Keep on rockin'...

Believe it or not, we're on vacation. And yes, that means that I will not be posting any exercises until we return in January. The supplementary workouts are meant to be complementary to the workouts we do in coached sessions, so since those are adjourned for a couple weeks, there is nothing to complement. Furthermore, hopefully many of you will be traveling, skiing, resting, relaxing, resting, relaxing, resting, relaxing, feasting, resting, sleeping, roasting chestnuts on an open fire, napping, etc.. so I don't want to get in the way of that with seemingly obligatory exercise.

But, for those of you who's bones start itching without some exercise, it just so happens that I've posted a solid 100+ posts all with various workouts included. So dig through the archives and enjoy some of the classics. Or you can conjure up your own.. A deck of cards can be priceless.

Here's some advice:

- If you're going to go for a jog, enjoy it. Make it scenic.
- If you're in the mood for metcon, keep it short and brutal. Anything more than 10-12 minutes and you're just huffing and puffing. Sprints work well. Tabata anything. Go all out.
- Calisthenics/gymnastics are always good. Check out http://sealgrinderpt.com/ if you draw a blank.
- Strength is best bang for buck. If you don't have weights to squat/press/throw/pull then use slower and harder movements like pushups and lunges. If you have access to pullups, even better. You can split it up and throw them into a metcon. Here's an example: 10 rounds of 10 brupees + 10 Overhead Lunges on each leg (20 total, hold something in ONE hand overhead.).. Get creative... Or: 12 minutes AMRAP of 5-10 pushups, 10-20 situps, 20-30 squats, 30-40 jumping jacks.. Something like that. I literally just made those up without much thought... Keep things simple. 100 pushups and 100  jumping lunges for time ain't a bad idea either. Or do one thing for a minute, then rest a minute and do another thing for a minute. Repeat a bunch of times..
- There's no ONE magic workout to rule them all. So don't think, just move.

Please enjoy yourselves and be safe over the holiday. Keep us posted. Post pics of yourselves doing fun (appropriate) things on facebook. Post questions to the comment threads and I'll try to answer them.

Cheers