Weekly Workouts

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Happy Monday, you beautiful soul! There was just too much going on this weekend. It was overwhelming. Cinco de Mayo, Derby and Mother’s Day. Everything was crowded, all the streets were closed off, and pretty much everyone was drunk. Except me. I stayed in and did absolutely nothing…except eat, of course. I’ve been craving a blizzard lately, so I made my own at home because, well, fast food is gross. And should not be eaten.

Last week in my Weekly Workouts post, I mentioned that I stay away from sh*t food. But after a couple emails, I started to understand that a lot of people didn’t know what I meant by sh*t food. So I wanted to explain it here today, because workouts are super important, but dialing in that diet is even more important. When I say I don’t eat sh*t food, that means I don’t eat fast food, I don’t drink soda, and I don’t eat things at Whole Foods or whatever grocery store that I don’t understand or can’t pronounce the ingredients on. It’s so easy to believe that if something says healthy or diet or gluten free on it, that it is healthy, but that’s not the case. If I’m questioning a certain ingredient, I most likely shouldn’t be eating it, so I don’t.

With all the endless blogs or options at grocery stores and online now, there’s really no excuse to eat sh*tty food. Sure, some ingredients are more expensive like grass fed beef or organic produce, but I’m not saying perfection is necessary. If you can’t afford grass fed beef, it doesn’t mean you should be eating McDonald’s hamburgers. Just buy the meat you can afford at this point and you may be able to purchase better quality in the future. Craving a blizzard like I was this weekend? Make your own ice cream. With all the recipes that are out there at this point, you can easily make you own and you’ll actually know all the ingredients that go into it.

My point is, there’s really no excuse when it comes to your own health. YOU make the decisions. YOU have the brain power to decide what you are going to put in your body. And honestly, YOU have the technology to find recipes to keep you healthy. That’s the whole reason you’re reading this blog in the first place, because you have the technology right at your fingertips. I started making my own recipes so when I was having those cravings, I would have an alternative. And that’s why I keep doing it every week. I’ve been eating paleo and gluten free for almost 7 years, but I still get cravings. I just know that I am an adult and I can decide what is best for my body. So think about that next time. If you’re craving a “cheat” (I hate that word) then why not have something that you know is better for you than something sh*tty crap crap from Taco Bell. You an make your own freaking tacos, anyways! Utilize your technology, use your brain, and feel good about yourself 24/7. It’s all in your hands.


Last Week’s Workouts:

Sunday – Rest day


Front Squats: 5 x 3. All reps with a 3 sec pause at bottom. Adding. (15 mins) – I got to 115#

Then 14 min AMRAP Of:

6 Hang Squat Cleans (185/125)

200m Run

6 Push Jerks (185/125)

I got 4 rounds + 5 squat cleans using 95#


20 mins Moving With Purpose:

200m Suitcase Carry (as heavy as possible) – 100m each hand

100m Single Arm OH Carry (as heavy as possible) – 50m each hand

12 Deadlifts @ 55% – Touch & Go. Must have a SLOW 3 sec descent each rep!

I got 3 rounds using 45#, 35# and 125#

Then 8 min AMRAP Of:

50 Double Unders

15 Burpees

I got 6+ 22 rx


6 Working Sets Of: High Hang Snatch + Hang Snatch. Must have 3 sec pause in catch for both. Add as you go. (14 mins) – I got to 105#

Then 4 x 3 min Rounds Of:

10 Strict HSPU

25 KB Swings (70/55)

Max OH Squats (115/75)


I got a total of 93 overhead squats using 45# KB and 65# OHS

Thursday – Rest day


Back Squats: 4 x 5. All sets at 78% (15 mins) – I used 135#

2. As Far As Possible In 12 mins:

3-6-9-12-15… Power Snatch (135/95) – I used 75#

3-6-9-12-15… Muscle Ups / Burpee Pull Ups – I did 3-4-5-6…of muscle ups

200m Run

I got through round 9 + 12 power snatch and 5 muscle ups


5 rounds for time:

400m run

15 push jerks (135/95)

10 burpees over the bar

I got 19:12 using 85#


At Home/Hotel Gym Workout:

800m run

100 air squats

50 burpees

100 air squats

800m run

Workout Music: 

Cake By The Ocean by DNCE

Don’t Let Me Down by The Chainsmokers

Can’t Stop The Feeling! by Justin Timberlake

This is What You Came For by Calvin Harris

Haters by Deorro

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Ruched Tee (2 colors – 50% off)

Crazy Colorful Leggings (40% off)

Nike Shorts (4 colors – 20% off)

Black Nike Crops (2 colors – 20% off)

My Favorite Nike Juvenate (2 colors – 30% off)

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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.


