Tag: Ab Crunch

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

  • 20 alt Dead Bugs (2# DBs)
  • 20 Stability Ball Rotations

2 Sets

  • 10/10 Knee-up, Foot Lifts
  • 10 alt Hip Rotations Facing Forward
  • 5 Plank to Downward Dog
  • Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

  • 12 Seated Cable Rows (35 kg, V-handle)
  • 12 Leg Press (70 kg)
  • 12 Cable Fly (10-7.5-7.5 kg)
  • Row

3 Sets

  • 12 Seated Dumbbell Shoulder Press (25# DBs)
  • 12 Rope Cable Curls (12.5 kg)
  • 12 Tricep Pushdowns (22.5 kg)
  • Row

3 Sets

  • 12/12 Hip Abductions (25 kg)
  • 12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.

Packed House

Biggest class I’ve attended, but Tuesday is usually pretty big because there is only a 5:30pm and a 7pm at night. I think we had 18 or 20 people there. It’s cool to see the box growing especially in the new space.

Warm-up

3 Rounds:

  • 200m Run
  • 50 Jumping Jacks
  • 50 High Knees
  • 50 Butt Kicks

Pretty easy warm-up, but it did its job and got the blood flowing.

WOD

15:00 AMRAP

  • 5 Box Jumps
  • 10 Wall Balls

I used a 28 inch box and a 20# MB. Started out strong going rep for rep with the fittest guy in the gym, but I couldn’t keep up and fell 2 rounds behind him by the end. I completed 15 rounds + 4 box jumps, so that’s an entire Karen in there.

AB WOD

5 Rounds:

  • 1m Russian Twists
  • 30s Side Plank on each side
  • 1m Ab Crunch
  • 1m Hand Plank
  • 1m Scissor Kicks
  • 1m Rest

I used a 30# KB for the Russian twists which was plenty with all of the other stuff in there. The ab crunches were probably the hardest but nothing was easy I guess. Had to take breaks during most everything except the side planks and only one short break during the hand planks.

Great workout today and probably the most I’ve sweated during a CrossFit workout since I started. I feel like I lost 5 pounds. It’s not even 60 degrees out, so I can’t imagine what it’s going to be like when it gets in the 80s or 90s with high humidity.