Something I’ve mentioned many times on the blog but I want to reiterate again is how much CrossFit has changed my life. Before CrossFit, I felt like many things were impossible. Whether it was passing a class or learning a new skill or even working through a relationship. When things felt difficult, I just felt like it was something worth giving up on and moving past. I just always told myself I wasn’t smart enough or good enough or the relationship wasn’t right. So I gave up. I remember saying multiple times that I just wasn’t naturally fit or had certain genetics so I would never be in good shape. I constantly made up excuses why I didn’t see results in my own life instead of just working harder to someday see those results.
When I started CrossFit, I remember wanting to give up SO.MANY.TIMES. I would cry through workouts, make up excuses in my head why I didn’t need to finish, but that just left me feeling guilty afterwards when I gave in to my frustrations. Giving up didn’t get me any closer to my goals. Just this past week, after 6 years of CrossFit, I wanted to stop in a workout. I was rowing my last 1000m and I wanted to just stop because everything hurt so much. I wanted give up and be done with it. But what would that get me? Not finishing something isn’t going to further me in my fitness goals and it sure as hell isn’t going to make me mental stronger. So I held on and even sprinted the last 200m. Because I knew I could. Even when everything said I couldn’t.
Because of CrossFit, I’ve been able to see that greatness is possible if you are willing to put in the time, the effort, the hard work, the pain, and the upsets. And because of learning that within the gym, I’m able to see that I can do the same when it comes to my personal life: not giving up when the going gets tough and definitely not telling myself I’m not capable of something.
Find a workout that challenges. That makes you a better person outside of the gym. That makes you wonder if there is more to life than just mediocrity. Don’t settle. Don’t tell yourself that your genetics or your background or your history writes your story. Your hard work does.
Sunday – Rest day
Monday – CrossFit Broadway Class
Deadlift: 3 x 10. All sets at 70% of 1 Rep Max. Touch N Go. (14 mins) – 155#
After each set, spend 60 secs working on freestanding handstand hold
Then 14 min AMRAP Of:
20 Push Jerks (135/95)
20 Burpees
20 Hang Power Cleans (135/95)
I got 3 rounds + 26 reps using 85#
Tuesday – CrossFit Broadway Class
5 Rounds For Quality Of – Moving With Purpose Style: (15 mins)
16 Double KB Russian Swing
14 Alternating Pistols
10 Strict Pull Ups
I got 4 + 8 using 2×45# KB and doing 6 strict pull ups
Then 3 Rounds For Time Of: (12 min time cap)
300m Run
25 Goblet Squats (70/55)
50 Double Unders
I finished in 9:55 using 45# KB
Wednesday – CrossFit Broadway Class
Clean & Jerk: 5 x 3. All sets at 80%. Quick Reset. (16 mins) – 105#
Then 3 Rounds For Time Of: (13 min time cap)
30 Cal Row
30 Wall Ball
I finished in 9:51 rx
Thursday – Rest day
Friday – CrossFit Broadway Class
Every 30 sec for 8 mins: 1 x Hang Snatch at 70-75% – 75#
Then EMOM x 15:
min 1 – 18 / 14 cal Bike
min 2 – 10 Burpee Box Jumps (24/20)
min 3 – 12 Power Snatch (95/65)
My lowest numbers were 9 calories, 9 burpee box jumps and 11 snatch using 55#
Saturday – CrossFit Broadway Class
2 rounds for time:
1000m run
100 double unders
50 wall balls (20/14)
1000m row
I finished in 26:18 rx
____________________
Free Travel Workout:
5 rounds for time:
400m run
20 dumbbell thrusters
20 push ups with hands on dumbbells
20 sit ups holding a dumbbell
New Workout Music:
This Girl by Kungs
In the Name of Love by Martin Garrix
Never Be Like You by Flume (Martin Solveig remix)
When you do EMOM, how exactly is that done? This week had EMONx15 – is that 15 min total? Or 15 times 3 exercises for 45 min total?
so that means every min on the min – so the first min is the calories on the bike then you move right into the burpee box jumps in the second minute then straight to the power snatch in the third minute. so then back to bike, bbj, and ps. so 15 minute total, 5 sets of each movement!
