Happy Monday!!! Are you dragging today or feeling awesome? Because based on my morning CrossFit class attendance this am, people are feeling Monday. Let’s add a little pep to your step and get motivated!
It’s been interesting changing up my fitness routine. Since I’m usually just doing 2-3 CrossFit workouts per week now, I recover A LOT quicker and can workout more days per week. When I’m doing only CrossFit, my body can only take 5 days per week and absolutely needs 2 days off to recover. But ever since I’ve been doing lighter CrossFit workouts, light workouts in Fit and barre classes, my body gets sore but not to the point that I can’t function. So I’ve been adding in an extra day on Sundays now and have been feeling great!
It’s been going on 3 weeks since I decided to cut back in CrossFit workouts and go lighter and so far I’m really happy with the results! I’m obviously not as strong, but both my engine and my brain power during workouts (meaning to push longer when my brain says stop) are getting better and better. I can see a little more definition in my legs and I’m not getting headaches from sore traps and back after CrossFit workouts.
Someone recently asked me if I could talk about how I afford to do all the workouts. I’m extremely lucky to have worked in the fitness world for over 6 years now so I have friends at many gyms that often let me jump in. I work at a CrossFit gym so I’m able to do CrossFit and Fit for free and I have many friends who have wakeboard boats that I can surf behind sometimes. Obviously these opportunities aren’t available to everyone. BUT there is an awesome way to try out all kinds of gyms. I’m not totally sure how many place Class Pass is available in, but it is pretty big here in Denver. Class Pass gives you the opportunity to try out different gyms in your area for one flat fee per month. So you can often do spin, boxing, yoga, barre and many other workouts starting at just $50 a month. No, I don’t work for or with Class Pass, but I know our Fit gym uses it and we have people who drop in all the time. That way you can really figure out what you love or if you just love always mixing it up! Gyms are getting so expensive now and Class Pass makes it more affordable to try those expensive gyms. So I hope that helps for anyone that’s looking to try multiple gyms without paying a mortgage payment in gym fees. Hope that helps! Get out there and try something new! Figure out a workout that won’t make you hate the gym! You can do it!!
Sunday – Barre Forte Lohi Class and wake surfing
Monday – CrossFit Broadway (modified workout)
Snatch: Every 30 sec for 5 mins, 1 Snatch @ 65%. Must have 3 sec pause at knee. – I used 80#
1 min REST THEN
EMOM x 8: 1 Snatch. Add as you wish – goal is 95% minimum! – I got to 110#
Then 15 min AMRAP Of:
12 OH Squats – 65#
18 GHD sit ups
300m Run
I have no clue how many rounds I finished
Tuesday – Lone Tree CrossFit workout with a friend
10-8-6-4-2: push jerks increasing weight each set
10 minute AMRAP: 3 deadlift, 5 hang power cleans, 7 push press – I used 85#
Wednesday – Wake surfing in the morning and Barre Forte Lohi Class in the afternoon
Thursday – Rest day
Friday – Fit on Broadway Class
Warm up then 2 workouts:
#1 – 16 minutes to finish: 6-10-14-18-22 KB front rack step ups and 500-400-300-200-100 meters running
#2 – 16 minutes to finish: buy in- 50 fast hands
25-20-15-10-5 dumbbell clean and presses and 20-30-40-50-60 ab mat sit ups
buy out- 50 russian twists with a 25# plate
Saturday – CrossFit Broadway Class
50 wall balls (20/14)
50 kettlebell swings (70/55)
50 toes to bar
50 calories on air dyne bike
EMOM: 4 burpees
I finished in 17:53 using 14# ball and 35# kettlebell
_______________
At Home/Travel Workout:
5 rounds:
15 dumbbell thrusters
20 hand release push ups
40 lying leg lifts
On Sale Fitness Apparel Part of the Nordstrom Anniversary Sale!! (items are going fast!!)
I checked out all the items on sale right now during the NSale and almost all these items are fully stocked so grab them before they sell out again!!
Thank you for being such an inspiration and for sharing information about your fitness! So fun to come check out your blog to see what you’re doing/making/wearing!
I just found out about Class Pass last week and I’m so excited to try it! I love the class environment and like the idea of having variety with my workouts.
For anyone in Texas/Louisiana (Austin, Houston, DFW, San Antonio, New Orleans), you might also look into Tidbits. They have monthly Tidbits “treats” and I have bought discounted Spin and Pilates classes to compliment my Crossfit workouts. It’s a nice way to try new workouts (like Class Pass) without having to have a long term commitment.
Wake surfing on a wednesday morning!!! you are livin the life! For real. Goals.
