Weekly Workouts

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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

IMG_7584

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#

IMG_7614

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

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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.

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5 thoughts on “Weekly Workouts”

  1. 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!

  2. 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!

    1. 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.

      1. 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!)

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