Staying Active While on Holidays

When our athletes go away on holidays for a week or two, we're often asked what they can do to stay active while vacationing. Sure, some of you reading this will have absolutely no interest in working out while you're away, some of you intend on walking well over 20km a day on your holidays but some of you may have a bunch of beach or poolside lounging lined up and would like some ideas on how to stay active with no gym or limited equipment access.

We often overlook using our own bodies as resistance and think that we need equipment or machines to get a tough workout in. If you are staying at an Airbnb while on holidays, it's pretty unlikely that you will take time out of your vacation to drive to a gym, spend an hour working out, then trek back to shower and get ready (that's an easy 2-3 hours taken out of your day). So here are some tips on how to get a quick and dirty workout in, with minimal equipment:

1) Always have a time parameter; when there is a time domain, the intensity of the workout increases which means that your heart rate will increase! You don't want to be spending more time than necessary working out, so why not be efficient.
2) Use your body (or a pair of dumbbells); you don't always need a barbell. A few movements we gravitate towards when there are space restrictions include (but not limited to) lunges, push ups, sit ups, squats, burpees, mountain climbers. Movements that are static can be made dynamic, like jump lunges, jump squats and even clap push-ups. If there are dumbbells where you are staying, turn your squats into thrusters or your plank holds into renegade rows to make the movements extra spicy. Access to a running path? Running can easily be incorporated into your holiday workout
3) Mix it up and be creative; there is no right or wrong when it comes to holiday workouts. Try to incorporate a pushing, pulling and squatting motion into each workout and change up your rep schemes. You are just staying active so have some fun with it!


Here are a few workouts that we've actually done on a beach, in a hotel or even in a backyard. Bear in mind, all of these work outs are intended to be done as fast as you can.


5 Rounds:
10 Pike Presses
10 Squats
10 Burpees
10 Sit-ups
10 Jump Lunges


2 Rounds:
50 Mountain climbers
40 Situps
30 Burpees
20 Push-ups
10 Jump Squats


8 Rounds of:
8 Pistol Squats (4 each side)
8 Push-ups


Run 1 mile
*10 jump squats at the top of every
minute until 1 mile is complete*


With Dumbbells
10-9-8-7-6-5-4-3-2-1 of:
Russian Twists
Renegade Rows


40-30-20-10 of:
Hollow Rocks
Goblet Squats
Arch Rocks

Hopefully this helps some of our you who are gearing up to go away! Sprinkle a couple of these into your vacation and let us know how it goes. Good Luck :)

What Makes CrossFit Different?

One of the main reasons why CrossFit is different from any other gym or group class method is because we focus on everything and nothing at the same time. CrossFit incorporates a variety of exercise domains into one training methodology. This means that we have no specified target training. We work on our body weight movements (push ups, pull ups), our power lifting (squats, dead lifts, presses), olympic lifting (cleans, jerks, snatches) and of course our endurance exercises (rowing, running, skipping, biking).

What makes this special is that when we integrate all these different domains into one heart-racing-out-of-your-chest-lung-burning-muscle-fatiguing workout, we elevate ALL aspects of our fitness. We get stronger, we get faster, we get more explosive, we get more flexible. This is the beauty of CrossFit; we don't have to choose what we want to get better at because we are getting better at everything.

For us, getting stronger without losing our speed is equally important as gaining speed without losing our strength. For us, CrossFit has never been something that you can just drop into once in a while and expect to get better. For us, this isn't a gym that you can just show up and blend into the background. For us, our priority is to coach you, to get you faster, stronger and more skillful. 

This is why CrossFit is different. 

One of our athletes, Lauren. She currently wears multiple hats, including new graduate, server and volunteer. Lauren recently ran her longest distance ever of 14.7km, PR’d her clean at 135# and achieved her goal of unassisted pull ups!

One of our athletes, Lauren. She currently wears multiple hats, including new graduate, server and volunteer. Lauren recently ran her longest distance ever of 14.7km, PR’d her clean at 135# and achieved her goal of unassisted pull ups!

What Keeps Us Motivated?

When people ask us how we stay motivated to work out, instead of trying to answer with one or two singular reasons, our perspective is "what is the alternative"? If you look at motivation, it boils down to what you are willing to sacrifice. For us, we know that if we do not work out and eat well for an extended amount of time, we will sleep poorly, have low energy levels, mood will be crummy and generally feel sluggish (and probably feel a bit self conscious) in our bodies. That is the alternative to not working out.

Yes, we know working out is uncomfortable but if you think about the discomfort in terms of sacrifice: when you work out, you are sacrificing being comfortable for 1 hour in your day in exchange for having energy, sleeping better, feeling happy and confident the other 16 hours of your day (our remaining waking hours). Conversely, when you do not work out, you are sacrificing your entire day feeling uncomfortable because you are either tired, lethargic or irritable (in some cases maybe all three) in exchange for 1 hour of comfort.

Next time you are looking for motivation to get into the gym, to start making better choices with your diet or when you need that extra little push to take that initial step towards starting a new journey, think about that you are actually sacrificing if you don't do it.

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Specificity vs. Generalization

We often talk about how CrossFit is great for so many things; it's great for endurance, strength and explosiveness, which is everything that you need in sport and in life. CrossFit group classes will elevate you in all these disciplines, gradually. If you are consistent with your group class training, you will see results over time. Nothing happens over night but on the same token, you can make things happen more quickly if you are more specifically dedicated to one discipline or movement over another.

For example, would you expect 200lb Olympic Weightlifter to run a 4 minute mile? Or a ultra marathon runner to snatch 200lbs? More often than not, people will answer no and that's completely expected! If you've ever played a sport growing up, you know the importance of skill specific training in order to excel. However, if we are not dedicated to a specific sport, then generalized training is more effective for staying healthy overall.

When we look at group classes, the programming is structured so that we are training constantly varied, functional movements. The movements and disciplines are programmed in a way that they are always in a mixed rotation. This is generalized training and you can expect to get better at everything, just not as quickly as if you were to dedicate 100% of your efforts to one single movement or discipline.

In contrast, if you have very specific goals like increasing your pulling strength so that you are able to perform pull ups or chest to bars, then personal training allows us to focus 100% of our time on a single clearly outlined goal. When we dedicate all of our attention and efforts during our personal training sessions to this one goal, we are able to achieve this goal more quickly than if we were to participate in group classes.

There is no right or wrong, it all depends on what your goals are and what your intention is with training. That's why we offer group classes, personal training and hybrid memberships (which combine group classes and personal training), so that you have options and can crush whatever your goals are!