Weekly Workouts

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Like my class wall squats? They loved em!

This past week was all about working through some sickness. I got bronchitis a few weeks back and I took care of it right away. BUT I’ve still felt like crap somedays as my immune system is trying to build itself back up. So I’ve had my on days and I’ve had my off days. Thankfully nowadays I’m not one to pressure myself into going to the gym if I don’t feel good. I really do love working out so if my body says don’t go, I don’t go. Simple as that. Since I didn’t feel great a handful of days, I made the most of my on days and tried to go out as hard as possible. And since my knee has been bugging me lately, I’ve started to squash to a box so I’m only at 90 degrees while it heals itself up. Turns out, doing higher squats is my new favorite right now. Sorry, CrossFit. I know that’s not your thang.

Sunday – Rest day!

Monday – This was the first time I tried box squats. If you’ve never done box squats before, they’re awesome. Set up a box behind you to go to your preferred depth, I went to 90 degrees, sit back on to the box to release tension in legs then start squeezing your butt and stand. Please understand, I’m writing this down in the simplest terms ever so feel free to read up or watch some youtube stuff to help with your form. Speaking of youtube…I just watched about a bazillion interviews for 50 Shades of Grey. Just saying. Just cause.

Power Clean + Front Squat + Split Jerk. 12 mins to find heavy combo – I got to 125#

Back Box Squats: 3 x 5. All sets at 83-85% (I went to a box that got me right to 90%)

6 min AMRAP OF:

10 Power Cleans (135/95) – I used 85#

20 Wall Ball

I forget. Poop. I got 4 rounds + something…I think. Sh*t, I don’t know.

Tuesday – I cannot tell you the number of times I’ve done this workout. Way too many. I did this workout for the first time in the CrossFit Open in 2011 at CrossFit Verve. I can remember the setting, I even remember who my judge was, but I don’t remember my score. And I did it twice. And I did it last year in the Open again. And I still can’t remember any of my scores. Way to go, Juli.

Deadlift: 6 x 2. Adding. (15 mins) – I got to 200#

5 sets of 40 sec HS Hold / 20 sec Rest. – All sets without coming off the wall – We did ours toes and nose to wall

From the 2011 CF Open

10 min AMRAP OF:

30 Double Unders

15 Power Snatch (75/55)

I got 6 rounds Rx

Wednesday – So I LOVE overhead squat. Love it. I used to be able to overhead squat more than I could front squat. Makes no sense. Anywho, a year back or so, I hyperextended my elbow and ever since then I haven’t been able to do many squats at a heavy weight. Like this workout, I had to stay at 65# because my elbow starts to hurt soooo bad. Have any of you ever had this issue? And how did you solve it?

Snatch Deadlift – Hang Snatch – OHS – 12 mins to work on technique or go heavy – I got to 110#

20 sec work / 20 sec rest for 6 sets – Toes to Bar. ( For Total Reps) – I got 43 reps

5 Rounds For Time Of: (13 min Time Cap)

12 OHS (135/95) – I used 65#


12 Box Jump Overs (24/20)

I finished in 10:35

Thursday – Rest day, sick day 🙁

Friday – Rest day, sick day 🙁

Saturday – This workout was effing awesome. I love longer, lighter workouts. I pretty much just want to do all workouts at 55#. This workout was just so great and my legs were smoked afterwards. I haven’t done that many box jumps in FOREVER, so I could actually feel them in my inner thighs. Weird, but awesome. Summer season is coming!

3 rounds for time:

30 wall ball (20/14)

30 sumo deadlift high pull (75/55)

40 box jumps (24/20)

40 push press (75/55)

200m run

1 minute rest

I finished in 26:09 Rx

New Favorite Workout Songs:

  • Love Me Like You Do by Ellie Goulding
  • Bootie in Your Face by Deorro
  • Shut Up and Dance by Walk the Moon
  • Push Play by Miriam Bryant
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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.


8 thoughts on “Weekly Workouts”

  1. One of our coaches just wrote a whole post about box squats and their benefits vs regular squats (http://www.crossfitgainesville.com/index.php/item/3479-tuesday-1-6-2015.html). Basically, box squats help build your explosive strength coming out of the bottom of a squat, because you don’t have the tension you’d normally have squatting lower. He explains it way better than I am.

    Also, I’d be way more likely to see a 50 Shades musical than the movie. How hilarious would that be?

  2. I saw the musical! It’s a parody and freaking hysterical. A fun GNO if it comes to your area. Oh and Hi Julie you are hysterical too.

  3. i had been thinking about asking you if you do any sorts of mobility or take any supplements. i’ve had shoulder issues since starting crossfit and i’ve just started taking a mobility class my box offers and taking fish oil for inflammation. hoping i see results! i tried acupuncture and i think it depends on the injury, i didn’t really notice a change for my shoulder.

  4. Your elbow definitely sounds like an instability issue. Basically avoiding the movements that provoke the pain/hyperextend your elbow is the best start. Seems really basic…but it’s similar to a lot of injuries in that sense. There are also braces you can wear for that issue to kind of keep it stable. I’d check with an orthopedic doc in your area or a good chiropractor who can help you out. Hope that helps!

  5. Juli…Have you ever considered hypermobility as a cause of your elbow problem? You also mentioned knee problems, and after being recently diagnosed myself, my doc told me the “hypermobile” athlete usually ends up with shoulder/elbow/knee issues.

    May be something to consider!

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