Weekly Workouts

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Does washing your hands actually work when it comes to sickness? Because I was my hands all.the.damn.time. and I’ve been sick so much this year. A couple years ago, when I was still competing in CrossFit, I spent all day at the gym and rarely washed my hands and I was never sick. Ever. Now I’ve had bronchitis, 2 colds, and another cold now. It makes so sense. I eat just as healthy, workout, and I spend most of my days in my own house, not around sick people. Help me understand this!

So I’ve been changing up my workout routine a bit lately. My knee has been really hurting so I’ve been laying off of squatting or heavy lifting while I get it under control. That means I’ve been doing a lot of FIT classes lately at our gym. FIT is our boot camp/circuit training classes that we offer that use light weights and different movements that you don’t always get with CrossFit. I’ve been really loving them, especially trying new movements like on the TRX. I’m going to do my best to take as many pictures as possible while doing the movements so it’s easier to explain them in these posts. But these movements are great ones to try in a home gym or gym near you! Hope you love em!

Monday – Rest day

Tuesday – CrossFit Class – This little sprint workout at the end made me taste pennies. I think that means I’m not in very good shape, but man was it fun!

Snatch Deads: 5 x 2 @ 105% with pause at knee. ( 10 mins) – 145#

IMG_3364 IMG_3365 IMG_3366

Power Snatch: 3 x 7, Touch n Go. Adding (10 mins) – I got to 95#

5 Rounds For Time Of:

15 KB Swings (70/55) – I used 45#

15 Box Jumps (24/20) – I used 20″

I finished in 5:18

Wednesday – FIT Class

*Run the stairs between movements*

20 bulgarian split squats (each leg) with 35# barbell on back

20 steps ups with kick back (each leg) with 35# barbell on back

20 TRX crow abs: plank with feet straps – bring knees to right elbow, to both elbows, then the left elbow (that equals 1 rep)

with band around shins, 10 jumping squats- 10 lateral steps to left – 10 jumps squats- 10 lateral steps to right

20 TRX crow with hands on wall ball or bosu ball

Then go through the movements again doing reps of 15 with running the stairs

Screen Shot 2015-03-05 at 10.27.16 AM Screen Shot 2015-03-05 at 10.27.33 AM Screen Shot 2015-03-05 at 10.28.12 AM Screen Shot 2015-03-05 at 10.29.11 AM

Core afterwards:

2 times through

10 sit ups with the medicine ball

20 sit up pass throughs with ball (v up, pass the ball from hands to feet and back from feet to hands)

30 crunches

Thursday – CrossFit Class – Since my knee has been bugging me but I don’t want to lose my butt from not squatting regularly, I have sometimes been doing box squats. If you want to learn proper form with box squat, check this out.

Back Squats: 5 x 3. Adding. (14 mins) – Between sets 30 sec of HS Walk Practice. – I got to 145# going to a box (see below)

Every minute on the minute for 8 minutes

2 Power Clean & Push Jerk (75% of 1 rep max) – I used 105#

30 Double Unders

Partner row: Each partner must row 5×200, switching every 200m (2000m total between the two partners) – My partner and I rowed our 2000m together in 7:01


Friday – CrossFit Class – Here’s the thing, now that I don’t compete in CrossFit anymore, I really could care less about getting better at some things. Like chest to bar pull ups. I don’t care if my chest comes in contact with the bar, I really don’t. So when there are chest to bar pull ups and my coach tells me to do chest to bar pull ups, I refuse and do regular kipping pull ups. I’m just there to get my sweat on, breathe heavy and move fast. So this workout below, the same workout in the CrossFit Open last year, was just annoying to me because I’m not going to be better than last year. I don’t want to be better than last year. That means, within minutes my workout is over and I’m stuck twiddling my thumbs, not breathing heavy or anything. Pssssssh. Waste of a workout.

WORKOUT 15.2 (RX Division)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

I honestly don’t even know what I got. All I know is that after I finished, I drank 5 sips from a beer I thought I liked then grabbed dinner on the way home and woke up feeling sick again. Eff this cold season. And eff chest to bar pull ups.