I have never had the chance to try wakesurfing but I used to wakeboard all the time (now I go a couple times a year if I am lucky). I am inspired to try to arrange my life in such a way that I could be doing something that fun in the middle of a weekday <3
p.s. I was that gnocchi goodness on your snapchat and am SO ready for that recipe to go live so I can make it. I've had that cappello's gnocchi in my freezer for several weeks now trying to decide what to do with it and now i know!
p.s.s. i'm glad I'm not the only one who spills things all over my stovetop.
I’ve been using class pass for a while now, it’s really great to get try new types of classes and different spots. It’s also great if you travel because you can absolutely use it in the visiting city if they’re a part of the program so you don’t fall off track!! Glad you’re having fun switching it up! Love watching your evolution these last few years, especially since you continue to stay true to yourself through it all. Fuck yeah ????
Juli – I love this! I’m a former CrossFit-er recently turned Denver Class Pass-er. The change has been a bit of a struggle mentally but my body is definitely liking it! Anyway, just wondering if you’ve ever checked out City Surf. I see it on Class Pass and am curious on your thoughts!
Hi!
(Clearly, I’m not Juli, but wanted to help… please ignore if you don’t need additional opinions!) I have tried City Surf Denver and really liked it! The instructor was incredibly nice and welcoming, the studio space is small, but clean and airy. As it gets more popular, you’ll have to reserve, since each person uses their own board. I felt like I got a harder workout in the “Big Kahuna” class than the others, but that’s likely more dependent on what you are good at/struggle with. It does not, however, actually mimic real surfing (that’s not how one paddles in the ocean! :)). But, it was a nice mix of cardio and light strength work combined with balance. As a former CF-er, you may think it’s easy, but it’s a nice way to change things up. They have some really cheap introductory rates – I would definitely say it’s worth trying.
Juli – thanks for these posts! Weekly workouts is my favorite! I feel like I’ve been going through a similar exercise evolution. I’m so impressed that the owners at CF Broadway are happy to have you continue coaching even as you train differently and explore other options. I struggled with that at my box (likely a combo of my own self imposed pressure and some discomfort on the part of the owners), and ultimately decided to stop coaching. 🙁 So, it is heartening to read about your experience – thank you for sharing it!
Love the post! This is unrelated to this blog post but I just signed up for Real Plans + PaleOMG (so excited- I’m in my first week!). I was wondering if it will update with your recent recipes or if I need to add them manually?
The new recipes look so amazing, I want to make sure I have them in there too 😀
Thanks!
they are suppose to add them every week or every 2 weeks! sorry it can’t be done every day, i don’t think they have other bloggers adding as many recipes as often as i do. so let me know if you don’t see it every 2 weeks and i’ll check back in with them!
Great to hear what Juli and others have experienced. I workout 6 days a week. Don’t do CF anymore but do intense weight training, sprinting and plyos about 3 times a week with a trainer and by myself. Any more is too much and I don’t recover properly. On the other days I do 2 metabolic conditioning classes (light weights, high rep) and a spin class. I would love to do yoga again but just don’t have the time unless I skip a workout to do it, so I make sure I do lots of stretching and balance work by myself. I also take a few days to a week break from working out every few months to give my body a rest and just do gentle exercise like walking and hiking. This is not something I would have done when I first started going to the gym, but having this break helps me come back stronger and reach new goals. I normally try and have the break when I go on vacation 🙂
Juli – love your balanced approach. Working out should make you healthy and feel good, not rundown.
Juli!! I follow you on snapchat and your brows look amazing today, are you using a brow pencil and if so which one? They look sculpted but natural!
Nvm!! Watched the earlier snapchats with the sound on!!
I’ve been saying for ages now that I think shoulder intense workouts are contributing to my headaches and most people think I’m full of shit. While it obviously sucks that you get headaches too, glad that someone else can attest to this.
Anyway, love these posts – I’ve used quite a few of the workouts while traveling or during open gym so thank you!!
I’ve struggled with headaches, directly related to shoulder issues. When I work-out pretty consistently, they get really bad and extend into jaw and hand issues. I’ve gone to physical therapy for it (helped a little) and have stopped working out all together (not helpful)…and finally found something that helps. Google “yoga for shoulder pain” and there’s a YouTube video by Yoga TX with Cole Chance that’s about 20 minutes long. SO HELPFUL. I do this a couple times a week and can continue working out with less pain.
And thanks Juli for all your posts – exercise, fashion, beauty, and food. So great to have such a well-rounded, positive blog to visit! I’ve been reading for years, and it’s so exciting to see all the changes you’ve gone through. Such an inspiration!