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 think it’s a brave and wonderful thing to try workouts you might not be used to or might believe that you don’t like–but you know that not EVERY teacher is the same, not EVERY approach to that kind of work is the same. I hear core power yoga is awesome, but I haven’t yet brought myself to try the 7 day free trial at the CPY by my apartment. I’m afraid to fall in love with it and then not be able to afford it OR find a reasonable way to fold it into my workout routine.
Have you heard of the Les Mills classes? That company makes classes that fit well into mainstream gyms, and the classes are in many different workout ‘disciplines.’ One of the most popular ones is called Body Pump, which is sort of a systematic weight lifting class that follows a low weights/high reps approach to strength work. ANYHOW, Les Mills has a yoga-based class called Body Flow which combines movements form yoga, pilates, and tai chi and sets it all to contemporary music. While it’s the kind of yoga-based work and mind-body work that is LIKE yoga and while it uses a lot of yoga moves, because it’s choreographed to music and it’s all ‘packaged’ to fit into a gym setting, there’s something a little bit more…extroverted? sassy?…about it that might be more approachable, I guess. For me, Flow was a sort of ‘gateway drug’ into yoga. And it’s fun, I think, to re-think contemporary radio songs in a yoga-ish way, or to break apart movements so that when you’re doing a butt-load of Warrior IIs, you’re A) holding them on the 8-count within a song (so you know you’ll get out of it soon enough…) and B) not always getting into that pose by doing fifteen butt-loads of sun salutations. For the yoga purist, Body Flow might not be the thing to do, but maybe you’d be up for giving it a shot?
I know Les Mills has a pretty solid presence in gyms in the Denver area. Maybe it’s something to try? Maybe not. I think it’s fun…
I was also going to suggest BodyFlow! BodyPump is also a fabulous class! Totally agree with BodyFlow being very approachable and being choreographed to music is great!
i’ll have to look that up! thanks for the recommendation!
I loved Body Flow!
i have struggled with enjoying yoga and am also trying to embrace it for the same reasons you listed. i find i like the classes that are slightly slower and focus on deep stretches rather than a sweaty workout.
as for actual workouts, i have been doing Alexia Clarks program and have LOVED IT! not a class to go to, but she writes up 5 solid workouts a week and that have completely transformed my strength and fitness.
my gf just started doing Alexia Clark’s workouts and totally loves it!
I’ve been incorporating Sumits Yoga a couple times a month. Its hot yoga, to current top 40 songs. Looks like there’s one in Littleton. I’ve only gone to the Community classes, which are cash donation classes. That way you can go when you want and not be locked into a membership. I always feel amazing afterwards.
You could also check out the Down Dog app on your phone. Its really customizable as far as skill level, time, music, target areas, cues, pace.
For pilates, go the Fierce 45!! We have a lagree studio here in St. Louis and its a real booty killer. So challenging to move slow, when you’re used to moving fast in CF.
whaaaaaat? yoga to top 40s? yes please! that sounds so fun!
REALLY great to hear someone in the fitness community admit their struggles with finding balance/work outs for them. I like CPY sometimes…I really DO NOT like their yoga sculpt just FYI, so don’t worry if you don’t bond with that class, their CP2 and yoga power is my favorite. I like a good vinyasa or asana alignment based class. A power yoga class might be something you bond with as well.
excited to try them all out and see what i connect with! thanks for sharing your experience!
Juli,
I have been reporting the links from your page and hoping you get your page back soon. I will admit some were pretty funny i.e. reusable toilet paper LOL…but from a business standpoint its a total bummer and those hackers are jerks.
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https://renaissanceperiodization.com/shop/rp-female-physique-training-templates-2/
i’ll check that out, thanks so much! And thank you for reporting those links, i really appreciate it!
I also have had a hard time getting into yoga. I really like TRX classes
CorePower Yoga is the BEST!! I take a sculpt class 2x/ week and then their C2 classes for stretching/mobility. Finding a teacher you love and who inspires you is everything. Hope you love it 🙂
excited to try out both of those classes this week!
I was OBSESSED with Crossfit and it was turning into the only thing I would do and thought if I DIDN’T do it I would lose my level of fitness. I commented on a previous post of your with this issue/mentality and am happy to say I have been working to turn it around. I swim in the pool, at my work, on Mondays, and when the weather in New England starts to finally turn around I will be running on Saturdays. I do love yoga and go once in awhile and would recommend a Vinyasa or Power Yoga class for you. Core Power Yoga is great especially for hot yoga and sweating out all the toxins. The company has a good variety of classes from which you can choose, and I am sure you will find one you love.
excited to try core power out and sweat out everything!
I favor yoga classes which focus on deep and prolonged stretching. The positions are challenging to hold, so I feel like I actually worked, but the stretching still feels restorative.
I work out at a boxing gym, and I’ve been taking 2-3 boxing classes a week as part of my training. I love it, and after 5 years it still hasn’t gotten old. There is always a new skill to learn, and the workout scales easily to your fitness level, so long as you are able to push yourself to punch harder/faster. Would you believe that my idea to try a boxing gym actually came from doing Taebo tapes with my mom when I was a little kid?!
i’ve heard of one good kickboxing class around town. it may be time to drop in!
Hey Juli! I have been doing Barre Code for a few months and love it. They have a bunch of different types of classes besides barre, such as Brawl – cardio kickboxing. It’s so fun! I go about once a week just to mix it up a bit. Pretty sure you can try out a class for free, or at least a low cost.
ooooh that’s fun they have cardio kickboxing!