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.
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”)!