Weekly Workouts

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Helloooooo out there! I hope your Monday morning is off to a wonderful start! Even though I ended up on the couch last night because I couldn’t sleep, I woke up with Jackson cuddling in my armpit so I’m happy as can be. After traveling so much, I’ve been spending most of my days just cuddling my pup. Why are dogs the best ever?

Anywho, it’s been so nice to get back to a routine after traveling the past two weeks. I’m now back at home and back to doing CrossFit 5x per week. The only thing that has changed is I have to modify a good amount. After years of competing in CrossFit, I have some injuries and issues that I have begun to deal with as I get a little older. I’m seeing a chiropractor weekly and now I’m no longer doing overhead squats, barbell snatches, handstand push ups and barbell push jerks. I have no interest doing any other workouts regularly at this point so we will see how modifying workouts goes!

The main reason I continue to do CrossFit and find ways to fit it into my abilities is for my own state of mind. I shared last week on the blog and on my podcast that I had a hard time at other gyms because I found myself falling back into old habits and talking badly about myself whenever I saw myself in the mirror…which was the entire time at every gym I went to. My CrossFit gym doesn’t have mirrors and we don’t talk about getting a tighter butt or slimmer legs or a bikini body. We just talk about what’s going on in our lives and what we are going to squat that day or how far we made it in our workout.

I still have some negative thoughts and behaviors happening, but since I’ve gone back to CrossFit full-time, those thoughts have slowly started to disappear. I share this entire experience because I know other women go through this. I know I’m not alone in these feelings. And if you’re going to a gym where you work hard but you continually feel like it’s not enough, it might be time to take a look at what that workout is doing for your psyche. You deserve to be proud of your hard work and how far you have come, and a gym should make you feel that way every time you walk in.

I refuse to hate myself. You should too.

Sunday – Rest Day

Monday – Hotel Workout at Miramonte Resort in Palm Springs – See Video Here

3 rounds of –

  • 20 cable back squats
  • 7 pull ups
  • 5 chin ups

Then after I did 10 min ladder of –

  • 3-6-9-12-15-18…etc DB front squats
  • 9 bench v-ups

*you’ll perform 3 front squats then 9 v-ups, then 6 front squats then 9 v-ups, then 9 and 9, 12 and 9 and so on until the 10 minutes is up!

Tuesday – Inferno Pilates Class at Bikram Yoga Plus in Palm Springs

Wednesday – Rest Day

Thursday – CrossFit Broadway Class

Snatch: 14 mins to find a heavy double. Reset between. – I modified and did squat cleans instead of snatches – I worked up to 125#

Then For Time: (10 min cap)

50 Wall Ball

40 Alt DB Snatch (50/35)

30 T2B

40 Alt DB Snatch

50 Wall Ball

I finished at 10:00 using 30#

Friday – CrossFit Broadway Class

Deadlift : (16 mins)

  • 7 @ 65% – 125#
  • 6 @ 70% – 135#
  • 5 @ 75% – 145#
  • 4 @ 80% – 155#
  • 5 @ 75% – 145#
  • 6 @ 70% – 135#
  • 7 @ 65% – 125#

Then 8 min AMRAP OF:

  • 15/12 Cal Row
  • 15 Push Jerk (115/75)

I got 5 rounds + 12 calories using 65#

Saturday – CrossFit Broadway Class

With a partner, complete 75-60-45-30-15 of:

  • calories on the rower
  • power snatch (95/65)
  • thrusters (95/65)

We finished the round of 60 reps then we finished 128 reps using 45#

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Free Travel Workout:

Monday’s Workout

3 rounds of –

20 cable back squats

7 pull ups

5 chin ups

Then after I did 10 min ladder of –

3-6-9-12-15-18…etc DB front squats

9 bench v-ups

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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! You seem to be so self aware, knowing that other gyms weren’t working for you. I hope to be like this one day. Did you do anything specific to get where you are or just listen to your intuition?

    1. i think it’s just important to reflect on how you are feeling and why. it’s the same when it comes to food. if i feel like crap after i ate something, i figure out what that thing was i ate and i stop eating it. and that goes for workouts. if i’m feeling shitty about myself while taking care of myself, it’s time to re-evaluate what i’m doing so i can get back on the right track. our bodies really do speak to us when we are taking care of them, we just have to take the time to listen and understand all of it

    1. it just depends on the day and what has been going on throughout the week. instead of snatches, i’ll do squat cleans or DB snatches. instead of handstand push ups, i’ll do regular push ups, and instead of OHS, i’ll do front squats!

  2. “I refuse to hate myself. You should too.”

    Amen sister!!!!! I’m 20 weeks pregnant and have creeping feelings about body image. This is not the time to think that way, and it never should be! Thanks for your honesty and wise words.

    1. girl, you have no reason at all to feel any kind of body image issues… you’re growing a tiny human. it’s a miracle! embrace those changes… it all ties back to growing your tiny human. your body is doing amazing things, and so are you. you’re wonderful. no reason at all to hate yourself. if you haven’t already, check out birthfit. even four years postpartum, it’s given me some good insights and some good ways to move.

  3. Had so many of the same issues re: crossfit. My shoulder was so out of wack for so long… I been consistently doing peformanceRx’s bulletproof shoulder program and its actually working…. they have a bunch of other programs too. It’s definitely slow and steady progress, but worth checking out 🙂 xoxox

  4. Just want to thank you for your continued very informative, refreshing and hilarious posts about food, life and shopping, but mostly for someone who used to Crossfit 4 times a week and loved it…..and just recently moved to South Carolina and sneaking up on 50 years old (yikes) at the end of November….am finding that I can do the movements at my $20/month gym…..have a great guideline from you on what to do in a place that doesn’t lay it out for you like Crossfit does, and my butt looks pretty damn good. Thank you! Love your stuff.

  5. I love that crossfit gyms don’t have the mirrors! I’m always comparing myself in yoga classes and sometimes feeling down on myself.

    You have the best body, I use it for inspiration all of the time!! Thanks for sharing 🙂

  6. You put so perfectly what keeps me coming back to the CrossFit gym even tho I too am no longer participating in the wod and spend time in the back of the gym doing my own thing. I can’t quit this gym and it’s probably because, as you said, the attitude at CrossFit is so much healthier.

  7. Would love to see a post/video on what equipment or machines you use at the gym. Going from Crossfit to a traditional gym is overwhelming – no prescribed workout and lots of equipment you don’t have at Crossfit. I really want to supplement my Crossfit WODs with the gym on active rest days, but have no idea what use beyond cardio machines and free weights.

    1. I don’t use much equipment while at a traditional gym, i mostly use dumbbells, kettle bells and barbells. but if you look back on my instagram, you’ll see me working out in a traditional gym and the equipment i used along with how i used it

  8. Hi Juli,

    Did you get something to hold up your computer when working on the couch? I am having some neck issues and I sit in my bed on my laptop a lot. Just curious if you have any recommendations.

    Thanks!

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