With yesterday being the official start of summer we are officially into vacation season. Whether you have a trip planned to the mountains, the beach, or just out of the city limits to spend a few days in a cabin, you’re going to disrupt your gym schedule in some way. After recently getting back from a week long honeymoon myself, I thought it important to talk about what you can do to not sabotage those gains that you have worked so hard for!

First off let me say that if you have been consistently working hard in the gym, a down week or “deload week” might be just what you need. A planned rest week can have several benefits. For one, testosterone will peak as it will lower during times of intense training. Your central nervous system will also have a chance to recover. A break can actually let your system get back to 100% and have you feeling better than before.

So what can you be doing on vacation to help keep your body in check? Well I’ve got a few tips:

1. Stay hydrated. Try to stay on the whole 6 glasses of water a day rule. If you are out in the sun or consuming more than your regular share of alcohol, increase your water intake and have some way of replenishing electrolytes such as coconut water or pedialyte. Also, if you are on a longer flight, make sure to try and consume water the whole time. It will lessen the degree of jet lag you might normally experience.
2. Sleep. Even if you’re staying out later than normal, take advantage of not having to go into work the next day and sleep in. You should try and get between 8-10 hours a night. Naps are perfect for vacations, too!
3. Stay active. If you venture to a place like Colorado, it’s not too hard to find a great hiking trail but that might not be so easy on the beaches of Mexico. Take advantage of your hotel gym or go for a short jog and explore the town. Try to at least sweat a little everyday. Some resorts have classes you can join into like yoga, pilates, or spin. It only takes about 30 minutes in the morning. Need a hotel gym workout? Just ask one of the coaches for assistance.
4. Stay limber. Many vacations involve a long flight and/or drive to get to your destination. Sitting for prolonged periods of time can tighten up those hips and shoulders. Make sure you do your best to reverse any damage by mobilizing or going through the warm-up routines and complexes that we normally do in class. If you can’t make it to the gym one day try and at least stretch and move around.
5. Check out the local box. There are CrossFit gyms everywhere now. Google the one closest to where you’re staying and shoot them an email stating the day and class that you would like to attend. Just make sure to let them know before you come! Some might charge a small drop-in fee or make you buy a shirt. It is always fun to see how other gyms operate. It’s helpful to keep in mind that you are off your regular diet and sleep schedule though and going 100% might not be the best idea.

Now I’m not saying you should be a saint on your vacation. By all means, have fun and don’t worry about your missed gym time. Eat good food and drink good drank. Enjoy yourself.

 

Ryan Savard – MS, CF-L1

 

Monday 6/15

A) Every 90 seconds, for 9 minutes (6 sets):

Back Squat x 3 reps @ 75-85% of 1-RM

B) EMOM x 10 min

E: 5 heavy thrusters (135/95, 115/75, 95/55)

O: 4-8 CTB pull-ups

+

6 min AMRAP:

– 5 burpees

– 30 DUs (60 singles)

 

Tuesday 6/16

A) Power clean 1.1.1.1 x4; R15S/3m

(compare to 6/10 – go heavier)

+

500m row @ goal 2K pace (or 90%)

– R3M x 4 sets

+

Extra Credit

Three sets of:

– BB good mornings x 6-8 reps @ 2011

– Rest 30 seconds

– Seated Leg Curls with Band x 12-15 reps @ 2011

Rest as needed

 

Wednesday 6/17

A) Every 90 seconds, for 15 minutes (10 sets):

– 2 x split jerk

(Pause for 2 full seconds in the receiving position before recovering)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

+

Every 5 minutes, for 20 minutes (4 sets) of:

– Run 400 Meters

– 10 Alternating DB snatch (50-70/25-45)

– 10 Ring dips

– 10 Box jump – SD 24/20”

 

*If you can’t keep up with the time limit perform as AMRAP.

 

Thursday 6/18

A) 6 sets:

1 front squat @ 24X1 + 2 front squats; R2M

*Try and keep the same weight or go heavier than last week.

B) EMOM x 6 min

– 5 TnG power snatches (moderately heavy)

+

8 min AMRAP @ 80-90%:

– 12 Russian Kettlebell Swings 70/53

– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53

 

Friday 6/19

A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S

A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total

B) EMOM x 10 min

E: 4-8 T2B

O: Row 12/9 cal

C) 3 rounds not for time:

– 16 alternating BB front rack reverse lunges (heavy – build per set if able)

– 1 lap waiter walk; R60-90S

 

Extra Credit

Strength

A) Overhead Squat

– 5 sets of 3 reps @ 20X1; R2-3M – build as heavy as possible

B) Every two minutes, for 16 minutes (8 sets):

– High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

*For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

 

Conditioning

Four sets of:

– run 800 Meters @ 90% effort

– walk/rest 3 min (same pace each set)

 

Skill

– Work on double unders. If you have them, spend 5 minutes trying to get to your next milestone (ex 50 UB or 100 UB).