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Have a Holiday Helping of Fitness

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The holidays. A time for family, food, and….. fitness?

Fitness can sometimes take a back seat to holiday festivities. Between the travel, office parties, decadent foods, and cold weather (who wants to leave the house when it’s freezing out?), it’s no wonder we look to the new year to rewrite and rekindle our fitness goals.

But it doesn’t have to be this way! A little fitness and mindfulness around eating can make a significant difference in how this season treats you. With that said, we’ve put together some tips and programming to get you through this tough season.

Let’s start with the tips:

  1. Moderation! A slice of pie is fine. A whole pie isn’t a great idea, though. This key tip applies to any season, really.
  2. It’s ok to say no! Really. If a loved one offers you a treat that you don’t need, repeat after me “Oh, no, thank you, I just ate a huge meal.”
  3. Eat regular meals. Don’t starve yourself all day to prep for one huge meal. Chances are, you’ll overeat! And feel terrible.
  4. Try to get some movement in every day. Could be a 30-min walk. Or some youtube yoga. Or one of the workouts below! This daily movement will help you feel sane and give you something to build your day around.
  5. Travel with good food. Truck stops are not farmers markets, and neither are airports. If you’re driving, pack a cooler with healthy, wholesome foods (meal prep!) and fill a bag with non-perishable healthy snacks.  If you’re flying, non-perishable, non-liquids are good ideas. Stick to trail mix, protein bars, dried fruits, jerky, and such.

In addition to the tips above, we thought y’all might enjoy some great at-home or travel workouts to get you through your time away from CrossFit Liberate without losing all that hard-fought progress. These workouts require minimal equipment or no equipment at all, will still get you huffing and puffing, and get you a good deal fitter than no workout at all!






First thing’s first – you’ll need a basic timer. Every smartphone has one in the default clock app, or you can get fancy and download any number of decent and free WOD clocks in the app store.

So! Here are some of our staff’s fave travel/at-home WODs:

Nat – 

In 30 minutes, as many rounds and reps as possible, of
12 situps
6 pushups
12 air squats
400m run

Jan – 

Every minute on the minute for 10 mins perform
10 pushups + 10 air squats
-rest 2 minutes-
Every minute on the minute for 10 mins perform
10 lunges + 10 situps
-rest 2 minutes-
Every minute on the minute for 10 mins perform
10 chair dips + 10 seconds of mountain climbers

Nathan – 

4 Rounds for Time of
400m run + 50 air squats

Kendall –

300 air squats for time

Bobby – 

3 rounds, for as many reps as possible, of:
0:00-2:00 – 200m run + high knees in remaining time
2:00-3:00 – burpees
3:00-4:00 – air squats
4:00-5:00 – plank position (as many seconds as possible)

Brynn – 

100 burpees for time


Let us know what you think of these tips and WODs. Share your times and rep counts! Share some pie, too? We hope y’all have a joyous, healthy, and fit holiday season!