Weekly Workouts

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I think we all go through ups and downs in workouts. Whether we aren’t motivated or we don’t feel 100% in the gym or we just have too much on the mind to get much work done. It was one of those weeks for me. I’ve had a ton of things on my mind this past week, I’m working on a project, and I was just still getting back to real life after vacation. So every workout was a struggle. Thankfully, I very rarely don’t go to the gym when I don’t want to. The gym is the only thing that makes me feel better when something is off.

When I first started working out (before I found CrossFit) I hated going to the gym. It was a place I had to force myself to go to. It took me a long time to teach my body and my mind that the gym was the best place for me when life was feeling all over the place. This week was not a fun week, but I made it into the gym every day that I was in town before I left for Pittsburgh today. Sometimes you have to remember what is best for your body. And even when you don’t want to go to the gym, still go. And since my body doesn’t change much while working out, I workout more so for my mine nowadays.

Sunday – Surfing in Lake Powell

Monday – Sitting in a car ALL DAY driving back from Lake Powell


  1. Snatch Pulls: 7 x 3 every 90 secs at 100% of 1 rep Snatch weight
  2. Choose from the following: 5×3 weighted pull ups OR 5 x max effort strict pull ups OR 5 x 3 slow negatives — Between sets: 5 sets of max effort L-Sits
  3. 5 rounds for time (10 min time cap): 6 power snatch (135/95) and 12 handstand push ups

I used 115#

I got 33 reps total

I finished in 7:42 using 75#


  1. Every 30 seconds for 7 minutes: High Hang Squat Snatch into an Overhead Squat at 75%
  2. Push Press: 5×5 with 2 second pause overhead, adding each set
  3. 9 minute AMRAP: 200 m run, 20 hand release push ups, 15 pull ups

I did the 7 minutes at 95#

I got to 115#

I got 3 rounds as Rx


  1. Back Squats: 6@ 65%, 6 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% every 2 minutes
  2. 5 x Max Effort Ring Dips / Holds and 30sec of handstand walking
  3. For Time: 30 calorie row, 30 bar facing burpees, and 30 hang power cleans (135,95)

I did 125#, 135#, 145#, 155#, 155#

I didn’t really do the ring dips. They hurt my boobs. It doesn’t feel right, so I don’t do it.

I finished the workout in 6:09 at Rx


  1. 14 minutes to find a 1 rep max for power clean
  2. 500 m row – all out sprint
  3. For Time: 400m run then 3 rounds of: 20 dumbbell snatch and 50 double unders

I got 155#

I finished my row in 1:50

I finished the workout in 8:49 using 35# dumbbell 



  1. Partner row – 3000m for men/2800m for women – must change every 250/200m and the person not rowing must hold 55/35 pound KB in waiter position during the row
  2. 10 minutes AMRAP: 10 deadlift (225,155) and 20 wall balls (20/14)

We finished in 13:05 using 35#

I got 5 rounds + 3 reps at 125# and 14#






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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


13 thoughts on “Weekly Workouts”

  1. These workouts are no joke. And getting through something like that when you’re not into it can be so terrible. Hot pink pants help!

    But I love that you continue to post weekly workouts! I’ve totally copied it and started writing my own. Even if nobody cares to read it, I love having the accountability and reflecting on what I liked and didn’t.

    If you have time to workout while you’re in Pittsburgh, stop by Crossfit Shadyside!

    1. agreed! i like posting it in hopes that just one person will find in inspirational or motivational, but i’ll keep posting it even if that’s not the case haha

      1. I find your workout posts extremely motivational!!! So don’t stop posting them. I also like to see how different coaches program different classes/WODs. It’s really interesting!

  2. You motivated me! I was already making excuses not to go to Crossfit last night but then I read your post. I knew I would feel good after and I did!

  3. Love, love, love the pink pants! I also really like the grey top with the black out line. Perhaps, you could do a Fashion Friday with workout clothes, you know for those of us who live in gym clothes.(I’m a trainer so I kind of live them)Like a jacket or nice sweater you can throw on top when you have to run errands after the gym. Along with a cute hair style and some accessories to spruce it up a bit:)

    Sometimes a good workout is all we need for peace of mind:)

  4. how long did it take you to lift heavy weights? Ive been doing crossfit for 2 months and I lift so light and I still cant do a pull up

  5. If only I had read your post 30 minutes ago! I started crossfit this month and I love it. But today I woke up and really didn’t want to go! I feel like my body needs a rest. I went monday and tuesday, and i was going to go today and then friday, but now I’m going to go thursday and saturday instead. I don’t really feel bad about doing what I know is right for me, because I wanna work hard and be in it to win it you know. I don’t want to lose my excitement for crossfit. You really are in amazing shape, I hope my journey through crossfit and a mostly paleo diet yields a hot body too! Thanks for posting your workouts, its kinda cool and motivational knowing Im not the only one getting my but kicked at the gym! Cheers

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