In my morning CrossFit classes today, I asked what kind of motivation I should talk about on PaleOMG today. A teacher (of course) named Matt said I should talk about greatness. With the Olympics going on and Phelps and Ledecky just killing the competition while Simone Biles shows everyone up, I think it’s the perfect opportunity to talk about greatness. It’s pretty crazy to think about how hard these people have worked. Every single day. And what is even crazier is to think if their parents wouldn’t have entered them into the sport and pushed them to try something different, they would have never known how great they could be.
Greatness is not just stumbled upon, greatness is built. Greatness comes from driving forward, no matter what lies ahead. Greatness has no boundaries, no fears, no doubts. And by becoming great at one thing, we are able to become great at many things. And luckily, greatness is all in the eye of the beholder. Maybe you want to become a great mother or great friend or great writer or great blogger or great lifter. Whatever you want to be great in, you can be. You just have to put in the hard work, the time, the energy, the blood, sweat and tears. If you are willing to give it everything you have, you CAN be great at what you do. And that sort of greatness will fall into place in other aspects of your life. If you give it everything in the gym, I will bet on it that you give it everything at work.
Sometimes our goals are intimidating. Sometimes we fear the unknown. But if you are willing to take the first step, that is your first step towards greatness. Take a page from Michael Phelps book: his greatness continues to grow. Sure, there have been bumps and setbacks, but he pushes on and keeps driving forward. Drive forward in your goals. Be the Michael Phelps or Katie Ledecky or Simone Biles of your own greatness. Start today and see where you can go in just 4 short years!
Sunday – Wake surfing
Monday – CrossFit Broadway Class
20 mins to find a NEW 1 Rep Max Back Squat – 185#
Then 7 min AMRAP Of:
10 Hang Power Cleans (135/95)
50 Double Unders
I got 7 + 4 using 85#
Tuesday – Fit on Broadway Class
#1 – 2 min row, 1 min plank, 2 min row, 1 min plank, 2 min row, 1 min plank
#2 – 9 min AMRAP: 15 wall balls, 20 WB sit up & leave, 30 mountain climbers
#3 – 2 min burpees, 1 min wall sit, 2 min burpees, 1 min wall sit, 2 min burpees, 1 min wall sit
#4 – 9 min AMRAP: 400m run, 20 pull ups, 10 ball slams
Wednesday – CrossFit Broadway Class
10 mins to find a New 1 Rep Max Strict Press – 92#
12 mins to find a New 1 Rep Max Power Clean – 160#
Then 8 min AMRAP Of:
20 Cal Row
10 Strict HSPU
20 Burpees
I got 2+18
Thursday – Rest day
Friday – CrossFit Broadway Class
Front Squat: 16 mins to find a New 1 Rep Max. – 160#
Then 10 min AMRAP Of:
20 Toes 2 Bar
20 HSPU (kipping allowed) – I did double strict KB press
20 Pull Ups
20 Burpees
I got 1+69 reps (modified)
Saturday – Fit on Broadway Class
Team of 3 (all 3 working at the same time – 1 person either rowing or running while the others work)
1 mile run
100 burpees
200 kettlebell swings
300 sit ups
400 weighted lunges
100 calorie row
Then 9 minute AMRAP:
minute 1: dead bugs
minute 2: side v-ups
minute 3: atomic push ups
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Free Travel Workout:
50 burpees
50 air squats
50 sit ups
50 burpees
New Workout Music:
This One’s For You – David Guetta
Hello Friday – Flo Rida
Back 2 U – Steve Aoki
Once in a While – Timeflies
What I Ate in a Day (if you have questions about what i eat and why, feel free to leave comments below!):
Breakfast: Small cup of Chameleon Cold Brew Mocha coffee watered down with a little water then a splash of heavy cream and some stevia. Then I made a 1/2 sweet potato heated up with arugula and leftover chicken curry from the Fed and Fit Cookbook.
Snack: A starbucks grande drink: blended iced coffee with coconut milk blended with a banana (no sugar added). Yes, I know there sugar and crap in the coconut milk, no need to tell me.
