Weekly Workouts

Last week I talked about changing up my routine. I could feel myself getting a bit addicted to CrossFit again, meaning I was continually increasing my weights and I wasn’t physically feeling my best. I explained this last week and had so many people support and understand what I was going through. Many women have experienced the same thing but don’t always want to talk about it. I also had some who didn’t understand. I just want to quickly mention something. Feeling my best both physically and mentally is incredibly important to me. Not everyone cares about that, but I do. For a long time, I have loved who I am on the inside, but it’s taken longer to become comfortable with the physical piece. Because of that, I’m continuously finding new ways to become more comfortable in my skin. And I don’t think there is anything wrong with that. I want to know that I’m earning loving myself. I want to know that I’m working my ass off to become a better person, both inside and outside.

I’ve had people tell me that it’s what on the inside that counts. But that person inside is an incredibly hardworking, positive, happy, thriving human being because of the work I do on the outside. Because of working out, I work harder at my job here for you guys. Because of working out, I’m happier in my relationship. Because of working out, I drink less, eat better, sleep better, and have more energy. Because of working out, the person inside better matches the person outside. I’m not striving for perfection, I’m just striving for the best Juli.

And right now, that means trying different kinds of workouts to see how my body responds and changes. I’ve done CrossFit 5-6 days per week for over 6 years now and it’s changed so many things in my life and my body. But I don’t really care about getting better at it now. Sure, I’m always happy for my form to get better, but I’m not interested in PR’s or increasing my weights. So I’m now looking for things to get better at that will also make me happier in my skin at the same time. That means I’m doing CrossFit a couple times per week, I’m wake surfing because there is LOTS of room for improvement there, I’m doing Fit classes for a longer amount of time working out with lighter weights, then I’m also doing Barre because it’s a total different kind of challenge compared to CrossFit.

I’ve been doing this for over a week now and I already can see some changes, especially in my legs. I’m LOVING barre because it’s a big time mental challenge during some of the workouts. When your legs are shaking uncontrollably, telling your body to give up, it’s your brain that has to take over and push through. I’m getting pretty sore from the workouts, especially my calves and my upper butt where the back meets my butt. I never get sore there from CrossFit, so it’s cool to know I’m working something different. And because I’m mixing up all my workouts, I’m seeing the difference physically. I’ll continue to change it up every week, sometimes doing more CrossFit and sometimes not. Because I think that’s good for my body. I want my muscles to work hard in different ways, but I also want them to be able to recover and that’s sometimes hard with CrossFit workouts.

Anywho, that’s my experience so far. I live in an incredibly active place with so many options and I’m trying to take full advantage of all of them. So far, I’m really happy with that decision. If you have any questions regarding any of the workouts I’ve been doing, feel free to leave them in the comments. I’m faster at responding to those than I am at emails! I’m excited to share this new journey with you guys and different experiences I have over the next fews months! For now, let’s talk about last week!

Sunday – Wake surfing

Monday – Fit Class – video here

*Warm Up before and quick core workout after*

Workout: Three 10 minute AMRAPs (no rest between the three, go right into the next)

#1 – 10-8-6-4-2: Dumbbell thrusters then 200m run between sets

#2 – 40-20-10 calorie row and 80-40-20 air squats (butt to wall ball)

#3 – 20-14-8 front rack lunges, lunges and 300m run between sets

Tuesday – Barre Forte Lohi Class

Wednesday – CrossFit Broadway Class

Every 30 sec for 15 mins – Alternating.

On the :00 –  Strict HSPU

On the :30 –  Strict Pull Ups

* Choose a number of reps to perform for each movement between 2 & 6. Keep that number the entire workout. This is 15 sets of each so choose wisely! – I did 4 reps every set

Then 2 Rounds For Time: (15 min time cap)

500m Row

20 Toes To Bar

400m Run

20 Box Jump Overs (24/20)

I finished in 12:59 rx

Thursday – Rest day

Friday – CrossFit Broadway Class – video here

Back Squats: 5 x 3. All sets at 88% (18 mins) – I used 155#

10 min AMRAP Of:

10 Double KB Russian Swings (2 x 55/2 x 35)

10 Double KB Front Rack Lunges (2 x 55/2 x 35)

5 Muscle Ups / 7 Burpee Pull Ups

I got 4 + 23 using 35# and doing burpee pull ups

Saturday – Fit Class

*Warm up then core workout*

With a partner:

Buy in: 800 single unders (between 2 people) – Partner 1: jump rope while Partner 2: 26 lunges

200 ab mat sit ups (between 2 people) – 1 person works while partner holds boat pose

150 air squats (between 2 people) – 1 person work while partner holds air squat

100 push ups (between 2 people) – 1 person works while partner holds TRX row

50 pull ups (between 2 people) – 1 person works while partner hangs from pull up bar

Buy out: 50 burpees (between 2 people) – Partner 1: burpees while Partner 2: 25 jumping jacks

Then sprint: 3x stairs, 30 box jumps, 3x stairs, 30 donkey kicks, 3x stairs, 30 jumping lunges

__________________

At Home/Travel Workout:

20-15-10 dumbbell bicep curls (weight increasing each set)

20-15-10 weighted step ups (per leg – weight increasing each set)

400m sprint

20-15-10 tricep kickbacks (weight increasing each set)

20-15-10 weighted lunges (weight increasing each set)

400m sprint

20-15-10 shoulder press (weight increasing each set)

20-15-10 sumo squats (weight increasing each set)

400m sprint

*try to not rest much between any of the sets of reps

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