Summer is upon us and that means more traveling, vacation and even busier schedules here at home that all can take you away from classes at CrossFit I35. One of the great things about high intensity interval training like CrossFit is that you don’t need any equipment to get an awesome workout in. Here are four tips from one road warrior to another for getting great CrossFit WODs in while you’re on the road!
#1: The Tools of the Trade
All you really need is your workout shoes and some gym clothes, which usually pack up very compactly and take almost no space. It’s tempting to want to take a jumprope, but keep in mind that they are a grey area for TSA agents, so some may make you check them rather than carry them on and that’s annoying and expensive. I’m a big believer in traveling light, so I leave all the wrist wraps, knee sleeves, etc at home when I travel but a lacrosse ball for working out plane/train/automobile-induced tightness and a roll of RockTape and EMT shears (carry-on, no problem) is always nice to have.
#2: The Workouts
The easiest WODs on the road are those that rely on bodyweight. You don’t need much space to do pushups, situps, burpees, air squats and heck, the hotel room wall is perfect for handstand pushups, too. Here is a huge list of travel WODs you can do anywhere. Most hotels have pretty nice workout facilities, too, so you can mix it up a little in the hotel gym. Don’t expect a barbell and bumpers, but as bad of a rap that “bodybuilding” gets it’s not a bad opportunity to knock out some bicep curls, tricep extensions, etc. And don’t forget the stairs and pool! I’m a huge fan of tabata workouts when I travel because they are fast and they get the intensity up quick. This is a fantastic tabata/interval timer for your iPhone (it’s $3 but it’s the same one we use at I35, so it’s nice to have that familiar robot voice helping you out). Knock out 20 minutes of high intensity work in the AM and call it good.
#3: Find an Affiliate
Sometimes it can be fun to drop in on a CrossFit box when you’re on the road and do a class or two there. Most affiliates charge a $15-$20 drop-in fee and it’s good form to call or email a few days ahead of time to make sure they have room for you. CrossFit t-shirts from other places are a cool souvenir and everyone in Kansas City will be jealous of your CrossFit Maui gear! Here is the official affiliate finder.
#4: If You’re on Vacation, Remember to be on Vacation!
If you’re on vacation, remember to keep it fun and not be too crazy (unless that’s what you like). Knock out a high-intensity, short workout in the AM and then enjoy the rest of the day. Indulge your sweet tooth, dive headfirst into a bowl of pasta, have that extra Mai Tai, whatever! Have fun!
Contributed by Steve Agocs, D.C., SFMA, FMT, CrossFit Level 1 Trainer