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Pavlova to push-up ratio - Finding your holiday balance

It's the holiday season, you've spent the lead up to Christmas watching Home Alone and eating scorched almonds and the apprehension is creeping in about how bad that first workout is going to feel when you get back to the gym. 

As you start chowing down on your fifth slice of Aunt Pam's famous pavlova and all the Christmas day leftovers are calling you from the fridge, the workout withdrawals are coming - fast.

Here's a small collection of things you can do to still get your fitness in whilst on holiday:

Tabatas

A quick and simple blitz - 20 seconds on, 10 seconds off for 8 rounds. 

Great mixes include: 

  • Hollow holds/rocks
  • Sit ups
  • Burpees
  • Air squats
  • Press ups
  • Double unders 

Pick two movements and go for a double or triple tabata. The most hassling thing about Tabatas on holiday is sorting a clock! Download a tabata stopwatch from your Ap Store, I use - Tabata Stopwatch - it's easy to use and free.

Remember - as much as you might get withdrawals from your knee sleeves, wrist wraps and favourite CrossFit tops, speed ropes are compact and can be the best addition to your luggage bag. 

EMOM (Every minute on the minute)

This way of structuring a workout is very intense and time efficient. As its controlled by the clock - it's easy to track progress. 

Pick a movement that you can do in 30-40 seconds of work and rest the remainder. Alternate stations with something like burpees and air squats or push ups and v-ups. 

AMRAP (As many rounds as possible)

A small circuit with fixed order and number of reps per exercise.

Some websites for hunting down a WOD: 

The WOD Generator - Body Weight workout generator

CrossFit East River created a comprehensive body weight workouts doc which I have referred to for a number of years now. Not every workout is achievable depending on what you have access to but have done a fair few in school playgrounds around the place. 

Check it out here

 

Checkout a local box

CrossFit HQ provides a list of Affiliates all around the world here.

Drop in fees can range from free for a single drop in all the way through to $30 for a session in the local currency.

Checkout your options, some gyms even offer free drop ins if you grab a gym t-shirt and we all know there is nothing better than picking up a t-shirt from a local Affiliate to show off to your friends when you get back home!

 

Getting out adventuring 

Maybe you want an alternative way of exercising whilst on holiday, heading out on a day hike, heading away on a multi-day hike, hitting up the local beach for a swim, surf or paddle board or our favourite - hiring some bikes and spending the day exploring the local city. 

As a last resort you could also just go for a run but I'd probably just pour myself another glass of wine if that was the only option. 

 



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