Saturday – sick day 🙁 walked for an hour around the park with Jackson

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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.


25 thoughts on “Weekly Workouts”

  1. i think if your knee is hurting like you said you should rest it instead of work out so much!! listen to your body, girl!! it obviously isn’t very happy. just my opinion. i’ve forced workouts in the past only to end up more injured and needing months off.

  2. Ok, how many times did it take you to get the shot where you’re balancing on the ball with your feet in that trapeze??? If it were me trying that dam thing, I’d be falling to the side with my feet tangled up. HA! I’d be a hot mess! I like your Saturday activity…..I love walking the dogs, so peaceful and relaxing.

  3. Your FIT classes look like so much fun. A few months ago I left my box and joined a regular gym. I’ve really been enjoying taking my time with my workouts and focusing on form and going lighter.

    Also, I was having hip/knee pain and I stopped squatting for two weeks. I made sure to spend extra time warming up and used light resistance bands to do glute kickbacks and “wake up” my gluteus medius. I also focused on hip mobility and *knock on wood*, I feel great now!

  4. I got a cold over 5 weeks ago, it went away for a few days, then turned into bronchitis that WILL NOT go away! Urgent care gave me antibiotics (for a non-infection so that’s pointless), an inhaler, and some rx cough syrup that seemed to induce a coma…I still cough and cannot get enough oxygen in wods…this is ridiculous!! Hope you feel better soon! PS, this time last year I had just started cf and couldn’t even come close to a single pullup, and yesterday I tried 15.2 as prescribed and I will never do that wod again. I did single chest 2 bars and they took me forever and it was a stupid waste of 3ish minutes! I want to be strong but 15.2 is for the birds.

  5. I knew I didn’t have chest to bars, so I scaled 15.2 and did pretty well. I got my first pull up at the beginning of 2014, so I’m pumped that I can actually do a bunch in a workout now 🙂

  6. This year has been awful for my family and I with illness. We’ve never been so sick, yet still maintaining our “healthy” lifestyle with food and fitness. Very annoying! Hope you feel better soon!

  7. Mixing up workouts is always fun! I didn’t end up doing that open workout because 1) I was letting a pulled muscle fully heal and 2) I knew it would be a waste of time for me as well. I hate OH squats but at least I’m starting to get better at them.

    As for washing your hands and getting sick, you probably are getting more sick now because you’re washing away all of the good bacteria that your body needs to stay healthy. There’s plenty of research showing how using a ton of hand sanitizer and washing your hands a lot can actually weaken your immune system.

  8. There are lots of super nasty bugs going around this year! I work at a Children’s Hospital and we have been hit super hard by everything! You should definitely try a Vitamin C supplement. I have coworkers that swear by it.

  9. Wait. You taste pennies?? I have never told anyone because I thought it was so weird…. That’s what I taste when I push myself in a sprint!! It happens at the same time I hear my temple vein pulsing…. lol.

  10. Hi Juli! It’s definitely a bad winter for bugs. I was sick for 2 weeks with a cold, and I haven’t been sick in 3 years!! Hope you feel better soon.

    BTW, where do you get your spaghetti strap tanks?

    Thank you for writing your blog! It was one of the first ones I found when I went paleo 3 years ago, and I’ve kept up with it ever since. My husband and I are going to Denver & Boulder next week, and I have my Juli list of restaurants & shops that we need to visit. 🙂

  11. Hi Julie…..Are you taking your vitamin D3? I swear that has kept my family and I healthy for the last couple of years! I give the kids (10 and 12yrs) 2500 IE per day and I take 5000 IE.

  12. We are on the same track when it comes to the gym. It only took me 4 years to figure it out. I started at a hardcore gym with many “crossfit stars” and was memorized by that. Back in 2011, it wasn’t a pipe dream to think that anyone could get good enough to at least qualify for regionals. Now the pool is so big that its nearly impossible.

