Happy President’s Day! I hope you were the one of the lucky people that have today off so you can celebrate a long weekend! We sadly had a tough weekend over here. My husband only ever has Sundays off so we planned a late night-date night out on Saturday and guess what happened to the poor guy? He got food poisoning from the restaurant we went to. I was lucky that I didn’t eat off his plate for the first time in our entire relationship. So his entire Saturday night and into Sunday was spent trying to simply keep water down. It was such a bummer, especially since the poor guy doesn’t have today off. Our trip to April to Costa Rica for our one year anniversary can’t come soon enough!
But anyways, let’s chat fitness!! How are everyone’s fitness goals going this 2017?! We are almost in to March which means we’ve maybe lost some sight of what we planned on January 1st. But it’s important to take a look back at those goals or resolutions and continue to plan ahead for what you hoped for. Spring is coming, summer is almost here, and another year is going to speed by, so you might as well keep kicking ass and taking name every single day.
I was in an Orange Theory class the other day and a few women kept messing around throughout the class and while I totally get that (and understand that we should always have fun in our fitness classes) it was a good reminder to me that we get whatever we put into our workouts. I fully believe giving each workout everything you have, and you most likely always have more to give than you know. But the harder you work, the more you concentrate – the stronger you will become both physically and mentally. So while always keeping the gym fun and entertaining, don’t forget that you have the ability to push harder, go faster, go heavier. And from doing this, you will open up the door to seeing a bigger potential in yourself. Not just in your abilities, but in your mental capacity.
Fitness is not just physical, it’s so much mental. And if you can mentally push through a part in your workout that seems unattainable, then you can open the door to new opportunities, new accomplishments, and new possibilities that you never even knew were out there – both physically and mentally. Two things I totally believe – you are what you eat AND you get what you put into it. So feed the body with the food is deserves and build the body in ways you didn’t know were possible. Kick ass, take names, be your best you!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Sumo Deadlift: 3 x 10. All sets at 70%. Tempo down every rep, reset if needed. (12 mins) – I used 155# for my sets
Then 15 min AMRAP of:
21 Cal Row
18 Toes 2 Bar
15 Thrusters (95/65)
I got 4 rounds + 2 calories Rx
Tuesday – FIT on Broadway Class
With a 38 min Running Clock
From 0:00– 30:00
As Far As Possible –
25 TRX pull-ups
50 KB sumo deadlifts 70/55# (slow descent)
50 Alt DB plank snatches (hand plank, wide stance, snatch DB up, into side plank)
50 plate floor wipers 45/35# (Every 2 wipers – complete 1 floor press)
50 Alt KB clean + presses 55/35#
25 TRX pull-ups
50 burpees
From 30:00 – 38:00 (OR when finished with “A”)
As Many Rounds As Possible –
30 weighted crunches
20 bicycle crunches (each side)
30 alt toe touches (total)
20 reverse crunches
GOAL = 3 Rounds!
Wednesday – Orange Theory Class
Thursday – Rest Day
Friday – Orange Theory Class
Saturday – CrossFit Broadway Class
With a partner, complete: (one person working at a time – 30 minute time cap)
4x200m sprints (2 each)
100 pull ups
4x200m sprints (2 each)
100 kettlebell swings (70/55)
4x200m sprints (2 each)
100 box overs (24/20)
4x200m sprints (2 each)
100 hang power snatches (95/65)
We finished 69 hang power snatches using 35# KB and 65# snatch
_____________
Free Travel Workout:
20 burpee buy-in
400m run then 3 rounds:
15 DB bicep curl
15 DB front squat
20 alt toe touches
400m run then 3 rounds:
10/10 plank DB row
15 hand release push ups
20 v-ups
400m run then 3 rounds:
15 DB strict press
30 total DB walking lunges
20 bicycle crunches
20 bupree buy-out
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Nike Long Sleeve Top (33% off)
Athleta High Rise Tights (38% off)
lululemon Wunder Under Tights (30% off)
Nike Air Zoom Shoes (20% 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!
How do you get your HR up that high?! Even when I have the “taste blood” and am giving 100% can’t maintain for a whole min I can’t get past the 168 range! Maybe I’m just old. Do you think that having a low resting HR has to do with why I can’t get my HR up very high? Resting HR is around 42-44.
i have on idea, i don’t know much about heart rate and what it all means. my rest is around 44 when i first walk in. maybe ask your coach at OTF because they are trained in that field and know more than i do! sorry i can’t help more!
Sarah-Everyone’s max HR is different. It is possible that your max hr is not set right in their system/on the lower side. I am 39 and for a while they had my max set to 200 so no matter how hard I worked, even when sprinting, I would only ever just barely hit orange. They checked is and now I think it is at 191 (OTF uses 230-age) which I think it still high for me as I pretty much never hit red, even when sprinting as hard as I can.
Jui- I am sure your max HR is actually higher than what OTF has because you shouldn’t be hitting red that much, you should only really be hitting it when sprinting/really pushing at max effort.
i honestly don’t look much at my heart rate, i just based it all on how i feel. i do like to look at it after i finish a sprint to see where my zone and heart rate are at!
Are you planning on reviewing the fascia blaster at some point? I’d love to see before and after photos as well as a video on how you use it.
i plan on talking about it on my podcast this week! but definitely don’t plan on doing any videos of me blasting my ass and legs – no thank you lol. and i forgot to take before photos, but i’ll be talking about my experience so far this week!
Juli – can you tell me what you think of the green/black Flyknits you’re wearing in that picture?! I have heard they are similar to the metcons, but the tops are very thin. What are your thoughts? I am debating on my next pair..
i like them! i like my first pair of metcons and these move just a little bit better because of the flyknit material. but i’m not a big training shoe kind of person, i feel like i can workout and lift in any shoe, as long as they are flat. so i prefer the running RNs more, but the flyknits are still great!
Hey Juli!
I’m trying to get to my pre-baby weight and had a question for you. How much sleep you do try to get each night? I struggled recently with losing weight with a newborn because even though I was doing paleo and exercise, I felt like brain/lack of sleep fog was blocking my progress.
Hello Juli
Still wondering….. When will you come out with a workout book? Love love love your blog!!!!
Thank you!!
hahaha maybe someday!
Are you going to be participating in the Crossfit Open this year?
yep! we try to get our gym to sign up so i always do too!
Hey Juli / I’ve started listening to your podcasts and you mentioned that when you started to do crossfit and workout harder in the beginning, you watched YouTube videos. I absolutely love when you put workout vids on insta but do you have any YouTube channels or videos you recommend? I have little kids so I’m looking to put together some good workouts for myself at just my regular gym and not be intimidated by the meatheads! ????Thank you – I’m obsessed with your blog, cookbooks, and social media!
i honestly don’t have any i watch, i just would look up a movement and find what i was looking for, but never any rhyme or reason with what i was looking at