/45/50

A2. Forgot to look at time but was always getting tired by #8

A3. .5×20/.5×20/.5×20/.7×14

Only got 4 rounds in. Had a lot to fun. Thanks Derek!

Bench 95/ 115/ 125/ 135/ 145/ 155

Shuffles 25-30 sec each

KBS 1/ 1.25/ 1.5/ 2 done in 2×10/ 2 unbroken

Got 2 swings at 2.5 🤪

Fun times at 5! Thanks Derek

Bench: 185/195/205/215/225×3
SS: didn’t record time. Ouch.
KB Swings: first 2 rounds 2 pood unbroken then went down to 1.5 pood.

Thanks Derek!

Bench: 55/65/65/70 for 4 ugly ones/70 for 4 better ones
Shuffle: no idea. Was focusing on moving fast and keeping the butt down
Kettlebell: 0.7/0.7/0.7/1.0 all unbroken for 20

Thanks for coach derek for the push to go heavier with the kettlebell and tips with the bench press, made a night and day difference! Tripped over a set of dumbbells left out from the warm up while trying to stay out of the way of the side shufflers and ate sh*t with an armful of 10lb plates. Luckily lots of padding available on this butt and only my pride was hurt

Bench – Up to 80lbs
SS – 30sec
KB – 20 unbroken at 0.7/1.0/1.0 / then 2 sets for 1.25/1.25

Log in to comment