    Anyway, I really pushed myself on movements that I wasn’t ready for – butterfly pull-ups, muscle ups, and squats. I really messed up my hip and shoulder as a result. It took 6 mo for my shoulder to recover but I needed extensive PT for my hip.

    I never had an arthroscope so I don’t know if it was a partial labral tear, but we strengthened my glutes and corrected my pelvic tilt which ultimately reduced the daily pain.

    I still crossfit but I do light weights – usually 55-75 for overhead stuff and 85-115 for leg days. I can squat again without pain and I feel great! I still get some pressure from the crossfit community to go super heavy and hardcore, but since I switched gyms, its been night and day. I found a group of girls that do the same type of training and its just been awesome.

    I love crossfit despite the ups and downs (and i know there will always be critics) but you just gotta do what works for you! PS Juli can you do more daily eats blog posts! I loved those! And of course I always love fashion fridays…I’ve spent a pretty penny since you started those. :p

  13. So… I use to get sick ALL THE TIME. Everyone use to joke that they knew when something was going around because I’d catch it first.

    That all changed when I started upping my intake of fresh squeezed lemon juice and honey! I try to have it daily. Either in some green tea or even just some warm water. I am probably sick a quarter of the time I use to be. It’s cheap and easy so worth a try!

  14. Probiotics! I haven’t been sick since I started taking probiotics about 2 years ago. No joke! I used to get a cold or sinus infection at least 2x a year. No more and I know it works because my husband has had several colds in that time that I didn’t pick up! I buy Garden of Life brand at a coop in Milwaukee.

  15. Thanks for posting your workouts as I use them as a guide:) I can’t do all the moves due to a back surgery but I like the variety that you have! Thanks and keep on posting please:)

  16. Yes washing your hands DOES work!!! If you knew what was in the equipment (ugg). You are protecting yourself from the people who do not wash their hands after using the bathroom, wiping their snot nose and touching their genitals (well they do!). Washing your hands in that environment probably prevents more GI illnesses because you aren’t getting contaminated feces in your own GI tract. However, this season has smacked us with some particularly virulent bugs. In this case if someone coughs or sneezes by you….it’s all over and the hand washing won’t necessarily prevent you from getting that virus. Our ICU’s have been packed because of influenza and other viral illnesses going around….even young healthy people are getting critically ill! So on one hand you are sick this season but on the other, your body has been able to fight it without getting to that point. Believe me washing hands and washing often is still VERY important!!!!!!!

  17. Dumb question: what’s the difference between a sit-up (with the med ball) and a crunch?

    I made the braised short ribs with cauliflower today. Holy sh! I never liked cauliflower rice that much but I will be making puréed cauliflower forever because of you! My vegan boyfriend was super jealous, I could tell.

  18. I second the comment about probiotics. Especially if you were given (and took) antibiotics for your bronchitis(?), you are probably getting sick because the antibiotics killed off all your good gut bacteria.

    Try probiotics. You can get Culturelle at Target.

  19. I love your workout posts, even though I no longer CrossFit.

    I’ve been dealing with some serious health issues and finally accepted that CF was too much for me.

    It also stopped being fun. The workouts were repetitive and I felt that I was no longer making any progress. I started to dread going to the gym because of the attitude from some of the coaches, who felt I should be pushing myself harder than I knew I should.

    I hope to find something else, and the FIT workouts look like fun, but for now I am focusing on my health.

  20. I used to get sick all the time but now not so much. I do all the vitamin C, gut health, fermented foods, probiotics, lemon, cleansing, etc. etc. which really helps but the one thing I have found is that I had to cut way back on cardio. I used to do more cycling and intense cardio-based workouts and found it just didn’t work for me. Even when I tried out crossfit for awhile, it was too much intense cardio and I got sick. Had to def listed to my bod and not do the wod =/ Mostly now I do a less intense cardio circuit training/weight class, pilates, yoga, etc. and it helps me lots.

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