Sunday – This was the most productive Sunday I’ve had in probably over 1 year. This was because some crazy sh*t happened, meaning I was driving to an open house and the open house was cancelled because it went under contract the night before, so I ended up at the gym stupid early. So I decided it was worth putting some effort in to.

15 Minutes to find a 1 rep max snatch – I got 130#

THEN

5 rounds for time:

10 push jerk (135/95) – I used 85#

50 double unders

15 handstand push ups

12 toes to bar

I got 17:21

Monday – REST DAY! I always coach Monday mornings, so I quickly can decide if I want to be put through hell on a Monday. And Mondays ALWAYS mean squats days, so I almost ALWAYS don’t go back to the gym later that day. So I cooked instead. I’m pretty sure I cooked 3 things, but I don’t remember.

Tuesday – This workout was done at 8 in the morning. EIGHT IN THE FREAKING MORNING. That’s the earliest I raised my heart rate in probably 2 years. And it was miserable. Thankfully it was spent with my girlfriend Katie who is one of the perkiest people ever. And she kicked my ass bad in the workout. I wish I had an excuse, but it’s just because I sucked.

3 min Max Distance Handstand Walk (mats) – I got 7 mats total

THEN

Power Clean into 2 x Squat Clean into Split Jerk ( 15 mins)
Dropping between cleans is allowed.
I got to 135#

THEN

12 min AMRAP OF:

200m Run

20 HSPU

30 KB Swings (70/55) – I used 45#

I got 3 rounds + 50m run

Wednesday

Push Press: 5-5-5-5-5. Add as you go. I got 115#

Between Sets:
5 x 5 Weighted Pull Ups / Max Effort Strict / 4 x Slow Negatives – I did 5 strict pull ups per round

THEN

For Time:

5 Push Jerk (155/105)

5 Toes To Bar

50 Double Unders

10 Push Jerk (155/105)

10 Toes To Bar

50 Double Unders

15 Push Jerk (155/105)

15 Toes To Bar

50 Double Unders

20 Push Jerk (155/105)

20 Toes To Bar

50 Double Unders

I got 9:36 using 85#

IMG_8933IMG_8943

Thursday – REST DAY! Thursday was a travel day to San Diego. I landed, walked around Little Italy, showered since I hadn’t since doing the ice bucket challenge the night before, then grabbed some dinner somewhere in San Diego. I really had no idea where I was, ever.

Friday – REST DAY! I did a seal tour. Turns out they just bark a lot and push each other into the water. 

Saturday – REST DAY/DRINK DAY/EAT DAY. Workouts are overrated in a city that I could spend my entire time eating and drinking. So that’s what I did. Check out the blog tomorrow for my restaurant recommendations! I’m now in a sugar bloating coma, but in a good way. 

You May Also Like:

Leave a comment

Your email address will not be published. Required fields are marked *

18 Comments

  1. ANNA says:

    In a world of obsessive unhealthy and disordered eating habits I am so thankful for your honest, fun, and hilarious blog (and instagram). With nutrition as the base you show that rest days, and eating for fun can also produce a healthy and fit demeanor. Because of your posts I scaled back religiously doing Crossfit 6x a week and eating 99.9% strict paleo. Since scaling back I look and feel 1000% better than I ever have. Thank you!!

  2. Gaby says:

    Is it just my post-weekend brain or are you missing something on Tuesdays WOD? What did you do with the cleans, and what was the run part of the kb workout? I like to use some of CF Broadways stuff via your blog so I am super curious! 🙂 Thanks, Juli!

    1. juli says:

      I’m not completely sure what you mean. The cleans go: 1 power clean, 2 squat cleans, then 1 split jerk. And that’s a 200 meter run

      1. Gaby says:

        The post reads to me like:

        3 min Max Distance Handstand Walk (mats) – I got 7 mats total

        THEN

        Dropping between cleans is allowed.

        I got to 135#

        THEN

        12 min AMRAP OF:

        30 KB Swings (70/55) – I used 45#

        I got 3 rounds + 50m

        So it doesn’t mention the actual clean complex or that there’s a run, but thanks for the clarification! Must be my computer or something.

        1. juli says:

          Fixed it! Sorry had some issues in the back end but it should be easy to read now!!

  3. KariVery says:

    Um… where the pics of the ice bucket challenge at?

    1. juli says:

      there’s a video on my instagram

  4. Carla says:

    Hi Juli,
    I’m coming to Denver this week and I’m celebrating my 30th bday, any recommendations for restaurants or fun things to check out?!? I already have sugar shop bake shop and the arepa food truck on my list 🙂

  5. Patti says:

    I am inspired.

    Good eating, smart eating.

    Healthy body weight.

    Healthy mind!

    Wow——-the book by you and George comes on the 27th!

    YES!

  6. Danielle @ It's a Harleyyy Life says:

    130# power snatch! That is awesome! Congrats!

  7. Michele @ paleorunningmomma says:

    Your back looks incredible in the top photos! Looking forward to the eating updates too 🙂

  8. Lindsey says:

    Juli – I second this request! I’ve always been really fit/strong from years of lifting but only in the past 6 months or so have I made pullups a real goal. I can *almost* do 1 unassisted but i have a long way to go until I can bang out a few reps. I’m tall (5’8″) with long arms and I feel like its just so much harder bc of that. I’ve tried a lot of techniques (daily pullup training military style, pullup training 2x a week and a lot of heavy back training on the other days, etc) but progress seems slow-going.

    Would love a post on pull-ups and tips/tricks to get better at them!

    1. juli says:

      honestly, practice makes perfect. i started with using an assisted pull up machine at a regular gym to build up some strength in my lats. then i started constantly practicing kipping pull ups and finally was able to get a strict pull ups. but it didn’t come over night. i worked at it for quite a while before i had the strength to do strict pull ups

  9. Kelly says:

    Hey Juli! With the workouts you do now, and not being in the gym all the time, do you feel you under eat? I workout 4-5 days a week totaling about an hour and a half each time. Usually I don’t keep track of calories or macros, but more or less I stick to paleo/zone. Recently I have kept track of my food and I seem to only eat 1100-1300 calories a day. Usually I eat a small snack for breakfast, and big lunch after the gym, then a medium dinner. I can’t seem to snack in the middle because I am just not hungry. I feel like this might be hindering fat loss/muscle gain. Any ideas?

    1. juli says:

      not really, i think i actually eat more on my rest days than i used to. some days i eat less, some days i eat more, all depending on what i’m doing and how busy i am. i wish i had better advice, but i do think i lost some weight when i actually ate more food.

      1. Kelly says:

        Thanks so much for replying! You rock! Keep posting awesome things girl!

  10. ceyda says:

    i really love your blog and been very kitchen inspired by your amazing recipes. i have also recently started crossfit & though i love it, my hands seem to disagree. how do you take care of your hands during all those pull ups?

    1. juli says:

      it gets better over time as you get better at holding on to the bar. i didn’t really do anything in the past to help my hands, they just kept getting better