SUBSCRIBE BY EMAIL!
Weekly Workouts
Recently, I’ve had a couple people ask me on social media as well as on my blog how I’ve lost weight or what I’m doing differently to change my body. I’ve talked about it in the past, but thought I would bring it back up because I know other people have gone through or are maybe going through the same thing. Here’s a summary: I began CrossFit in 2010, lost about 30+ pounds, then I began competing for a few years, where I slowly gained more and more weight. Of course, most of that was muscle but I was also gaining fat in strange places like my knees, hips and even love handles. It was very upsetting since I felt like I was being as strict as possible with my food and working out more than I ever had in the past. Problem was, I was lifting and working out so hard and wasn’t eating enough. So I was f*cking up my hormones while not fueling in the right way. Real smart, eh?
After I decided I didn’t want to compete anymore, I cut back on my workouts, started lifting lighter, took more rest days and said F*CK IT. Straight up. I ate what I wanted (gluten free still since I have a gluten allergy) when I wanted and rested whenever it felt right. I stopped obsessing about my body and questioning everything and just went about my day trying to be as content as possible. Over time, my body started to thank me. My hormones started to calm down: I lost weight that I had gained in strange places, I slept better, my appetite regulated, and I was just happier with how I looked.
When people say CrossFit doesn’t make you bulky, I fully believe it’s what your viewpoint on bulky is, what your genetics are like, and I believe it depends on what type of CrossFit you do. To me, I felt very “bulky” when I competed in CrossFit and was lifting very heavy multiple times per day. I didn’t like how I looked or how I felt. I felt, well “bulky”. I would see other girls who were incredibly ripped and I just felt fluffy. I tried to concentrate on my performance and performance alone, but outside of the gym I didn’t feel comfortable. So nowadays, I still do CrossFit usually 5x per week at much lighter weight which seems to get lighter each week, I’m 30 pounds lighter and I’m much more comfortable in my skin. I just had to give up some physical strength to improve my mental strength and I’m so happy I did that for myself.
I still CrossFit, I still lift, I try new things like our Fit classes and I’m even thinking about taking up some reformer pilates after so many people recommended it in last weeks post! At this point, I’m just trying to live a healthy lifestyle and accept my body for how it looks today and hope to improve it in some way with each workout I do. Not stressing out about every detail of every dimple seems to have helped me in the long run. So what I’m recommending here is for you to stress less. Life has enough stressors already.
If you have some sort of experience you’d like to share with CrossFit or any other workout you’ve done and how it changed your life or what you did to make it work for you, share in the comments below!!
Wait, before I go, have you signed up my Blendtec giveaway?! It ends tonight, don’t miss out!!
Sunday – Rest day means lake day! I didn’t surf at all, but I watched people surf. That’s exercise, right?
Monday – My own workout – I have recently been working out Monday mornings by myself so I made this one up on the fly. I’m trying to make sure I do some butt intensive movements and ab movements at least twice a week and I was sore for days after this!
12 minute AMRAP:
10 power snatch (95/65)
50 double unders
20 bulgarian split squat -10 each leg (65/45)
Then
5 100m sprint followed by 100m jog
Between each sprint – abs
1st round – 30 leg raises holding a 25# plate towards ceiling
2nd round – 30 russian twists with 25# plate
3rd round – 30 reverse crunches
4th round – 30 leg raises holding a 25# plate towards ceiling
5th round – 30 russian twists with 25# plate
Tuesday – CrossFit Class – The second part of this workout was a buuuuurner. Try to do all of your wall balls unbroken. I didn’t, but you totally should.
Gymnastics Strength:
6 Rounds For total reps of: (one number)
30 sec Max Effort Strict HSPU – I used an ab mat for a target
REST 30 sec
30 sec Max Effort Strict Pull Ups – I did a mix of chin ups and pull ups
REST 30 sec
I got a total of 76 reps
Then 4 Rounds For Time Of:
10 Power Cleans (155/105)
25 Wall Ball
I finished in 7:52 using 85#
Wednesday – CrossFit Class – As I’ve mentioned before, I hate ring dips. I’m fine with not having pecs. And I would much rather work on my triceps before my chest. So I always do parallete dips with my feet raised. Triceps = real sore.
