Travel WODs

Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 body weight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME!

#1

3 Rounds For Time:

Run 800m

50 Air Squats

#2

10 Rounds For Time:

10 Pushups

10 Sit ups

10 Squats

 

#3

For Time:

200 Air Squats

 

#4

5 Rounds For Time:

Run 200m

10 Squats

10 Push Ups

 

#5

3 Rounds For Time:

Run 200m

25 Pushups

 

#6

3 Rounds For Time:

10 Handstand Pushups

Run 200m

#7

20 Rounds For Time:

5 Pushups

5 Squats

5 Situps

 

#8

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups and a 100 meter sprint between each set

 

#9

21-15-9 Air Squats Pushups

 

#10

Spend a total of 5 minutes in a handstand

 

#11

For Time:

Run 1 mile

 

#12

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

 

#13

5 Rounds For Time:

3 Tuck Jumps

3 Squats

3 Broad Jumps

 

#14

8 Rounds For Time:

Handstand 30 seconds

10 Squats

 #15

10 Rounds For Time:

10 Pushups

Run 100M

 

 

#16

For Time:

Run 1 mile, lunging 30 steps every minute

 

#17

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

 

#18

For Time:

250 Air Squats

 

#19

4 Rounds For Time:

10 Tuck Jumps

10 Pushups

10 Situps

 

#20 For Time:

100 Burpees

 

#21

10 Rounds For Time:

10 Pushups

10 Squats

10 Tuck Jumps

 

#22

5 Rounds For Time:

Handstand 1 minute

Hold bottom of the squat 1 minute

 #23

10 Rounds For Time:

Sprint 100m

Walk 100m

 

#24 For Time:

100 Pushups

 

#25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

 

#26

3 Rounds:

50 Situps

Run 400m

 

#27

10 Rounds For Time:

10 Walking Lunges

10 Pushups

 

#28

10 Rounds For Time:

10 Burpees

Run 100m

 

#29

4 Rounds For Time:

Run 400m

50 Air Squats

 

#30

10 Rounds For Time:

10 Pushups

10 Squats

 #31

Tabata Squats:

20 seconds on 10 seconds rest,

8 rounds.

 

#32

For Time:

Run 800m

100 Air Squats

Run 800m

 

#33

7 Rounds For Time:

7 Air Squats

7 Burpees

 

#34

5 Rounds For Time:

50 Air Squats

Rest the amount of time it took to complete the 50

 

#35

For Time:

Run 1 mile -- do 10 Pushups every minute

 

#36

8 Rounds For Time:

Run 100m

30 Air Squats

 

#37

10 Rounds For Time:

10 Situps 10 Burpees

 

#38 For Time:

250 Jumping Jacks

 #39

For Time:

100 Jumping Jacks

75 Air Squats

50 Pushups

25 Burpees

 

#40

5 Rounds For Time:

Run 1 minute

Squat 1 minute

 

#41

3 Rounds For Time:

10 Air Squats

10 Pushups

10 Situps

 

#42

For Time:

50 Air Squats

 

#44

3 Rounds For Time:

20 Jumping Jacks

20 Burpees

20 Air Squats

 

#45

10 Rounds For Time:

Run 100 m

20 Air Squats

 

#46 For Time:

100 Push-ups

100 Sit-ups

100 Squats

 #47

3 Rounds For Time:

30 Push-ups

40 Sit-ups

50 Squats

 

#48 AMRAP in 20 minutes:

5 Pushups

10 Situps

15 Squats

 

#49

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)

Handstand Push-ups

 

#50

3 Rounds for Time:

Run 400m

50 Squats

25 Pushups

 

#51 For Time:

Run 1000m

100 Air Squats

50 Pushups

 

#52

Squats for time (pick a number between 100-500)

 

#53

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Pushups

Situps

 #54

AMRAP in 20 minutes:

5 Handstand push-ups

10 Pistols

 

#55

“Annie” 50-40-30-20-10 Rep Rounds for Time:

Double-Unders

Sit-ups

 

#56

50-40-30-20-10 Rep Rounds for Time:

Single Unders

Pushups

 

#57

For Time:

Burpees (50-150 - pick a number and go for it!)

