Goooooood morning from snowy Colorado! I went from lying in the backyard on our couches yesterday to bundling up under blankets inside within an hour. Colorado is bananas. I think everyone in Colorado is moving pretty slow today. I can’t imagine what it’s like to live out east right now where everyone keeps getting pounded with snow. I would seriously never leave my house.

Hopefully you’ve been reading my Monday posts the past one or two months because I’ve been talking a lot about accessory work I’ve been adding to my routine. My goal is totally vain, just trying to get a rounder bum. But I’ve definitely had trouble finding balance with CrossFit. I can pretty easily overtrain and for me, overtraining means weight gain. So this past week, I took somewhat of a rest week from my accessory work and I’m reevaluating how I’m going to balance all of it.

I really enjoy doing CrossFit AT LEAST 3x per week but I also want to do accessory work 3x per week. And I prefer to only workout 5x per week. So I really have no clue how to balance it yet. When I’ve tried to do it all, I’ve found myself pretty exhausted and not seeing the results I have previously. It’s also hard to find time to do it all. So hopefully I can figure it all out and share it here soon.

But it’s a good reminder that it’s pretty easy to overtrain the body if you’re not paying attention. You may see it as your body not responding or just leveling out, which can cause a person to train more in order to hopefully see results. I speak from experience. Don’t do this. More isn’t always better. Truly. Listen to your body because it is ALWAYS changing. So if you think that something you did a year ago will work today, you may be wrong. Your body will talk to you as long as you’re willing to listen and to respond to it. Stop overtraining. It’s pointless.

Sunday – Rest Day

Monday – Accessory work

10-10-10-10 barbell hip thrusts (increasing weight each set)

3 rounds of:

  • 10 sumo deadlift
  • 20 banded kneeling hip thrusts
  • 20 glute bridge

3 rounds of:

  • 10 barbell back squats
  • 20/20 one legged bodyweight hip thrusts
  • 20 weighted 45 degree rounded hypers

3 rounds of:

  • 10/10 weighted barbell back stepping lunges
  • 50 frog pumps

Tuesday – CrossFit Broadway Class (see video here)

Strict Press: 3 x 5 at 70% – I went to 75#

Single Arm High Pull: 3 x 10 (unbroken) – I used 15#

27-21-15-9 Reps For Time Of: (15 min time cap)

Deadlift (225/155)

Kipping HSPU

I finished in 9:27 using 105#

Wednesday – CrossFit Broadway Class

Back Squats: 1 x 20 at 50% + 5-10# from last time – I used 115#

Then 15 min AMRAP OF:

10 & 10 Single Arm OH Lunges (50/35)

20 Alt DB Snatch (50/35)

200m Run

I got 4 rounds + 36 reps using 30# DB

Thursday – Rest Day

Friday – CF Open Workout 18.4

For Time: (9 min time cap)

21 Deadlift (225/155) – 21 HSPU

15 Deadlift (225/155) – 15 HSPU

9 Deadlift (225/155) – 9 HSPU

21 Deadlift (315/205) – 50′ HS Walk

15 Deadlift (315/205) – 50′ HS Walk

9 Deadlift (315/205) – 50′ HS Walk

I got 99 reps 

Saturday – CrossFit Broadway Class + Accessory Work (see video here)

25 minute Partner AMRAP (one person working at a time):

2000m row buy-in

40 toes to bar – 40 bar facing burpees – 40 thrusters (95/65)

40 toes to bar – 40 bar facing burpees – 40 thrusters (115/80)

40 toes to bar – 40 bar facing burpees – 40 thrusters (135/95)

Then after, we did accessory work of:

  • 10-15-20 dropping weight each set

3 rounds of:

  • 10/10 barbell curtsy lunge
  • 15/15 single leg hip thrusts
  • 15 reverse frog pumps

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Free Travel Workout:

6×200 meter sprints with 2 minute rest in between

Then 3 rounds of:

15 dumbbell thrusters

15 hand release push ups

15 burpees

On Sale Activewear:

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Nike Lunarepic Low Flyknit 2 (15% off)

Mid-Rise Compression Leggings (30% off)

Adidas NMD Primeknit Shoes (15% off)

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What I Ate in a Day:

After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.

Then before my morning workout, I ate a peanut butter & chocolate chip Larabar.

A few hours later, I had breakfast with friends at Interstate whereI ordered the sportsman’s breakfast with potatoes, eggs, bacon, sausage and ham. I ate everything but the ham and washed it all down with a couple glasses of soda water.

Later on in the afternoon, I made my Orange Creamsicle Collagen Smoothie.

Then I made Simple Mills chocolate muffins and ate one.

