Workout of the Day:
Sprint 400 meters and then complete as many reps of 95/65 lb. Push Press as possible in three minutes. Repeat for a total of five rounds.
Post repetitions per round and total number of repetitions to comments.
Paul Dhuey is quite possibly the most talented tattoo artist in San Diego. He is also well on his way to becoming a CrossFit stud. Dhuey has made amazing gains since starting CrossFit, due in large part to his consistency and dedication. Keep up the good work Dhuey.
CrossFit on the Road
Written by Danielle Dufrene
Picture this: Turin, Italy in December (freezing cold), the sun is
beginning to rise and the Italians are strolling to their favorite
café for a shot of espresso. A typical morning in the city centre with
the exception of the crazy girl sprinting from one end of the
cobblestone street to the other, jumping on and off the benches,
squatting several times only to repeat the sequence over and over
again.
Yes, you guessed it the crazy girl was me. Crazy as it may be I
managed to get several workouts in while traveling in Italy for
business. The conditions were far from convenient, but with
creativity and determination, I made it happen.
Consistency can be a challenge when you are on the road, but I am here
to say there are no excuses. The beauty of CrossFit is that it
requires very little equipment to get the job done.
Here are a few workouts you can do when on the road, with or without a gym:
Dumbbell complex
50 reps for time of the following:
Deadlift
Hang power clean
Front squat
Push Jerk
(Rx’d 25# women/35# men)
Dumbbell swings & burpees
21, 18, 15, 12, 9, 6, 3 of the following:
Dumbbell swings
Burpees
(Rx’d 35# women/#45 men, or as heavy as you can go.)
Dumbbells & a treadmill
4 rounds of the following:
400 meter sprint on the treadmill
DB complex x 5
Right arm hang power clean to a thruster
Lunge right, lunge left with right arm locked overhead
Repeat with left arm
Both arms hang power clean to a thruster
Lunge right, lunge left with both arms locked overhead
(Rx’d 25# women/35# men.)
Bodyweight
100 reps of each
Push-ups
Sit-ups
Squats
These are just a few. The possibilities are endless. The next time you
are on the road don’t feel defeated; see just how resourceful you
can be.
Have a fun WOD you’ve done while on the road? Post your WOD to comments.
Agreed. Just because you’re out of town does not preclude you from getting some good training in.
When I’m out of town, I bring two things with me that are pretty versatile wherever I go: a Jump Rope and a pair of gymnastics Rings. The rings I can hang off hotel doors and other places to do ring rows and other things. The jump rope is just too convenient to not bring with.
Agreed. Dani is crazy.
Hey M…watch it lady. We have a run this Sunday and I will remember those words.
Tough WOD.
Nice job to the 100+ club. You guys are bad ass.
Shout out to my man Simon at 9:30 for figuring out that the chalk is fun to play with…
Not that I am going to do this WOD but does the 400M run and the push presses have to be done in the 3 minutes and then you go again? Therefore a total of 15 minutes and 1.25 miles later?
POS,
It’s a continuously running clock that starts at the run. The idea is to sprint, get back into the gym and then knock out maximum push press reps (all within that three minutes). Coach will call time after three minutes and repeat the cycle five for rds.
What a HUGE 0600 class. Lots of motivated folks came to tackle this one. It was one of those noisy WODs where everyone is dropping weights, grunting, breathing hard and really pushing. Super motivating environment!
Dani and I were working side-by-side and I think we win the ‘most expressive grunters’ award. Also thanks to Danataloupe, I have also learned the art of firmly telling myself what I am going to do during WODs ( ’3-2-1, get to that bar’, ‘ just two more.. go!’). Whatever works, right? Thanks for the push Dani!
I found the WOD to be exhausting and painful (what’s new) and posted an 82. Big props to everyone, but especially those who were close to 100 reps (and that 120 by Justin!). Good job to everyone!
~BC
Bee Charmer, it is true I am a grunter when I workout. And unfortunately I must count out loud or I lose track of my reps. It isn’t pretty. Sadly enough I also read out loud. Just more of the quirks that make me Dantelope.
Good work today bud. Glad you are healthy and back at it.
I would like to share my workout tips when I travel:
Sleep in x 1
Poolside with intermittent Evian water spritzes x 3
Early afternoon refreshment (really, at your own discretion)
Afternoon nap x 1
Early evening refreshment
Evening refreshment
Late night refreshment
Phew, my WOD wears me out just typing this!! D- I second M, you’re nuts. And I am not even running with you Sunday.
-pizzle pants.
Dani, I am right there with you. In my case, if I didn’t grunt I would most likely explode because I certainly don’t breath correctly!
A-Pizzle, you crack me up sister. You sure do have some ‘refreshing’ trips.
Ali I second you style WOD when travelling, except I would add a morning refreshment to that line-up as well. I have a reputation to live up to after all.
Good size noon class today. Cynthia I loved having you as my workout partner today and yesterday, we need to do it again soon!
WOD – Row 500 m + max push press @ 95# in 5 rds of 3 mins = 5, 6, 7, 8, 6.
I too misunderstood the workout initially and thought I had a good three minutes just doing push presses.
2-3 hours later I really started to feel worked.
I am to blame for a mix-up as to how this WOD was structured. I did not adequately explain how this WOD was supposed to be conducted. Accordingly, the 6 a.m. and 9:30 a.m. crews kept a continuously running clock. The rest of our groups attacked this WOD in three minute intervals with one minute of rest between each round. The idea is to mimic the time domain of a five round boxing match. When the clock starts, you sprint the 400 and then knock out as many push presses as possible. The faster you run, the longer your opportunity to score points. My failure to post, “rest one minute between rounds” caused the confusion. Nonetheless, I think the 6 and 9:30 a.m. crews still got a great workout. Nice job to all today.
CJ, I think you should perform both workouts back to back and let us know which you prefer…
I guess if it is to mimic a boxing match then the workout as a 15 minute continuous without rest would be kind of like those lightweights who just go at it non stop and the workout with the one minute rest would be the light heavy-heavyweights. WOD by weightclass!
Even us little guys got a minute break POS . . . but you’re correct that lightweights are much more exciting (and more skilled) than the big boys.