Lunch: A bowl of veggie salad (get the ingredient here) with a Teton Waters cheddar brat and feta cheese plus a few Milton’s gluten free crackers. Then 1/2 piece of candied bacon and a couple slices of roasted beets (tasting what I was making for the blog this week).
Later on I had 1/2 an maple with sea salt Rx Bar.
Before I headed to the gym, I had a piece of Canyon City gluten free raisin bread with peanut butter and jelly.
After the gym, I seared pork chops in a pan for dinner and ate it with leftover salad from what I made earlier. (I’ll have the salad recipe on the blog later this week!)
During my lovely week of PMS, I craved lots of sweets. And whenever I am PMSing and my husband knows it’s gonna be a doozy, he buys me this little gluten free flourless chocolate cake he finds at Whole Foods. It’s super dense and delicious so I just cut off a few small slices and put the rest away for another day. He bought it on Thursday and I still have some of it left.
your husband loves you! lol, that’s smart of him to contribute to monthly chocolate needs.
I’m SUPER ready to get this salad recipe! That looks like massaged kale and i’m super pumped about it!
he’s the best!
Something told me to read your post today! I’m so glad I did. I have such high expectations of myself and in the end when I I hold back or don’t accomplish something it is because I stopped myself. Greatness isn’t something that is given its something that is earned! Keep being an inspiration! Thanks for doing you girl!
Hi juli!
Great post thank you! I needed this today… Sometimes I think I will never conquer the “greatness” I seek with my fitness goals!
The weight never seems to leave me:(
I also enjoyed the diet portion of your post! would you say this looks like a typical day? Do you have a little treat every day? I struggle with depriving myself Monday to Friday and then Saturday having about 80% a batch of your cookies!
I am thinking of incorporating a treat each day so I stop feeling so deprived and hopefully do not have binge with the treats on Saturday.
I really want abs like yours!
i would say this is definitely a typical day, sometimes without the dessert at night. but i let myself have whatever i want (except for shit food like fast food or gluten) because then i don’t crave it as much. so i usually have some sort of treat per day whether that is a yogurt or chocolate or a piece of gf bread with pb and jelly! i made a batch of cookies on wednesday last wee and have only eaten 2 because i don’t restrict myself so i just don’t crave them as much or feel like i need to eat them all because i deprived myself
Thanks for the info Juli! Your an amazing inspiration!
You are the queen of pork chops! They always look amazing! What particular cut do you buy?
i usually go with pork loin chops!
I was feeling nervous about going to a Crossfit class on ClassPass this afternoon. I did a 2-week Crossfit intro class about 6 weeks ago but the cost of a membership kept me from joining. I was worried about not being “good enough” for the class, but your post has me excited to push myself (within safe boundaries, of course!) in the workout today!
you’re gonna do great and quickly see that there is no “good enough” in CrossFit. everyone is!
I’d highly recommend the podcast “Finding Mastery” – tons of talks on the very subject of greatness. My personal favorite is the one with endurance athlete Luke Tyburski. I can’t remember the exact quote, but he says something along the lines of: not everyone who tries to be great will be, but the key is to work as hard as hard as you possibly can to give yourself the CHANCE to be great. It was really motivating, not to mention I listen to podcasts while I run so this really gave me a good kick in the ass!
ooo i think i need to try out this iced coffee with coconut milk! i’ve been hearing a lot of good things. also 92 lbs on a strict press!! You are wonder woman
I am a huge fan of the canyon Bakehouse bread, and that pb&j toast sure made me crave some!
it’s the best!
I struggle with portion control. I envy your ability to have 1/2 a RX bar or 1/4 of a mini flourless chocolate cake. Do you have any tips? Thank you!
i think eating good size meals with the foods that best fit my body really help with that portion control. if i don’t eat a big enough meal, i have a harder time with that. i also feel like i have more control when i don’t tell myself that i CAN’T have something. that’s just what works for me!
Hey!! I’m visiting colorodo this week and want to take class from u! When do u coach this week? The cf Broadway website doesn’t show coaches names .. Or at least I couldn’t find it
Also- order 2 shots of espresso instead of iced coffee and the rest the same— it’s cheaper and more caffeine! (Same Starbucks barista here from IG ????)
you’re the best!