32 thoughts on “Weekly Workouts”

  1. Preach girl. I feel like I’ve finally figured out to make my own stuff when I’m craving it and not only do I feel better after, I don’t have to eat a whole bag/pint etc to get my “fix” if you wanna call it that.

  2. Thanks for this great post, Juli! I think talking about taking personal responsibility for one’s health is REALLY inspiring — especially because it (responsibility) is such an unromantic concept but leads to everything!! Mark Sisson has a similar article that some of your readers might find helpful, too: http://www.marksdailyapple.com/why-health-integrity-matters-or-the-power-of-being-honest-with-yourself/

    Please continue doing just what you’re doing because you are such a positive, encouraging, wonderful and f*cking hilarious voice that so many of us love! xx Claire

  3. My biggest fallback when it comes to eating things I shouldn’t be eating is laziness. I work full time and do crossfit and am just hardly ever at home. I cook every night (always eating dinner at 9:00 or later), but when it comes down to it, sometimes I get tired of planning, shopping, prepping, and cleaning so I end up grabbing something quick just to give myself a break. There is a lot of value in quick, low-ingredient recipes for me. Especially when it’s finally the weekend and I am running around trying to get all my errands done when all I really want is some time to relax and get out of the kitchen for a few hours.

  4. Sometimes you write exactly what I need to hear, exactly when I need to hear it! The last few weeks it’s like your post have been tapping into my brain and giving me the strength to stay committed, and stay focused on the end goal. Because it is way to easy to give up when you only look at today or tomorrow. But big picture and down the road long term is where its at. And where I have finally been focusing. It isn’t always easy but your blog and recipes help me so much! I even enjoy the work out posts even though I suck at working out, and don’t have a gym to go to where I live. The home work outs you post are perfect for me! Thank you for doing what you do and inspiring us all! I know it can’t always be easy with the internet being full of weirdos, jerks, and trolls. For instance, in reference to your snap chat the other day; whoever said you don’t post enough recipes is crazy! Of every food blogger that I read, you definitely post the most! Sorry I wrote a novel!!

    1. haha I always wondered what “Cake by the Ocean” was, too and read somewhere it’s a play on “Sex on the Beach” because whoever they were producing with (somewhere in Europe?) couldn’t remember the correct lingo 🙂

    2. Cake by the ocean= attractive females in bikinis by the ocean. I was stupid enough to ask a class of 15 year olds what that meant. That is the answer that they gave me… except I filtered the wording a bit haha.

  5. I’m so excited. I go out of town next week and I will TOTALLY be using your at home/gym workouts. I have recently regained some pep in my fitness life so I can’t wait to not come back from vacay feeling like dog crap from not working out and eating terrible 🙂 Thanks for all the inspiration!

  6. I totally agree!! My family does not understand whatsoever why I eat Paleo, but I would literally feel like “poo” if I eat like they do. I have been lifting and running for several years but didn’t see a change in my body until I adopted Paleo for 2.5 years. Question: Do you only do the workouts you post or are there additional activities you do? I really want to do crossfit (I’ve been in love with kettlebell workouts for a couple years) but am scared to do shorter workouts. When I’ve tried in the past, I do additional running or lifting with the crossfit but get burnt out quickly. I’ve also been accustomed to working out 1-1.5 hours/day 5-6 days/week, but my muscles were getting so tired and I wasn’t getting stronger.

      1. Awesome! It’s hard for me to get out of the mindset that working out longer is the only way to work out hard. I have two adult Siberian Huskies, so they provide me with some nice long walks!

    1. I am in the same exact situation!! I just went from working out 1-1.5 hours/ day, about 4 – 6 days a week (depending). I started crossfit a little over a week ago, and am very nervous. I think it is so stuck in my head that more cardio= burn fat, loose weight, etc.I know that this is not true, but I still continue to think this way. I have not felt this sore in YEARS, so I guess that is a good thing. I also changed the hours that I work out from at night to the morning. I feel like around 5:00 each night, I get some sort of craving to work out or move. Last week, I did two quick cardio workout after doing crossfit. I haven’t felt the need to do that this week. What is nice is that I feel I have more energy. For example last week, I was able to fit in another workout on Saturday whereas in the past I would feel like I had nothing left to give at the end of the week (probably from boredom of doing the same thing every single week). I guess I will give it a few weeks and see what happens… although I guess picking a few weeks before summer and 5 months before my wedding is probably not a good time to start experimenting with your body… haha you only live once I guess : )

      1. Kristin- I’m thinking about starting Crossfit but I’m scared too! I don’t want to be the slow or weak one amongst all those people who are super shredded. How do you like is so far?