 

#58

For Time:

Run 800m

50 Squats

50 Situps

 

#59

For Time:

Run 1 mile

100 Push-ups

200 Squats Run

1 mile

 

#60

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips

Push-Ups

 #61

For Time:

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

 

#62

For Time:

400m Walking Lunges

 

#63

 For Time:

Run 400 meters

50 Squats Run

400 meters

50 Push -ups Run

400 meters

50 Sit -ups

Run 400 meters

 

#64

For Time:

80 -60 -40 -20 Reps of Air Squats

40 -30 -20 -10 Reps of Situps

20 -15 -10 - 5 of Handstand Pushups

 

#65

For Time:

50 Walking Lunges

800 m run

50 Walking Lunges

 #66 For Time:

30 Handstand Pushups

40 Jump squats

50 Situps

60 Squats

70 Double unders

 

#67

AMRAP in 20 minutes:

10 Bench dips

10 Box jumps

10 Walking Lunges

 

#68

For Time:

60 Pushups

Run 400 m

40 Pushups

Run 800 m

20 Pushups

Run 1 mile

 

#69

5 Rounds For Time:

100 Single Unders

50 Squats

 

#70

For Time:

150 Double Unders

 

#71

“Nicole” AMRAP in 20 minutes of:

Run 400 and Max rep pull ups

 #72

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400 m

 

#73

“Michael” 3 rounds for time of:

Run 800 m

50 Back Extensions

50 Situps

 

#74

For Reps:

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

 

#75

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400m

 

Are You Sabotaging Your Goals?

"Sleep is the cousin of Death". bad sleep is associated strongly with early mortality, being overweight, having metabolic syndrome, and getting cancer. I’ve said it, your doctor says it, and anyone who’s ever had a bad night’s sleep and felt like death the next day will say it: sleep is absolutely essential to happiness, health, and longevity.

You are not getting enough light during the day. You are eating to late. You are exercising to late. You are staying up to late. You are on Facebook, T.V., Your Phone. Click Here To Read More. 

Please take the time to follow this link - it truly is important information.

Bathing Suits, Shorts and Tank-Tops Oh My

With the weather warming up, I am starting to hearing the buzz from my clients, "Trina I need to be in a bathing suit for my trip in 10 days. What can I do to make this happen?"  The answer is simple.  It will take some consistency and discipline however. Here are some tips to get you on the right track:

  1. Grocery shop with seven days worth of food in mind.  This step is the most important one. Planning ahead will make your life much easier. When planning ahead you will have stocked shelves and less likely to order out when getting home from a long day.
  2. This is the easiest step: when cooking dinner, cook enough to have some leftovers.  You can freeze what is left for another night or have it for lunch the next day.
  3. Pack your lunch the night before. Be prepared for a long day at the office and knowing that you may not get a lunch break. Stock up on 'easy to eat foods'. Skipping meals is not allowed!
  4. Skip the dairy. According to the Center of Disease Control, dairy (cow’s milk) is one of the top 9 foods that can cause food sensitivities.
  5. No Bologna, ham, salami, pastrami or corned beef.  Skip the processed foods and choose quality beef, turkey, or chicken.
  6. Eat wild fish – not fish that is farmed raised.
  7. Serve up fruit.  Any kind! Try dipping your fruit in nut butter
  8. Skip the grains. Wheat is number on the list; more than 35% of us have sensitivity to wheat and other grains.
  9. Think color with Veggies! Eat many and all kinds
  10. Limit baked goods. This is the 2nd leading source of saturated fat in our diets.
  11. Hydration is the key to keep your body running like a champion. So drink up!
  12. Space your meals about 2-3 hours apart.  Eating often keeps the metabolism burning hot.
  13. Eat as many veggies as you want. Think small with everything else. A fist size is one serving of fruit. The size of your checkbook is your protein serving size. 3 dice is the size of your fats.

This lifestyle change can happen not only for your trip but for everyday living.

Consult your physician before starting a fitness or exercise program.  Trina’s column is written for educational purposes only. In no way is it to diagnose, cure or treat any medical conditions.

original post can be found at The Independent News Paper

 

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How to Avoid Shin Splints

Now that the weather is starting to warm up, this is a great time to dust off your shoes and get outside for a run. One of the more common running injuries that can occur is shin splints. When the athlete over loads their training routine the muscles in the shin area can become inflamed and cause intense pain. So before you up the intensity of your training I have asked my good friend and trusted Physical Therapist Ben Shatto to share his tips with us.

