Well I’m all kinds of excited today because I’m off to San Jose to stop by the Mind Pump studio to record a podcast with Sal, Adam and Justin! If you haven’t listened to the Mind Pump Podcast yet, you absolutely should! If you’re reading this post, you’re obviously into fitness in some way and Mind Pump is ALL about that fitness life. And fitness of all kinds. From food to different workouts to supplements and then everything in between. I’ve been listening to them for months now and I seriously learn something new every podcast! Pretty rad!
Since the holiday season is creeping up fast, I’ve been absolutely swamped with getting work done. I swear that time just continues to go by faster and faster with each day. And because of that, it’s pretty freaking hard to get a workout in. Especially when travel is involved. And because of this, I’ve had to turn to early mornings to get my workout done. And I am NOT an early morning worker-outer. Not one bit. I wake up every day before 6am and I’m hyper the moment I put my feet on the floor, but that does not mean that I’m fully prepared to raise my heart rate above 60 beats per minute. BUT, if getting my workout in that day means putting on deodorant before the sun has even come up, I’m gonna do it. I’m not going to like it and I’m going to pout to myself the entire hour of class, but I’m still going to do it. Because I want results. I want to feel my best, look my best, be my best. And to be all those things, I have to stick to my physical activity and some sort of routine.
Life throws you curve balls, it gets complicated and busy, but if you are willing to find ways around it, you can conquer it! I hate working out in the morning because it sucks ass, but I’m crawling my way to the car right now so I can get a workout in before I travel for the day. It won’t be my best workout and I’ll hate every minute of it, but I’m still doing it. And that’s all that matters in the end.
Go get your workouts in this week. No excuses. You got this!
Oh yeah!! Don’t forget – you have only TWO MORE DAYS to order your own pair of PaleOMG x Four Athletics, Floral Print, High Waist, 7/8 leggings! Then after Tuesday night, they are gone!! So excited for you guys to finally get your hands on them!
Sunday – Rest Day
Monday – CrossFit Broadway Class
10 mins to find a 1 Rep Max Strict Press – I got 95#
Then 15 min As Many Rounds as Possible of:
60 DU
30/25 Cal Row
15 Thrusters (115/75)
I got 4 rounds using 65#
Tuesday – CrossFit Broadway Class
Every 90 sec x 9 Sets (12 mins)
Power Snatch + Hang Snatch + OH Squat – First set at 50%, building – I got to 100#
Then 8 min As Many Rounds as Possible of: (CF Open Workout 15.4)
3 Handstand Push Ups – 3 Power Clean (185/125)
6 Handstand Push Ups – 3 Power Clean
9 HSPU- 3 PC
12 HSPU – 6 PC
15 HSPU – 6 PC
18 HSPU – 6 PC
21 HSPU – 9 PC
………. Continue in pattern
I got through 15 HSPU and 3 PC using 110#
Wednesday – CrossFit Broadway Class
16 mins to find a 1 Rep Max Front Squat – I got 165#
Then 3 Rounds For Time (9 min time cap)
20 Chest to Bar Pull Ups
20 Front Squats (135/105)
I finished in 7:44 using 75#
Thursday – Rest Day
Friday – CrossFit Broadway Class
Every Minute on the Minute x 7 min: 2 Squat Cleans – First set at 70% adding as you wish – I got to 125#
Then 3 Rounds For time. (15 minute time cap)
300m Run
10 Power Cleans (185/125)
30 Cal Row
I got 14:18 using 105#
Saturday – Orange Theory Class – see workout here
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Free Travel Workout:
Every Min on the Min for 20 Min:
Min 1 – 15 push ups
Min 2 – 20 jumping lunges
Min 3 – 15 burpees
Min 4 – 20 jumping squats
On Sale Activewear:
Onzie High Rise Pants (40% off)
Nike Free RN Shoes (20% off)
Climawear Hoodie (25% off)
Zella Shorts (40% off)
Nike Lunar Shoes (25% off)
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Your OTF splat points and calories are always SO HIGH! I always start with rowing–I think I need to start with running instead. I think since I also do CF 3x a week my body is sort of used to rowing. Do you always start on the treadmill? Have a great Thanksgiving! I’ll be making your banana bread and one of your potato recipes.
i always start with the run just because i personally hate running so i want to get it over as quickly as possible. and i definitely think it’s easier to keep the heart rate up throughout class that way. and your body definitely shouldn’t ever “get used” to rowing. the better you are at rowing, the more challenging it should get since you’re able to use more power throughout the row for a longer amount of time, if that makes sense.
I’m going to try and start with the run (as I also hate running)…good thoughts. Have a great trip and a Happy Thanksgiving!
