Weekly Workouts

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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


Power cleans


Box Jumps

50 double unders


Power cleans


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#


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


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#

IMG_9240 IMG_9249

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

damn i’m good at the splits


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

WednesdayREST 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#

IMG_9206 IMG_9201


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

IMG_9251 IMG_9219




8 min running Clock:

400m Run

then AMRAP of:

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


I got 4 rounds + 14 goblet squats

IMG_9226 IMG_9228

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#


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

IMG_9314-2 IMG_9315 IMG_9316


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 

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Oh, Hi! I’m Juli.

I’m a food hoarder. And a really bad dancer. If you don’t know me well, you will probably not understand my humor. Therefore, I apologize ahead of time. Thanks for listening to my ramblings of my ever-changing life and trusting my kitchen mishaps. Your trust in me is appreciated.


15 thoughts on “Weekly Workouts”

  1. Honestly, it just blows my mind when I see how fast you are with your workouts! That you could do 5 rounds of pull-ups and burpees in six minutes when I don’t think I could even do just the 50 burpees in that time is amazing to me! You’re a powerhouse!

  2. Just curious, but it seems like many days you’re doing two+ WODS per day and strength work, that’s is a lot of work! How do the person/people doing your programming explain that to athletes if at all? Love your blog as usual! My husband and I finally bought a full garage gym so I am interested in the programming your doing. Thanks for posting! Very helpful.

    1. that’s just how our gym programs workouts. at least 3 days per week (usually more) we do some sort of strength as well as a skill. since most people aren’t coming every day or coming on the same days, our coach tries to hit all kinds of different workouts so that every athlete gets strength as well as a met con in!

  3. Good thing your pits were shaved! ;o)

    Just kidding. I like seeing you post your workouts and associated pics. It’s motivating to me (and I suspect others) to see that you sometimes say “eff it” and other days hit it hard. As always, I enjoy your posts.

  4. Your pull-up breakdown motivated me to do extra kipping pull-up practice after my WOD today. Short term I want to be able to Rx all the pull-ups in workouts. Long term I want to get a muscle-up. Getting stronger one day at a time.

  5. Is this a dumb question but do hspu hurt your neck? When I finally got my hspu, I got a lot of neck pain and now see the chiropractor regularly. I’m not sure if the hspu caused it but I think it jacks my neck up now so I avoid them. But I’m amazed that all these athletes seem to be able to do hspus for days!

    1. not mine. if this is happening to you, you’re either coming down too fast onto the ground or mat OR when you are going into your kip (if you are kipping) you are bending your neck instead of keeping in straight while you bend your knees down towards your chest. those are the two things i see most often with athletes

  6. This is totally unrelated to workouts (well, kind of), but what top are you wearing in the last set of pics (the green one where you have the pink headband on)? It’s super cute!!!

    By the way, I’m still stuck on my kipping pull up as well, so my coaches have had me doing extra lat work so I can build up…it definitely rips up the hands and creates the “man-hands” look…I’m ready to get a strict pullup already! =)

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