Gooooood morning! I wish I could act like it was a good morning over here, but it just isn’t. It’s been since Friday since my Facebook business page was hacked and I still haven’t been able to talk to anyone at Facebook. Obviously, it’s been the weekend so that makes sense, but with everything going down with Facebook being under fire at the moment, I don’t have any big hopes in getting in contact with anyone through the week. I’m a VERY small fish in a giant pond. So just a heads up – if you see anything on your newsfeed of random spam links, it’s obviously not me. If you’ve been following me for any sort of time, you know I only share links to my blog, to my outfits, and to my instagram. I don’t share links to upsetting, cruel or just gross articles. And if you see those articles, REPORT THEM. If you go directly to my Facebook page, you most likely won’t see any of that content. The hackers are only sharing it on other people’s newsfeeds. But if you see one of those links, report it. The more we can report my page as spam and hacked, the more likely Facebook will step in. I’m definitely close to shutting down my Facebook all together, but with a list of around 350,000 followers that I’ve organically grew over the past 7 years, I feel like I need to do everything in my power to regain control before I shut it down. Sorry again for any upsetting content you may have seen.
Even though I’m pretty sad about everything that has happened over the weekend, I’m incredibly happy that the CrossFit Open is over. I watched the last heat of our gym workout on Friday and actually celebrated when I saw there was only 2 more minutes left until the open was over for the year! And now I can decide how I want to take care of myself. And I’m going to kick that celebration off this week with trying some new classes – first up, I’m going to try out some yoga classes around town while I also do my glute accessory work. I’ve never been a huge fan of pilates or yoga, but I’m hoping I can find a yoga class that speaks to me since I’ve always wanted to work on my mobility and flexibility.
I’ve lost a little bit of love for CrossFit because of the open so I’m hoping this week away makes me miss CrossFit and want it back. But I refuse to stop moving so hopefully getting some stretching along with glute workouts will make my body feel amazing.
In the meantime…what workouts are you loving at the moment? What’s make you feel your best? And do you have a favorite kind of yoga workout you like to do? I plan on going to Core Power Yoga to try out their yoga sculpt and a couple other classes they offer. I’m excited to still lift by myself while moving my body in ways I normally don’t. Can’t wait to hear what you guys are loving at the moment!
Sunday – Rest Day
Monday – Accessory Work (see video here)
3 rounds of:
- 15 V-squat
- 25 feet elevated glute bridge
3 rounds of:
- 20 medium banded hip abductions into 10 barbell hip thrusts followed by 20 more banded hip abductions
- 20 weighted 45 degree rounded hypers
3 rounds of:
- 12 weighted Bulgarian split squats into 12 body weight Bulgarian split squats (each side)
- 20/20 lying hip abductions
- 15 heavy band sumo hip thrusts
Tuesday – CrossFit Broadway Class
Every Minute on the Minute x 12, Alternating
- 14 Alt Pistols
- 10 Ring Dips
I did 14 pistols each time and 8 dips on a box
Then 24-21-18-15-12-9 Reps For Time Of: (13 min time cap)
- Cal Row
- Power Snatch (75/55)
I got through the set of 15 Rx
Wednesday – Rest Day
Thursday – Accessory Work (see video here)
3×15 landmine squats into landmine deadlifts
3 rounds of:
- 10/10 foot elevated back step lunges
- 5 banded hip thrusts into 5 banded hips elevated hip abductions x5
3 rounds of:
- 15 cable pull throughs
- 15/15 donkey kicks
- 15/15 lying clam raise (hate that name)
Then 10-8-6-4-2 banded barbell hip thrusts, increasing weight each set
Friday – CF Open Workout 18.5
As Many Reps As Possible In 7 mins Of:
3-6-9-12-15-18-21……..
