While the Jailhouse 10 — 10 burpees, walk across the room and back, nine burpees, walk across the room and back, eight burpees, etc. — is a great workout when space and equipment are limited, that can get boring. Not to fear, some North East coaches have answers.
Be it inclement weather, a visit to the in-laws or a business trip, many CrossFitters find themselves in situations this time of year where they want to work out, but are unsure of what to do.
While the Jailhouse 10 — 10 burpees, walk across the room and back, nine burpees, walk across the room and back, eight burpees, etc. — is a great workout when space and equipment are limited, that can get boring. Not to fear, some North East coaches have answers.
If you’re dealing with inclement weather — be it rain, snow or a hurricane — Ben Bergeron of CrossFit New England in Natick, Mass., suggests breaking up the monotony of burpees. In case of snow: shovel driveway for time. Every two minutes on the minute, do five burpees. In case of a hurricane or heavy rain: 30 minutes of dodging rain drops. Every time you get hit, do five burpees.
Austin Malleolo, of Reebok CrossFit One in Canton, Mass., suggests something a bit more rigorous: 100 handstand push-ups for time. Every time you come off the wall: 10 hollow-rocks.
Like Bergeron and Malleolo, EC Synkowski frequently travels as a member of the Level 1 Seminar Staff and has some suggestions she’s tested herself.
“Well, mine aren't super creative,” she says. “But I've done them a ton myself at home or on the road: 15, 14, 13, down to one of air squats and push-ups or any variation of that.”
Her other ideas: 10 rounds of 20 air squats and 10 push-ups or Tabata anything, involving such movements as squats, burpees, push-ups, hollow rocks, V-ups, jumping lunges, handstand holds or handstand push-ups.
“A mash-up of squats and burpees is particularly effective,” Synkowski notes.
For those looking for something beyond bodyweight movements, Syn Martinez at CrossFit Harlem in New York, Kevin Prowse at The Black Box (CrossFit NYC) in New York City and Scott Paltos of Pump CrossFit in East Hanover, N.J., have a few challenges.
“I text my members a workout of the day or put it on our private Facebook group for them to do,” Martinez says. “I make them video it or reply back with a time for the workout.”
One of his away-from-the-gym workouts involves holding a five-gallon water-cooler bottle, which weighs about 40 lb., for 100 ground-to-overheads, 100 squats and 100 sit-ups for time with five burpees every five minutes on the minute.
Prowse suggests using soup cans and gallons of water to intensify this 12-minute AMRAP:
Eight pistols with a soup can in each hand
12 dips off two chairs
15 bent-over rows with a gallon of water in each hand
Paltos, meanwhile, suggests this partner workout, which makes imaginative use of heavy and highly awkward objects.
Four rounds for time:
One partner works at a time
10 towel high-pulls — roll up a bath towel and fold it in half, working partner holds the middle of the towel, like an upside down “V” and the other partner holds the ends of the towel for added resistance
Climb 50 steps or 50 mountain climbers
20 hollow rocks — both partners hold the rolled up to towel for added resistance. Working partner holds the middle of the upside down “V,” while the other partner stands behind him and holds the ends of the towel.
Climb 50 steps or 50 mountain climbers
10 front squats with a mattress
Climb 50 steps or 50 mountain climbers
Still, Paltos adds that he sees the merit in resting but also understands the necessity to keep training.
“Go on a break. Enjoy yourself,” he says. “Is a little break from routine that horrible? If it's planned in advance and you just don't want to train, then don't train. If you have a goal in mind and you need to stay on track, well then stay on track. There really isn't a right or wrong.”
