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)
I am soooo glad that I read your post today. I started working out this past January 4-5 days per week but I haven’t seen too much improvement due to the fact that I am a HUGE cookie/cake/chip lover! I haven’t stopped working out,however, and I recently have made strides to creating healthier eating habits. I joined a gym last weeks to supplement my home workouts. Then as I was about to hit the gym for the first time, someone important to me said, “You may as well give it up and face it. You are always going to be shaped as you are. Just look at your mom and your aunts!” I was ticked and I went to the gym anyway. Of course, I was still sort of hurt and discouraged and thought that maybe this person was right. Reading this post reminded me that if I put in hard work, I CAN actually change, hopefully lose this darn 20 lbs and feel better, inside and out! Thanks Juli.
WOW – I absolutely cannot believe someone said that. That is so insane. I can tell you one thing, I don’t look like ANYONE in my family, all because of my daily choices. and i can tell that bothers them sometimes. but it’s all about choices. sure, we have certain genetics but we also have perseverance and hardwork (well, not everyone has that). so keep it up. don’t EVER let someone’s petty thoughts change yours! keep on keepin’ on!
genetics do play a role, like say when it comes to abs: i have a small rib cage which probably came from one of my parents, BUT i don’t not look like either of them. neither of my parents nor their parents have visible ab definition, but i do. because of what i eat and how i exercise. so yes, genetics gave me a smaller rib cage but i decided how i would put my body to work. so genetics may play a role, but choices have played a bigger role for me.
Juli,
I have been a cross-fit flake for a few years and have been to a few gyms here and there. I can’t even remember how many onramp classes I have done , and how many months I have paid my dues without actually going to the gym. I think I have a bit of cross fit anxiety when it comes to going to classes and working out around people with chiseled abs and scary grunting sounds. Have you ever experienced cross-fit anxiety or have known someone who has box anxiety. I know the Juli answer would be just FING DO GO, but how do you over come that anxiety and the newness of cross fit WODs. Love the blog and the podcast, and Everything 🙂
Thanks
Lindsey
I am having some serious CrossFit anxiety right now (although I hate to admit it). I did CrossFit for 2 years, then moved to a small town with no CrossFit gyms for two years. Now that I’m back in a big city I want to start again SO BAD but I’m honestly a little scared. Scared I won’t like the people, the coaches, scared of how bad I might suck. It’s a huge hurdle to get over 🙁
well being scared won’t get you anywhere. we are all scared at some point with the unknown, but figuring it out builds so much confidence. so get back in there! if you don’t like the gym, go somewhere else! from what i know, there are a good amount of boston cf gyms to choose from – i’ve been to a couple! so shop around and don’t be saddened by what progress you may have lost from the past. you can only get better!!
I feel the same way Lindsey.
i get it. i felt that way, too. but i’ve never been to a gym that didn’t have an array of different shapes, sizes, and goals. just this morning in my 9am class, i had the owner of my gym who is jacked, a normal guy who has been doing cf for probably 2 years and has just a couple pull ups, a brand new guy that never has done crossfit and then a person just getting back into it. the point – every single one of these people looks different, chose a different weight, stopped at different times during the workout, and felt different throughout, even though they were all doing the same workout. you shouldn’t be intimidated by what you see, because every single person is going through a painful workout – they don’t give a sh*t about how you’re feeling (I mean that in the way, no one is paying attention to what weight you chose or modification you use). but at the end, you all have this pain to bond over, no matter if they are chiseled or not. don’t let intimidation hold you down. know that you are worthy of a amazing/painful workout.
I always tell myself that it is the end of the workout that challenges you and changes you. I know I can get through the beginning, it is how hard i push myself at the end that create change.
exactly!
Hi Juli, I’ve been lurking on your blog for a long while now. You have so inspired me and I started CrossFit last May because of you. I turn 60 tomorrow and I go to the 5:30 am class before work on MWF in LA. I also have been Paleo for a couple of years. I sometimes miss a class if I didn’t get enough sleep the night before, but I can see the incremental changes for sure. I still have weight to lose, but I can feel my abs underneath. I also swim and hike a lot. I don’t care anymore what the other CrossFitters think when I need assists with pull-ups or box jumps. Everyone is encouraging. I am working toward my goals–life’s a journey and every single step takes me closer!
that is AMAZING!! think about it…how many people at age 60 can say they can feel their abs. that’s truly amazing! and truly no one cares what modifications you have to do in a crossfit gym, they are worried about their own weights and movements! keep being amazing and inspiring others with your own story!
