For the 6th post on the 12th State Blog we are going to tackle working out when you cannot make it to the gym!
Do what you like!
When you are at home and/or on the road traveling is not the time to do something that you dislike! If you despise the burpee, do not force yourself to do a 10 min AMRAP of burpees. Pick something you really like! If you like running, go on a run… if you like swimming, find a pool…. if you like doing curls and shoulder presses…. find some dumbbells at the Hotel GYM!!
Why is this? You are more likely to take yourself into working out if you pick something you enjoy and you are looking forward to complete.
Find a gym BEFORE you get in town!
If you are definitely going to head to a gym, find, contact and schedule your session before you leave town! If you go through the trouble of planning out your training session, you already know: 1) you have scheduled out time for it 2) you know how you are going to get there 3) you have already signed up and committed to a class.
When you do this…. it will take away most of your excuses when you travel! The “I don’t have time… I could not find a gym … I did not have transportation” excuses are all gone!
Go to WODs:
100 Db Thrusters For Time:
*You choose the weight (make sure you can do 15-20 UB)
** Every Minute On the Minute (EMOM) do 5 burpees
50 Man Makers For Time:
*Choose a challenging weight here (something 5-10 pounds heavier than the WOD above)
*1 man maker = 1 push up (on DB) + 1 Left arm row (with DB) + 1 push up + 1 Right arm row + 1 Squat Clean + 1 Thruster…yes that is ONE REP! 🙂
4:00 Max Effort Burpees
3:00 Max Effort Sit ups
2:00 Max Effort Squats
1:00 Max Effort Push Ups
Then For Time:
Match all above numbers from above max effort intervals “For Time”
I.e: If your score was 50 Burpees, 60 Sit Ups, 60 Squats, 30 Push Ups… You will complete all of that in order, for time, until completion.
- Sit ups
- Push Ups
- Jumping Lunges
*Tabata = 8 rounds of :20 work/ :10 rest, on each movement and then move to the next movement.
**You can “TABATA” almost anything when you are in a pinch for time and need to get a quick sweat in!
If you do any of the following workouts on the road or at home, TAG US on FB/Instagram/Twitter at:
Facebook: 12th State CrossFit
@12thStateCF #12thStateTough #ThreeTieredFitness