We woke up in the Keys to winds blowing too hard to go fishing, so we decided to hit a quick and dirty met-con down by the water. While those “kitchen sink” WODs can be fun to program, including 17 different movements and complicated rep schemes isn’t necessary for an effective, high intensity workout. We chose a prison-style ring row, push-up and sprint today, using the canal as our “racetrack” and setting up rings on one side and push-ups on the other. We also included one small modification to accommodate for two people using only one set of rings. The whole thing only took us about 8 minutes, and yet we felt totally justified spending the rest of the day lounging by the pool, riding bikes around the complex and napping before dinner.
- 20 ring rows
- Sprint across to the other side of the canal
- 20 push-ups
- Sprint back
- 15 ring rows
- 15 push-ups
- 10 ring rows
- 10 push-ups
- 5 ring rows
- 5 push-ups
Special bonus sprint: If rings are occupied when you arrive, complete one extra sprint to push-up station and back.
This morning, we’re off to do a workshop with Steven Bowser and CrossFit Affliction, in Davies (Fort Lauderdale) FL. A whole bunch of people are playing hooky to attend our event from noon to 3 PM. (Don’t worry, we won’t tell.) More on our trip tomorrow, but in the meantime, post your favorite on-the-road met-con to comments. If we like what you’re throwing down, we’ll post our results on the blog!
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Melissa "Melicious" Joulwan says
So great to see Captain Tom! I’m going to PA in a few weeks — maybe I can get MY version of Captain Tom to do a WOD with me. Our terrain will be mountains and country roads.
10 rounds for time of:
Extra Credit – Do it with a 20lb vest ;)
Guys love the site. I have been reading religiously since UGD. This is my first post but I used to travel a ton and one of my favorites was:
1 rd for time:
You can do it in any hotel room in the world.
Melissa @ Whole9 says
@Mel: Wish you could join us down here – I know Captain Tom would LOVE to have you. See you soon!
@Drew: Nice. We’ve got rings and a spot to do burpees… consider that one on deck.
@Mike: That’s just sick. Thanks for commenting, although I wish your first comment ever didn’t make me throw up in my mouth a little bit. :)
Adam Kayce says
Well, when I find myself stuck without any equipment to speak of, for some reason my mind keeps thinking: Tabata.
So, do a “Tabata Something Awful” – pick 5 or 6 exercises that you’ve got equipment/space for, and do 6-8 tabata intervals of each one: squats, pushups, situps, box/bench/something jumps, pullups, dips (hey, you’re the one who packed rings!), burpees, HSPU’s, double-unders… you get the idea.
Oh, and sorry. I know this one sucks.
Melissa @ Whole9 says
@Adam: You’re not sorry, I know you’re not. Thanks for the reminder – tabata XXX sounds terrible and easy to do when traveling. Keep you posted as to how that goes. By the way – we never got your t-shirt to you!!! I’ll put one in the mail when we hit a post office! (And check the Live Long Fitness site – our rowing photo made front page the other day.)
ashley d says
Looks like you guys are having a great time! Still can’t believe there aren’t any boxes in the Keys! Hmmmmm…. Maybe that should be my next move. I think opening a box in the Keys would suite me just fine! ;)
Can you ask Captain Tom if my packets of stevia corrupted his current eating plan? Enjoyed the seminar!
Lisa, I confessed that I had “scored” some Stevia ( AT the session no less). I’m sure that cost me a couple of more reps in the next days drill M&D created. I did try one of the packets in some iced tea. All I’ll say is it worked, probably could become habit forming and I should not get any more of it.
Nice meeting you there.
Okay, oh my gosh…….You really are a captain. I thought they just called you that because you “liked” fishing and you were Melissa’s dad. :o) I will be e-mailing you for sure. I have been needing to fish for the real sweet stuff=dolphin.
c wiss says
I am always going on trips, so I am always working on new travel WODs. I was cracking up about 100 burpees, because I just did that a couple days ago and it sucked!
Here’s a few that are in high rotation for me, and don’t need any equipment.
AMRAP in 20/15 mins:
This one is a freaking beast, guaranteed to make your ass hurt. Aimee Lyons from CF KoP posted this one on a snow day over this past winter, and I’ve been throwing it into my vacation rotation ever since.
lunges (each leg; i.e. 50 right, 50 left)
I also like to do just about any combo of movements in the 10! countdown style. I especially like to throw in some double unders and handstand holds or HSPU.
A nice and quick one is 10-9-8-7…1-2-3-4…10 with pushups situps and squats.
Hope you guys have a great trip and get lots of barbell work in, and not just metcons. I finally caved and bought a kettlebell on this trip because I needed to pick up something at least slightly heavy. :-D
Dallas @ Whole9 says
We thought that working out in the Keys was… okay. I mean, it wasn’t terrible. Let us – and Captain Tom – know if you plan a move closer to Cuba!
Thanks for the travel suggestions! We’ve got 16k and 24k KBs, jump ropes, parallettes, a couple bands, and my rings. But we hit a gym of some sort to move heavy weight whenever it’s available to us on the road. So far, we’ve hit a Gold’s Gym, a Planet Fitness, and a LA Fitness. We confused/entertained folks at ALL of those places… :)
I definitely thought this said “Keys” as in Ancel Keys and the Fat Hypothesis–I thought “No!!! Have they turned to the dark side???”
It’s all cool now though