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How to Stay Fit on Your Next Vacation - by Coach Jason

July 5, 2018

This peak season for vacations, weekend getaways and road trips. Some days it’s impossible to do a drop in or the hotel ‘fitness room’ is nothing more than this:
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

So for those days you want to get a sweat in a short amount of time without the typical gym gear here are some suggestions beyond just running.
 
100s
Air squats
Push ups
Sit-ups
In any order or broken up.
 
EMOM Burpees
10 Burpees a minute for 10-20 minutes
 
**Add 30 to 60 seconds of max effort double unders to any of these work outs for extra heart rate boost.
 
If you have the luxury of running as well, break it up in what’s called ‘road work.’
Figure out a lap to run, each time you get back to starting point consider.

 

4 Rounds for Time:
25 lunges
25 push-ups
25 jumping squats

Here's a modified Benchmark - Invisible Fran
For Time: 21-15-9
Air squats
Pushups
 
Texas Push up challenge
Time how long it takes to complete and keep trying over the course of the summer to see improvement.
Begin standing and dropping to plank position. Each round completion requires standing back up.
1-2-3-4-5-6-7-8-9-10 then back down
9-8-7-6-5-4-3-2-1

https://www.t-nation.com/training/tip-take-the-texas-push-up-challenge
 
Really pressed for time?
 
Tabata (anything)
8 rounds
20 seconds of work
10 seconds of rest
 Repeat Tabata doing another movement

Got a partner willing to join you?
Try alternating burpees. As soon as the first person jumps up after being on the ground the next person goes. Same thing if you got a crowd of willing friends or family. Get in a circle and accomplish a big number as a team.
 
If you’re struggling for space to work out, you can still work your core: planks, v ups, hollow body holds and hollow body rocks are all good options. Mobility is another good alternative when space is limited. Work on any cranky sections with foam roller or TLC. Plus 10 min bottom squat hold work.
 
Here are some more great wod suggestions!
http://www.noexcusescrossfit.com/2009/12/02/travel-wods/

 

Sincerely,

 

Coach Jason

 

 


 

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