  7. Hey Juli! Do you track macros? I know how important nutrition is to getting the physique you want and especially with the intense crossfit training (ensuring you get enough calories to maintain/grow muscles). I had recently been doing the IIFYM style of “dieting” but am working on being more consistent now with a paleo-ish way of eating and crossfit style working out. I’m sort of tired of counting calories! Thanks! kristin

    1. no, i honestly don’t even know how to track macros or know much about it. i just eat protein, carbs and fat at every meal and try to balance it all out and not overeat. that works for me for now!

  8. Hi Juli! I’m new to paleo and I see you going to restaurants and ordering such yummy things! I even saw on an earlier post that you shared a dessert with a friend! How do you manage ordering food at restaurants? I’ve been tending to just stick with a bunless burger or a house salad with grilled chicken, but even then, I don’t know which oils they’re using!

    1. honestly, i don’t worry about oils when i go to restaurants, or i would almost never eat at restaurants. i just know going in that it’s not going to be in the best oil, but i can control the rest of what i order. so short answer: I just don’t worry about it when i’m going out to enjoy time with my friends!

  9. This blog post has to be one of my favorites. I totally agree with you! You my friend have bailed the hubby and I out of so many poor food choices through your amazing recipes. Seriously… your brownie recipes…. a-freaking-mazing! Keep up the great work…. I also love your programming, I incorporate your works outs every week into my schedule. I’m pretty sure if I met you we would be BFF’s LOL 🙂 Amanda

  10. So how is transition from Regional Athlete to regular crossfitter? I’m a 4 time regional crossfit athlete and GRID athlete. How do you turn off your competitiveness? I’m a mother of 3 so doing all of the above is getting to be a bit much….

    1. it’s HARD. when you’re used to competing in every single workout, it’s really hard to get out of that mind frame and begin to see people beat you who couldn’t before. i just had to constantly remind myself that my goals were different and it didn’t matter if they beat me in a workout, i would be happier long term if i stuck with my goals. so i don’t think you ever turn it off, i still get competitive sometimes with certain people, but your competitiveness changes and you’re able to put that energy into other things as well! hope that makes sense!

      1. Good to know. I definitely have other things to put my energy into. My kids might get sick of me but that’s ok 🙂 thank you for the motivation. My goals are different. I just have to keep that in mind now!

  11. What I find very amusing is family/friends who comment on my diet (which is very strict paleo…except for wine of course)…comments about no bread (horror), no dairy (horror), etc., etc.. “how are you getting enough fiber”, “how are you getting enough calcium”, “you know cave men died young”, yadda, yadda.

    Then I think to myself, if I was eating a piece of pizza, a big Mac and a Coke, no one would say boo…what an f’ed up world we live in when the sh*t food is more accepted than the healthy food!

  12. I’m been following your web site for a while and you are an inspiration first of all. I am a 51 year old menopausal female and have been working out with weights and cardio for over 25 years. I even almost competed. I don’t go to the gym anymore but streamline at home with Cathe Freidrich for many years. I start my 45 minute workouts at 5:00 a.m. before work. I’ve been on and off with Paleo, gluten and dairy free and I get frustrated and go back to gluten free grains or an occasional crap food. I can’t lose weight or show definition anymore. It seems like my workouts are just for keeping my heart healthy. I’m about 15 lbs overweight and very depressed about it. Any suggestions would help. Thank you.

    1. i think talking to a hormonal specialist first and foremost would be the best idea! i can’t give you advice since I’m not a specialist and i’ve never actually met you.

  13. Hey Juli – this might be a stupid question, but when you go to restaurants how do you ensure your food is gluten free? I have psoriatic arthritis (since I was 5) so I technically can’t eat gluten for medical reasons, but I don’t have celiac so it’s not an ‘allergy’. I have trouble when I go to restaurants because I seem so high maintenance but really I don’t want to get sick. I feel really guilty when I say “I have a gluten allergy” because I’m essentially lying, but I feel like that’s the only way for them to tell it to me straight. Sorry if this is all jumbled! I’m just wondering if you just look for things you assume will be gluten free or do you ask about the ingredients in all of the sauces, etc. I just hate being a bother to my family/inlaws/servers/cooks/etc!

    1. it’s pretty easy here in Colorado, almost all restaurants here have gluten free options so i can easily figure out something to eat!

  14. Melanie Gibson

    Oh, thank you Berneda – I was feeling like I was the only one who was over 50 and had reached menopause. I’ve been a runner for years and have also been working out with weights for a while. I have noticed that I need to spend more time stretching and pampering my muscles now than I did back when I was in my 20s. It’s also true what they tell you – your metabolism slows down as you age. I pretty much stay away from any of the naughtier foods, although I do have an occasional cookie or brownie. There are so many yummy recipes out there with healthier substitutions that I have to make myself walk away so I don’t end up having 10 servings. I feel better than I would if I had binged on junk, but too many calories is still too many calories, alas.

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