Snatch: 2-3 Warm Up Sets, THEN
5 sets of, 1.1.1. Quick Reset between singles. Adding.
I finished at 95#
Then 10 min Ladder Of: (3,6,9,12,15…)
Ring Dips – I did parallete dips with my feet raised
Box Overs (24/20)
Burpees
I got through round 18 + 12 dips
Thursday – Rest day! I love week day rest days because I get to wash my hair and do my makeup. I feel so girly on rest days.
Friday – Fit Class – Come try a week for free, these classes are so fun!
Bring Sally Up Workout – I did mine with a 35# barbell on back
Then: 1 min/45 sec/30 sec*
lateral jumps over pvc/glute kickback with dumbbell in knee pit
100m sprint
TRX hamstrings curls/TRX ski jumps with knee touch
100m sprint
Uneven squats holding a kettlebell/Bridge raises with one leg in the air
100m sprint
Lateral band walks/One legged pistols to bench
100m sprint
*Do each movement for 1 minute, then each movement for 45 seconds, then 30 seconds, then do 100m sprint.
Saturday – CrossFit Class – Did you guys watch the CF Games this weekend? They did this workout, but with heavier weights. Ew. I was fine with using only 85# and that felt super heavy to me.
Hero Workout “DT”
5 rounds for time:
12 deadlift
9 hang power cleans
6 push jerks
*All weight is at 155/105 – I used 85# and finished in 8:55
Oh, Hi! I’m Juli.
LATEST BOOK
DON’T MISS A BITE
discounts, and stories straight to your inbox for FREE!
49 thoughts on “Weekly Workouts”
I’m right there with you on going lighter. I’ve been injured in the past, and as I get older it takes bloody forever to heal. I decided last year, fug it I’ll do the weights I want, if I get a RX, awesome, if not so be it. I’ve had some battles with my coach over my choices, but my reasoning; I get to have fun, I still get a decent work out and my chances of injury are much smaller.
Do you have any recommendations on how to talk to/tell your coaches you want to go lighter?
I love my coach and he does think girls should lift heavy (scaled to each person of course) so I don’t know how to express this to him.
ugh, i’ve totally been there, it’s really challenging with coaches. just be honest, tell them that you’re not looking to get bigger or stronger or whatever it may be and you just want to feel good after your workout. if a coach isn’t supportive of you being happy with your workout, then the gym needs to figure their shit out.
You’ve always looked fabulous but so glad you found that feel good balance that we each need to figure out for ourselves. You’re a great role model!
I’ve had a very similar experience, although I stopped doing Crossfit consistently in 2012. I usually do yoga and pilates now. A couple times a month, I’ll do a wod. I had to be VERY clear with my coaches that my goal was to have fun and get a good workout in… not lift the heaviest weight, or go the fastest. The best coaches support that, and the ones who don’t, welp, I don’t go to their classes!
My body changed quite a bit, and I also had a lot of people ask what I was doing. I’ve actually told people I’m on the “f*ck it” diet, for the last two years. I eat and exercise however I feel, and it’s incredibly liberating! Do whatcha wanna!
I obsessed over counting calories but never truly knew how much my body needed so I would be as low as 1200 a day up to 1800 a day. I worked out 6 days a week doing weight lifting and cardio. Changes were being made slowly but not the ones I was expecting to see. I started a crossfit/paleo lifestyle about a month ago, stopped counting calories and being so particular and my body has changes so fast in a month! I feel more confident and so excited to see the other changes to come!
Thank you for sharing your journey!
