Kettlebell Technique / Review
then
5 Rounds of R/L:
- 7x One-Handed Swings
- 5x Clean
- 3x Press
- 150m Sprint
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No Excuses
by Alex Henry
As many of you know, I travel A LOT for work and sometimes I can only get into the gym 1 or 2 times a week. Ideally, I like to CrossFit 3-5 times per week, but some weeks that just can't happen. Over time, I haven't let that become an excuse as to why I can't get 3-5 good workouts in, regardless of whether or not I'm in town and can come to CrossFit MSP.
I know many of you have things like business trips and vacations that may cramp your CFMSP workout schedule, but don't let that stop you from keeping active! Depending on where you go and how much time you have, check out a local affiliate. If that isn't an option, I've got a list of workouts that you can do in a workout room, your hotel room, or outside with no equipment needed. Pick one and do it.
I know many of you have things like business trips and vacations that may cramp your CFMSP workout schedule, but don't let that stop you from keeping active! Depending on where you go and how much time you have, check out a local affiliate. If that isn't an option, I've got a list of workouts that you can do in a workout room, your hotel room, or outside with no equipment needed. Pick one and do it.
No excuses and Happy travelling!
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TRAVEL WORKOUTS - Pick One and Enjoy
· Run 1/2 mile 50 air squats - 3 rounds.
· 10 push-ups 10 sit ups 10 squats - 10 rounds.
· 200, 100, or 50 air squats for time.
· Run 200m 10 squats 10 push ups 5 rounds.
· Sprint 200m and do 25 push ups, 3 rounds.
· 5 push ups 5 squats 5 sit ups, 20 rounds.
· 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
· Invisible Fran...21-15-9 of air squats and push ups for time.
· Run 1 mile for time.
· 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
· 3 vertical jumps 3 squats 3 long jumps - 5 rounds.
· 10 push-ups 100M dash 10x.
· 5x 400M sprints.
· 10 X 100 m dash.
· Run 1 mile, lunging 30 steps every 1 minute.
· 4x 25 jumping squats
· 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
· 10 air squats every 1 minute of your 1 mile run.
· 150, 100 or 50 burpees for time.
· 10 push-ups 10 squats 10 sit ups 10 rounds.
· 10 vertical jumps, run 400 meters, 5 rounds.
· Sprint 100 meters, Walk 100 meters, 10 rounds.
· 100 push ups for time.
· 10-9-8-7-6-5-4-3-2-1 burpees and sit ups.
· 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
· 10 walking lunges, 10 push-ups, 10 rounds.
· Run 400 meters, 50 air squats. 4 rounds.
· Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups 5 rounds.
· 10 push-ups, 10 squats, 10 rounds.
· Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
· Run 1 mile with 100 air squats at midpoint, for time.
· 7 squats, 7 burpees, seven rounds, for time.
· 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
· 50 air squats x 5. Rest equal amounts as it took to do each 50.
· 10 sit ups and 10 burpees...10 rounds-for time.
· 250 jumping jacks...for time.
· 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.
· Run 1 minute, squat 1 minute 5 rounds.
· air squat x 10 push up x 10 sit up x 10 3 rounds for time
· sprint 50 meters, 10 push ups. 10 rounds.
· 50 air squats, 4 rounds. rest for 2 minutes between rounds.
· 400m run/sprint 30 air squats, 3rounds for time.
· 20 jumping jacks, 20 burpees, 20 air squats...3 rounds
· Warm up. Run 100 meters and do 20 air squats. 10 rounds. .
· 100 air squats 3 min. rest, 100 air squats.
· Test yourself on a max set of push ups...tight body chest to the floor...full extension!
· 10 push-ups 10 sit ups 10 squats - 10 rounds.
· 200, 100, or 50 air squats for time.
· Run 200m 10 squats 10 push ups 5 rounds.
· Sprint 200m and do 25 push ups, 3 rounds.
· 5 push ups 5 squats 5 sit ups, 20 rounds.
· 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
· Invisible Fran...21-15-9 of air squats and push ups for time.
· Run 1 mile for time.
· 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
· 3 vertical jumps 3 squats 3 long jumps - 5 rounds.
· 10 push-ups 100M dash 10x.
· 5x 400M sprints.
· 10 X 100 m dash.
· Run 1 mile, lunging 30 steps every 1 minute.
· 4x 25 jumping squats
· 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
· 10 air squats every 1 minute of your 1 mile run.
· 150, 100 or 50 burpees for time.
· 10 push-ups 10 squats 10 sit ups 10 rounds.
· 10 vertical jumps, run 400 meters, 5 rounds.
· Sprint 100 meters, Walk 100 meters, 10 rounds.
· 100 push ups for time.
· 10-9-8-7-6-5-4-3-2-1 burpees and sit ups.
· 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
· 10 walking lunges, 10 push-ups, 10 rounds.
· Run 400 meters, 50 air squats. 4 rounds.
· Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups 5 rounds.
· 10 push-ups, 10 squats, 10 rounds.
· Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
· Run 1 mile with 100 air squats at midpoint, for time.
· 7 squats, 7 burpees, seven rounds, for time.
· 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
· 50 air squats x 5. Rest equal amounts as it took to do each 50.
· 10 sit ups and 10 burpees...10 rounds-for time.
· 250 jumping jacks...for time.
