4x400m Run
Rest as needed
Compare to May 13/15
Cashout – Sled Pushes
WODs on the Road by Coach Marcel
As a business traveller, I am often looking for ways to get a workout on the road. Thankfully, with a little creativity as well as other resources it can be done.
The CFM website has a list of great WODs that can be done without any equipment. Under the “MORE” tab on the homepage, go to “VACATION WODS” and you’ll have a list of challenging workouts you can tackle. With all these options you can surely find a WOD you can do even if your space is limited to a hotel room.
When staying at a hotel I usually check out their “Fitness Room”. While they are not a Crossfit Box, you can usually find something you can use – some things are obvious, while others require a little creativity. Most of these facilities will have a set of dumbbells, so KBS, thrusters and presses are options. Treadmills are also standard allowing you to get a run. You can also get really creative, on one occasion I did a WOD that included cleaning the water cooler refill bottle.
Finally, thanks to the ever growing popularity of CrossFit, more and more communities have a CF box. I’ve had the opportunity while travelling the Maritimes to workout at 12 CF affiliates. I simply drop them an email and ask if they have a spot available for me in one of their offered classes. To date all have been very accommodating and welcoming. What it all boils down to is that if you want to get a workout in, there are always opportunities, so go ahead and give it a try.
Love this picture!
Steph was amazing on Saturday 🙂 She hung out by lane 4 and gave awesome advice to several people. I very much appreciated her help and she is the reason that I increased my weight quickly enough to get a huge PR!
I know, me too!!
Steph looks really focused and fierce. She was so awesome!!! <3
It was so EXCITING seeing you guys push past what you thought was possible. Look at my face!!! I look so happy 🙂
Mobility
WU x 1 + 20 walking lunges
Group WU
4x400m Run
Rest as needed
1:35, 1:32, 1:41, 1:44
rested 2:00-2:30 minutes in between
Cashout: 1 sled push down and back
Was it just me or was there a lack of oxygen in the gym today???
Thanks Shane! Great work everyone 🙂
Nice job kelly awesome 400 m times!
You’re like a bolt of lightning! Fun to watch you zoom by!
Please take me out of the 8:30 open gym, I won’t be able to make it in. Sorry for the late notice.
4x400m Run
Rest as needed
1:47-1:40-1:36-1:32
rested around 2:15-2:30 minutes in between runs
so round 1, I didn’t go fast enough I needed to warm up my stiff legs I think!
Cashout: 1 sled push down and back with Kelly! Yucky.
Thanks Shane!! Great job 6amers!
Good job Maria
Thanks Greg!!
Did a similar WOD the other day:
5 Rounds
400m run
1 sled push up the hill and back down (45# on sled)
Didn’t have a timer so no clue what the time was but my hamstrings are still feeling it.
Travelling WODs…YES! We’ve been to gyms all over. Zurich, New York, Boston all around the Maritimes. It’s fun to see what’s the same and different between all the boxes. I’ve done WODs on a cruise ship and on resorts (with many funny looks), always something you can use laying around to get a workout in 🙂
MOB + WU + 10 Walking Lunges
Group WU
4x400m Run
Run #1: 1:43
Run #2: 1:49
Run #3: 1:51
Run #4: 1:56
$Out – Sled Pushes
#1 – 29s
#2 – 26s
Wow great times Mark awesome job
Warmup
4 x 400m run (about 2:30 break inbetween)
1:22
1:22
1:25
1:25
Hot nooner!!!
OMG you are FAST!!
Mobility
WU x 1 50 no show burpees.
Group WU
4x400m Run
Rest as needed
1:40, 1:40, 1:40, 1:38
rested 2:00-2:20 minutes in between
2* sled push, 31sec & 45 sec. Hopper legs kicked in!!
Fun 6 am!!
Thanks Shane
Cashout: 1 sled push down and back
Great job Mario! A full morning for you…burpees, running. sled pushes 🙂
Mob
WU x1
20 walking Lunges
Group Mob & WU
WOD
4x 400m Runs
– 2.34
– 2.31
– 2.36
– 2.36
Cashout: Sled Pushes x2
4x400m
1:23
1:31
1:38
1:35
Cash out – sled pushes
Love your post Marcel!
Vacation WOD
4R
50 DUs
25 Burpees
25 Air Squats
25 Sit-ups
30:05 (in the sweltering heat, whilst fending off mosquitos) PR
Cash out: 1 min unbroken plank
I must agree with everything said about Coach Stephanie at the Hopper. She coached everyone from the sidelines and was the most amazing cheerleader! Just a lovely person all around!
2 min plank unbroken.
M+WU
Group mob
4x400m runs
Rest as needed but no longer than 3mins
15:39
Sled pushes
WOD 4 x 400
1:58,1:54,1:58,1:58
Rested 2:30 in between
2 Sled pushes
Mobility
WU x 1 20 walking lunges
Group WU
4x400m Run
Rest as needed
2:18- 2:12 – 2:16 – 2:18
Rested 2:30
Sled push 1 length of gym x2
Wod alone at 5pm open gym
MOB + WU + 20 Walking Lunges + 10 strict pull ups
Group MOB + 200m jog
4 X 400m Runs
2 min
1:59
2:18 (started to feel pain in my ankle and knee)
2:04
Cashout:
1 sled push 50s or so. Almost signed the wall. Hot runs and sticky floor.
5k Bike
200 DU’s – 9:35
High Hang Snatch x 3
45-45-65-85-65-65
Clean & Jerk x 3
65-85-95
OHS x 3
65-65-75-95#
5k Bike
Mobility
WU x 1 + 20 walking lunges
Group WU
4x400m Run
Rest as needed
1:21, 1:39, 1:33, 1:28
rested 3 minutes in between
Cashout: 2 sled push down and back