  • Check your shoes.  Your shoes may be worn out and may be the cause of the pain. Shoes typically only last 350-500 miles.  If you are nearing those miles, then it may be time to change.  If you’re unsure if your shoes are performing correctly, visit your local running shoe store.  
  • If you change running surfaces, progress slowly.  If you are used to running on softer surfaces, such as dirt or a running track, progress carefully and slowly when you run on a harder surface like concrete.  Over all, softer running surfaces are better for your body.
  • Have your gait analyzed while running.  Gait or running abnormalities can increase your risk of developing shin splints.  Over striding tends to occur while running downhill.  Check with your local running store or a physical therapy clinic for a monthly gait analysis clinic. 
  • Warm up prior to exercise.  I recommend that you increase your normal warm up time by at least 10 minutes in order to increase blood flow to the area.  This allows for better mobility and also prepares the tissues for exercise. .
  • Cool down.  After performing your exercises, take extra time to cool down and stretch.  Focus on calf stretching as well as general lower extremity mobility stretches.  Try a foam roller.
  • Strengthen the stabilizing muscles of your hips and ankles. Strengthening the muscles of your hips and ankles will help to maintain normal gait mechanics during exercise and running.  Not only will this help to prevent shin splints, it will likely help to prevent developing other orthopedic issues such as plantar fasciitis and hip or knee pain.
  • If you experience pain, seek help early.  Don’t ignore those little aches and pains that can develop as you exercise and train.  They may be early warning signs of a developing problem. 

Thank you Ben, and as always you provide us with trusted information and empower us with knowledge. To read more from Ben Shatto you can visit his website at www.thephysicaltherapyadvisor.com.

 

Original Source from Independent News Paper

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It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."

ccbike

If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.

 

original article written: http://www.theindnews.com/

Source: http://www.webmd.com/fitness-exercise/20030513/never-too-late-exercise

Thanks for hanging out with me

IMG9538531 I am appreciative for this journey you took with me - thank you so much. I learn something every time we do a challenge. My wish for you is to remember what foods brought you to this challenge in the first place and how that food made you feel. Look at how you did this challenge, where you could have improved upon, and hopefully I see you at our next challenge!

I picked two winners this challenge - Paleo Challenge Points Jan 2016

  1. $125 GOES to Jennifer had the most points on the board worked hard to earn those points - Great JOB JENNIFER!
  2. $125 GOES to Peggy was the most consistent with her food and lost the most percentage of Body Fat! -4.97% If you know Peggy you wonder where she hid all the extra body fat - and she looks great!

CONGRATULATIONS LADIES

Many of you lost AMAZING amounts of body fat. Tawnie came in at -4.90%. Katie lost -4.90%. Andrea lost -4.03%. Ashely with a -3.52% lost. Lanette - 3.14%.

 

BF CALCULATIONS ARE BASED OFF OF ZONE BOOK AND DR MICHAEL EADES BF TABLE.

 

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Day 31 of our Paleo Challenge

Today 2/3 you will post your final points 2/2 along with your fitness test results,  measurements, and send us your before and after photos. crossfitstation@yahoo.com I saved some of your posts from our last challenge - thought it might be good to see your progress from the last challenge.

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14 Comments

Day 30 of our Paleo Challenge

Welcome to Day 30 of your 30 day Paleo Challenge. Today February 2nd you will record your points from 2/1/16 by Midnight. (As a reminder I will not except posts after Midnight)

There are so many women in my life, current clients, past clients, friends, and acquaintances that struggle with weight loss - but they won't give up their alcohol. I have posted this before and it is worth reading.

Can you have your wine and see results too?

I doubt it’s a big surprise that avoiding chronic alcohol use is best for a lean body composition, but do you know why? It’s not just the added calories (alcohol offers seven calories per gram compared to carbs and protein, which contain four each). Alcohol affects  metabolism because when you drink it, and your body puts all other metabolic processes on hold until it has processed the alcohol. Your body can’t convert the calories from the alcohol to fat, meaning it needs to use them up, and will delay all other fat burning and energy use until the alcohol has been processed.

Drinking alcohol affects your hormones as well, increasing cortisol and modifying steroid metabolism in the liver. This results in lower androgens for both sexes. Women with higher levels of androgens and men with lower levels are equally at risk for belly fat gain, and for men, lower androgens mean less testosterone.

Bad news! Read On

And the good news

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