Crossfit Goldbox (Dubai, UAE) - December 28, 2016: 1 RM C&J; Benchmark Grace

December 28, 2016

Crossfit Goldbox (Dubai, UAE) - December 28, 2016: 1 RM C&J; Benchmark Grace

Dropping in to Crossfit Gold Box (Dubai, UAE)

Wednesday; December 28, 2016 @ Crossfit Gold Box (Dubai, UAE)

Warm-Up:

- 300 meter row
- 25 Kips
- 20 Toes to bar
- 25 Air Squats

STRENGTH:

1 RM Clean & Jerk

Benchmark WOD: GRACE

For Time

30 Clean & Jerks

Today's Coach: Najib Oran

Coach: Najib Oran (left);
picture taken after the class

My Thoughts:
Okay, so; now you know that I've been away and I did say in my last blog post that I was off for an adventure. Of course, most people don't travel to the other side of the world to Crossfit.
I went on a vacation with my wife, and of course; one of the many things I wanted to do was see (other than vacation things) is.... a crossfit box.

There were many to choose from, and by many; Crossfit Maps (https://maps.crossfit.com) when selecting Dubai shows up with Nineteen!

Using that wonderful tool for when I travel; finding the nearest Crossfit boxes
https://maps.crossfit.com

Now, if one has a vehicle; you could go almost anywhere. I didn't rent a vehicle as there were other forms of transportation. I could of opted for taxi, or Uber. Instead, I decided to go with the more cost effective mode of transportation. Train. I did, after all picked up a weeks worth, all zone visitor metro pass. The closest to where I was staying and easiest to access to was Crossfit Gold Box. Prior to this, I did research on all the crossfit boxes, picking my top Five in case I was going to be in the area. I really wasn't paying attention to my wife when she told me where we were staying weeks before travelling (my fault there).

The closest metro line hub was at the Mall of the Emirates. It took me on an average of 8 to 10 minutes to walk from our apartment/hotel to get there. From the train centre/hub; it would then take two stops to get to the crossfit box. Initially, I didn't know exactly how long it would take. I decided that it would be better to arrive early than late, especially when visiting/dropping into a box.

Crossfit Gold Box; I got there really early. As in, way too early; like 30 minutes too early. I opted to loiter around the metro station, checking out my social media on my phone (free wi-fi everywhere). After 15 minutes, I decided to walk the one block to the Crossfit Gold Box.

The short jaunt from the Noor Bank Metro line to the Crossfit Gold Box, mere minutes

Upon arriving, met with Richard who was manning the desk. Had a great talk with him and was introduced to some of the staff (Operations manager), who later was participating in the class, and as well as coach Najib. Of course, met a few other members including two who were from the US. One was from Chicago, and the other I think the other was from New York. It's holiday time, one tends to meet many drop-ins from other crossfit boxes.

Richard (left); one of the first staff to greet and
welcome me to Crossfit Gold box

After changing into my workout gear, came down from upstairs (change room/showers were upstairs). This was a very large crossfit box! It's about 1100 sq meter [12,000 sq. ft]; twice the size of my home crossfit box - Crossfit Armoury. I had observe the familiar equipment, but also a few other items that I've seen before, but not at my home box. This does feel like an elite-level box.

Warm-Up;
Coach Najib had asked all of us to gather around and went over today's programming. He said, he was going to make some changes with the warm up. Instead of what was listed, he asked us to row 750 meters instead.

STRENGTH;
Today's strength focused on building up to our 1 Rep Max of Clean and Jerk. Coach Najib ask the class if we knew our 1 RM. There were a few members who were just in the early stages of crossfit and didn't know their number. Those, coach Najib gave them different instructions. Mainly to work on technique as they build up to a heavy clean and jerk.
The rest of the class were worked on our 1 RM C&J.
While not breaking any 1 RM myself, I manage to hit a satisfying 175 lb attempt. And that with just my Crossfit Speed TR, knee sleeves, and no belt. The option was there to bring all my gear; but reality was... I'm travelling... space is a premium.

Benchmark WOD - GRACE;

Coach had all of us watch a video 'Weapons Grade - Grace' on the screens. It was Dan Bailey who was executing 30 Clean and Jerks at 135 lbs. After watching the video, coach mentioned that if anyone wants to execute the WOD, without letting go of the bar; and finish all 30 reps. You will get the 'WEAPON GRADE' tag next to your name, and time. A lofty goal to aim for.

We could use any weight, but make it challenging. Rx calls for 135 lb for men; and after reviewing my previous attempt for this benchmark. I decided to go with 95 lb. We also had an unofficial time cap of 5 minutes, again focusing on completing 'For Time'.

My attempt to hit that 'Weapon Grade' disappear around my 17th rep. I was done, and needed to let go, rest and gather my breath. Afterwards, I had to break it down to two sets of 5, and the last set of 3 reps to complete the workout. Yikes!! Talk about a burner...
I did hear the rest of the class cheering me on to finish. Love the crossfit community, love the way that others help motivate you to finish.

It took me 4 minutes and 19 seconds to complete. Slowest time so far on the board.
Here are some numbers of what my previous attempt at this benchmark since starting Crossfit.

06/06/2015 - 30 @ 105 lb - 4 minutes and 12 seconds
12/30/2013 - 30 @ 75 lb - 5 minutes and 33 seconds
10/16/2013 - 22 @ 85 lb - 5 minute time cap

Misc:
Here are some additional pictures that I took of Crossfit Gold Box after my class. I had a great chat with everyone. Felt very welcome to be at this box, everyone is so friendly! I'll be back again later this week for another round of Crossfit. I need to work off all the food that I've been consuming while I'm on vacation!