Weekly Workouts

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Happy Monday!! It’s time to get motivated, get moving and crush the day! I am starting my day off extra early and extra busy with filming cooking videos all day for you guys! So excited to share these new videos with you soon!!

But in the meantime, let’s talk about getting physical! It’s time to work hard, listen to your body, and don’t forget to deal with the stressors in your life in the best way possible. Exercise is so important and often we can deal with some of the stress in our lives through physical activity. BUT when stress is too much and exercise will just produce more stress hormones in the body, sometimes it may be time to rest instead of hitting the gym.

If we are talking about most of the country, physical activity is something I definitely emphasize for a healthy routine. But if you’re part of that smaller percentage that works out almost every day and it has become partly an addiction, you may need a little reminder to REST. If you finding yourself constantly sick or gaining weight or sleep is disrupted or you’re constantly sore or you’re just exhausted…it’s probably time for a rest day. Or even multiple rest days.

Many of us have been taught to deal with stress daily and just live with it. I know I have. But when life throws more stressors than usual, don’t forget to take care of your body first. That may mean that gym, but that may also mean sleep or time with your family or a walk with your dog. Or it may just mean some time on the couch. Get to know your body and listen to it. Truly listen. Because it will tell you what it needs if you are just willing to get to know it. I know that sounds weird, but the more we take care of ourselves in the best way possible every single day, the more we will know what we needs when times get tough. So today, on this fine Monday, take care of yourself so you can start the week off in the best way possible!!

Sunday – Rest Day

Monday – CrossFit Broadway Class

18 mins to find a new 1 Rep Max Back Squat – I got to 175#

Then 7 min AMRAP Of:

10 Thrusters (115/75)

12 Burpees Over Bar

I got 4+16 using 65#

Tuesday – CrossFit Broadway Class

5 Rounds For Quality: (14 mins)

10 Strict C2B Pull Ups – I did 8 regular strict pull ups

7 & 7 Single Arm DB/KB Press (adding) – I used 30#

Then 3 Rounds For Time Of: (12 min time cap)

100 Double Unders

500m Row

5 Power Snatch (175/115)

I got 2 + 600 using 85#

Wednesday – Rest Day

Thursday – CrossFit Broadway Class

Deadlift: 3 x 5. All sets at 78%. (12 mins) – I used 155#

Tempo down and reset at bottom.

3 Rounds For Time: (13 min time cap)

470m Run

25 Wall Ball

20 Alt DB Snatch (50/35)

I finished in 12:05 using 30#

Friday – Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

5 minute rounds x 5:

470m run

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

My slowest round was 2:52 using 75#

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Free Travel Workout:

20 minute AMRAP:

10 HSPU

20 jumping lunges

30 tuck jumps

40 mountain climbers

On Sale Activewear:

Zella Pullover (40% off)

Zella High Waist Leggings (40% off)

Onzie Sports Bra (40% off)

Alala Performance Tights (40% off)

Onzie Long Sports Bra (40% off)

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I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!

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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.

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17 thoughts on “Weekly Workouts”

  1. Hi Juli! Just wanted to send you a fangirl message (lol from a 30 something) – keep doin what you’re doin, love your podcasts, blogs, and social media are a great positive focus for me to get leaner and do more weightlifting! Happy Monday! xoxo

  2. Hey Juli! long time reader (5 years) first time commenting. Thanks for the motivation this Monday morning, I was not in the mood to work out today, but I’m going to sneak a workout in on my lunch break. Loving the podcast!

  3. Thanks for the reminder, Juli! As an avid crossfitter for 3.5+ years, it’s hard to be ok with taking a rest day sometimes. For those of us who are innately competitive, we may perceive it as a sign of “weakness” to take a day or 2 off. Reading your blog daily (and especially on Mondays) has helped reinforce that it’s ok to just “chill out” or do something different, like go for a walk outside, hang with friends/family, or be a couch potato for a day. Thanks for the Monday Motivation!

    1. i was definitely like that before, i felt like when i was resting, i was weak. it’s hard to change that viewpoint. it’s always a good reminder that rest is an awesome thing!

  4. When you had Sal from Mindpump on your blog, he mentioned helping lower stress by supplementing ashwagandha into your regimen–I immediately bought some to try and I think it’s helping! I feel like my brain doesn’t immediately start freaking out when i have deadlines like normal… like I can just relax and work on getting things done without being a basketcase! Which is a huge win!!! Everyone out there who is a “sweat the small stuff” type of person needs to try ashwaganha–i just bought a random one off of Amazon.

  5. Such a great message! One I needed to hear because my chiropractor heavily suggested I take the week off – too much travel has been irritating a disk issue. It was the last thing I wanted to hear but your reminder of how important it is to take care of ourselves with rest is one I needed to hear!

  6. “Many of us have been taught to deal with stress daily and just live with it. I know I have. But when life throws more stressors than usual, don’t forget to take care of your body first. ”

    Boy did that message speak to me today. I’ve been so used to just getting up and rolling with the punches, but this past week pushed me past my emotional capacity.

  7. Girl you rock! Recently discovered your blog and love it! Your super real and motivating and your content ROCKs! Thank you!

  8. Hi Juli- sort of unrelated, do you find that the Zella brand leggings show sweat? I like some of the ones you’ve been linking, but im worried about the sweat showing, bc that is not a cute look. Heck, I even sweat at yoga, let alone a gym workout. Thanks!

    1. i think it just depends on the leggings, the color and the material they use in those leggings. some of mine have shown sweat and some haven’t. i just don’t give AF about sweat either because i sweat so damn much so i don’t notice it as much as others do

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