Hey Julie! I just heard your first podcast and I loved it! I cannot agree with you more on how crossfit has changed my perspective on my physical capabilities but for some reason, I can’t grasp that on nutrition THE FOUNDATION of fitness! Since I have been following you for sometime, I went back to see where your mindset had changed from the “don’t judge me for everything I ate in a day” blog posts to now and realized you changed your mindset. So, I was wondering, can you share on your podcast maybe some of the differences you have noticed from your previous mindset when you were not the happiest with yourself to now? I know you touch on it here and there but I was curious on how you overcome those days when you’re stressed, tired and just want something to chew on! (can you tell i’m a grad student!) Again, you’re a huge inspiration to me and love all the effort you put into your work!Thank you~
-Stephanie
definitely!! just wrote that down on my list of topics! thanks for sending a podcast idea my way!! xoxo
I’m going to piggyback on Lindsey’s comment because I suffer from CF Anxiety as well! Not only am I hella intimidated by the shredded peeps, but I’ve heard so many horror stories about CF injuries. I already have some lingering injuries from running and lifting and I’m terrified CF would either exacerbate them or give me new issues. Juli, any words of wisdom or thoughts?
cf is definitely intimidating, especially to a newbie or just someone who is trying to get back in shape, even if they did cf in the past. first you need to understand that everyone is feeling that same intimidation, whether they just started or they have been doing it for a while. pain is intimidating and you feel the same pain no matter what level you’re at. so here’s what i recommend: you need to find a gym that you feel welcomed at and that you feel as though the coaching is helpful and safe. if you have a coach who knows what they are doing watching over you, you are less likely to injure yourself. that being said, most people injure themselves because of their own stupidity. the only time i ever injured myself was in a competition, i’ve never injured myself just in the gym during regular workouts. because i use my brain and listen to my body. if something is too heavy that i can’t hold position, then i go down in weight. common sense. not everyone has that, so many people get injured. so if you can find a gym that makes you feel less intimidated, that gives adequate coaching, and you also use your brain, you’ll be fine. it’s just about walking in the door!
Love seeing your workouts! I’ve been feeling a little frustrated with my CF gym, as every often they have a WOD that is only running (which I hate, and I’m not paying to run), so I’m always interested in seeing what other gyms are doing. I hate working out, but there is something about CrossFit that makes you just want to get it done! I’ve loved how it’s changed my perspective.
that’s frustrating when you’re not loving the programming at your own gym. hope it gets better!
This post is my favorite!!! I think pretty much anyone who has tried crossfit can relate to this–I sure can! When I first started I was very hopeful but also very uncertain of myself ever being able to see the light at the end of the tunnel. I could barely do pushups much less figure out a muscle up or do an upside down hand standing pushup–are you kidding me?! After almost 5 years I’ve checked skill after skill after skill off of my list and it’s translated into me feeling like I can be persistent in the same way in other areas of my life as well. “Psh! This presentation will be a piece of cake! I can deadlift 300 lbs!”
Hey Juli! This Girl is my new favorite workout jam! So I am thinking about trying my first barre class this weekend. Any advice? What should I expect? And what is proper attire for a barre class?
no advice really needed! you’ll do great! you do need socks, I think most places want you to have sticky socks and they often sell them there if you don’t have any!
Great post buy my question is really random. I love your pink leggings in your photo, I’ve always wanted to wear bright colors to crossfit but am worried about sweat stains. I’m not trying to look like I peed myself! Is this something I just need to embrace or do you have any recommendations for capri leggings that minimize or hide this? BTW been reading your blog for years, love love !!!
it all depends on the workout, but yea, i just don’t care. sometimes my sweat shows through, sometimes it doesn’t. i just know everyone at my gym really well so i don’t give AF if they think i peed myself because half the other people in there look like they peed themselves too, if the guys in shorts haha!