Christmas is officially over! It came as fast as it went. And it was honestly the strangest Christmas I’ve ever experienced. But that’s a story for tomorrow on the blog. For now, let’s talk about working out!
I normally do CrossFit 5 days per week and love it. But lately, I haven’t loved the programming at our gym. Nothing against our gym owner, I’m just not into the strength cycle that we are in. So when we get in some sort of strength cycle like this that I’m not a fan of and that doesn’t make me feel my best, I change up my routine.
That being said, I don’t just throw in the towel and give up completely with my fitness. I simply try something else for a little bit and see what my body does. I don’t just say “this doesn’t work for me” and walk away. I just work something new into my fitness routine and see what happens, how my body changes and how I feel.
With CrossFit, when we get in certain strength cycles, I don’t feel comfortable with how my body changes. Just personal preference. And I react to that by creating my own workouts or going to our boot camp style classes at our gym, and within a couple days, I already feel better in my own skin. So for the next couple weeks, you’ll be seeing more workouts that I create myself. Be sure to check here, but also check out my instagram because I plan on sharing multiple workouts there while the New Year comes up! With the New Year coming on, don’t forget that sometimes you have to search for your perfect workout. So next week on the blog, I’ll be talking about a bunch of the fitness regimens out there to help you search and find what inspires you and gets you excited to get in the gym!
Until then, try out my Monday or Tuesday workouts because you can do those workouts in almost any gym!
Sunday – Rest Day
Monday – see video of movements here
4 rounds:
20 tuck jumps
10 insane lunges
20 wall ball
10 KB pull & press
20 handstand mountain climbers
10 burpee pops
then 3 rounds of:
20 GHD sit ups
40 russian twists with 25# plate
1 minute plank
Tuesday – see video here
10-9-8-7-6-5-4-3-2-1
Alternating dbl OH KB lunges (per leg)
Shoulder press with back knee off ground (per arm)
Broad jump into tuck jump then shuffle backwards
Slider v-ups with crossovers each leg
Then afterwards we did 9 min ladder (2,4,6,8,10…):
Hang power snatches
Burpees over the bar
Wednesday – Fit on Broadway class
Warm-Up (10): 3 Rounds of – 15 push-ups, 12 lunges, 9 squat jumps (* After/before each round – 30 seconds on assault bike)
Team FIT Test (6): in Teams of 3-4 – As many calories on the assault bik as possible, alternating every 12/10 cals (If there is a team of 4 – every person holds a wall sit immediately after they get done with their cals (for the amount of time it take the next person)
THEN, with a 20 min running clock…
#1 (5min): AMRAP – 15 KB sumo deadlift high pulls 55/45# and 15 mtn climbers (each side – I did these on the wall)
#2 (5): AMRAP – 15 AB mat sit-ups and 15 dumbbell reverse lunge hammer curls
#3 (5): AMRAP – 15 slam ball kneeling slashers (each side) 30# and 15 squat clean ball slams 30#
#4 (5): AMRAP – 15 plate ground to overhead 45/35# and 15 plate Russian twists
Thursday – CrossFit Broadway class
Every 30 sec for 8 mins, alternating.
– 4-8 Strict ring Dips (I did bench dips with feet raised higher than bench)
– 4-8 Alternating Pistols (I did my pistols holding a 5# plate)
* work must be completed by 20 secs each round
Then 2 Rounds For Time Of: (18 min time cap)
800m Run
60′ Handstand Walk (2 lengths of platforms) or 15 Strict HSPU
40 HRPU
20 box Jumps w. step down (30/24)
I finished in 19:06 rx
Friday – Rest day
Saturday – Rest day
_____________
Free Travel Workout:
See workout here
10 rounds:
10/10 Jumping Bulgarian Split Squats
8 Squat Clean Ball Slams
6/6 Side Skaters
4 Wall Walks
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I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!
I loved some of your workouts from last week!! They made me sweat, made me feel fu**ing awesome and super strong. It was great, my day was made after this and I have you to thank!!