While I made dinner, I snacked on some plantain chips.

For dinner, I made a meal from Sun Basket (discount on my podcast!) for a salmon salad, but I also roasted up some asparagus and carrots for extra veggies on the side!

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20 Comments

  1. Kelli @ Hungry Hobby says:

    It’s kind of like when I’m training for a race, I do my best running three days a week, but prefer to strength train 3 days a week, and also like to take two rest days. I usually end up doing one day that is like orange theory style that combines them both. Maybe look ahead to the CF workouts and find the ones that are the least demanding in general or just not as glute heavy and do your third accessory day that day. Good luck!

  2. Katie says:

    I understand the struggle of wanting to get everything in. I like doing CF, pilates, orange theory and hot yoga, but trying to schedule them all in was stressing me out more than the workouts themselves. I canceled my Orange Theory membership since that was causing the most stress on my body and that was the best decision I could have made. I can always go back if I decide I miss it too much.

    You could alternate weeks of 3 days CF / 2 days accessories, with 2 days CF / 3 days accessories.

  3. Kate says:

    Why 3 days of cross-fit? Is that what you find is needed to maintain your ability / skill level? Just curious as I only do cross-fit occassionally and don’t know what it takes to maintain a certain level. Its great you can recognize when you are overtraining and be so honest with your experiences as it helps others a lot with their own challenges.

    1. juli says:

      i would prefer to do more days. i use to do 5 but with the extra accessory work, i can’t seem to fit in more than 3 days and my body definitely can’t handle more than 3 days

  4. Hillary S Gras says:

    Have you been noticing any real differences in your physique because of the “accessory work”?

    Okay, i’ll cut the crap – is your ass bigger 🙂

    1. juli says:

      yes, it definitely has been growing. and the shape is changing, aka it’s lifting and more muscle shape is showing through

      1. Hillary S Gras says:

        That’s awesome!!! Congrats on all the hard work! (That feels kind of silly saying congrats on your butt, but you get it 🙂 )

  5. Kendra says:

    I’m sure you talked about this before but what brand of bands do you use for accessory work? Thanks

  6. Roxanne says:

    Gahhh I think I might be overtraining. This didn’t even occur to me until I read your post, so thank you. I had the same salmon salad from Sunbasket last week! So tasty.
    –Roxanne
    http://glassofglam.com

  7. Sonya says:

    Am interested in the ‘over training = overweight’ as I am finding this too. 3-4 days of crossfit and I love feeling strong and fit but also feel very heavy and have gained weight around my belly even tho my body fat is low. Not sure what to do?!

  8. Joanna says:

    I’ve got to be honest, I was looking at all your workouts on Insta and wondering how on earth you fitted it all in! And it’s not like you’re programming easy workouts for your accessory stuff.

    I think everyone has faced the same dilemma at some point – I know I had grand plans of doing 3 Crossfit sessions + 2 sprint sessions + an hour long run a week, and somehow still fit 2 rest days in… My body quickly let me know that the amount I would have to eat to sustain that was economically unviable! Plus I was taking the lift as I was too tired to walk up the 3 flights of stairs at work, which defeats the purpose, IMO. I can easily do 3 body weight circuits and 3 runs a week, but the stress of a Crossfit sessions was making the running feel like death. Now I just count myself happy if I get 1 run in a week (preferably in the bush, but you can’t do that solo where I live), and make sure I go to all the Crossfit classes that are run heavy.

  9. Adina says:

    I was wondering how you fitting it all in time-wise too. I am TOTALLY right there with you! I love to strength train/cross fit 4-6xs per week and rock climb 2x per week + accessory work for rock climbing. But then there is running which I feel best at 3x per week AND yoga. I feel blest to actually enjoy so many activities but it is sooo easy to overtrain. I have resorted to periods of the year where I focus on strength and then periods where I focus more on running. I can’t do it all at once, nor do I have time!
    I’m looking forward to seeing how you find balance with this. I know two-a-days are usually what puts my body over the top.

    1. juli says:

      it’s definitely hard. i fully don’t believe more is better so i’m going to have to test out a new routine once this damn cf open is over! i’ll keep you updated!

  10. Meg says:

    Question about scaling back with weights during wods–do you still pick weights that feel challenging to you now or is it more about pace/speed? I’m on the heavier side, very strong and very slow. Have done CF 3x a week for several years now. I’ve thought about scaling down the weights and just trying to get faster but I love working with heavy barbells :). Just curious how challenging the weight is for you when you opt to scale. For instance during the Open the scaled weight feels like a waste of time (moving an empty barbell or whatever) so I’m trying to figure out how to scale for where I’m at.