I had a great session at CrossFit this morning with this Ab-Solutely Fabulous Workout.
Our group was introduced to the “Zercher Squat” which is basically where you hold the bar in the crook of your elbow and squat.
It’s an awkward move that hurt the inside of my arms more than anything. I was afraid to add weight in fear of bruising the inside of my arm, but looking back I think I could have done more. The position is supposed to mimic a real-life lifting scenario, since it’s a similar position you would take on when moving a heavy box, furniture, etc. It wasn’t my favorite move, but it was fun to learn something new.
After our skill focus, we did an ab-heavy Tabata for our WOD:
- sit ups
- toes to bar
- MB get ups (just realized I RXed this with the 14lb ball I used!)
- hollow rocks
We had 2 minutes for each move with a one minute rest in between. For the 2 minutes, we had 20 seconds on and 10 seconds off, so each 2 minute segment was broken into 4 parts. When he was demonstrating all the moves it didn’t seem so bad, but once we started (and were constantly encouraged to “go hard!” “not give up” and reminded “it’s only 2 minutes!”) it got tough!
The MB (medicine ball) get ups were the worst. I was handed the recommended 14lb ball for the workout and didn’t have a chance to practice before the workout started. When it got to the MB get ups, we all kind of stumbled going up for the first time and laughed as none of us realized it was going to be that hard (darn the instructors making it look so easy!).
For the MB get ups, you start on the ground with the ball above your head and proceed to stand up with the ball remaining above your head the whole time. I thought I would just pop up, but that did not happen. I did try though and got an A for effort (even if I only managed a total of 8 in the entire 2 minutes!). And, hey!, I stuck with the 14lb ball! I’m proud of myself for that! 🙂
The hollow rocks were another thing that seemed easy for the first 20 seconds, but I was struggling in the last 20 seconds. I just kept telling myself that I only had X amount of increments to do and I was done. Counting down helped and I about collapsed when we were done. My core is going to be sore in the morning!
The 75 was my maxed weight for the zercher squat and 121 was my total number of reps for the tabata.
The cast iron skillet was still out from last night when I got home, so I decided to see if I could make eggs in it.
The eggs were obviously not very pretty, but they were tasty. The best part about the cast iron skillet is the extra seasoning it gives to everything. Loved it!
On the side I also had some orange slices (yay for citrus season!) and some leftover pumpkin french toast casserole from my bridal shower.
I’ll leave you with a little art that was up at my CrossFit Box today.
‘Tis the season for buff snowmen!
Have a great day!