Doing Crossfit at Disney World

I can jump rope, Photo Cred: Alysia Corbett https://www.facebook.com/TheRosyOwl CrossFit Loganville

Besides my day job and calling as a pastor, I have two major hobbies: Disney (hence the blog) and CrossFit (hence this post). I tried to figure out how to end up at the CrossFit North America East Semifinal in Orlando and visit Disney this week, but there was just no way I could.

So instead, I thought I’d help out anybody down there right now and anybody who loves both CrossFit and Disney. Here’s how to maintain your CrossFit training while at Disney World.

Drop Into an Orlando CrossFit Box

This is the obvious advice for any vacation in a city. If there’s a large population, there’s bound to be a bunch of boxes for you to drop in. Just type in CrossFit in Orlando or CrossFit near Disney World. There are a couple of CrossFit boxes under 30 minutes from your Disney hotel, and dozens of CrossFit gyms in the Orlando area.

I took my family to Disney World during the CrossFit Open because the first week of the Open usually coincides with my kids’ winter break and my wife’s birthday. So I had to look for a box to test the Open (because I pretend that I’m a real competitor). The Crossfit box near Disney in Orlando with the most flexibility and the most responsive communication was CrossFit Mousetrap. They hosted me for a drop-in during a class on Friday when everyone was testing the first workout, and then they judged me again on Monday during a class even though everyone else was doing something else. If you’re wondering, I got the exact same score, but improved my tie-break time (frustrating, I know).

CrossFit Mousetrap is situated in a shopping center behind a vape store and across an alley from a cool looking beach bar. Just walking past those stores into a CrossFit box gives you the sense that you’ve made good decisions even before you start working out. And if you work out in the late afternoon, the bar patrons sometimes cheer for you. It was a great box with great people, and I will definitely head back there if the opportunity arises.

Did the workout. Got the swag.

That being said, it’s hard to find time in a busy Disney World vacation for a workout several miles from property, and it may be even harder to convince the rest of your family to let you abandon them in the middle of the day. So here are the other options for keeping up with your CrossFit training at Disney World.

Stay at a Disney Resort with a Gym

Only a few of the Disney World Resorts have fitness centers: the Deluxe resorts, the DVC resorts, and Coronado Springs Gran Destino Tower. None of the facilities are really conducive to CrossFit workouts. There are no bumper plates to drop. Only half of the gyms have a barbell at all (and you’ll need to stick to powerlifting). However, they almost all have rowing machines, free weights, treadmills, and pull up bars (probably don’t kip?). You’ll feel weird screaming, taking your shirt off, and laying in a puddle of sweat on the ground, especially, if it’s just you and one other person walking slowly on the treadmill, but do your thing.

I’ve found the best way to get a decent workout while being unobtrusive is to get the rower, set down a 50 lb dumbbell next to it, and use the pull up bar. Do an AMRAP 500m rower, 20 dumbbell snatches, 10 strict pullups, or something like that.

Of course, the fitness center should absolutely not be the reason you book one of these resorts. They are insanely expensive, so if you find yourself not in one of these resorts, here’s your next option.

Bring Your Own CrossFit Gear to Disney World

Obviously, you can’t bring your whole garage gym. If you’re driving, bring one dumbbell or kettlebell, your jump rope, a yoga mat, and an ab mat. Then you can go nuts in a patch of grass or in the parking lot. You can also just workout in your room, just without the jump rope. Combine whatever movements you do with some running or even swimming, if the pool is big and empty enough. Don’t try to swim in the lakes. There’s alligators.

If you’re flying to Disney World, you’ll be really limited to what you can bring. Your best options are probably pushups, running, and sit ups.  If you need a weight, I’ve found that small children love to be kettlebells (preferably your child).

CrossFit is supposed to be constantly varied, so you’re body could probably use a de-load week focused on dumbbell, bodyweight, core movements, and cardio, so don’t worry about missing a week of clean and jerk or deadlift maxes.

Stay Fit in the Disney Parks

Let’s face it. Despite your best intentions, you may not have time to get a good workout in and keep up with the plans of the rest of your party. Therefore, your last option for keeping up with your CrossFit training at Disney is to “workout” in the park.

First, you’ll be getting 15-30,000 steps in the blazing Florida heat. If you do those faster, it starts feel like Murph. Chase the tram while pushing the double stroller. Carry the other kids. Give your mom a piggie back ride. Do dips and iron crosses on the gates in the queue. Keep your arms in the air on the roller coaster to work on your core.

And my personal favorite way to do CrossFit in the Disney Parks? Put a kid on your shoulders, and do squats while you wait for the fireworks. Let your cash out be holding two kids at once during the show.

10/10 for trap and back fatigue. 0/10 for fireworks enjoyment.

I’m sort of kidding about this, but my point is going to Disney World will make use of your fitness whether you work out there or not. Don’t stress about a few missed WODs.

Other Considerations

Even if you’re super fit, it’s hot in Florida. Drink a lot of water whether you’re working out or not. Also, you’ll be moving a lot on concrete and not using great range of motion. That’s a great way to get surprise overuse injuries. I’ve gotten shin splints and knee tendonitis at Disney, without any lifting involved. If you do nothing else, do some mobility stuff and wear good shoes (and that means running shoes, NOT CrossFit shoes).

Finally, you’re on vacation. Just enjoy it. Workout if you want to. Don’t if you don’t want to. You can have one week where you just chill and eat whatever you want. And take it from me, don’t leave your family hanging because you’re pretending to be a top level athlete.

One more pic for good measure at my home gym CrossFit Loganville Photo Cred: Alysia Corbett https://www.facebook.com/TheRosyOwl