- Thrusters (100/65)
- C2B Pull Ups
I got 93 reps Rx
Saturday – CrossFit Broadway Class + Accessory Work
20 Minute As Many Rounds As Possible of:
- 9 power cleans (135/95)
- 9 burpees
- 200m run
I got 8+13 using 75#
Hip thrusts – 3×10 @ 125#
Hip thrusts drop sets –
- 8 reps at 185#
- 8 reps at 165#
- 8 reps at 145#
3 rounds of:
- 8/8 Front rack split squats @ 85#
- 10/10 High box step-ups – 3×8
3 rounds of:
- 20/20 Side lying hip raises
- 15 KB Romanian deadlifts
- 20 Feet elevated 35# barbell glute bridge
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Free Travel Workout:
5 rounds for time:
10 pike push ups
20 burpees
30 air squats
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I come from a background of 10+ years of body building and cross fit style workouts – 4-5 days per week and also some running a few times per week. I’m nearing my 30th birthday this coming summer and I have to say that I’ve learned this last year that this frequency and intensity is no longer sustainable or healthy for my mental or physical health. I’ve really had to scale back due to poorer recovery from aging and not seeing the physical results I once was, and I’ve found that sticking to 2-3 days per week of strength workouts and just going on a hike and doing some hatha or vinyasa yoga on the other days has given me a better body than pushing the pedal to the floor constantly. Once you have a good muscle base established (which you do), it doesn’t take nearly as much volume or frequency to maintain your fitness as it does to attain it. More isn’t always better and the older we get, the less we benefit from frequently strenuous exercise and the more we benefit from calming, stress-reducing movement patterns. It took me a few years of practicing yoga a few times a week – I stream Fightmaster Yoga from YouTube at home, so don’t give up on it too soon. I hope you can find the balance you are looking for. Also, just wanted to say I have followed your blog since 2011 and I want to say thank you for always being as transparent as you have about what you’re going through. Best of luck in finding a routine that works for you!
i totally feel that same way about getting older and how you body takes to it. i still have this fear of losing everything i’ve built (muscle wise) if i don’t stick to the intensity i did before, but i also just physically can’t. i’m excited to see what a little change to my routine looks like physically moving forward!
Any interest in RKC-style kettlebell training? It’s my favorite thing, and actually I need to get back into it. I go to The Fitness Branch over in RiNo and LOOOOOOOOVE the workouts – the Saturday Sandy’s are pretty killer. Plus the owner, Leandra, was a physical therapist and when injured has been really helpful in giving me things to do to work on my issues.
I wanted to suggest barre3 to you. I’ve been going to classes for over a year now, and the benefit for me has been mental as well as physical. Actually, it took me several months to truly connect to my core and breathing, and it was so exhilarating once it all clicked for me. I know there are a few locations in the Denver area. Looking forward to reading more of your health journey!
Try The River yoga!! They are my favorite yoga studio in Denver. It’s on Delaware off of Speer. Joy is personally my favorite instructor (she teaches Sundays at 10am). But all of their instructors are good and they incorporate a lot of core work. I always feel like I got in a good core workout. If you check out one of their flow classes you might really like it. I didn’t really like yoga to begin with, either, and this studio has made me really enjoy it and look forward to it. It’s always different and it challenges me in different ways! It is primarily hot yoga, but they also offer classes without the heat. 🙂
i’ll have to check that out! thanks for the recommendation, shannon!
Hi Juli,
I am doing the opposite of you right now and diving into Cross fit for the first time! I usually do more cardio based exercises but want to get stronger overall. I have my first class on Monday. Any advice for a first time crossfitter?
just don’t let your ego get in the way and stay light until you really dial in your movements and form!
Hey girl! I’m a trained yogi. I can’t speak very highly of core power but I have enjoyed a couple of the classes I have been to, guess I’m a bit of a yoga snob. I am a Prana Vinyasa Flow teacher, under Shive Rea. I was always driven a little nuts at how slow some yoga styles can be. I gotta move to meditate! Prana Vinyasa is all about movement with alignment (so you are always flowing) and BOMB sequencing (i.e. hard and creative). I think it is a great type of yoga for those of us from a cross-fit and athletic-heavy background. I’m up in FoCo and don’t know too much about the Denver yoga scene but I think Samadhi Yoga teaches some Prada Vinyasa classes if you get a chance to check out a couple of studios.
Hi! My primary workout is CrossFit, but I found I love Aerial Yoga to mix it up every now and then. It’s really good for stretching and learning how to get twisted up in poses on the silk hammocks is challenging but lots of fun! I never do any other types of yoga, and I only know a few of the most common yoga movements, but I don’t find that to be an issue with this class because they all change a bit since you are yoga-ing with the hammock.