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:
- Weighted squats (R1: goblet squat R2: pause squats R3: 1 1/2 squats)
- Sliders (R1: push ups R2: hamstring curls R3: mountain climbers)
- Row (R1: 200m R2: 250m R3: 300m)
- Box Jumps (R1: normal box jumps R2: box jumps overs R3: burpee box jumps)
- Ball Slams (R1: ball slams R2: over knee slams R3: seated slam)
- Core (R1: candlesticks R2: alternating toe taps R3: v-ups)
- Alternating dumbbell snatches (heavy as possible for all rounds)
- 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!
Thanks. I’m looking forward to hearing about how your body has changed with your new routine.
I love your hatred for football–I totally feel the same way and am also celebrating the end of the season. Yay for taking Sundays back!
let’s be BFFs
I love OTF! I actually try to keep changing my workout and mixing HIIT, barre, OTF, strength training and yoga. I love it and never get bored.
life is all about mixing it up!
So you are probably going to think I am a creepy stalker or weirdo, but I had this dream that we went to the same high school (even tho I’ve never been to Colorado) and I called you to talk about it for some weird reason and you put me on hold and never came back to the phone. Super weird! Hope you had a great weekend! I am thrilled that Football is over too:)
hahahaha thats hilarious! you must have read my blog before you went to bed or something!
Your travel workouts have legit saved me so, so many times from crappy hotel gyms. I got your email w/10 right before I was going to be gone for a week and it was perfect! Problem is I always accidentally hit “reply” without meaning to, so…sorry if you get like 30 blank emails over the next year. I’m not *trying* to be creepy.
Also, could Taylor please show up tonight with a meat plate to go full Chad? That would actually make it interesting.
Would love to see how your switching it up. I too am sick of my same routine and looking to find something new that excites me.
Juli–both your FIT on Broadway/bootcamp workouts and OTF seem to be HIIT-based. I know OTF uses a heart monitor and focuses on run/row/floor specifically. Any other differences you would point out, especially in terms of how they make you feel and your body composition?
i think it’s just different than crossfit because you’re working for a long amount of time. with OTF, it’s the full hour or work when CrossFit is more on and off work. i don’t think i’ve been doing both long enough to notice a ton of difference but i definitely feel a little leaner in my arms and my hips have changed a bit, but it still hasn’t been very long so it’s hard to say
Crossfit + OTF for the winnnnnn 🙂
Hey Juli,
Are you still taking questions for your podcast? I know you’ve talked about your blogging experience in the past and how you’ve built your community, but I’m curious if you could talk about blogging in terms of how the business is now. What you focus on, where you plan to focus on in the future, and what you think the future of blogging is? Also, do you attend any blogging conferences or do any sort of workshops to keep your skills current?
Thanks!!
Juli, I love how you can openly say that crossfit just isn’t your jam right now….cuz I’m right there with you! It doesn’t get me excited like it used to so I’ve been switching it up as well (including some of your workouts on Instagram). Keep up the positivity!
Future podcast ideas:
-managing social media bullying/trolls? Because I absoutely LOVED your rant this week!
-how to get your significant other on board with your healthy lifestyle or even join in
– rest day ideas
-travel ideas
-preaching self-love
Your podcast has become also therapeutic to me for saying all the things I want to say but don’t have the guts to do so. I look forward to it on my commute to work!
Anne
love these ideas!! thank you!