Weekly Workouts

This week was seriously the most sore I’ve been in a long time. Our owner at CrossFit Broadway changed up the programming a bit so I finally went on squat Monday (which I don’t normally do) AND I pushed myself harder than I usually do. But I think that has to do with working out with my friend Katie. Here’s something about Katie, she’s a previous CrossFit Regional athlete and college basketball player, so she knows how to push hard in workouts. And since she’s not competing or training at the moment, I can actually keep up with her for once. So we’ve been working out in the morning together and making each other work way harder than we usually would. It’s been awesome.

I think that having someone to workout with whether you workout every day or are just getting into working out, is super important and helpful. Having Katie has helped me get motivated to workout in the morning, hold on to the bar longer, and push myself past that uncomfortable moments when you feel like stopping.

Sunday – I got back from San Diego last Sunday and did nooooot want to get to the gym. Thankfully the good ole boyfriend made me go in with him and get moving. It was a pathetic attempt at a workout, but at least I did it.

For time:

50 double unders

21-15-9

Power cleans

Burpees

Box Jumps

50 double unders

9-15-21

Power cleans

Burpees

Box Jumps

50 double unders

I have absolutely no clue what my time was nor do I care. 

Monday – I loooooved the first part of this workout. I was pretty damn sore after this workout. The fronts were soooo damn hard.

Squat clean sequence: High Hang Squat Clean – Hang Squat Clean – Squat Clean (14 min. – add as you) – I got to 130#

THEN

3 x 7 reps of Front Squat at 73% of 1 rep max (9 min.) – I used 105#

THEN

6 min AMRAP:

12 pull ups

10 burpees

I got 5 rounds

Tuesday – Early morning workout with Katie. The five 2 minute amraps were WICKED hard. If you ever do any of these workouts, do this one!

5×3 deadlift – add as you go – I got to 195#

max effort strict handstand push ups in between – I did 6 each round going to 1 ab mat

THEN

5 x 2 min Rounds with 1 min rest between of:

5 Deadlifts (70% of 3 rep max weight)

40 Double Unders

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

Score will be total KB Swings for all 5 rounds. I got 162 kettle bell swings

Wednesday – REST DAY! Jackson puked on me and my car that day.

Thursday – I’ve had many comments in the past asking about how to get a strict pull up. I wish I had tips or tricks to getting your first one, but to me, it’s just working hard. I constantly worked on my pull up when I first started doing CrossFit. Before I joined a CrossFit gym, I had my boyfriend at the time help me by holding my feet while I tried to pull myself up. He was doing WAY more work then me. Then I moved on to the assisted pull up machine. Then I moved on to kipping pull ups which took me a couple weeks to get down. Then I tore my hands constantly. And one day, I tried a strict pull up and I finally could do it. I think it was constantly building up strength in my lats doing a ton of kipping pull ups. I’m still not incredibly strong with strict pull ups, but I’m glad I can do them!

EMOM For 10: 2 x Back Squat @ 82% – I used 145#

THEN

4 sets of max effort reps, alternating:
 Strict Pull Ups
 and Ring Dips – 
90 sec rest between sets (go straight from strict pull ups to ring dips, then rest 90 sec afterwards) – I did strict pull ups and ring push ups

Strict pull up sets: 10-8-8-7-5

Ring push up sets: 10-10-10-10-10

 

 

THEN

8 min running Clock:

400m Run

then AMRAP of:

15 Goblet Squats (70/55)
 – I used 45#

10 HSPU

I got 4 rounds + 14 goblet squats

Friday – I seriously could not walk this day. After all the back squats and goblet squats the day before, my inner thighs were dead. I hate how it feels but daaaaaamn do I get my hopes up for my inner thighs being super toned. It never seems to work to work that way. Blasphemy.

15 minutes to find a heavy combo of:

Clean Deadlift

Hang Power Clean

Power Clean

Split Jerk

My heaviest set was 125#

THEN

4 rounds for time:

400/350m row

12 power cleans (135/95)

9 push jerks (135/95)

I finished my workout in 14:03

Saturday – Some days I like working out in the mornings, most days I don’t. This was one of them. I kind of forgot I was suppose to workout with some friends at 8am until I woke at 7:30am and said “SH*T.” So I wasn’t exactly pumped, motivated or excited to work out. Especially since I hadn’t had coffee. And then Jeremy programmed muscle ups. They were by far the worst muscle ups I’ve done in a while, probably because I was giving about 70% in my workout. Way to go, Juli, way to go. So I celebrated my terrible workout with gluten free coffee cake. It made everything better.

5 rounds for time:

20 wall ball (20/14) – I used 14#

5 power snatch (135/95) – I used 85#

10 burpees

2 ring muscle ups

I finished in 20:13

 

Favorite Workout Music of the Week:

Shake It Off by Taylor Swift

Bang Bang by Jessie J and lots of other people

My Sweet Summer by The Dirty Heads 

Cinderella Man by Eminem