· 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.
· Run 1 minute, squat 1 minute 5 rounds.
· air squat x 10 push up x 10 sit up x 10 3 rounds for time
· sprint 50 meters, 10 push ups. 10 rounds.
· 50 air squats, 4 rounds. rest for 2 minutes between rounds.
· 400m run/sprint 30 air squats, 3rounds for time.
· 20 jumping jacks, 20 burpees, 20 air squats...3 rounds
· Warm up. Run 100 meters and do 20 air squats. 10 rounds. .
· 100 air squats 3 min. rest, 100 air squats.
· Test yourself on a max set of push ups...tight body chest to the floor...full extension!
Comments (20)
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written by justin, August 03, 2010
written by justin, August 03, 2010
Nice post, Alex! This is great - I'm going to be traveling 10 of the next 14 days, I'm going to rock some of these and report the damage.
My proudest hotel workout moment was being walked in on by housekeeping while doing body rows, hanging under a desk table holding on to a bathroom towel.
"Hi, it's not weird, I'm working out"
"Oooh I come back"
"No, it's ok"
(scurrying out the door) "Sorry, I come back"
My proudest hotel workout moment was being walked in on by housekeeping while doing body rows, hanging under a desk table holding on to a bathroom towel.
"Hi, it's not weird, I'm working out"
"Oooh I come back"
"No, it's ok"
(scurrying out the door) "Sorry, I come back"
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written by Alex H, August 03, 2010
written by Alex H, August 03, 2010
Dude, that's awesome. You failed to mention that you were working out in your thong leotard and leopard print tights, so that's why housekeeping scurried out- not because of your "weird" workout.
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written by justin, August 03, 2010
written by justin, August 03, 2010
I don't have to apologize to anybody for looking good in animal prints.
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written by VanN, August 03, 2010
written by VanN, August 03, 2010
Okay, so I personally have not seen the animal prints on you Justin, but you know what? I can see being able to carry the look off. And hey, you've worked hard for that body of yours. Housekeeping should feel very lucky to have seen it.
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written by Logan, August 04, 2010
written by Logan, August 04, 2010
Great post Alex! It's crazy how severely one can kick one's own booty with little to no equipment.
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written by Justin, August 04, 2010
written by Justin, August 04, 2010
Thank you Van. That's exactly what I tried to tell the judge that ruled my restraining order from Marriott hotels.
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written by MSP, August 04, 2010
written by MSP, August 04, 2010
Dude, Justin, I can complete relate, although it was when I was a little younger. "There was this one time at band camp..."
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written by Callie, August 04, 2010
written by Callie, August 04, 2010
Thank you!!! This is such a great list. I am always trying to come up with ideas fro CF workouts when I am going to be gone. You've done the work for me. 
Happy travels!
Happy travels!
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written by Liz, August 04, 2010
written by Liz, August 04, 2010
Y'all are too funny!
When I travel, the biggest challenge for me is nutrition. Usually I can do OK for a few days because I'll take food along, but once it runs out then it can get really tough. Fortunately I don't travel too much!
When I travel, the biggest challenge for me is nutrition. Usually I can do OK for a few days because I'll take food along, but once it runs out then it can get really tough. Fortunately I don't travel too much!
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written by MSP, August 04, 2010
written by MSP, August 04, 2010
Liz, we couldn't have had to set up a better segue to a future blog post. Look forward to a future post on Nutrition and Traveling, as this is a HUGE Challenge for all of us.
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written by Sally, August 04, 2010
written by Sally, August 04, 2010
A huge challenge for us and a red flag for TSA who never fails to raise an eyebrow at the the small produce section I stuff into my carry on. The jerky and bag full of nuts seem to be particularly provocative. And of course explaining I eat like a caveman does little to lower suspicions...
Lance, Matt, and Lacee - let's work out a schedule for picking up the CSA goodies. My email is sallygolson@gmail.com.
Lance, Matt, and Lacee - let's work out a schedule for picking up the CSA goodies. My email is sallygolson@gmail.com.
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written by Chad P, August 04, 2010
written by Chad P, August 04, 2010
Great List Alex - I'll refer to it next time I travel. I've also found an "offsite WOD" app within the Android Market, I'm not sure if it exists in the Apple App Store or not.
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written by Justin, August 04, 2010
written by Justin, August 04, 2010
Round Timer is another good app - you can set it up for custom time intervals, which is great for Tabatas, and it runs behind your music as well.
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written by Jon T., August 04, 2010
written by Jon T., August 04, 2010
This is great stuff! I think I'll pick one at random to do this weekend up north!
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written by chris, August 04, 2010
written by chris, August 04, 2010
Thanks for the app references, too. Between this, the huge list, and knowing what to get Justin for christmas (hint, cheetah-based), this is quite the useful posting.
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written by MSP, August 04, 2010
written by MSP, August 04, 2010
The Staff at CrossFit MSP strive you offer you unparalleled Coaching, Programming, Community, and Shopping Guidance.
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written by Chrsity, August 05, 2010
written by Chrsity, August 05, 2010
Awesome list! My work travel is crazy too so I am often coming up with some interesting workout variations to do on the road. Def going to use this list! I will admit I do have my Rockin Body dance videos and old Billy Blank kickbox that occassionally come with me 
Haha
Haha
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Awesome list.