Happy EndofFootballSeasonMonday!!!! Today is such a great day! I spent my last football game chugging down sparkling water and keeping myself away from the dessert station. So excited that football is over and Sundays are fun again!!

So I recently mentioned on the blog, and even mentioned it in the podcast this week, that I’ve been a little bored with CrossFit lately. I just haven’t loved the programming. And that’s not a bash against our gym, it’s just how I’ve been feeling personally. So I’ve been doing more of our boot camp style classes and I recently decided I wanted to try out Orange Theory again! I did OTF while on book tour and loved it, but when I came back home, I just never really got into it. Since I haven’t been loving CrossFit but have no intention of stopping all together, I’ve decided to start alternating between CrossFit, boot camp, and OTF so I never get bored and I’m constantly confusing the body in different ways! So far (since I just did my first OTF workout on Sunday) I’m loving it and feeling really good! Excited to keep this going and see how the next month or so goes!

I think one of the most important factors when it comes to exercising is never letting yourself get bored and never letting your body get too comfortable. I want to continue to be excited, challenged, and sore no matter what I’m doing in the gym. And trying this new schedule out is definitely doing that for me! So if you’re feeling bored or feel like you’re not getting enough from your workout – change it up, try something new, challenge yourself! Can’t wait to share my thoughts about this new workout schedule soon!

Sunday – Rest Day

Monday – workout by myself between coaching classes

5 rounds for time:

20 wall sit balls slam (slam between legs then tap med ball overhead with straight arms – I used 10#)

20 wall sit alternating side slams

15 hamstring curl with glute lift holding the wall ball between feet – lying on the GHD machine

10/10 one arm kettlebell walking lunges (i used 25# kettlebell)

10 kettlebell deadlift

10 kettlebell squat cleans

10/10 kettlebell snatches

Tuesday – FIT on Broadway Class

30 minutes to complete:

10 burpees – 50 air squats

10 burpees – 40 weighted sit-ups

10 burpees – 30 kettlebell swings

10 burpees – 20 TRX Y flies

10 buprees – 1000m run

then back through the 10-20, 10-30, 10-40, 10-50

*If you finish before the 30 minutes – do every minute on the minute: 6 push ups, 6 jumping split squats (each side) and 6 wall balls – until the 30 minutes is up

After we finished, we did 4 minutes of 100m sprints with a partner – 1 person sprinting at a time

Wednesday – CrossFit Broadway Class

Power Snatch: 5 x 3. All reps have a 2 sec pause in Power Catch Position. Quick Reset. (14 mins)

Set 1 @ 60% of 1 rep Max Snatch – Set 2 @ 65% – Set 3 @ 70% – Set 4 @ 75%

Set 5 @ 75 – 80% – I worked up to 100#

Then 21-18-15-12-9 Reps For Time Of: (14 min time cap)

T2B

Burpees

40 Double Unders After Each Round

I finished in 10:34 rx

Thursday – FIT on Broadway Class

Round 1 = 40 seconds on – 20 seconds rest

Round 2 = 50 seconds on – 20 seconds rest

Round 3 = 1 minute straight through

Each round:

  1. Weighted squats (R1: goblet squat R2: pause squats R3: 1 1/2 squats)
  2. Sliders (R1: push ups R2: hamstring curls R3: mountain climbers)
  3. Row (R1: 200m R2: 250m R3: 300m)
  4. Box Jumps (R1: normal box jumps R2: box jumps overs R3: burpee box jumps)
  5. Ball Slams (R1: ball slams R2: over knee slams R3: seated slam)
  6. Core (R1: candlesticks R2: alternating toe taps R3: v-ups)
  7. Alternating dumbbell snatches (heavy as possible for all rounds)
  8. Ply Legs (R1: jumping squats R2: jumping lunges R3: insane lunges)

Then afterwards we did about 15 minutes of core work ranging from sit ups to superman to russian twists, etc.

