Weekly Workouts

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Good morning, beautiful! Did you get your Sunday night beauty rest in or did you wake up a complete mess like me today? I woke up sweaty, needing way more coffee than I ever consume, in a complete panic that I threw away an important document. Damn Mondays. But who cares about my messy-ness, let’s talk about workouts because it’s Monday and time to get after it!

Workouts were all CrossFit workouts this week. I just wasn’t able to make the FIT class times so I just stuck with my normal CF routine. By the end of the week, I had nothing in me. No drive, no strength and not a care in the world about the workouts. That’s why I love switching it up with FIT workouts at my gym. Speaking of switching it up, I really had someone ask me to post more workouts that can be done at home. So what I was thinking is that I can post either my FIT or CF workout and give you some modifications of how to create a workout at home with just body weight! Whatcha think? That way you’ll be able to do these workouts at home or while traveling if you can’t make it to the gym or just aren’t a gym person! Can ya dig it? Rad. Totes doing it. Now let’s talk about the week.

Sunday – Rest day because it was a post-wedding hungover day. Totally was planning on working out, then the wedding really kicked my ass. Can you work out hungover? I find it more and more impossible every year.

Monday – Our gym is doing this new thing were we are doing moderately heavy weight for max effort reps, in hopes of getting stronger. I do not care about getting stronger so I stay on the lighter side to just get a little burn on. I just want to feel in shape so putting extra weight on the bar now just ain’t my thang.

Squat Snatch: Every minute on the minute for 10 minutes

min 1 & 2: 2 reps each minute @ 70% – 85#

min 3 & 4: 2 reps each minute @ 75% – 90#

min 5 & 6: 1 rep each minute @ 80% – 95#

min 7 & 8: 1 rep each minute @ 85% – 102#

min 9 & 10: 1 rep each minute @ 90% – 109#

Goal is to hit all 14 reps!


Deadlifts: (10 mins)

Max Reps at 76% – 155# – 12 reps

Max Reps at 71% – 145# – 15 reps 

Max Reps at 66% – 135# – 18 reps 

You should aim to get as many reps as last time!


5 min AMRAP Of:

10 Burpees

10 Toes To Bar

I got 3 rounds + 13 reps


Alternate between finding: (10 mins)

3 Rep Max Weighted C2B Pull Up / Max Effort Strict C2B Pull Ups – I did strict pull ups

3 rep Max Def Strict HSPU / Max Effort Strict HSPU to target. – I did strict hspu to a small mat



With a running Clock.

@0:00, 3 RFT Of:

50 Double Unders

15 Push Jerks (155/105)

I finished in 5:25 using 85#

@9:00, 3 RFT Of:

30 Wall Ball

7 Muscle Ups or 12 Pull Ups + 12 HRPU

I finished in 9:14 doing pull ups and push ups

IMG_4736 IMG_4739

Wednesday – Our gym has been super into ring dips lately. Personally, I hate ring dips. Since I don’t have much muscle mass on my chest like I did in my competing days, ring dips actually hurt my chest and boobs. Not in a good way. So I’ve been doing dips on parallettes and raising my feet up to make it more challenging. Now it just hurts my triceps and that’s what I want! See, you can totally make CrossFit work for you!

Max Effort Touch N Go Power Cleans. All sets at 70%. 4 sets for Total Reps.

2 min rest between sets (12 mins)

I used 105# and got 41 reps total


20 sec work / 20 sec rest for 5 sets: Total Strict Ring Dips. (I used parallettes with my feet elevated for dips)

I got 56 reps


9 min AMRAP Of;

12 Deadlift (135/95)

12 Hang Power Cleans (135/95)

12 Box Jumps (24/20)

I got 5 rounds + 12 reps using 85#

Thursday – Rest day because it was haaaaair day.

Friday – I thought I was going to throw up this entire workout. I’m not sure if I ate something or if it was due to stress, but I about died the entire time. A row-run sprint in a workout isn’t good when you feel like you’re going to crap and throw up at the same time. Ew, I went too far. Just lost a male reader.

Snatch: 14 mins to find a heavy single.

I got 110#


7 min AMRAP Of:

1 Snatch (70% of above)

10 Pull Ups

2 Snatch

10 Pull Ups

3 Snatch

10 Pull Ups

4 Snatch

10 Pull Ups


I got through round 5 + 2 reps using 77#


500m Row

400m Run

I finished in 4:14

Saturday – Another sick day! What the fudge. I think book stress is starting to catch up to me a little bit!

300m run / 20 calorie row

20 power cleans (95/65)

9 strict hand stand push ups

(You first run, power clean, handstand push up, then row, power clean, then handstand push up – switching between running and rowing.)

I got 4 rounds + 18 power cleans at 65#

Now go have a wonderful Monday! Time to kick ass in the gym, at work, AND at home!

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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.


17 thoughts on “Weekly Workouts”

  1. Just a note to express how much I like the weekly workouts post – They are my favorite! and I continue to be jealous of the CF programming at your gym!

    1. awwww thank you so much! I love hearing that since it’s not a weekly post that gets a ton of comments, glad to hear some appreciate them!!

  2. Run and row in the same WOD? Ew! Last week we did a 20 EMOM – even 10 burpees, odd 15 wall balls @ #14. Totes thought I was going to barf! My husband was coaching and I could have killed him……but I was to busy trying not to vomit!

  3. I just wanted to let you know that because of your weekly workout posts is that I actually started following your gym’s workouts. I workout at my home gym since there is not a crossfit affiliate gym where I live (Rhodes, Greece). I started Crossfit a few years ago in Baton Rouge, Louisiana where I used to live and eventhough I love my gym there, sometimes I prefer the Cf broadway wods. With that said, please keep the posts coming because its nice to somehow compare yourself to another person efforts. Thats the one thing I miss the most about working out at a gym. Andddddd it will be great if you post those modifications for a home workout!!! Thank you!!!! 🙂

  4. I like seeing you switch it up and hearing how you adapt the crossfit workouts to work for you. It reminds me I don’t have to do things as prescribed or charge at things like a crazed rhino (that I’ll admit is sometimes my mentality).

  5. Yes! Please give me some inspiration for home workouts too! I can’t seem to get back to Crossfit after dislocating my shoulder a couple of months ago, let alone figuring out what to do with my 7 month old. I love your blog. I’ve used so many recipes. Thank you! And congrats on the engagement. So exciting!

  6. Super excited for home work out ideas!! As a busy grad student, I can’t tell you how much your blog has helped me transition to a better lifestyle. Thanks so much!!

  7. Ok, you’ve inspired me, I’m super nervous but I’m starting crossfit next week! I’ve noticed you don’t wear gloves in your workout pictures-do you have any opinion about them? Or are the callouses necessary war wounds?

    Also, any other crossfit blogs you find inspirational or informational for newbies?

    Thank you for all that you do!!

    1. i just don’t like gloves, I don’t feel like i can grip when i have those on so i’ve never worn them! i actually don’t read a ton of crossfit blogs, so i don’t but hope you find some you love!

  8. These are probably my favorite posts, along with the “what I ate today”….can we get more of those?? You look amazing these days (not that you never looked not amazing) and I know you’ve changed your diet a tad, I’d love to see what gets you through a typical day/week.

    PS-Are potatoes paleo??? Is cheese paleo??? hahahaha! (Seriously, those IG people need to STOP)

  9. I don’t think ring dips are for me either. They give me a sharp pain in my left chest area…def don’t think that can be good. Is the Saturday workout an AMRAP? I don’t see the time but maybe I am missing it.

  10. For real – crap or throw up. That’s how I roll during workouts. If that’s wrong, I don’t want to be right.

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