I completely know where you are coming from. I started cross fit and within weeks my jeans were tight around the top of my thighs and bum, I was stronger- yes but like you I felt ‘bulky’ and manly’ I know my body and realised I can’t lift heavy weights for more than 12 reps. Once I went back to that, my jeans started to fit. I am still lean but feel better in myself. You have to do what’s right for your body and what’s right for you. No one size fits all. Love your blog.
Glad you feel more comfortable in your own skin- you look amazing!
After doing ballet for 20 ish years, I had a pretty f’ed up view of my body and struggled with a bad relationship with food for a long time. After finding crossfit, I loved how the focus is on what your body can DO and not just what it looks like (the opposite of ballet, basically) so it has done wonders for me mentally! I think it’s all about finding balance between those 2 things!
Hi there, I was wondering how you knew yoru hormones were out of whatck? I have a feeling that mine are but I have no idea how to tell for sure. I would love some input from you and could share more of my situation if we could get in touch. I love your blog and your recipes!! Thank you for sharing.
every single sign that i had some sort of adrenal fatigue pointed to yes, that’s how i knew. you should chat with a doctor about getting yours checked if you’re really worried!
I came from a background of bodybuilding before I started CrossFit. It was freeing to focus on performance and to just eat what I felt I wanted (paleo back then). I gained bulk too and felt fluffy. Eventually, I changed my diet because even on a paleo diet, I felt restricted. So I changed a few things, finally got pregnant, and now post pregnancy, I’m leaner than I was when I was competing in bodybuilding, but I eat a lot more food…when and what I want and I never feel restricted. I don’t go as hard at the gym and definitely listen to my body. Most of all, I’m happier for it and my body looks better than it ever has. I think the takeaway is, people need to take care of themselves for health and the rest can fall into place (slowly).
I just started crossfit and I am addicted. I have a gymnastics/cheerleading background and I have always been pretty competitive with myself. Any recommendations so I don’t bulk up too much? I am worried the better I get, I will always just want to keep pushing myself with heavier weights. I am petite (5 ft, 115 lbs) so really don’t want to get too big and your post has made me a bit worried.. haha
you know, I can only speak from my own experience and staying light in workouts and even just lifts works for me and keeps me from gaining a ton of weight
Thank you for sharing this! I’m currently trying to find my personal balance between working out, staying trim (not bulky) and food. It’s always encouraging to hear other peoples journeys and what has helped them! Thank you!
I love what you said about “bulk” being different for everyone, because I gained a ton of size doing crossfit and I hated it. I eventually figured out how to eat right for me and get rid of the “fluff” while still keeping my strength, and didn’t go down on my lifting. It’s different for everyone! (I’ve also never been remotely close to being a regionals athlete) It’s great that there’s so much promotion for girls being strong and beautiful, but don’t let the world tell you how to live! Just do you, ladies!
I also cut back on weight, rest more, and switched to flexible dieting from the paleo diet. The high fat of paleo was terrible for my body (I gave it 3 years) probably because I still never quit the sweets and paleo treats. I don’t have any food allergies so I went back to eating grains/sugar but following macro counting with a coach and have gone from 145 to 130 in about 15 weeks – the weight I was before the paleo diet. I’m not knocking the paleo diet – it taught me the importance of nutrition, i just wasn’t optimally fueling my body. I think there’s a lot of pressure from blogs/media to be perfect about your diet/exercise, but there’s no “one fits all” for everyone. I still love your blog Juli and especially your workout/fashion posts!! And it’s nice to just say F IT and not obsess over diet and exercise anymore 🙂 thanks for posting this.
Hi Christina! I would be really interested in hearing about the macro counting and foods your coach has you on. I am in a really similar boat, I was about 135 before I started paleo, and I felt amazing in the beginning. Now, after about 2 years on the paleo diet, I am sitting at 145, even after playing with my micros within the paleo diet. I’m honestly having a hard time remembering what my diet was like pre-paleo, because I didn’t really think about it much, I suppose.
