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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 03-15-2004, 06:58 PM   #1
Eric Durante
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Going to be on the road for the next week...hotels/motels I stay at may or may not have workout facilities. What workouts can I do in this type situations? Help...want to stay on target with WODs---don't want to fall too far behind in fitness. Thanks.
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Old 03-16-2004, 11:14 AM   #2
Patrick Johnston
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Just go through the archives and pick out ones that don't require equipment. Print out the number you need and there you go.
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Old 03-16-2004, 03:28 PM   #3
Andy Deas
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Eric - here are some workouts that I do when traveling (and can't find a gym with any useful equipment) - not all are Crossfit approved and are pulled from other sources, but they will usually get the job done. Note: If I can't find a pull-up bar I will usually just replace it with something else. Hope these helps.

Tabata This
Pick five exercises (One should be a cardio movement – running, rowing, jump roping etc - example: BW Squat, Rower, Pull-ups, Sit-up, and Pushups).
Complete the Tabata Protocol (Full protocol - 20 seconds of work followed by 10 seconds of rest * 8) for BW Squat.
Rest one minute.
Then move to the Rower and do the Tabata Protocol.
Rest one minute
Repeat until you have moved through the 5 exercises.

Angie
100 pull-ups
100 pushups
100 sit-ups
100 squats
For Time

Barbara
20 pull-ups
30 pushups
40 sit-ups
50 squats
5 Rounds for Time
Rest 3 Minutes between Rounds

Chelsea
5 pullups
10 pushups
15 squats
Every minute on the minute for 30 min

Swimming Workout (Swimming could be replaced by any cardio movement)
Swim a 50 or 100 hard. Get out of pool
Execute 10 push-ups/10 BW squats/10 sit-ups Repeat.
2 Options:
Time Priority- How many sets can you do in 20 minutes?
Task Priority- How long does it take you to perform 7 rounds?

Karl Gotch Bible
Need 1 deck of cards
Deal yourself a card one at a time
If you get a red card do that many pushups
If you get a black card, double the number on the card and do that many BW squats
Do 20 reps for jokers
Do 15 reps for all face cards
Continue until you have dealt the whole deck

The Jono Run
Run One Mile to warmup at a moderate pace
Repeat 7 times:
Sprint mile (400 meters)
Jump rope 200 reps

The Jump Rope Circuit
1 Minute Jumping Rope
Rest 30 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
3 Minutes Jumping Rope
Rest 60 Seconds
2 Minutes Jumping Rope
Rest 60 Seconds
1 Minute Jumping Rope
Alternatively – Replace rest period with periods of BW Conditioning Exercises

The Baumgartner
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups
25 V-ups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 BW Squats
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
10 Burpees
25 pushups
Run for 1 minute at a moderate pace
Sprint 50 meters
25 pushups
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Old 06-13-2004, 07:36 AM   #4
Steve Hoglund
 
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Andy, thanks for posting these workouts. I printed them out and used them during my vacation over the last 10 days. All of the ones I did were challenging and fun. I got to do the "Baumgartner" on Pensacola Beach which was quite a treat. I made a couple modifications which may interest you.

The Jump Rope Circuit. I didn't have a convenient way to time, so I counted turns. I also added pushups between rounds.
200 turns, 15 pushups, 300 turns, 20 pushups, 400 turns, 25 pushups, 500 turns, 30 pushups, 400 turns, 25 pushups, 300 turns, 20 pushups, 200 turns, 15 pushups

Karl Gotch Bible. hearts = burpees, clubs = walking lunges, spades = pullups, diamonds = 4 count flutter kicks, jokers = 200 turns jump rope. This one killed me and I had to complete it in 2 sessions.
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Old 06-14-2004, 07:08 AM   #5
Andy Deas
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Steve,

Glad I could be of some help. I hope you enjoyed your vacation!

Andy
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