Good morrow, my friend! I hope your Monday is off to just the most fabulous start! I’m up at 5 every Monday morning so I have no choice but to be perky as sh*t. Hence the annoying spunkiness right now. So guess what, you guys? I’m super excited about this. Since I head out on the road next week for the first leg of my book tour for my new cookbook Juli Bauer’s Paleo Cookbook, I will be stopping in some CrossFit gyms and hopefully other gyms as well. But for the days I don’t have much time, I’ll be doing some hotel gym workouts, making up my own travel workouts as I go! That means I’ll be sharing all my travel workouts with you guys soon! Then I was thinking that if you’ve ever done a workout on the road that you’ve really liked, you could share it in the comment below to help with even more ideas for other people who are working out by themselves or while traveling! I’m totally pumped about this. Are you pumped? Wait, are you coming to visit me on book tour?! You totally should, it’s gonna be so great!
Now let’s talk about last weeks workouts!
Monday – This was yet another Monday morning workout I did by myself in between classes. My friend gave me a workout she tried recently and I modified it just a little bit with the equipment I had. If you’re ready for a sore butt, do this workout. Every Monday should be butt day!
2 minutes of max dips – I did mine on parallettes – I got 50 dips
then 3 rounds for time:
400m run
21 burpees
I finished in 9:40
then 20 minute AMRAP:
10 jumping squats
20 jumping lunges
20 bulgarian split squat with 45# barbell on back (10 per leg)
10 straight leg deadlift with 45# barbell
20 walking lunges with 45# barbell on back
Tuesday – CrossFit Class – This workout is similar to the workout DT which we recently did at the gym. But these hang power snatches catch up real quick.
Power Clean: 16 mins to find a new 1 Rep Max – I got to 145#
Then 5 Rounds For Time Of:
12 Deadlifts (135/95)
9 Hang Power Snatch (135/95) – I used 75#
6 OH Squats (135/95)
I finished in 10:17
Wednesday – CrossFit Class – This workout was no joke. I’m not sure if it was the heat or just carrying kettle bells outside in the street next to people who are smoking cigarettes and ruining their lives with every puff, but this workout was a destroyer.
12 min AMRAP Of:
200 m Run
100 m KB Carry (2 x 70/55 KB’s)
I got 5 rounds using 2×45# KB
– 6 min REST THEN –
12 min AMRAP Of:
3 Rounds Of Cindy (1 Round = 5 Pull Ups, 10 Push Ups, 15 Air Squats)
60 Double Unders
I got 3 rounds + 12 reps
Thursday – Rest Day
Friday – Fit Class – If you haven’t heard me talk about our Fit classes yet, quick run down: they are light weight, cardio based, HIIT style workouts. You’re working for about 45 minutes straight with all kinds of different movements we don’t do in CrossFit, like TRX and a bit more core. Come try it out if you’re in Denver, they’re super fun!
6 minute AMRAP: 300m row, 10 burpees, 12 pikes with feet on rower seat
100m sprint then 1 minute of core
6 minute AMRAP: 6 tucks with feet on med ball into push up, 12 wall balls, 24 toe taps on ball
100m sprint then 1 minute of core
6 minute AMRAP: 12 TRX pistol into curtsy lunge (6 per leg), 12 TRX tricep extensions, 12 TRX knees to elbows
100m sprint then 1 minute of core
6 minute AMRAP: 10 KB swings, 15 KB deadlift, 50 ft waiter walk with KB
100m sprint then 1 minute of core
Saturday – Yet another Fit Class, because they are just so much fun!
After you and your partner run a mile, you can split up the movements however you’d like. So while partner 1 does 10 wall ball sit ups, partner 2 will do plank to forearm plank as long as it takes partner 1 to do their 10 reps. So someone is always working except during the burpees. Hope that makes sense!
Partner workout:
1 mile run together
100 goblet squats/wall ball squat+jump+overhead
100 wall ball sit ups to wall/plank to forearm plank
80 TRX tricep extensions/should press
80 burpees/rest
60 TRX knees to elbows/hold plank
60 turkish sit ups/wall sit
40 KB front rack lunges/skater jumps
40 russian twists with plate/hollow rock
20 partner wall ball sit ups
So when you come to Pittsburgh, I think you should workout at Crossfit Athletics in the South Side. Just saying 🙂
I’m not saying it’s fun… or that I like it… but 100 burpees is a great 10 minute or less workout that doesn’t require any equipment. Monday Butt Day, it has a ring to it 🙂
Can’t wait to see all your super cute book tour outfits!
so true, 100 burpees is always a good workout any day of the week!
I absolutely love these posts. Gives me such inspiration in planning my bootcamp workouts. Thank you for sharing.
When on the road, if the hotel has dumbbells (which many do!), dbwod.com has some killer workouts that take up very little space.
thanks for the tip!!
Wait I’m sorry – 80 BURPEES!?! Rarely do I comment on blog posts, but when that type of heroic feat is achieved, I must applaud. By rep 30 I would start to look like a drowning frog.
haha it’s a partner workout so it was only 40 each!
I prefer strength-intensive, calisthenic based work as opposed to cardio. My workouts on my own are almost exclusively based on bodyweight as per Mark Sisson’s suggestions.
I find a kids park with bars or an outdoor area with the full bar area. I pick a dynamic warm-up like a short bike ride to the spot, skipping, dancing to some music or a short run. Then I go into dynamic stretching. I like doing multiple short sets, focusing on time under tension (TUT). I use Mark Sisson’s guidelines for planks, push ups, squats and pull-ups.
A workout I did last week:
Bike to open gym (10 mins)
Stretches: spidermans, lunges, walk-ups, squat form work
3 sets of:
20 squats
2 min plank
1 min side plank (per side, lower leg bent under and top leg straight out doing point/flex)
5 negative pull-ups (any good lat exercise would do like Australian pull-ups, assisted pul-ups or ring rows)
5 full pushups
My second workout of the week was the same but just 2 sets of that and an added 15 lunges/leg
Form/mobility work through every day is more important to me on a busy schedule like traveling. Pop a few push-ups off a counter and focus on posture through the day.
Hope this helps!
Come to Crossfit Solace in NYC!!!! Beautiful facility with 5 showers!
I travel almost weekly for work, and I am the Queen of workouts on the go. Some of my favs:
50-40-30-20-10
DB walking lunge
DB push press
sit ups with DB
double unders
Deck of death
Travel with a standard deck of cards. Pick 4 movements and assign each movement to a suite within the deck. Turn over 1 card at a time and perform the number of reps of the assigned movement as dictated by the card. Joker = 100 double unders. One of my fav combos (if I have access to DB): single arm DB muscle snatch, goblet squat, sit ups, burps.
If you don’t have access to equipment or the hotel gym sucks:
10 rounds:
run through a parking lot, alley, parking ramp or whatever you have access to
20 squats (or jumping squats)
20 push ups
20 double unders
We did fuct recently, which required no equipment. I definitely walked funny for a few days though.
I also like this one, which is 45s of work/15s rest for 3 rounds of:
squat jumps
mountain climbers
high knees
twisting push-ups
burpees
jumping lunges or twist hops
&
4 rounds of 25 jumping jacks, 15 lunges, 7 inch worms, 15 v-sits is a quick one that kills me because inch worms such when you’re tall…
I love your weekly workout post especially when you post picture with it! I was wondering if you would mention some of your favorite shoes for the gym.