Seriously needed this today! I haven’t gained the bulk but I guess I’m bulkier than I was having suffered from eating disorders for years. I tend to carry weight in my legs and like you mentioned in my blooming knees! I know I over train but cutting back is so hard especially when you love your food as much as I do these days 🙂 Really am going to try make some changes and see how my body reacts, one day at a time I reckon!
I love all the inspiring comments…I’m in that bulky fluffy stage right now and have no idea how to get to the lean and free stage. Can anyone give me some guidance? Julie you look great!!!
Is it weird to say, I feel like a lot of it started with not caring as much about achieving the perfect body? I think it was about focusing on your body’s cues…knowing when to workout, rest, eat, not eat, etc. I have videos on my youtube channel describing a bit of how I eat now if that’s something that interests you. But I do feel like a lot of it was just letting go, which is very hard at the beginning!
“I just had to give up some physical strength to improve my mental strength and I’m so happy I did that for myself.”
One of the most powerful statements I’ve read in a long long time. So simple, yet such a struggle… one I’m currently wrestling with and a mental fight I have daily. I try to tell myself (in terms of working out), more is not better. More is simply more.
Thank you Juli for sharing your perspective and opening your life to so many. I have no doubt it’s not easy and people can be so ugly. But, I thank you for every word, photo, laugh, recipe, inspiration and especially the shoes… b/c if I can’t win my mental struggle today, at least my feet look amazing — glitter flats from sole society, thankyouverymuch!
I’m so glad you posted this! About 6 months ago I started doing Crossfit more often, going from twice a week to five to six times a week. I was getting stronger, but my body fat blew up along with my muscle mass and I just felt huge! I thought I was taking crazy pills because I didn’t see how I could be gaining fat instead of losing it- especially in my legs and hips. I’ve since cut back to two to three days a week and just try to stay active in some way the other days. I’m still trying to lose the fluff I gained, but this post made me so happy because it’s not just me. THANK THE LAWD.
AHHH we loved this post! And all the comments! We are just finishing our F@ck it stage where we’ve only been doing yoga (since stopping our 5 x week crossfit!). Feeling like we are ready to start lifting weight again… just less often and less weight! Thanks Juli! xxx
I needed to read this today. I struggle with overtraining and yearn to listen to my body and let it relax and have what it needs! I’m working every day on this goal, and I’ve realized it’s more mentally challenging than physically challenging. Thank you for your insight!
I’m knee deep in the “fluff” stage. It’s all in my hips and tush, so zero of my pants are fitting. I know I’m not over working out and I constantly wonder if I need to change my diet but I’ve felt better than ever and I actually feel myself again. From my doctors I’ve talked to they are saying my body is finally accepting nutrients but just not putting it in the right places. I know probably the last thing that’s holding me back is the stress and pressure I put myself under and I need to learn to just let myself feel free and embrace myself. It’s just hard when your body doesn’t match the way that you feel! It’s encouraging to read your blog and everyone’s post, I don’t feel so alone in this battle.
I was doing crossfit 4-5x a week for 2 years and noticed my energy waning and gaining cellulite on my thighs, arms, and stomach. And unfortunately beginning to dread my workouts. Went to see a functional medicine dr and found my adrenals were shot and I was carrying too much fat for a crossfitter. Lessons learned: I don’t have the time or money to eat enough to keep up with that form of training and the mental exhaustion from the WODS combined with my extremely taxing job as a therapist was taking its toll on my body both physically and mentally. I’ve had to move on to fewer workouts, less intense beatings on my body, and really hone in my diet. I’m now thinner, feel more comfortable in my body, and have my energy back. I LOVED Crosfit, unfortunately it didn’t love me back.
Totally with you on this. I did a CF-like workout program, 3 hours of HIIT a week, which actually doesn’t sound too crazy compared to what many Crossfitters do. It only took 3 months of this regimen though for my body to break down. I started having fatigue, palpitations/high resting heart rate, cortisol off the charts and intense daily anxiety that was so bad I had to quit my job. It took me nearly a year to recover and that involved basically zero physical activity for a few months until I was able to walk/hike/bike and do yoga a couple times a week. I’m getting back into HIIT and TRX training but only once a week on top of my yoga and gentle regular movement and feeling so much better. Overtraining is no joke and for some body types it’s not that difficult to fall over the edge.
