Oct 15, 2011 - Day 15 Travel WOD and Nutrition

Two-a-day for the first time in a while. Went for a run this morning.

First WOD: AMRAP 10 minutes: 25 double unders, 100m sprint
My Score: 4 rounds.

I need to improve on my cardio. My lower back is slowing me down tremendously.

Second WOD: Muscle weight Bench Press (145lbs) Pullups. 5 rounds, each round as much reps as possible. 3 minutes rest in between rounds.

My score: R1: 23 bench press, 20 pullups R2: 18 bench press, 15 pullups R3: 15 bench press, 10 pullups R4: 12 bench press, 10 pullups R5: 10 bench press, 11 pullups

Total Score: 78 bench press, 66 pullups


With the plan to travel to South America in end of November on my motorcycle. Here's an article on nutrition and traveling.




Don’t Throw Nutrition Out the Window While Traveling
Written by Nichole DeHart

As athletes, coaches and fitness enthusiasts alike, we take our nutrition seriously. Many of us are diligent about prepping food for the week and making sure our pre and post-workout nutrition is dialed in. For many, this meal planning goes well until you throw the word ‘travel’ or ‘vacation’ in there. It seems like then the diligent planning and nutrient dense meals go out the window. I am here to tell you that they don’t have to be thrown out the window! You can successfully eat well while traveling!

Shane wrote a great post about his meals while spending 3 weeks in France. You can check out that post here. While I wasn’t in France, I was traveling in a F250 making my way through Utah and Arizona. I recently went on a road trip to various places like Zion, Bryce, Escalante, Grand Canyon, Lake Powell and Sedona. I recommend going to all these places if you haven’t been, especially Zion! Camping alongside desolate dirt roads and traveling in a truck for 2 weeks could have posed troublesome for many with regards to meals, but with a little bit of prep and forethought, we were able to stay about 90% clean with our eating (there may have been a few m&ms in the mix). Here is how we managed so well on our trip and how, if traveling, you can maintain eating healthy:

1 – Make a plan before you leave. We knew we would be in the car for a large majority of time so we planned to have healthy food near us always. Having prepped snacks helped us not be tempted by junk food. We packed fruit, cut up vegetables, a bag of mixed nuts, pre-cooked chicken and beef jerky in an ice chest in the cab of the truck. We had a variety of food to choose from so we never reached the point of being too hungry to care if our food choices were healthy or not. This type of food prep could be very beneficial for someone who is facing a long flight as well as a long drive.

2 – Take advantage of local markets. In Zion we bought local produce and nuts to pack for our hikes. When we were running low on food in Escalante, we jetted over to a local grocery store and purchased local, grass feed sirloin steak. We grilled the steak up and made a great salad to accompany it with produce found at the local grocery store. Take advantage of the local produce and farmers markets when you travel. There are tons of local, delicious and nutritious foods to be discovered everywhere.

3 – Do research on restaurants before you leave. We did research on restaurants that supported a local, sustainable menu that had healthy food options. One of the best restaurants we went to was in Sedona. It was, in fact, a gourmet Mexican food restaurant called Elote. We did some research beforehand and knew we could stay clean with our meals while eating at this restaurant. We had some of the best fajitas and just subbed out the rice and beans for extra vegetables. It was one of the best meals I have had! Don’t be afraid to ask to sub out things like starchy foods, beans or rice for extra vegetables or a side salad. Just a small amount of time spent researching good dining options pays off when traveling.

There are tons of ideas to keep your eating on track while traveling, these are just a few ways that we were successful with our meals. Frequent flier members and travel aficionados – how do you manage your meals while traveling? Please post your comments!

