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.

Thanks to all the super-fans at the Hopper!
Thanks to all the super-fans at the Hopper!

26 thoughts on “RUN!”

  1. 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!

    1. 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 🙂

  2. 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 🙂

  3. Please take me out of the 8:30 open gym, I won’t be able to make it in. Sorry for the late notice.

  4. 4x400m Run
    Rest as needed

    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!

  5. 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 🙂

  6. 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

  7. 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

  8. Mob
    WU x1
    20 walking Lunges

    Group Mob & WU

    4x 400m Runs
    – 2.34
    – 2.31
    – 2.36
    – 2.36

    Cashout: Sled Pushes x2

  9. Love your post Marcel!

    Vacation WOD
    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!

  10. 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

  11. MOB + WU + 20 Walking Lunges + 10 strict pull ups

    Group MOB + 200m jog

    4 X 400m Runs

    2 min
    2:18 (started to feel pain in my ankle and knee)


    1 sled push 50s or so. Almost signed the wall. Hot runs and sticky floor.

  12. 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

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