Happy Monday, my little healthy worker-outers holiday weekend-ers. That made sense, right? Right. Are you working out today? You better be! No better way to start a holiday off than with a workout. That’s what I’ll be doing today; coaching a class at the gym then getting a workout in! Holidays are just better when they start with a workout.
This week was back to normal workouts at my CrossFit gym. It was so nice to get back to a normal routine, BUT I feel so out of shape. It’s amazing the type of strength you lose when you’re not doing it every day. I felt like I was in slow motion the entire week. And coming back to working out at altitude is literally the worst. I don’t know how people move here and still workout, breathing is impossible in Colorado. Now let’s get to workouts! And if you’re looking for a travel workout, check out the bottom of this post, I’ll be sharing at least one travel workout per week!
Sunday – CrossFit
3 sets of Weighted Step Ups:
Take 40% of 1 rep max front squat – I used 55#
1st set: max reps step ups on each leg, 2 minutes rest between each leg
2nd & 3rd set: 70% of max reps on each leg with 30 seconds rest between each leg
For Total Time:
3 Clean & Jerk(185/125) – 10 GHD sit ups
6 C & J – 10 GHD sit ups
9 C &J – 10 GHD sit ups
3 minutes rest
9 C &J – 10 GHD sit ups
6 C & J – 10 GHD sit ups
3 C & J – 10 GHD sit ups
I finished in 13:06 at 85#
Monday – Early morning workout by myself before heading to LA. I just made something up on the spot.
8 minute AMRAP:
200m run and 15 goblet squats – I used a 35# KB
2 minutes rest
8 minute AMRAP:
25 KB swings and 50 double unders – I used 35# KB
2 minute rest
8 minute AMRAP:
20 wall balls and 15 burpees
Tuesday – Rest day while recording a cooking segment on Home & Family TV
Wednesday – Fit Class
12 minute time cap for all parts:
5-10-15-10-5
pull ups, man makers, turkish sit ups
10-20-30-20-10
dumbbell bicep curl to shoulder press, slider push ups, dips
20-30-40-30-20
cross country skier with light weight punches, wall ball sit ups against wall, 100m farmer carry
Thursday – CrossFit Class
7 min AMRAP Of:
5 Strict Deficit HSPU (45 / 35# plates) and 5 Strict C2B Pull Ups – I went to 1 ab mat and did strict pull ups and got 4 rounds + 2 reps
Then using dumbbells, one in each hand. 5 sets of 12 Alternating Backwards Lunges (6 each leg). Add as you go. – my heaviest set was using 40# in each hand
And 9 min AMRAP Of:
30 / 25 Cal Row
15 Push Jerk (155/105) – I used 85#
I got 3 rounds
Friday – CrossFit Class
Snatch: 15 mins to find a Heavy Single for the day. – I got 112#
THEN 5 mins to hit 3 Snatch at 95% of Above – I used 95#
And as far as possible in 10 mins of:
1,2,3,4,5,6,7,8… Reps Of:
Power Snatch (165/105)
Burpee Muscle Ups / x 2 Burpee Pull Ups
I got through sets of 6 + 1 power snatch using 85#
Saturday – CrossFit Class
25 minute AMRAP:
12 strict handstand push ups (I did kipping because i’m just super sick of strict)
15 deadlift (225/155)
18 wall balls
400m run
I got 4 rounds + 8 reps using 115#
Travel Workout of the Week:
First: 1 mile run
Then 75 dumbbell thrusters for times
5 burpees every minute on the minute
*When the clock starts, do as many dumbbell thrusters as you can in the first minute then when it hits 1 minute, do 5 burpees then start back at dumbbell thrusters until you finish 75 total.
Tabata core:
Lastly, for 4 minutes: 20 seconds work, 10 seconds rest – alternating
bicycle sit ups
leg lifts
Juli, thanks so much for taking the time to write out these workouts! So inspiring and helpful!
Also… See “Hashtags”: http://www.vogue.com/13299678/instagram-rules-social-media/.
“The #blessed hashtag is only acceptable when used ironically. Note: The #blessed hashtag used unironically (e.g., an image of a green juice with the caption “#greenjuice #cleanliving #lovemylife #healthy #gogreen #blessed #soblessed”) is a clear indicator that you should unfollow that girl and avoid her in real life at all costs.”
#TRUTH!
Love the weekly workout posts. They’re my favorite!! Also a question: after you stopped lifting heavy and restricting your eating, how long did it take for your body and appetite to change? I am really trying to do the same and am inspired by your story, but I am anxious that I will just lose muscle and gain fat. Thanks!
it’s taken over 2 years to get to a body composition i’m happy with! i don’t think i really restrict my eating, i’m more lenient now than i was when I was competing in CrossFit.
Thank you so much for the reply! (and excuse my poor sentence structure! I did mean when you *stopped* restricting your eating as well as stopped lifting as heavily!)
You’re so badass. seriously like girl crush x5ever