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What uuuuup boo boo baby! I’m in Omaha right now, heading back to Colorado this afternoon and back to cuddling with my little pup. We headed out to Nebraska over the weekend to hang out with some family, watch some football and drink some alcohol. I had a bloody mary at 7pm the other day, it was wonderful. But I’m ready to be back home, back to workouts, and back to home cooked food.
But wait, before you go any further, I need you to do something for me. I need you to do Sunday’s workout. Your butt will hurt forever. I think mine is still sore after a week. It’s so great. So just do it. GO!
Sunday – Workout I made up for myself during open gym. Find a video for all movements here.
50 bulgarian split squats with jump (each leg)
100 bench jumps with one leg (50 per leg)
100 in and out squat jumps
50 KB push up into deadlift* (*after every 5 reps, do 15 in and out abs on bench)
100 air squats
1 mile run
I think I finished this in 40-45 minutes
Monday – Rest day – Travel day to LA to pick up my wedding dress. See the interesting day here.
Tuesday – Fit Class
800m run – 20 handstand push ups & 20 pull ups
600m run – 15 slider push ups & 15 trx tricep extensions
400m run – 10 one arm KB swing (each arm) & 10 bicep curl to press
200m run – 10 turkish sit ups & 10 man makers
400m run – 15 slider push ups & 15 trx tricep extensions
600m run – 20 handstand push ups & 20 pull ups
800m to finish her off!
Wednesday – CrossFit Class
Every 45 sec for 9 mins (13 sets): 1 Snatch High Pull into 1 Snatch. Adding. First set at 60%.
(Goal should be around the 90% mark) – I got to 95#
4 sets of 8 alternating OH Barbell Lunges. As Heavy As Possible. (8 mins) – I got to 90#
Then 10 min Partner Workout.
Partner 1: 15 cal Row
Partner 2: Max Burpee Box Jumps (24/20). Can only start working once partner starts rowing.
** score is total Burpee Box Jumps as a team. – Me and my partner got 94 reps
Thursday – CrossFit Class
10 minute AMRAP:
10 Strict HSPU
10 Alternating Pistols – Weighted (35/25 KB)
10 Strict Pull Ups
I got 3 rounds doing HSPU to 1 ab mat, alternating pistols with a 15# KB and 6 strict pull ups holding a hollow rock position
– 4 mins REST THEN –
4 rounds For Time Of: (14 min Time Cap)
10 Power Cleans (135/95)
20 KB Swings (70/55)
40 Double Unders
I finished in 11:42 using 85# and 45#
Friday – CrossFit Class
10 mins To Find A Challenging Push Press Into Split Jerk. – I got to 115#
10 mins To Find A Heavy Clean & Jerk – I got to 135#
Then 9 min AMRAP Of:
6 Front Squats (185/125) – I did Overhead squats at 85#
12 Ring Dips – I did 15 parallete dips with my feet raised on a box
I got 4 rounds + 10 reps
Saturday – Rest day
Hotel Gym or At Home Workout:
6 x 5 minute AMRAPs with 1 minute rest in between:
20 tuck jumps and 20 alternating lunges with twist holding weight or medicine ball
15 hand release push ups and 30 bench hop overs
The first 5 minute AMRAP will be the tuck jumps and lunges then second 5 minute AMRAP will be push ups and hop over. Then go back to the first one then second then first then second. Try to get the same rounds and reps each time you do that AMRAP throughout the entire workout.
Favorite Workout Music Right Now:
On My Mind by Ellie Goulding
Should’ve Been Us by Tori Kelly
Here by Alessia Cara
Downtown by Macklemore
Favorite Workout Attire Right Now:
What I Ate in a Day:
This was a pretty normal day of eating for me, filled with recipes that I made for the blog and meals I just whipped up quickly for me and the guy. If you haven’t read my posts before, warning you now: I do eat dairy sometimes. No, it’s not paleo but it doesn’t upset my stomach or cause any inflammatory issues for me. I try not to overdo it because I can get addicted to cheese pretty quickly, but I have it for snacks and eat yogurt as well. I also eat some gluten free granola. Again yes, I know it’s not paleo, no need to let me know. I just try to listen to my body and not go overboard when eating those non paleo things. For me, it’s all about balance instead of restriction. That’s just what works for me!
7:30 am – Woke up, poured a glass of Stumptown iced coffee with milk and sugar and work on the blog to get the post ready to go up for everyone to see!
8:00 am – Ate a pumpkin apple streusel muffin. When I workout in the mornings, I like to have something in my stomach, but nothing too heavy like meat so I usually just eat 1/2 a larabar or a muffin if I’ve made those.
9:00 am – Thursday’s workout (see above)
10:30 am – By the time I’m done with a workout, I’m starving, so I usually have a small post workout snack to hold me over until lunch time. Sometimes I make a shake, but that day I ate 1/2 Noosa coconut yogurt with probably 2 tablespoons of Udi’s gluten free granola
10:30-12:30 – Blog work: emails, creating posts, editing posts, then more emails
12:30 am – Heated up a bowl of leftover truffle cauliflower soup and ate it with a few slices of smoked salmon
12:30 – 3:00 pm – I made cupcakes for the blog (find them posted tomorrow). After making them, decorating, photographing them then cleaning the whirlwind of a kitchen mess I made, I ate one of the cupcakes. Here’s a crappy picture but any idea what this cupcake is? Clue: it’s halloween inspired!
3:00 – 5:00 pm – Ran errands, did 4 loads of laundry throughout the night, then packed for my trip to Omaha. In the middle of all this, I snacked on 4-5 cubes of grass fed cheese.
Now share your stuff with everyone below! What are you listening to? What are you eating for a post workout snack? Any new recipes that you’re eating regularly right now? Or any workout clothes that you absolutely LOVE!? Share all your thoughts below!
Oh, Hi! I’m Juli.
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