Weekly Workouts

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Good morninggggggg! How ya doing today? Are you completely 100% exhausted from daylight savings? Or was it from a St. Patty’s day weekend? Or just because it’s Monday and Monday’s are the pits? I’m going with Monday is just the pits which is why I feel completely exhausted today. That and I was up at 5am after not sleeping much because I kept waking up COMPLETELY drenched in sweat. Not just a little, literally everywhere. Head to toe sweat. Sweaty clothes, sweaty sheets, sweaty hair. What’s that about? I honestly get it all the time but it’s been a little more intense lately. Do you have an answer for me? Teach me things.

This week was a pretty chill week of workouts. Mostly because I had lots of rest days. The only thing that I decided to push myself in was trying ring muscle ups in a workout. I haven’t done them in a workout in forever but since we were guessing the CrossFit Games workout would have muscle ups in them this week, we scheduled them into our workout. Funny since we did power snatches and ring muscle ups and the Games workout turned out to be bar muscle ups and power snatches. Funny how it always works that way. So I surprised myself twice this week with being able to string together both bar and ring muscle ups! Funny how when we think we can’t do something anymore, we still are able to surprise ourselves! I’m so glad that even when I’ve felt like a workout wasn’t working or that I wasn’t getting the results I wanted in that moment, that I’ve still stuck with it and pushed myself. That gives me the opportunity to still surprise myself later on.

With this upcoming week, don’t forget to remember that it’s not always about the results that day. It’s about the results in a year, in 2 years, in 10 years! The more you stick with things, the more results you will see later on. It’s not about fitting in that one dress or being that one weight by summer; it’s about getting healthier, getting fitter and getting happier with each day, even through the mud and the sticky stuff. Remember: long term goals!

Sunday – Rest Day

Monday – CrossFit Class

Back Squats: 4 x 5. First set at 75%. Add as you go. (14 mins) – I got to 165#

Then 13 min Ladder Of: (3,6,9,12…)

Power Cleans (115/75)

Thrusters (115/75)

C2B Pull Ups

I got through 15 + 27 reps using 75# and doing regular pull ups

Tuesday – CrossFit Class – See a video of ring muscle ups here!

Every 90 sec for 9 sets (12 mins): 2 Hang Squat Snatch. Hold onto bar!!! 1st set at 65%, add as you go. – I got to 110#

Then For Total Rounds & Reps (continue each round from where you finished)

4 sets of:

3 min AMRAP Of:

3 Muscle Ups / 5 Burpee Pull Ups

6 Power Snatch (135/95)

– 1 min REST THEN BETWEEN ROUNDS –

I got 10 rounds plus 3 reps using 75# and doing 2 ring muscle ups each round

Wednesday – CrossFit Class

21-15-9-6-3 Reps For Time Of: (20 min Time Cap)

Strict HSPU

Front Squats (195/125)

Bar Facing Burpees

I finished in 14:58 using 95# and 1 ab mat for HSPU

Then Row With A Partner: For Total Calories – 1 person works for a minute, the other rests. 4 sets each (8 mins total). – My partner and I got 152 calories

Thursday – Rest Day

FridayCrossFit Games Workout 16.3!!! – See a video of bar muscle ups here!

Complete as many rounds and reps as possible in 7 minutes of:

10 Power Snatches (75/55)

3 Bar Muscle-Ups

I got 76 reps with a tiebreaker time of 6:02

Saturday – Rest Day – Bachelorette Party

_____________________

Body Weight At Home or Hotel Gym Workout:

60 air squats

50 lying leg lifts

40 hand release push ups

30 jumping lunges

20 bench dips

10 v- ups

1 minute rest then 10-20-30-40-50-60

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This Racerback Sports Bra (40% off)

This Nike Tank Top (15% off – 2 fun colors)

This Open Back Long Sleeve Shirt (Only $25 – 4 colors)

These Nike Free Flyknit (15% off – 2 colors)

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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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20 thoughts on “Weekly Workouts”

  1. I’d been trying to figure out the night sweat thing FOREVER – my doctor tested me for everything (blood tests, sleep studies, you name it).
    After giving up hope and just making myself my own human lab rat – I’ve come to the conclusion that it’s a dairy thing. Particularly full-fat dairy (cheese, ice cream, etc). Since I wiped those out I don’t have trouble, but after a particularly indulgent meal (like uhhh the whole week of thanksgiving?) I use “Sheex” (they’re like dri-fit bed sheets, but still super comfortable!) to try and ease my pain 🙂

  2. Juli, you’re awesome. Your little notes here and there about long term goals have just really been my jam lately and have really helped me get into a good place mentally. I always read your blog and I never comment (mostly out of laziness). But today I decided to go for it because you should know that your advice is great and helpful and means a lot to some of us (or at least to me!) Keep it up, please!