I gain muscle mass pretty quickly so it’s always been a struggle to find the right balance with looking defined but not ‘thick’, if that makes sense. Bootcamp classes/interval training really helped me to lean out and made me feel comfortable in my own skin. Changing my workout style has made me feel stronger than ever, even though I wasn’t lifting nearly half as what I was before. There are so many gyms that offer discounts or even free classes to try; I highly suggest it!
Great ideas for some alternative workouts. It’s so easy to just end up doing the same exercises week in week out so its great to get some new ideas.
I’ve never been able to get rid of the nice layer of fat that has perpetually clung to my body since being a teenager. I feel like I do everything right, and yet I can’t shake the fat. No matter how good my performance gets in running or lifting, my body looks pretty much the same. Last year I started training in Krav Maga, and I’m starting to come to the realization that while I’m still not happy with my body, at least I can throw a 200 lb. man off of me and kick his balls up into his throat. So there’s that. LOL! 🙂
Hi Juli – I noticed you’ve slimmed down quite a bit over time and applaud you on your outlook. YAY!
How did you figure out you weren’t eating enough? I feel as though I am bulking up as well. I have gained muscle and fat this year and learned that my adrenals were shot. I yoga 2-3x per week and crossfit 1-2x per week and try to walk or bike once a week. My goal is to be lean but I wonder if I’m undereating (mostly AIP) and overdoing the workouts with Adrenal fatigue and Hashimotos.
Any insight, suggestions, or resources? Thanks a bunch!
Juli, everything about this resonated with me – this is the first post I’ve read that says it’s okay if your goal is to fit into your jeans instead of squatting 500 lbs! It’s a huge mental battle when you are capable of Rx’ing a workout, but forcing yourself to scale. To take those extra (or any!) rest days. I still struggle with all of this, but thank you so much for the perspective!
i’ve totally been that person that said i would rather squat more than feel good in clothes, but that just wasn’t sustainable for me, i guess it is for others. to each their own! and glad you enjoyed a different side 🙂
Yes, lighter weights will make a difference. But somehow I also doubt that you eat any of the treats you post………
hahaha I wish you could talk to my fiancé because he wouldn’t definitely tell you differently
haha i do!
Holy cow. I’ve struggled with this for awhile now. I have also gotten quite “fluffy”. We stopped Crossfitting in 2013 after one year, and we outfitted our garage with workout equipment. We gravitated toward what we liked, which was weight lifting. Unfortunately, the metcons sort of dropped off and we were mostly squatting. I like squatting, but after awhile NOTHING was fitting me anymore. I’ve had to buy all new clothes. My husband insists he would rather have me strong than skinny, but I’m beginning to feel that I’d rather be skinny. Or at least weigh a little less. I carry it around my mid-section which makes me really self-conscious.
I am very happy for you that you found what works for you by cutting down on the weight and not stressing so much about achieving a “perfect” body which does not actually exist! One thing I will say, though, is to just be mindful about speaking negatively towards “girls lifting heavy weights”… I think it’s a truly empowering thing for females especially since the general consensus is that girls should just stick to the cardio machines and save the weights for the guys… Just making a point for you to consider in your tone 🙂 love your blog!!
