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HAWAII'S FITNESS APPAREL LEADERS

Part 2 -Tips for the Traveling Athlete: Workouts

Blog - Articles

Part 2 -Tips for the Traveling Athlete: Workouts

Samantha Brown

Aloha!

If you didn’t tune in, Shakas’ owners Josh and Mario were hosted by National Champion & USA Team Member Jon North on his podcast “Weightlifting Talk.” You can check it out here.

They talked about weightlifting, Crossfit, and of course, Shakas and Snatches.

If you want to hear more about how these awesome cofounders started Shakas and Snatches, listen to the replay. Don’t forget to also share his audio, and check out his site.

Jon North will also be flying in for the Level One Weightlifting Seminar put on by Crossfit West Oahu. There are still spots available, so hurry and sign up since it is tomorrow.

For more upcoming events including competitions, weightlifting meets, and other seminars, check out our events calendar.


In our last post, I gave you some tips on traveling with your gear. Now that you have that down, and you are set to go, I have a few workouts for you to do in your makeshift gym.

One tip before we get into these, create a time you know you will stick to for exercise. Also, be honest with yourself as to whether your time frame will be something you can commit to daily. If doing them after you get done with your business meeting is something that might be a little challenging, after all who doesn’t want to get a few drinks after your long business meetings, then try to make time in the morning before you meeting.

I want to preface these workouts with one thing: I did not make up these workouts. I found many of them in a PDF which I will link you to later.

Ok, let’s jump in:

Complete as many rounds in 20 minutes as you can of:

25 handstand push­ups

50 One legged squats, alternating

75 Pull­ups


This one looks like so much fun. I have actually completed it before and, while it does take a deck of cards, it was much harder than I expected.. The deck seems to never end

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts ­ Burpees

Diamonds ­ Mountain Climbers (4­ct)

Spades ­ Flutterkicks (4­ct)

Clubs ­ Situps

Jokers ­ Run .25 miles on the treadmill


Five rounds for time of:

100 squats

20 Lunges

35 push­ups

50 burpees

75 flutterkicks (4­count)

100 pushups

150 situps

Run 100m

20 Push­ups

5 Burpees

15 Clap Push­ups

5 Burpess

10 Chest­Slap Push­ups

5 Burpees

5 Fingertip Push­ups

Run 100m

15 Push­ups

5 Burpees

10 Clap Push­ups

5 Burpees

10 Chest­Slap Push­ups

5 Burpees

5 Fingertip Push­ups

Run 100m

10 Push­ups

5 Burpees

10 Clap Push­ups

5 Burpees

10 Chest­Slap Push­ups

5 Burpees

5 Fingertip Push­ups


Crouching Tiger

50 Squats

25 Push­ups

50 Pistols

25 Fingertip Push­ups

50 Side Lunges

25 Knuckle Push­ups

50 Walking Lunges

25 Diamond Push­ups

These are only a few of the many workouts that Crossfit East River has collected.

If your hotel gym does have dumbbells, don’t be afraid to use them as a replacement for barbell work. You can then follow your home box’s workouts. It would also be great practice incase Dave Castro decides next year’s Open will have only dumbbell apparatuses again.

Lastly, don’t forget to get your swag gear to represent Hawaii while you are traveling abroad!

Good luck with your training!


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About the author
Samantha Brown

Samantha has been Crossfitting for 5.5 years, and enjoying desserts for even longer. A mom of two who are stuck to her like glue, she loves to meet other parents who WOD as much as she does. When she is not writing for Shakas and Snatches, she looks for places to do a pistol and throw a shaka. Connect with her on IG  @pistolsandshakas