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Old 06-25-2009, 07:53 PM   #1
Omar Omar
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Any body thats good at programing (WODS)

Well, I am going to be leaving canada for 10 days starting tommorow. I am going to see my father in Saudi Arabia.

So for those 10 days I have NOT ONE piece of equipment. so I am pretty much stuck with bodywieght WODS for 10 days. We have a gym near our house there with a pretty expensive drop in fee so I will drop in 4 times in those 10 days to do "heavy" work.

They have a coash there and are strict about people doing body building. I am deafinitly not gona be allowed to do C&J, kipping, swing, burpeess, or anything like that so I will do only heave work on those days.

I know this may be a lot to ask for but I know for some people It would be cool to do some programming. so If this is your hobby help me...

This is what I have for 10 days. You can make a whole new plan, critique and make changes to mine or anything.



27 june

"CFT"

---------------------------------

interval training
20 sec on x 10 sec off swimming


_____________________________
28 june

800 meter swimming for time

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29 june

150 burppees for time

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30 june

10-9-8-7-6-5-4-3-2-1 for time
pushups
situps

______________________________
1 july

Back squat
3-3-3-3-1-1-1
--------------------------------
interval training
running

100 meter repeats x 12
with 3 minutes of rest bettwen
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2 july

50 meter swimming repeats x 8

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3 july

shoulder press
3-3-3-3-1-1-1

-----------------------------------
200 jumping jacks for time

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4 july

Deadlift
3-3-3-3-1-1-1
________________________________
5 july

5 minutes of running cover best distance possible.
rest 3 minutes
repeat twice for total of 15 minute running

6 july

Propably rest. I have a 16 hour trip all the way back to Canada.
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Old 06-25-2009, 09:54 PM   #2
Ronnie Boose
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Re: Any body thats good at programing (WODS)

Quote:
Originally Posted by Omar Omar View Post
Well, I am going to be leaving canada for 10 days starting tommorow. I am going to see my father in Saudi Arabia.

So for those 10 days I have NOT ONE piece of equipment. so I am pretty much stuck with bodywieght WODS for 10 days. We have a gym near our house there with a pretty expensive drop in fee so I will drop in 4 times in those 10 days to do "heavy" work.

They have a coash there and are strict about people doing body building. I am deafinitly not gona be allowed to do C&J, kipping, swing, burpeess, or anything like that so I will do only heave work on those days.

I know this may be a lot to ask for but I know for some people It would be cool to do some programming. so If this is your hobby help me...

This is what I have for 10 days. You can make a whole new plan, critique and make changes to mine or anything.

based off of your original


27 june

"CFT"

---------------------------------

interval training
20 sec on x 10 sec off swimming


_____________________________
28 june
8 rounds
100 meter swimming for time
12 burpees

______________________________
29 june
run 3k for time

______________________________
30 june

full tabata each exercise
push ups
squats
situps with feet elevated

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1 july

rest day
--------------------------------

_______________________________
2 july

back squats
5 x 3 at 75% 1RM

50m swim intervals where rest period is equal to the time it took to complete the work distance

10x

_______________________________
3 july

shoulder press
3-3-3-3-1-1-1

-----------------------------------
countdown - from 10 by ones down to 1
jumping jacks,pushups, situps

_______________________________
4 july

Grace-
30 power cleans for time
________________________________
5 july

negative split run
run 4 minutes.
stop and do 50 squats and 20 lunges on each leg
rest 1 minute
run back to your starting position, try to make it back in 4 minutes or less

6 july

Propably rest. I have a 16 hour trip all the way back to Canada.

just some other ideas
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Old 06-25-2009, 11:23 PM   #3
William Jackson
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Re: Any body thats good at programing (WODS)

if you are on a "vacation" i would just "play."
find an open area and something reasonably heavy (10-30lb) and throw it. whether shot put style, overhead like a soccer ball for distance or for height. do handstands. work on elbow levers after reading the beastskills tutorial. when was the last time you did pistols? try pistol box jumps or pistol broad jumps. climb things.
just saying have fun and dont worry about training. if you have been training hard and consistently, your body will probably appreciate the "rest" and you might come out skilled at some unfamiliar movements. i learned elbow levers in a few days and now they are my favorite movement. i do them everywhere. all because i decided to "play" instead of train

P.S. im not certified in anything related to fitness and ive never been to an affiliate
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Old 06-26-2009, 03:42 AM   #4
Matthew Wade
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Re: Any body thats good at programing (WODS)

I second Williams idea of playing and learning something new. Take advantage of the time away from "normal workouts".
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Old 06-26-2009, 06:17 AM   #5
Leonid Soubbotine
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Re: Any body thats good at programing (WODS)

Here's a few ideas (Links wfs)

http://www.crossfitevolution.com/travel-wods/
http://www.crossfitevolution.com/bodyweight-wods/
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Old 06-26-2009, 06:58 AM   #6
Noah Martin
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Re: Any body thats good at programing (WODS)

Quote:
Originally Posted by Leonid Soubbotine View Post
more.

http://www.windycitycrossfit.com/travel_wods/

WFS
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