  3. I used to wake up in the middle of the night DRENCHED in sweat. My house could be 58 degrees and I’d still wake up that way. It turns out I wasn’t eating enough carbs. I’m not saying that’s the case with you (Lord, no. This is not one of those comments telling you how to live your life), but that’s what was going on for me. Good luck!

  4. The sweat thing happened to me last night. Ended up stripping off my clothes haha I couldn’t take it anymore

  5. I thought the sweat thing was hormonal, but that may just be because I’m bordering on 40. Anyway, it’s the worst. I hate waking up drenched like that, all sweaty and freezing from being so drenched. Gross.

  6. Hey Juli- I’m pretty sure the night sweats are a common side effect of many birth controls, related to systemic hormones. I experienced the same thing before I switched over from the pill & Depo Provera shots to my IUD. Now, it’s no longer a problem for me. It was awful though when I was getting the shots. Happened at least 4-5 nights a week.

  7. I night sweat too and it is mostly hormonal for me and tied to my cycle… It’s been an issue since puberty. Oddly enough chiropractic care and sports massage help the most… for me.

  8. Hi Juli – a couple of thoughts on the night sweats you’ve been experiencing…have you looked at blood sugar stability? For some people, when blood sugar levels drop, their bodies end up releasing significant levels of stress hormones (cortisol, adrenaline/epinephrine). If this happens at night, it can trigger night sweats. Another area to consider is adrenal dysregulation – this has implications on those same stress hormones, as well as activating one’s central nervous system and causing neurotransmitters (brain chemicals) to shift….all of which can be a reason for night sweats. The key is to figure out what the driver(s) for the adrenal dysregulation are in any given person – it can be any number of things! Lastly, taking a look at the balance between estrogen and progesterone would be worthwhile. An imbalance in these hormones can also lead to night sweats – this can certainly happen in young women…it’s not just limited to perimenopause/menopause. All of these are things I help people with every day, so if you’d like some support in figuring out what’s behind your night sweats, please don’t hesitate to reach out! (Email and website provided in the other reply fields.) Warmly, Dr. Karen

    1. I was going to say all of this! This happened to me a few years ago before I had my daughter. I was teaching five zumba classes per week and not fueling myself enough (I am NOT saying you are not doing that), and my estrogen was way too low. I was told by my doctor that when estrogen levels drop, that is when night sweats most often occur. Because if your incredible lean-ness, I’d get your estrogen tested, BUT since you are in hormonal birth control, that kind of messes up things. For me, and again only speaking for myself, it was a body fat issue and I had to gain some body fat in order for this to stop. Good luck!

  9. Will you post more fit class workouts like you used to? For us non-cross fitters that still like to work or hard, those are so efficient and work up a serious sweat!

  10. Night sweats could be stress related, especially since you have a lot going on before your wedding (damn cortisol!). Also hormonal (time of month). Whenever I get them it tends to be centered around one of those two things. Thank you for posting about long term health goals. It can be difficult to not see the instant results, which we all want, and to take the pressure off ourselves and see the forest through the trees. Thank you for reinforcing this! Much love for what you do and share with us.

  11. For me it IS menopausal and also if I drink any alcohol, especially after me & my hubby’s weekly Friday wine and bad movie night:). My trick is to wet a smaller towel in cold water and wipe myself down, I used to do that with the kids when they were little on a hot night and we were temporarily in house with no a/c – ugh…but it works!! Good luck and thank you for the great site!

  12. I’ve been following your blog for a little over two years now and your body as of late has changed dramatically! You look AMAZING! You always looked amazing but lately there are some major changes. Do you have a post somewhere that talks about what diet changes you’ve made (if any)?

  13. Thank you for being so encouraging and honest Juli! The last 3 years have been a roller coaster with weight, eating, and workouts for me! This Open I felt so discouraged about the muscle ups! My first Open post-baby, easy to beat yourself up! Thank you for your words— focusing on long term goals is always always the right path! ~h

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