If you’ve been following along on my blog or listening to my podcast, I’ve mentioned a couple times that I lost a friend last week. It was not only a friend but also my best friend’s brother. It’s been so painful watching her and her family go through such a difficult time. It’s been hard to eat, hard to sleep, and even harder going through a normal day. No one should ever have to go through what they are going through.
That being said, life is incredibly stressful. It’s painful and confusing and so upsetting at times. In times like this, we feel lost and unsure when we will ever feel stable again. And often times, those situations makes us change our eating habits or keep us out of the gym. Even though it’s good to remember to give yourself some rest and relaxation in times of pain, it’s also important that we try to continue with those healthy behaviors to keep some sort of normalcy in a time of so many unknowns.
Stress can affect the body in so many different ways and we can’t always regulate that stress. But we can regulate our healthy behaviors and our healthy choices. I’m saying all this because as soon as the pain of losing someone set in, I turned to food. Straight for the sugar because, well, sugar releases endorphins and my body wanted to feel that. But I, of course, quickly came down off that sugar high and reality was still there. The moment of that sugar high didn’t bring that person back and in the long run, it didn’t make me feel any better. Just worse.
What did make me feel better was having a decent meal or clearing my mind for an hour at the gym. So remember that. Remember that you can still control certain things when everything else is so out of your control. Remember you deserve you health, even when you feel like you don’t. You can get through stressful times without putting damage in your health progress. Remember that.
PS – sorry there was no “what i ate in a day” this week. I planned to get that day but the craziness of last week meant I did not keep track of my eating whatsoever. I’ll definitely get that done next week! And be sure to check out my latest podcast about macros, supplements and protein powder here!
Sunday – Rest day
Monday –
Back Squats: 2 x 20. Fist set must be at 63%. 2nd set goal of 68% (12 mins) – 115# and 125#
Then 16 min AMRAP Of:
300m Run
60 Double Unders
15 Push Jerk (135/95)
I got 4 rounds + 338 using 85#
Tuesday –
Hang Snatch
Every minute on the minute x 3: 2 @ 65% – 75#
EMOM x 3: 2 @ 75% – 85#
EMOM x 3: 1 @80% – 90#
EMOM x 4: Add as you wish. – I worked my way to 107#
Then For Time: (14 min time cap)
5 Squat Snatch (70%)
25 Push Ups
25 Pull Ups
4-20-20
3-15-15
2-10-10
1-5-5
I finished in 9 something using 75#
Wednesday –
20 mins Moving With Purpose
10 Barbell Roll Outs
20 Single Arm OH Walking Lunge – 10 each arm (55/35)
100m Single Arm Suitcase Carry – 50m Each Arm (70/55)
I got 4 + 3 using 35# and 45#
Then 6 min As many rounds as possible Of:
15 KB Swings (70/55)
9 Burpees
I got 7 + 1 using 45#
Thursday – Rest day
Friday –
Front Squats: (15 mins)
1×3 at 85% – 130#
1×1 at 89% – 135#
1×3 at 85% – 130#
1×1 at 91% – 141#
1×3 at 85% – 130#
1×1 at 93% – 145#
Then For Time: (14 min time cap)
470m Run
100 Double Unders
20 Strict HSPU
20 Thrusters (115/75)
200m Run
50 Double Unders
10 Strict HSPU
10 Thrusters (115/75)
I have no idea when I finished but it was maybe under 10 minutes? using 65#
Saturday – Rest day
____________
Free Travel Workout:
Wednesdays 6 minute AMRAP with KB swings and Burpees
Then
6 minute AMRAP of:
20 tuck jumps
15 hand release push ups
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oh giiiirl that single leg deadlift form is so on point! that exercise i have a serious love/hate relationship with. Love your 20 min MWP workout. Been a hot minute since i’ve done barbell roll outs
it is THE BEST movement. i did those yesterday and my butt is soooooo sore
I literally just experienced this a month ago with my best friend’s brother. I wouldn’t wish it upon anybody to go through that or witness someone so close to them endure that. I’m so sorry!
I’m sorry for your loss. I remember when my mom died, I went to Crossfit a few days after and we did slam balls. It was the most therapeutic fucking slam balls I ever did.
i just recognize my behaviors and make the steps i need to so i don’t fall into that trap – like planning my workouts into those busy days or going to the grocery store to buy better food choices
I”m so sorry for your loss, I also lost a very close friend last week. Cancer is a real dickhead.
Thank you for these workouts. My friend was a runner, she loved to run marathons. I hate running, like really dislike it. So for the last few months while she’s been so sick I use her as my inspiration to get my ass out the door. I think “Hey, I’m able to do this, I GET to do this. Angie wants to and she can’t.” Putting it into perspective like that sure changes my attitude. I’m so lucky to have a healthy body.
It’s crazy, I’ve recently started reading this blog ( I know you’ve been around for awhile) , but at church yesterday it talked about how everyone has problems, issues, heartbreak (insert negative energy) and that often if we’re not careful we dive into that problem forgetting all the many benefits life has to offer. I then see CrossFit posted a video today with Austin Manello and that he too said that “everyone is going through something” reading your blog, hearing Austin/CrossFit, and Church really assures me that I should begin to focus on the positives way more because you never know when something worse is going to happen.
Anyways I wanted to report back, that my diet is going well, I’m at the gym regularly again and looking at starting a new job, with something that makes me happy =). Thanks for your article.
that’s awesome!! keep on kicking ass, cullen! ps love the name cullen!
I love you Juli! I just got done listening to all of your podcast episodes today. I was loling the whole time! I love you because you’re real. You have no filter you’re just yourself and you don’t care what anyone thinks. I just started whole 30 and I’m so excited to have found out about you. You’re going to make this journey easy as pie. Especially with the good mood you put me in. If I ever feel negative about this lifestyle I just read your blog or listen to you and I’m motivated again. Keep doing you girl. You’re the bey (Beyoncé) or just BAE of paleo!
thanks for all the love reannah!!
Your workouts are so awesome as always! Sending you love and to your friend & her family as well. So sorry for all your loss.
So sorry for your & your friend’s family’s loss Juli 🙁
I hear you on the turning to sugar for that quick fix but lots of sleep, eating nutritious meals and exercise really is the most supportive thing you can do. I find getting out in nature for the exercise part to be particularly healing.
Also – absolutely loving the podcasts! We’re so spoilt with everything you do & share!!
thank you so much, kattie!
Oh Julie, I’m so sorry for your loss. Sending peaceful and loving thoughts.