Happy Memorial Day! I hope you are enjoying today and remembering the heroes we have lost. Today I’m heading to our CrossFit gym to do the workout “Murph” before enjoying the sunshine. I’ve done this workout 6 years in a row and happy to do it for a 7th time! I still remember doing it for the first time in a park in college and not being able to get through it but still doing as much as I could. Time to try my best once again!

I would usually give a little Monday inspiration and fitness advice, but I’m off to the gym and to enjoy my husband having an extra day off. So go get after a workout, go take care of your body and your mind, and go enjoy time with your friends and family. Remember to be thankful for what you have today.

Sunday – Rest Day

Monday –  CrossFit Broadway Class

Back Squats: 5 x 2. All sets at 92% (16 mins) – I used 150#

Then As FAST As Possible For Time: (9 min time cap)

500m Row

470m Run

30 OH Squats (135/95)

I finished in 5:45 using 75#

Tuesday – Orange Theory Class – see workout here

Wednesday – CrossFit Broadway Class

3 Rounds For Time Of: (25 min time cap)

470m Run

4 rounds of:

4 Strict HSPU

8 C2B Pull Ups

12 Air Squats

I finished in 18:03 using 1 ab mat for HSPU and doing regular kipping pull ups

Thursday – Rest Day

Friday –  Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

5 rounds for time:

400m run

20 squat cleans (95/65)

I finished in 21:40 rx

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Free Travel Workout:

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*This is the workout I will be doing today

**Partition the pull-ups, push-ups, and squats as needed.

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9 Comments

  1. Danielle says:

    Hi Juli! Love you and your posts! I have been listening to your podcast and know you do listener questions so I am hoping you can help. I am starting my own blog and wondering how you got yourself out there when you first started? How did you grow your follower base? Was it through instagram or blog posts? Any insight you have would be very helpful! Thanks 🙂

  2. Lauren says:

    Hi there! I’ve been following your blog and social media accounts for a while now, and I just started listening to your podcasts. Love learning more about you and PaleOMG.

    I can really relate to your efforts to find a balance between exercising and healthy eating — especially when you talk about how you were gaining weight when you were eating your healthiest and working out the hardest. I’ve been doing CrossFit for about a year now and have found myself in a similar situation. I’m eating the healthiest I have ever been eating and feel as though I’m working out harder than I ever have before — but, if anything, I feel as though I’ve lost the “tone” and “lean” feeling I once had. By doing CrossFit and really focusing on diet, I figured I’d be leaner now than I ever had been before. I know you did a lot of trial and error when you found yourself in a similar situation. What advice to do have for someone trying to start cracking this code for themselves and figuring out how to do CrossFit and eat healthy yet still remain tone and lean? I’ve started incorporating more running into my weekly workouts to see if that would make a difference.

    Thanks for all your honesty throughout the years! I love following along. 🙂

    1. juli says:

      i think it’s important to remember that more isn’t always better. we are taught that when it comes to fitness, that the more we push, the more we lift and the longer we stay in the gym, the fitter we will be. but that’s really not the case.

  3. Hillary says:

    Hey Julie,
    You probably figured this out months ago.. but I just did myself,..

    Back in January I had issues with your blog showing up on my feedly reader. And every time I added paleomg.com it still only had posts from December. Well, turns out you need to get a little more specific. I tried just adding this post’s web address into the search button and now it shows up as the feed “PaleOMG – Paleo Recipes.” I’m not sure if something changed on your blog, but just entering in the website paleomg.com was the problem.

    Anyway, glad to have you back in the feed regularly now. I am LOVING your podcast and look forward to them posting every Saturday!! I know you say you dont like people, but my goodness you’re so fun to listen to interview them 🙂 Any chance you could get Liz Wolfe on the podcast? I feel like she’s often overshadowed by Diane, but I think she is fascinating and so smart!

    1. juli says:

      ooooh i would love to have her on my podcast, she’s the best! i’ll ask her!

  4. Hillary Gras says:

    Yessssss!!! 🙂

  5. Kim says:

    Apologies if this is a double post. I posted yesterday, but then I didn’t see my comment today, so I’m reposting.

    So, I feel like people ask you all the time how you eat, how you watch your macros, how you fuel your body. My question is; If you had weight to lose. if you had significant body fat. and hadn’t worked out in a while and were just getting back into it. after a baby, or a surgery, or an injury, and you basically felt brand new, and completely hopelessly weak and like a loser because you can’t last 5 minutes. How would you do it? If you were training someone in this situation, what would you recommend to them? How do you introduce working out? What workouts do you focus on? How do you handle that complete insane body fatigue, that you cannot go on past 5 minutes of working out. and then DOMs for 5-7 days after an attempted workout, that sort of cuts out that motivation to continue? What do you eat? What do you focus on when you eat? What do you focus on cutting out? Especially if youre already somebody who focuses on eating a fairly low-carb, paleo diet. (Still with bouts of sugar binging that needs to be under control) I feel like the eating is something that i have under control, until I get into these keto/low-carb groups and they make a big deal about tracking macros and calories. I feel like I”ve eaten and measured enough that I know what things are, but then nobody even wants to talk to you unless you are tracking your food. but when I look at a crossfit workout, or listen to you talk about an Orange Theory workout, I almost have an anxiety attack, thinking I could never do that. because I’m so near a beginner, I would never last the warmup.

    1. juli says:

      if i were in that situation, i would do one of two things. when i was completely out of shape and had no strength, i woke every morning and did 3 sets of 10 air squats, 10 push ups on my knees, 10 sit ups and i started to run/walk a certain area around town. then i added some strength bands to my sets over time as i got stronger and added a longer length to my run/walk. if that wasn’t working or i could motivate myself or figure out what i was capable of, i would hire a personal trainer to hold me accountable and keep me safe. and i can’t say how i would train someone like that because everyone’s bodies and abilities are different so it’s person to person. i would start them at low intensity 3 days a week and we would move from there. body fatigue is normal and it’s something you have to learn to accept and push through, but lessening to the time and intensity of a workout will help build up to it. and i would have the person concentrate on cutting out grains and incorporating healthy proteins and fat into their diet and removing sugar and alcohol.

      i think it’s important to remember that everyone starts somewhere. i was not in shape before. at all. and the gym was super intimidating to me and i felt so uncomfortable there. but i had a goal and i made it happen. you might not always know the answer and that’s a scary feeling, but there are so many resources out to help you. so if you don’t know where to turn, find someone to turn to. find a personal trainer, find a gym, find your own strength. anyone can start anywhere, you just have to find the right tools for you! i hope that helps!