A Magical Drop-In at CrossFit MouseTrap

Good morning from sunny Florida!  Today is my final day at the Today’s Dietitian Spring Symposium and I’ll be flying back to New York later this afternoon.  The conference sessions have been awesome, but the food and hotel situation here has been less than ideal so I’m pretty excited to get home and back into my routine.  Still, I don’t have too much to complain about as I sit here eating breakfast on my hotel balcony! 😉  Plus, I squeezed in a CrossFit drop-in while I was here in Orlando, which y’all know I love to do when traveling.  IMG_3267

CrossFit MouseTrap is a 3,000 sq ft. gym in Lake Buena Vista, Florida.  As the closest CrossFit gym to Walt Disney World, you can bet they get their fair share of visitors, so they have the drop-in thing down to a science.  Seriously.  You can check out their schedule and WOD, fill out a waiver, register for a class and pay right on their website.  Oh, and if you want, you can coordinate to have a photographer capture your drop-in workout too!  I didn’t do that, but it’s certainly a fun option, especially if you’re on vacay and WODing with friends or family.

CrossFit MouseTrap

I took a quick Uber ride from my hotel and when I arrived, Joe, the owner, enthusiastically welcomed me in.  I immediately noticed how clean and organized the gym was.  Given that I was already sweating and I hadn’t even started stretching (hello, Florida humidity!), you can imagine the amount of sweat that place must endure.  But the floors, the equipment, everything was clean.  Joe informed me that I was the only person registered for that class, so I would basically get a personal training session with Coach Steve.  As the earlier class was finishing up, I chatted with Joe about the gym and his CrossFit journey.  He is really passionate about coaching, the CrossFit MouseTrap members and of course, the gym in general.  I complimented him on the super smooth drop-in process and asked what their regular members thought about the huge number of visitors that come through.  By the way, he told me they’ve had almost 12,000 drop-ins since opening their doors about 4 years ago!  Imagine?!  Surprisingly, he said members love it!  It provides a little bit of a monotony breaker and allows members to learn and grow from CrossFitters all around the world–pretty cool!

CrossFit MouseTrap 1

Now onto the workout.  CrossFit MouseTrap offers two workout options daily: power and speed.  Both involved running, which I was dreading in the Florida heat, but I opted for the power workout.  We started with an 8 min EMOM (every minute on the minute) of 4 back squats, building up to about 80% of a 1-rep maximum.  It felt good to squat and I actually kept the weight slightly under 80%.  After the EMOM, I had 4 minutes of rest (aka time to clean up my barbell) before jumping into a 13-minute AMRAP (as many rounds/reps as possible) of 20 wall balls, 10 toes-to-bar and 100m run carrying the medicine ball.  
CrossFit MouseTrap 2

More like “pick up that ball”.  Wall balls are a definite mental struggle for me, but the workout was a good one! I was thankful for the two gigantic floor fans they turned on, but the circulating air couldn’t stop the sweat from pouring off of me.  #florida.  My already terrible grip was worsened by my sweaty hands on the bar, but I managed to do the entire workout of toes-to-bar as Rx!  The hardest part of the WOD was trying to catch my breath.  I think the heat and humidity were a big factor and I just could not breathe normally.  Plus, awkwardly running while trying to carry my slippery sweat-covered ball was lots of fun.  I finished 3 full rounds plus 20 wall balls and 4 toes-to-bar and was happy with that.  Until Coach Steve said we were THEN going to do some sled pushes.  I think he took pity on me and only made me do three 100m sled pushes with 50 pounds on the sled.  I was huffing and puffing like crazy and completely smoked by the end of them.

Needless to say I spent the rest of the day at the conference chugging water!  I definitely got a good reminder of what’s to come with summer workouts while here in Florida.  And I’m excited to have found a gym that is so incredibly warm and welcoming for visitors, considering I come down to see the Mouse every now and again.  I’ll definitely be back, CrossFit MouseTrap…probably in December when our whole family does Disney!