Hey Juli! I know you’ve been doing Crossfit for a while and have been working OTF into your weekly workouts for a bit recently, I’m wondering how soon you were able to see results from starting either workout type. I have to remember that you’ve been doing Crossfit for such a long time when I read what weight you’re using but I’m so impressed and want to try to get close to that, even though I know you’ve said in a comment somewhere that you might not be as strong as you used to (you’re strong AF to me!). I started going to Crossfit-style workout classes about 3-4x a week around June, had a hiatus with life/vacations, and have been going again 3-4x a week for the past 3 months and feel like I’m making progress but not as much as I’d like to be. I know change, results, and progress take time, and differ per person, but I’m wondering what your own experience has been with when you were able to see your body start changing. Sorry if you may have addressed this in a podcast (I need to catch up on this…) or on your blog previously, I appreciate any reply!
Hey girl!
I feel the same way sometimes – I think for me personally it’s been a nutrition thing for sure. The cleaner I eat, the quicker I see results. My workouts could be staying completely the same but it all varies on how my week of eating has went. Keep going! You got this 😀
when i first started cf 7 years ago, at the same time i changed my diet to paleo/zone so i saw results almost instantly. i lost a ton of weight and started to see muscles grow pretty quickly and my weights in the gym continue to increase almost every week. and i still continue to see results physically but i haven’t ever taken any sort of hiatus in those 7 years. i’ve had some times where i’ve had to take 5 days in a row off, but not very often. i’ve been very consistent with my diet and workouts so i still see small results like muscle definition changing or my movements improving. i don’t see many changes with adding OTF to my routine though. but honestly, seeing some of the results i’ve hoped to see has taken seriously 7 years of consistent work. i don’t have great genetics for muscle definition so it’s just been consistency and not thinking much about the results i wish i had. i hope that answers your question and makes sense!!
Thanks for the reply! I’ve been following a cleaner eating lifestyle for the past few years but most recently have switched it up to be almost full paleo (sometimes eating oats & quinoa as I know they work for my body) so I’m hoping that will make a difference coupled with the workouts. Knowing I eat healthy and clean, with limited treats & sugars, it’s been frustrating not seeing the change I’m hoping for but I maybe my body needs more time. Your weekly workout posts have been motivating for me and push me to work harder in the gym, so thank you!
something that made a huge difference for me was stopping the habit of wanting and hoping and thinking that my body should change and look a certain way after a certain amount of time. i would use comparison and get caught up in thinking that i would look a certain way by eating and working out, but all i can actually do is just work hard and be content with the changes that come, even if they don’t align with what i had hoped to see. i’m no where near where i would like to be physically and i don’t know if i ever will be, but i’m happy with the progress i’ve made throughout the years and i’m excited to see more changes in the future.
Love that free travel workout. Going to save it for when we go away over Christmas! No excuses.
Hi Julie!
I think this is where I leave any questions and you answer them, I know you said you don’t like email :-). First I started listening to your podcast in May and just recently went back to the beginning and playing my way through to current day. You’re hilarious and should never apologize, you do you and if people don’t like you F them! ( easier said then done I know) anyway I have your cookbook, feel like I reference you to people all the time…” Hey Megan where did you get that recipe or know about that face product? Oh you know Paleomg.” Anyways I’m getting long winded here and I do have some real questions 1-I fractured my foot and am in a fing boot for the next 6-8 weeks, have any wonderful 1 legged/arm exercises? Or ab exercise where you only need 1 foot? 2-Do you do eyelash extensions or just the false full lash( if that makes sense). Also I know you don’t snack a lot but any go to snack recipe that are easy to make ahead? Have you ever thought on putting together a seminar in person on fitness/fashion/facial( I mean makeup but 3fs sound better) last question, what are your favorite things to give as gifts? This is a long one, so thank you in advance for answering and being fing inspiring!
hey girl!! thanks for the love! as far as your questions
1. can’t most ab exercise be done with 1 foot or no feet at all?
2. i just use fake eyelashes. i’m not all about ruining my lashes with lash extensions!
3. i love the idea of doing a seminar with all those things, but time just doesn’t allow me to plan that sort of thing at this point
4. i’m honestly not a gift giver. if i give anything, it’s food!!
Hi Julie! Can you link the black-and-white mock neck tank that you were wearing in your Insta stories when you landed in San Jose? I couldn’t figure out a way to message you from your Insta story and I know you respond to the blog! It’s such a cute top! PS, flying suuucks sorry it took you so long!
i actually shared the links in my ig post! it’s an old top so i linked two similar ones! http://rstyle.me/~cz-a7yaX and http://rstyle.me/~cz-a7yaS
Loved that free travel workout! Last night went later at work than I had hoped for (thanks Monday!) and this was a perfect ‘no-excuses-get-moving’ workout to end the day on a good note! Thanks for always sharing these 🙂
thanks for doing the workouts!! i always wonder if people ever actually do them lol
I just added Mind Pump to my podcasts and I’m in love with them already!!! They are so funny and insightful and seem to really know their stuff! Only 600+ more episodes to get through haha!
they have SO many!! it’s crazy!