Warm-up: 2 Rounds – 10 Med. Ball Cleans (20/12lbs), 10 Back Ext., 10 GHD Sit-ups, 10 DB PP (40/20lbs)
Box Squat: 3×3
MetCon – 4 Rounds For Time:
15 Overhead Walking Lunges (25/10lb Plate)
20 Box Jumps (30/24″)
10/6 Parallette Push-ups
“I’ll have one large Crossfit to go please.”
There are many reasons for travel: business, family, vacation, personal, etc, but most of us are, at least occasionally, out of town or away from the gym.
An old swim coach once told me, “it takes only 3 days to lose 6 weeks worth of work.” Now while this was probably a bit of an exaggeration, it’s just something that has stuck with me over the years. While it seems common to use being out of town or away from the gym as an excuse for being lazy, it can actually be a chance to really get some work done.
First and foremost, there has to be some sort of motivation. Now I’m not advocating spending every single day on your yearly trip to Hawaii doing Crossfit … that would kind of defeat the purpose, but how are you going to feel coming back and walking into the gym for the first time in 2 weeks and seeing burpees or some other torturous exercise on the board? For me, the motivation is improvement. I know that if I’m going to qualify for the Crossfit games next year, skipping even one workout could make the difference. Everyone’s goals are different, but look at your own and decide what you want to do.
Secondly, being on the road does not have to be an excuse to eat poorly. Again, I’m not suggesting anyone will have a perfect diet during the holidays (Thanksgiving, anyone?) or on vacation, but it doesn’t necessarily mean it’s time to ruin all your efforts from the previous months. Maybe grab a cooler and stop at the grocery store. I like to keep some healthy snacks with me (apples, nuts, lunch meat, etc) so if I get into a bind, I’m not stuck. You have choices for meals, too. Instead of swinging into a McDonalds while getting gas, why not drive the next exit down and grab some Subway. And if you’re out to eat for dinner, why not replace the fries with double veggies, most restaurants are happy to oblige.
One of the biggest problems I hear about is that it’s impossible to work out while staying at Grandma’s or staying in a hotel. Here are some things I’ve learned along the way:
1) There are CF Affiliates everywhere. With over 1500 worldwide (most of those here in the US) there is bound to be one within driving distance of wherever you are. Hop on over to the affiliate blog page from the mainsite, look one up, and drop in. In my experience, every single affiliate I’ve been to has been MORE than happy to have a traveling Crossfitter. I always pay some sort of drop-in fee, but I have never been asked for one. Typically, they’re more than pleased if you just buy a t-shirt. Also, I’ve found that some hotels have a deal worked out with the local gym/YMCA/health center for a discount/free rate for hotel guests. All ya gotta do is ask.
2) If you can, take the gym with you. It’s not very hard to pack a PVC pipe, a kettle bell, a jump rope, a medicine ball, etc. And even if this is not an option for you, you can do more than you think without any equipment. If you don’t mind looking stupid, you can get a lot done with minimal equipment. One of my favorite equipment-less workouts is some variation of:
Run across whatever, complete x number of burpees, walking lunge back, complete x number of pushups/squats/tuck jumps etc. x rounds for time.
Have fun and create your own!
3) If all else fails, and you’re stuck with no place to run, no shoes, no equipment, no nothing, you can STILL get some work done. Personally, Grant has been hounding me for months about my hip mobility/strength, and I’m sure everyone else has something the coaches think we need extra work with. Grant and I have gone over a few hip mobility drills, and I know that it’s one of my major weaknesses. So instead of laying in bed watching TV, I’ll stand up and do some work. Plenty of weaknesses can be tackled this way, and if you guys are anything like me, there’s never enough stretching.
Hopefully, once you start looking at time away from the gym as a chance to get some work done, rather than just an excuse to be lazy, you can make some real improvements in your fitness.
Your brother in CrossFit,