Juli,
I loved this post. I’ve been doing crossfit going on four years now and can honestly say it’s one of the best decisions I’ve ever made. That and changing my eating habits. Like everyone, I still have those workouts that I would do anything not to finish. I can’t tell you how many times I’ve showed up at the gym and contemplated running out of there before anyone noticed. So, yeah, some days it’s a struggle. But I still absolutely love it and love what it has given me. It’s given me the ability to believe in myself and believe in my potential. If you really commit to it, it’s unbelievable how that mindset transfers into your life. You put into words what I had been feeling, so thank you! And by the way your pizza dough recipe is bomb. So is your cookbook. Can’t wait to try your crockpot buffalo chili recipe.
Great workout song recommendation…you might already know it but it’s called The Girl Is Mine- 99 Souls. A little Destinys Child mash up. Life changing.
Have been lurking for a while now (especially on snapchat), so this is my first comment — Juli, thank you for sharing this! I am a CF newbie as of two months ago. The hardest part is changing into gym clothes and walking in the door. But once I’m there, I know I have to participate and just DO ITTT. I know I’ll learn something new (even through the tears). I’ll keep your words in the back of my mind next time I go.
Also, I just listened to your first podcast! You are so inspiring, girl. I *for sure* thought you were older than me because of how successful you are, but we’re the same age. Maddd props. <3
Hi Juli. I have a question. I have been doing crossfit for about 2 years now. I just recentley looked back at pictures of me before I started crossfit. I look skinnier. I understand that crossfit is meant to give you muscle and tone you, but I am starting to feel bulkier everyday. I don’t do excessive amounts of weights (125 clean and jerk, 105 snatch usually at the max). I have noticied I am having extreme problems with acne and I have gained 15 lbs in 6 months. Any tips on how to lean down while doing crossfit? I love how lean you are as well as toned. Thanks!
that’s a sticky thing because everyone’s body is completely different. you may need less weight, you may need less stress, you may need more rest days, you may need more sleep, you may need to change your diet. and not knowing your or have ever met you, makes it even more difficult to tell you what to do. so i would recommend doing what i did: experiment and be sure to be aware of what’s going on with your body.
Hi Juli! Just discovered your blog, podcast, insta.. (i.e. you) and love what you’re putting out there! A few things…
Piggybacking off of Lindsey, I’m approaching one year into crossfit and have noticed myself looking bulkier (as well as 15-20lb heavier, tho still in the same clothes), and I’m not even hitting the weights she listed yet. With a high stress/long hour corporate job, I am trying to make a lot of the changes you suggested (more sleep, rest days, etc.). But I also suspect a big part of it for me is that my calories are too high. I’m also in the process of learning more about macros, portions, etc. and want to try counting macros for a while to set that tracker in my head and learn my body’s needs better. I’m interested to see if eating in my ideal macro/calorie range will result in a more lean and less bulky look. TBD!
But transitioning that to a question, I was also curious about your experience with the timing and diet for peak performance. I’m doing my second team crossfit competition tomorrow and still don’t feel confident in my food choices for the best energy and strength. Crossfit has completely changed my mindset with food. I do see it’s scientic function as fuel but there also seems to be an art to it. I don’t my excess calories and current diet with too much fat is the way to go! I jumped too deep into the fat bandwagon, and though I do think it’s an amazing shift in mental clarity and staying full longer, I’ve been feeling somewhat sluggish in my workouts after a day or meal with lots of fat.
So anyways, obviously I have a lot of macro experimenting to do, and I have read pieces of Steph Gaudrau’s Eat to Perform for some knowledge base. Just interested, if you ever get the opportunity to share your take on Eating to Perform, even specific to competition days that would be great! Looking forward to your upcoming podcasts!
i honestly didn’t do many things differently (food related) when i was training and i wish i did. i just wish i would have eaten more and more carbohydrates. i think steph would have better insight into that than i would. sorry i’m not more help! good luck with your competition!!