Am I right or am I right? Vacations mean no time to exercise
When it comes to our health and fitness it is easy to fall off track when our routines are disrupted. One of the most common excuses I hear from friends, family and clients alike is that “I can’t workout when I’m on vacation!”
My reply… you ready for it?
“Bollocks!”
If anything, finding time to exercise when on vacation should be easier to coordinate than when you are at home. Think about it, no distractions like work, personal and professional appointments, kids soccer games, and dinner with the in-laws?! So what’s keeping you from finding a local gym, CrossFit box or the hotel gym? That is a rhetorical question – I already know that there’s NOTHING keeping you from finding time to workout while on vacation except for the little muscle between your ears telling you otherwise. Am I right or am I right?
After being away for two weeks in Miami, Bahamas, then Toronto, I realize how crazy schedules can become. Between time changes, the to-and-fro of airports, hotels and events, it gets pretty hairy at times. All that being said though I made sure to put my health and fitness on the top of my priority task list while traveling. How did I do that? Simple. I just did it.
After arriving in Miami I was pleasantly surprised to learn that our hotel, the Conrad, was attached to the CrossFit Vida box (coincident I think not). Christie and I set to it and confirmed our drop-in the next morning before going shopping for the day and checking out some local hot spots.
Being in Miami was pretty amazing (I have another post on our experience at Vitality 2012 being posted later) but the humidity was intense. I’ve been spoiled with the nice weather of Vancouver for too long, and it definitely showed in my training in Miami, Bahamas (Atlantis Resort) and Ontario…
I documented much of our travels in photos in albums posted on Facebook. Check them out here:
My workouts while travelling…
CrossFit Vida WOD’s
WOD 1: Badger (3 Rounds for time)
- 30 x squat cleans @ 95 lbs
- 30 x pull-ups
- 800 m run
My time was 30:21
WOD 2: Grace (for time)
- 30 ground to overhead @ 135 lbs
My time was 2:17
Paradise Island, Nassau, Bahamas WOD’s
WOD 1: Part 1, Front squats (5, 5, 5, 3, 3, 3)
- 5 x 155 lbs
- 5 x 185 lbs
- 5 x 205 lbs
- 3 x 225 lbs
- 3 x 245 lbs
- 3 x 255 lbs
Part 2, Bear complex (5 rounds x 5 reps, not for time)
Loading the bar to 135lbs complete the following 5 times
- 1 x deadlift
- 1 x hanging squat clean
- 1 x push press
- 1 x back squat to thruster
Lower bar and repeat without letting go of the bar or regripping.
Part 3, 3 rounds for time
- 15 x pull ups
- 15 x push-ups, hand release
My time was 1:42
WOD 2: ”Fran”, for time
While completing my first workout at the resort gym I met a couple young fit dudes from Alabama. They watched me complete my heavy front squats and asked the type of training I did. I shared with them the concepts and philosophies of CrossFit and invited them to join me for a workout the following day which they eagerly accepted.
What better WOD to introduce them to CrossFit than “Fran”?
“Fran” 21-15-9 reps for time
- 21 x thrusters @ 95 lbs
- 21 x pull-ups
- 15 x thrusters @ 95 lbs
- 15 x pull-ups
- 9 x thrusters @ 95 lbs
- 9 x pull-ups
Walt and Jeremy did amazingly well. Walt managed to get through the set of 15 thrusters and hit the 11 minute mark and had to tap out… reminded me of the first time I did Fran. And Jeremy pushed through it with a sub 8:00 minute completion – awesome! I think we have a couple new CrossFit converts on our hands…
I didn’t have a PR performance but still eked in at 4:12… damn humidity! LOL!
While visiting my parents in Ontario I looked up CrossFit Oshawa and fortunately was able to make it work to hit a Saturday WOD
The WOD, a chipper for time
- 800m run
- 50 double unders
- 40 burpees
- 30 box jumps @ 24″
- 20 pull-ups
- 10 Squats @ 185lbs
My time to complete was 9:09 (deadly humidity in Ontario… in fact I’m sure it was hotter than Miami and the Bahamas!)
Keep in mind everyone, if you are looking for a bunch of workouts that require no equipment at all, be sure to check out this post for a full list of 92 equipment free workouts… no more excuses!
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Tags: bahamas, crossfit vida, kevin bowles, making time for health, mom on the run, no excuses, oshawa crossfit, paradise island, vacation workouts
This article was written by Dai "The Moose" Manuel
Dai Manuel is a dad, husband, Fitness Town COO, Toastmaster, Crossfit Coach, Ambassador with Visalus & Fitfluential. How can I help you reach your goals?
8 comments:
Great read buddy i totally and 100% agree summer time has always been a challenge for me when we go away but this summer not at all thanks to you and the all the stuff i have learned from you
Im amazed how much you can do with your own body weight and how fast you can exhaust yourself haha 100 burpees in the hotel room if you need to
Great read
100 burpees anywhere is a GREAT workout… not on my top-10 list, but you know it probably should be… when was the last time you cranked off 100 burpees for time?
Great post, Dai.
You’re right, of course.
Last time I went to London, I did a little research beforehand and arranged to work out at 3 CrossFit gyms while I was there. Everyone welcomed me and it was a great experience. It really enhanced the trip.
I’ve been places where there’s no gym in sight (like Rome), so I’ve studied and mastered the art of the tiny hotel room work out. It’s a key thing to know how to do, so it’s good you post about things to include.
In a few weeks I’ll be vacationing on a small island off the East Coast. I’m actually going to the trouble and expense of shipping my bike there so I can ride every day. It’s that important to me. (I won’t even think of renting or borrowing a bike – mine is laser fitted and that’s the one I want to ride.)
Last weekend was a jam-packed 2 days away. I knew working out would be tricky, so I planned those days as rest days. They were much needed. I came back beautifully recovered and ready to resume my workout schedule.
You’re right. There’s always a way.
Thanks.
Susan
You are dedicated! So awesome. I expect to see lots of pics from your trip! Training sounds like it will be just another day for you while on your vacation… I’m envious! Sounds like such an amazing trip. Safe travels, Susan!
[...] being away for two weeks, getting back is both refreshing and exciting for me. In particular, getting back to my regular [...]
[...] WOD: Grace [...]
Hi there,
I am heading to Atlantis the second week of Crossfit Games and worry that I won’t find a place to do the workout. Looks like you found a gym..in Atlantis or Nassau?
If you can get back to me asap, i’d really appreciate it as I am booking my flights, but want to make sure I get my comp time in.
Thank you.
I used the resort gym at Atlantis and did my own WOD’s… unfortunately I don’t know of any affiliates there. However, in Miami, there’s a ton!