After spending months getting in shape for a long-awaited beach vacation, you all too often find that hard work undone within days because of high-calorie drinks, indulgent meals and zero workouts.
But what if you could maintain your edge while enjoying paradise? That's the inspiration behind a new series of vacations hosted in exotic locales with built-in, intense workouts and no-guilt cuisine.
It's heaven, for a certain brand of a health nut.
"They're doing all kinds of things right now," said Stephanie Vaughan, head coach at CrossFit Giant in Englewood, New Jersey, and Edgewater, New Jersey. "Lots of [locations] are organizing vacations to attend the CrossFit Games for inspiration or to different tropical islands or to use it as a challenge, like, 'How fit can you get while you're away?'"
Based on a health regimen developed by Coach Greg Glassman, CrossFit training circuits are typically performed inside minimalist gyms called "boxes." But, sometimes, an athlete needs to get outside the box and take in the scenery, say proponents of the high-intensity retreats.
"Life needs balance and at Destino you'll find that we have brought together everything that our community values. Be ready to drink hard, laugh hard and WOD hard," Destino Retreats founder Ty Texidor said on the website. "Destino is the culmination of wanting to engage others in learning about the capability of their bodies, share with others incredible destinations around the world, and wanting to raise a glass to toast life in the presence of good company."
Destino Retreats takes its clients to destinations including Mexico, Arizona, Mammoth and Hawaii, combining stunning outdoor surroundings with two workouts of the day (WODs), plus meals that hew to the paleo diet.
"StayFit Travel offers full vacation packages with all the usual 'tourist highlights' of the area, but will also include visits to local [CrossFit] boxes for a WOD every day," StayFit Travel founder JD writes. "You’ll get the chance to work with different coaches on their home turf who will motivate you to lift heavier, run faster and work harder."
If all of this leaves you feeling like you need to book a plane ticket, you're not alone.
CrossFit Giant has previously hosted day trips and three-day ski strips, but Vaughan said she is in the early stages of planning an extended tour out to the West Coast.
"It's a very community-oriented group," Vaughan said of her athletes. "The people who start it and continue, we definitely are like-minded.
“So planning a trip somewhere for the summer, we know we can enjoy doing the things we like to do with people who are all supportive of one another."
Vacations are often a time to relax and take a break from the normal everyday routines. But for CrossFitters, the thought of missing a week of classes is often stressful. Luckily you have some options. One, check out the place where you are going, chances are there is a CrossFit gym nearby – and most have a drop in rate. Be sure to collect a t-shirt while you are there too! Option two, check out these no equipment necessary WODs that you can do on your own:
1. 2 minute max push ups
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats
2. Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
Repeat the run…5 min out less then 5 back.
3. Five rounds of
Lunge 20 steps
4. 10x 100meter run sprint
Rest 1 minute between efforts
5. ten rounds of
6. Do 25 squats 5 pushup
20 squat 10 push up
15 squat 15 pushup
10 squat 20 pushup
5 squat 10 push up
7. Run 1 mile
Run 1 mile
8. Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata press anything over head (even just your arms)
9. Five rounds
50 step ups or box jumps /10 burpees
10. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
11. Ten rounds
:30 second squat jump
:30 second rest
12: AMRAP in 20 minutes
10 sit ups
13. Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile
14. AMRAP in 10 minutes
15. 40-30-20-10 reps of walking lunges and pushups
16. 10 rounds for time of: 100 meter sprint and 10 burpees
17. 4 rounds for time of: 1/2 mile run and 50 squats
18. 10 push-ups 10 sit ups 10 squats – 10 rounds.
19. 200 air squats for time.
20. Run 200m 10 squats 10 push ups 5 rounds.
21. Sprint 200m and do 25 push ups, 3 rounds.
22. Handstand push ups and a 200m run 3 rounds.
23. 5 push ups 5 squats 5 sit ups, 20 rounds.
24. Walk 100 meters on your hands, even if it is 2 meters at a time.
25. Run 1 mile for time.
26. Do 10 burpees take 10 breathes, (you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc…down to 1.
27. Handstand 30 seconds and 10 squats, 8 rounds.
28. Tabata squats.
29. 5x 400M sprints.
30. 10 X 100 m dash.
40. 25 pressing snatch balances each arm. No weight.
41. Run 1 mile, lunging 30 steps every 1 minute.
42. 4 rounds for time of 25 jumping squats, 25 sit ups
43. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
44. 10 air squats every 1 minute of your 1 mile run.
45. 100 burpees for time.
46. 100 push ups for time.
47. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
48. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
49. 10 walking lunges, 10 push-ups, 10 rounds.
50. 7 squats, 7 burpees, seven rounds, for time.
51. Run 1 mile, plus 50 squats-for time.
52. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
53. 50 air squats x 5. Rest equal amounts as it took to do each 50.
54. Run 1 mile and do 10 push-ups every 1 minute.
55. Sprint 100m 30 squats…8 rounds.
56. Tabata Push-ups.
57. 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.
58. 100 air squats 3 min. rest, 100 air squats.
59. Test yourself on a max set of push ups..
60. 50 burpees for time.
61. run 200 meters, 50 squats, 3 rounds
62. 3 rounds for time of: 20 Air squats, 20 Burpees, 20 Push-Ups