Green Valley Crossfit - February 20, 2018: 5 RM Front Squat; WOD - 15 Min AMRAP: Thrusters, T2B, Abmat Sit-ups, Pull-ups, Power Cleans

February 20, 2018

Green Valley Crossfit - February 20, 2018: 5 RM Front Squat; WOD - 15 Min AMRAP: Thrusters, T2B, Abmat Sit-ups, Pull-ups, Power Cleans

Tuesday; February 20, 2018 @ Green Valley Crossfit

Located in Green Valley, Arizona, USA

Coaches: Jesse Duran, Tara McCall, Brent McCall

February 20, 2017 @ Green Valley Crossfit

Thoughts:
Travelling away from the cold weather in Canada, namely Edmonton Alberta in middle of February is always good. Anywhere warm, and this time; we decided to go to Arizona. I knew of lots of friends, some family and co-workers that travel down on a regular basis. I never realized how short of a flight it is. No wonder so many people come down. It takes about 3 hours for a direct flight. We flew in to Sky Harbour airport and this was my first time ever in Arizona. We have some family that is located in Green Valley, (Snow Birds). Before our trip, my wife looked up on maps.crossfit.com to find the closest crossfit box. Green Valley Crossfit was the place. I dropped them a note a day before my flight as at that time, I wasn't sure what our travel plan (specifically what my free time was). After a few days in Arizona visiting friends, and later settling into Green Valley. I had checked my email and I didn't get a response from the. I decided I would just drop in, about 25 minutes prior to the class.

Upon walking in, met a friendly soul who pointed out who the owner was, Jesse Duran (his BIO here). After some introduction, he asked me to fill out the waiver online. After filling out the necessary information for an account and signed the waiver.

Account creation/waiver (left)

I headed off to do some warm-ups on air bikes they had in the back. There were two members who were already back there and a few more that were coming in.

Air bikes

I also notice two others who were working with Jesse. Later, I found out they were coaches as well, (Tara and Brent McCall). They were working on some training prior to the class.

Looking toward the back of the facility

While warming up on the bikes, I introduced myself and we had a good chat. Everyone was so friendly and welcoming. Once I told them that I was from Canada, most of them echo the same comment as Coach Jesse. There is a lot of Canadians down here and some of them attend the class throughout the day. But during the time I was there for the class, I was the only Canadian. That's all okay, we were all escaping the cold at home. It's -25 C / -13 F and snowing a lot in Edmonton, Alberta, Canada. Temperature that day in Green Valley was 16 C / 61 F and a bit cloudy.

After some introductions to other people who came in later, walked up to the whiteboard to see what the workout would be.

Warm-ups:
I didn't bring a skipping rope, normally I don't and usually ask if I can borrow one. Which wasn't an issue as they had a bunch there for use. The warmup was a 6 minute AMRAP consisting of 40 singles jump rope, 20 walking lunges and 10 Hand release push ups. Yup, this was quite the warm-up for me Not working out for almost a week, let alone crossfit for a while; it was hit to the good old system. Body was warm after those 6 long minutes, thou!

Strength:
We had 15 minutes to build up to a 5 RM Front Squat using the rack. Just a few weeks prior, from a previous competition called Winter Massacre; I had found out what my 5 RM was (215 lbs). At that time, I only had 3.5 minutes to find that max. However, I did have time in advance to build up to 80%. At that point, I had my belt, and lifters.
Here, I don't have my belt or lifters. I usually bring the bare minimum. Not having the belt keeps me honest and not trying to over-do it. It's like a built-in limiter. Remember, I'm on holidays. I fear more of injuries while traveling, and also a bit of wife aggro if I wasn't able to enjoy my time visiting or the ability to get around. There is no room for that! As long as I put in a good workout, that's all that matters (from the fitness side of me when I'm travelling).

I did managed to hit 205 lbs within the time allocated. It was a struggle on the last two reps as I did have to pause a little longer at the top before committing. Coach had came over to watch and verbally cheer, which did help me finish strong.

Metcon:
Coach Jesse went over the WOD with the class which was a nice Metcon. He explain what we could use for scaling to which I did for the thruster weight, Toes to Bar, and the pull-ups. Scaled the Toes to Bar with knee up breaking parallel, and Ring rows instead of pull-ups. We had 15 minutes to do As Many Reps as possible. He did mention that there were only a few who were able to make it to the second round from the morning class.

I would be feeling my abs for a few days after this workout. While I didn't finish the workout for even one round; I only made it to 24 pull-ups (ring rows). It was brutal, more so on my core. I guess that's another area that I'll have to continually work on.

Walked to where I had created my account and logged my score. It's a bit different than other boxes where your score is written on the whiteboard. It's logged online and you can check your score later, and check/compare with others.

MISC:
As per my normal when I drop in and visit a crossfit box. I tend to visit and socialize, at the same time ask what they think of crossfit. I can definitely tell you that every member that I had talked to are quite fond of this box.

A lot of them that I had talked to shared their journey into fitness and what brought them to Crossfit.

I also had a chance to talk to Brent McCall when I had introduced myself to him earlier (prior to class). We were discussing the upcoming Crossfit Open and I had asked if he had every made it to the Regionals. He has and then we talked about his history with crossfit.

My only regret was that I didn't get a chance to visit more and come back during my week here in Green Valley. However, now that I know about them; I'll be back again for another workout the next time I'm in Green Valley visiting family.

Thanks Green Valley Crossfit for your hospitality and making me feel welcome!

Best of luck to everyone in the Crossfit Open!

For those who are visiting Arizona, south of Tucson; drop in and check out this very friendly crossfit box, Green Valley Crossfit

-- Tony