• +1 (424) 277-0928
  • Contact

    Let's Keep In Touch!X

    232 California St.
    El Segundo, CA 90245


    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.


WODs For the Road

By Holley | In Travel | on December 19, 2013

 sonia box jump soniasonia1 sonia2 sonia3

Happy Birthday Sonia! You’ve made so many gains this year, can’t wait to see what the next year holds!

Here’s a post from Sonia’s husband, David.

It’s that time of year again when my lovely wife Sonia is turning a year older. So tough on what direction I should go in with this post. Should I be mean and let the entire box know of how horrible she is at math and spelling even though she has a Bachelors and Masters Degree and not to mention is clinically licensed in her field. Or maybe I should talk about how insanely scared she is of flying that it’s to the point that our next flight will require me wearing  falconry gloves (good thing our last flight was short and only ACROSS THE COUNTRY). There’s always the topic of how outdoorsey (I know that’s not a word) my wife is who thinks of camping as having an RV to stay in at a minimum. GLAMPING IS NOT CAMPING, DANG IT!! I know, I can talk about how cold she is ALL. THE. TIME. Literally was cold in Florida, in June, literally. 
I wouldn’t do that to my awesome wife. Sonia is by far my best friend and the love of my life and after being together for well over a decade I can’t imagine my life without her. I love adding things up for her or constantly reminded her how to spell some of the simpliest words. She gets her fears in check and is willing to travel the world with me and only asks for an arm to grab on to during the bumpy parts. I love her incredible negotiating skills and her persuasive manner because for some reason we’re looking into RV’s for this coming up year. I love her always being cold because then I have a perfect excuse to always stay close and keep her warm. She’s my constant and is always there for me. She truly loves unconditionally and is incredibly supportive from making sure I don’t lose my childish sense of humor to helping me make what sometimes are life changing decisions. She’s the true backbone to this relationship and I wouldn’t be anywhere near where I am today without having such a strong and motivating woman by my side. Here’s to another year in the books and looking forward to growing even older with you pequen! 
Loving you always,
The tall guy that shares the bed with you, David O.


The holiday season is here and many of us will be travelling, visiting friends and family and away from the gym. I had a few people ask me about doing workouts while they’re on the road, so I thought I’d offer a few resources. One great option is to find a CrossFit gym to drop into where ever you are staying. The community aspect of CrossFit is one of the things that makes it so great, so don’t be shy about dropping in for a workout. While there’s no place like home, sometimes it’s fun to get exposure to the culture of other boxes.

If you can’t make it into a box, you’re mostly limited to body weight and endurance type movements. There are tons of travel wod websites available with different different versions of the same movements. If you have a pull up bar available to you, your options open up quite a bit. Also, if there is a spare dumbbell around you can use it to add a little weight to some of those body weight movements. The one thing I suggest you bring with you is your jump rope. If you are still perfecting your dubs, this is a great time to work on them and incorporate them into all of your workouts (just make sure you’re rolling your feet and calves). Below are a few of my go-to workouts on the road:

– 100 burpees for time (I usually break this up with a run every 20 burpees or maybe 10-20 sit-ups every 20 burpees depending on the weather)

– “Annie” 50-40-30-20-10 dubs, sit ups

– Tabata anything, usually I do air squats (rest on the bottom of the squat if you really want to feel the burn :)  )

I like to incorporate movements that aren’t done as often, such as tuck jumps, jumping jacks or broad jumps (better yet, burpee broad jumps), this helps me get out of the burpee, sit up, push up, squat routines I can get into while I’m travelling. Another pointer is to be set on the workout before you get started and commit to it. If you’re doing the WOD in a hotel or at your house, usually no one is there to hold you accountable. So if you decide to do 8 rounds of 10 push ups 10 sit ups 10 squats, then commit to all 8 rounds and try to avoid being tempted to call it good after round 5.

Here are some links to some Travel WOD ideas, apparently there are even some travel wod apps out there:





Happy Travel WODing!


The Intrepid family just got bigger! Congratulations to James and his wife Evelyn on the arrival of their baby girl Caelyn and congratulations to Jeanne and her husband Clement on the arrival of their baby boy Walden, who will go by Wallie (or Jeanne’s little “Wall Ball”)!

Caelyn S





WOD 12.19.13

Skills Day


10 Comments to "WODs For the Road"

  • Saulo says:

    December 19, 2013 at 7:09 AM -

    Happy Birthday Sonia!

  • Anna says:

    December 19, 2013 at 8:44 AM -

    Wow so much to celebrate today.

    Happy Birthday Sonia! I can’t wait to see where this dedication takes you in a few months. You are going to run out of girls in the gym to benchmark off of! Maybe I’m emotional today, but David, that post was SO touching.

    James!!! I’m dying to meet Caelyn! Can’t believe she arrived already.

    Congrats Jeanne!

  • Nathania says:

    December 19, 2013 at 9:22 AM -

    Anna is right lots of things to celebrate!

    2 new babies added to the intrepid family 😀 congratulations to the 4 new parents!!

    Sonia my dear Happy Birthday!!! Such a humble and happy person since the day I met you. Thank you for your smiles, your text messages and keeping me entertained while you seat in the foam roller without actually rolling lol! I hope you have a great birthday and I promise when holidays are over and we get some free time we should definitely share some saki shots!! 😉

  • Tom D. says:

    December 19, 2013 at 9:22 AM -

    Happy Birthday Sonia enjoy your day. Nice post David, make sure the RV has a nice TV so you can watch all those outdoorsey movies.

    Congrats James and Evelyn, she is beautiful.

  • Tom D. says:

    December 19, 2013 at 9:23 AM -

    Happy Birthday Sonia enjoy your day. Nice post David, make sure the RV has a nice TV so you can watch all those outdoorsey movies.

    Congrats James and Evelyn, she is beautiful.

  • Trudy says:

    December 19, 2013 at 10:11 AM -

    Happy Birthday Sonia! hope you have a wonderful day and stay warm :)

  • Mark Miller (M^2) says:

    December 19, 2013 at 2:16 PM -

    Happy birthday Sonia!

    Congratulations to the new Moms & Pops! Awesome!!

  • Tami says:

    December 19, 2013 at 2:19 PM -

    Happy Birthday Sonia! It’s always great working out with you and David. Very nice post.
    Congrats James!
    Congrats Jeanne!

  • troy says:

    December 19, 2013 at 4:17 PM -

    Happy birthday Sonia!

    Congrats to both sets of parents!

  • avelyne says:

    December 19, 2013 at 10:25 PM -

    Happy Birthday Sonia! Very sweet post David…didn’t know you had it in you 😉

    Congrats James & Evelyn! Congrats Jeanne & Clement!

Copyright @ Intrepid Athletics 2009-2016. All rights reserved.