I’m not familiar with how Crossfit works. Do you have to do the set routine when you go in that day or can you do your own workout when you are there? If you can, do the trainers get offended? I don’t think I’d like having to do what the trainers tell me every time I’d go to a gym!! It is so much more fun making up your own routine.
crossfit classes are set up like group classes, so you do the one workout that is created for that day and have a training coaching you the entire hour. we only have one open gym class per week (on sundays) that you can come in and do your own thing at. when i say i’m working out by myself, it’s because i am a coach at my gym so i go into the gym when there aren’t classes going on to work out by myself. hopefully that all makes sense!
Hey Juli! I’m wondering about how you started CrossFit before joining a box. I can’t really afford to join a box right now but I work part-time at a gym and have a free membership there. How did you decide what workouts to do and where did you look for modifications when you didn’t have the ability or equipment for a particular movement?
I’m not Juli, but in case it helps – try starting at the crossfit mainsite (crossfit.com). They post a workout every day and have lots of info on how to scale workouts if you search through it (I think they even have a “how to start” section). Alternatively you can also follow almost any gym’s programming that you like – many of them are posted as blogs. Good luck!
Hello Juli!! Now, I know this doesn’t link to this blog…. But I have just made 2 x your Strawberry Poppyseed Bread; it is the … best! I have an odd question, how did you determine the ingredients you used, i.e. why do you include Zucchini in the recipe?? I am intrigued to understand the purpose of each ingredient to make a perfect combination. Thanks!!
i add zucchini when it’s in season to just use it in a new way! hiding veggies in this sort of thing is the best!
Interesting; it’s rather tricky!! I like your use of ‘non-traditional’ ingredients. 😉
Glad Christmas is over … ready to start 2017 already … great workouts, can’t wait to try them!
Hi. Some questions for upcoming podcast:
1. What are your favorite blog recipes for entertaining? Mainly finger food, mains and sides.
2. Favorite hand and nail care products / tips for keeping them looking great. Your nails always look so nice even though you are lifting weights and doing a lot of cooking.
Looking forward to your workouts. I’ve actually cut back a little on strength training and including more metcons as well, so these will really help me plan those workouts.
Hi Juli! I just wanted to tell you that listening to your podcast is literally my favorite part of the week!
I started eating Paleo almost a year ago, starting with Diane’s Practical Paleo, then just recently (aka THIS MORNING) I started crossfit. This is all due to your podcast. I never thought I could do it, but I’m gonna give it my best!
I love your personality, and honestly, I feel like we’re friends now! 🙂 Keep doing you, and inspiring us every day!
Love ya,
Haley
yayyyyy that’s so awesome, thank you so much for the love! and YES, i hope you absolutely love CF!!
Hey you- I’ve been following you for about 4 years now. I recently made some pretty big life changes which include accepting a new position, moving to a new city, break up and taking a step back from competing with crossfit and coaching. I have put on weight and struggles with acne issues including bad cystic acne. What kind of products have you used/what type of facials do you get to help?
i do a lot nowadays! first, i took accutane. but i also talk about all the products i use and the facials i get, along with the esthetician i use (in case you are in colorado) all in this post: https://paleomg.com/my-skincare-routine-acne-lasers-dermaplane-and-more/
Hi…for your next Podcast, I have a question…do you have any heart rate monitor recommendations. Also…I love hearing Jackson snore. It’s the best. Second, I won’t tell you to stop yawning, but I will say that I yawn then while doing my cardio (that’s when I listen to you) and it makes me look sleepy. haha!
Ok…I gotta fix my typos…Do you have any heart rate monitor recommendations? And I wanted you to know that when you yawn, I yawn, and it makes me look sleepy. 🙂 But thanks for making my cardio go by faster!
i honestly have never used a heart rate monitor other than at orange theory so i don’t have any recommendations. sorry about that!
Ah bummer! Ok. Thanks anyway 🙂
Tried Tuesday’s workout yesterday and loved it! Thanks for posting!
good work!!