Crazy abs a la CrossFit BC

Dec 22
2011

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All my CrossFit BC friends. (Post "Crazy abs" workout, post Workout of the Day...)

Great workout today consisting of a little mobility work, then some strength/technique, followed by a decreasing ladder… and then a “crazy ab” workout with the CrossFit BC crew.

Strength: Strict Shoulder Press, 3 sets of 5 reps

5 x 135 lbs
5 x 145 lbs
5 x 155 lbs

Workout of the Day: Ladder 21, 18, 15, 12, 9, 6, 3

KB Swings 1.5 pood
DB Walking Lunges 50lbs dumbbell (Held at chest)
Burpees

My time to complete this sprint, 12:44.

“Crazy Abs” 5 minute workout post WOD

20 seconds of medicine ball twists @ 20lbs
20 seconds of knees-to-elbows
20 seconds of medicine ball twists @ 20lbs
20 seconds of windshield wipers
20 seconds of medicine ball twists @ 20lbs
20 seconds of knees-to-elbows
20 seconds of medicine ball twists @ 20lbs
20 seconds of windshield wipers
1 minute plank

After doing this “crazy/psychotic ab” workout, I think I tasted vomit in my mouth… seriously! I’m going to really be feeling it tomorrow.

Holy smokes, I still can’t believe it’s only 3 sleeps till Christmas. I don’t know about you, but I can’t wait!