Travel WODs

Travel Workouts - Courtesy of Eva T

Now you don't have an excuse! Pick one when you are not able to make to WOD or are traveling

• Run 1/2 mile, 50 air squats - 3 rounds.
• 10 push-ups, 10 sit ups, 10 squats - 10 rounds.
• 200 air squats for time.
• "Susan" Run 200m 10 squats 10 push ups 5 rounds.
• Sprint 200m and do 25 push ups, 3 rounds.
• 10 Handstand push ups and a 200m run 3 rounds.
• Tabata squats and tabata pushups.
• 5 push ups 5 squats 5 sit ups, 20 rounds.
• Walk 100 meters on your hands, even if it is 2 meters at a time.
• 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
• Invisible Fran...21-15-9 of air squats and push ups for time.
• Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
• Run 1 mile for time.
• 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
• Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one.
• 3 vertical jumps 3 squats 3 long jumps - 5 rounds.
• Handstand 30 seconds and 10 squats, 8 rounds.
• 10 push-ups 100M dash 10x.
• 5x 400M sprints.
• 10 X 100 m dash.
• 25 pressing snatch balances each arm. No weight.
• Run 1 mile, lunging 30 steps every 1 minute.
• handstand 30 seconds and 20 air squats, 5 rounds.
• 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
• 100 air squats. For time.
• 4x 25 jumping squats
• 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time.
• 10 air squats every 1 minute of your 1 mile run.
• 100 burpies for time.
• 10 push-ups 10 squats 10 sit ups 10 rounds.
• 10 vertical jumps, run 400 meters, 5 rounds.
• spend a total of 3 minutes in a handstand.
• 100 air squats for time.
• Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
• Sprint 100 meters, Walk 100 meters, 10 rounds.
• 100 push ups for time.
• Run 1 mile for time.
• 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
• 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
• 10 walking lunges, 10 push-ups, 10 rounds.
• Tabata Squats.
• 50 split jumps for time.
• Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds.
• 10 burpies, 100meter sprint 10x for time.
• "L" sit off the floor. 10 rounds of 10 seconds...if you can't do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!
• run 400 meters, 50 air squats. 4 rounds.
• handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
• Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
• 10 push-ups, 10 squats, 10 rounds.
• Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
• Handstand to Jack-Knife to vertical jump. 30 Reps.
• Run 1 mile with 100 air squats at midpoint, for time.
• 7 squats, 7 burpies, seven rounds, for time.
• 10x 30 second handstand to 30 second bottom of the squat hold.
• Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
• Run 1 mile, plus 50 squats-for time.
• 100 burpies for time.
• 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
• Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods...they should be as brief as possible.
• 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
• Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
• Handstand 10 seconds jack-knife to vertical jump. 25 reps...
• Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
• 50 air squats x 5. Rest equal amounts as it took to do each 50.
• Run 1 mile and do 10 push-ups every 1 minute.
• sprint 100m 30 squats...8 rounds.
• 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
• 10 sit ups and 10 burpies...10 rounds-for time.
• handstand hold, 30 seconds, squat hold 30 seconds...10 rounds.
• 250 jumping jacks...for time.
• 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
• Tabata Push-ups.
• 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
• with eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
• Run 1 minute, squat 1 minute 5 rounds.
• 10 air squats, 10 push ups, 10 sit ups - 3 rounds for time
• 10 push-ups, 10 hollow rocks, run 200 meters....5 rounds.
• Do Tabata Squats with eyes closed.
• bottom to bottom ( rest at the bottom of the squat instead of standing....without support on your hands or butt and make the bottom good, straight back, butt back).....tabata squats.
• 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
• Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
• sprint 50 meters, 10 push ups. 10 rounds.
• 50 air squats, 4 rounds. rest for 2 minutes between rounds.
• 3x 20 tuck jumps. 3x 30 second handstands.
• 400m run/sprint 30 air squats, 3rounds for time.
• 20 jumping jacks, 20 burpies, 20 air squats...3 rounds
• Warm up. Run 100 meters and do 20 air squats. 10 rounds.
• Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
• 100 air squats 3 min. rest, 100 air squats.
• Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
• 10x 50 meter sprint.
• Test yourself on a max set of push ups...tight body chest to the floor...full extension! If you cannot do "mens style" do your pushups from the knees. After that do 100 air squats for time.
• Tabata...20 seconds on 10 second rest 8 rounds of...tuck jumps and then sit ups
• run 400m air squat 30 hand stand 30 seconds 3 rounds for time
• 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds...for form
• 5 pushups, 5 squats, 5 sit-ups - 20 rounds
• Run 1 mile, stopping every minute to do 20 air squats.
• 30 second handstand, 60 second squat hold ( at the bottom of the squat) - 5 rounds
• run 200 meters, 50 squats, 3 rounds
• Air squatsx20, Burpiesx20, Push-Upsx20 - 3 rounds...for time.