Friday – Rest Day

Saturday – CrossFit Broadway Class

25 minutes with a partner – 1 person working at a time:

3000m row (must swap every 250m)

then 12 rounds (6 rounds each):

8 power cleans (135/95)

8 burpees over bar

then 2000m run (swapping every 200m)

We finished 1600m in the run

____________

Free Travel Workout:

 Every min on min for 20min alt:

min 1: 12 alt DB snatches

min 2: 10 burpeees

min 3: 12 DB thrusters

min 4: 20 tuck jumps

On Sale Activewear:

Target High Waisted Leggings (only $25!)

Athleta Tank Top (55% off)

Athleta Sonar Tight (45% off)

Nike Free RN Shoes (20% off)

Express Mesh Stripe Sports Bra (30% off)

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!

You May Also Like:

Leave a comment

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

27 Comments

  1. Sarah says:

    Do you have any tips for progressing if you don’t have access to heavier weights? I workout from home and use dumbbells for weights and would rather not buy more if I don’t have to because I’m tight on money right now…but I’ve hit a plateau. I can get about 30 pounds on each dumbbell and 60 pounds on a single one for deadlifts and squats… but I’m just wondering if you have any ideas for progression! I keep reading that I have to lift heavier and heavier weights if I want to bust through my plateau, but I’m wondering if there is any way around this!

  2. Anne says:

    I’m super interested in Paleo and glad I found your blog. I’m starting slow with Paleo but I’ve never been a junk foodie or soda drinker, so it’s not going to be too hard but I love CRUNCHY food like granola, crackers and kettle chips. But I’ve sworn them off cause I need to drop a few lbs. Have you ever tried a Jazzercise class? Your not a dancer, but you may like all of the different formats they offer. Thanks for writing a funny, entertaining blog! Keep up the great work. Anne

  3. Catrina says:

    Thank you for these weekly workout posts! When I go to my CF gym without taking a class I’m always looking for inspiration on programming and these posts are my go-to. I did the 30 min FIT workout from Tuesday (in this post) in the hour I had free yesterday and it KICKED my butt in the best way!

  4. Samantha says:

    Hi Juli,
    I just realized that your posts have stopped showing up in Feedly. I have tried deleting your feed and then re-adding it, but that hasn’t worked. Any idea how I can get your blog back onto my Feedly?

    1. juli says:

      i’ve done everything i can on my side. i would recommend contacting feedly because it’s fixed on my end and showing up for me so not sure why it’s not showing up for others

  5. Britany says:

    LOVE all of your posts! Seriously such a huge fan of every single different theme: fashion, recipes, workouts… and your podcast! Question for you, are you going to be doing any spring break fashion posts AND which circle resistance bands do you recommend?

    Again, thanks for everything you and jackson are the best!

    1. juli says:

      i hadn’t really thought about spring break fashion haha i don’t even know when spring break is nowadays. but maybe! and i use the go fit brand for bands!

  6. Jennifer says:

    I have found the same thing with switching up workouts! Everyone wants you to do their “prescription” of workouts for the rest of your life but I’ve found switching things up each month is so effective

  7. Rosanne says:

    I put my OTF membership on hold while recovering from foot surgery at the end of December. I’ve been debating cancelling OTF and going back to CF full time. I didn’t think there was enough lifting at OTF but I was being so black and white about it. I didn’t think of doing a little of both…duh. You’ve inspired me to try a little of each. As soon as I can get back on (both) my feet…Just a few more weeks. There’s a special place in my heart for OTF and another special place that lights up under a bar. I’m interested in hearing how a combo works out for you too.

    1. juli says:

      i’ve loved it so far! i think it’s great (at least for my own body) to have heavier weights one day and light the other!

  8. Tiffany says:

    Thanks for the workouts! I re-aggravated/injured my back in December doing power cleans and had to put a bunch of my heavier weight training on hold because any way I moved my lower back would seize up. I did my first deadlift in 2 months on Wednesday and it felt absolutely amazing. Thanks for all your work!

    P.S. I gave you a 5 star review on iTunes so I hope that boosts your rating 🙂

    1. juli says:

      thanks for the love, tiffany! glad to hear you’re back to training!!