This week presented some interesting challenges to keeping my crossfit streak alive: I’ve been snowboarding in British Columbia since Monday. Between the zero time to hit the gym and days of quad-busting snowboarding, I pretty much figured that I was taking a week off. My trainer had other plans.
While I was in BC, I got a series of emails encouraging me to keep it up along with three weight-free workouts: a hip-flexor focused tabata on my day of arrival (to loosen up my hips after sitting all day), followed by a mobility WOD to keep my quads happy after the first day of riding, then, finally, a short and sweet core workout on my last day. All were done in my hotel room, and none of them took longer than fifteen minutes. Very cool. One note: my iPad’s timer was a huge help with this, as its big display was easy to see while I was sweating through the tabata workout.
On another note, I’m already noticing some nice effects on my snowboarding – my recovery time from the ridiculously long rides (21k of vert in 7 runs on our heli day) was shockingly quick, and I was able to hike up some sweet steep sections without stopping for a break. I kept waiting for my legs to burn while we hiked up to the Grey Zone, but I was feeling good to go. After three weeks of brutally intense workouts, the long, slow burns didn’t feel so bad. This bodes well for the long runs ahead.
Monday: 8 Rounds of Tabata squats, bottom to bottom for the rep to count, (start from the bottom), 2 mins rest, 8 rounds of Tabata push-ups (hand release), 2 mins rest then the 8 rounds of squats again
Wednesday: “couch stretch like a mother tomorrow! Then lie on your back with your butt against the wall, feet straight up in the air, let your legs slide down the wall towards the floor like you are trying to do the splits.” (from the Facebook message)
Thursday: “5 max effort holds of a good hollow body on the floor. Rest about 60 seconds in between attempts.” (from the Facebook message)
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Author: Billy Brown