never ever did i talk negatively about women lifting heavy weights. not once. crossfitting and lifting heavy was one of the most empowering feelings I’ve ever had, which I’ve talked about in MANY previous blog posts, for actually 3-4 years. I’ll link one for you (https://paleomg.com/finding-my-inner-strength/) 95% of my friends lift heavy weights every single day and I am only supportive of them. and they are supportive of me staying lighter. i explained my situation, why I didn’t like it and how I changed it. i think it’s important to have more than one viewpoint out there because people can feel alone, which I did. my tone never implied that women should “stick to cardio machines and save the weights for the guys”. did you read the post below with all my workouts? or only of my 30 previous weekly workouts? because i’m not exactly just “sticking to cardio”
This is a great post! I’ve done so many different workouts over the years and I’m genetically prone to getting bulky. I’ve been doing the Tracy Anderson Method for four years now and I’m completely addicted. Despite the fact that almost every move only uses your own body as resistance I’m stronger and healthier than I’ve even been before. It got me through two pregnancies with a much healthier body at the end. I get crap for how girlie it is, but you have to go with what feels best and makes you feel the healthiest and most balanced. Everyone is different. I have friends who look amazing doing CrossFit, but I have to do what feels best for my body.
never heard of that method before, i’ll have to look into that!
This post really spoke to me, Juli. Okay, some real talk here… I’m struggling to get my hormones in check. I haven’t menstruated in close to two years now. I use to get night sweats, but was cold all the time. Low libido. The works. I over worked out, and prob didn’t re-fuel enough (paleo/low-carb). However….I loved my body. I felt strong and fit and lean and sexy. But, I realized no having a period…was not right. Since then, I’ve worked out less (and after breakfast as opposed to before) and ate more good carb. My hormones are better, but still no period and my digestion is awful. I’ve gained bigger muscles and fluff..perhaps I’m doing too heavy and slower. But my self-esteem has gone way down because I don’t feel light and fast anymore. Just slow and tired..I’m so mentally confused, I want to go back to my leanness BUT, I also want to be fertile and get my hormones regulated. The past couple months, I’ve been easier with myself in regards to what I eat and when I exercise. It just freaked me out when I put on my baggy boyfriend jeans the other day and they were tight. But then it’s like, chill out girl. Just wear your cute dresses until you get your hormones figured out. Being a lady, my friends. It’s a rough world (and being an actress doesn’t help!). Thanks for the continued inspiration, Juli. Love your outlook! Peace.
Thanks so much for putting up the links to the workout demo videos. That’s super helpful!!!
of course!
Thanks for this post. I stopped CF over a year ago to focus on strength, now I have shifted to a bodybuilding routine with a diet that allows more variety. I look and feel so much better and don’t dread the gym anymore. I do gentle cardio- hill walking, and then a mix of lifts with lighter weights and higher reps. Just added yoga to the mix.
I think the CF was a valuable kick in the rear and reminder how important strength is, but ongoing, the diet and constant pushing just was not going to work long term. I actually did lose weight on CF, but the combo of that plus a low carb paleo diet left me horribly depressed and fatigued.
Thanks so much for this post! When you decided that you didn’t like the way you were looking, how did you go about losing all that muscle? I have very muscular legs and would like to lose some of the muscle in them, but I am not sure how to! Thanks in advance Juli!
i just stopped lifting as heavy. so when i knew i could do a workout at 95#, i would do 85# and kept decreasing more and more. i’ve still kept a lot of my muscle, just lost some of the extra weight i had from messing with my hormones so much
I really needed to hear this. I have been going through the same thing recently and i honestly thought that i had been doing something wrong. I am currently struggling to loose the pounds around my waist especially. I dont consider myself overweight rather ‘over’ the weight i am comfortable in. Any advise on how to loose on the pooch area? I do spinning at least 3 times a week for about an hour and do do ‘weights’ over the weekends. I have decreased my weights and increased my reps but not sure what to do for the tummy/lower back area. PLEASE- any advice? FYI I love your cookbooks! Do come visit South Africa!!
you know, i can’t really say what the issue is, everyone’s body is so different! for me, lifting weights is what keeps my core the strongest and staying leaner. i can’t give you much advice since I don’t know you personally and that’s not my job, but it could be based on hormones, on what you are eating or even how you are working out. I would talk to a specialist like a dietician or fitness expert to lead you in the right direction