Weekly Workouts + What I Ate in a Day

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Happy Monday!!! Are you ready to get after this holiday week?! Hopefully yours is a short work week so you can spend some extra time on yourself and with your friends and family!

Have you created a game plan for this week? I’ve been setting you guys up with brand new healthier choices for your holiday spread so hopefully that’s helping you! But I also talked about eating healthier while traveling and during the holidays in my most recent podcast! If you can come up with a game plan and stick with it when it comes to your healthier choices, you’ll come out feeling like it was just another day! It’s all about prioritizing yourself first and not letting other people’s opinions and choices affect your own. This one day of the year was not created to ruin your goals. It was created to give thanks, to spend with friends and family, and to enjoy food together. But you can enjoy the food and the company without feeling completely controlled by what’s on the dinner table.

Keep up with your workouts. Keep up with your healthy choices. Keep up with the positive self talk. If we can simply visualize the holidays as just another day, we can get through it without it feeling like a roadblock. Enjoy the holidays and enjoy these special times with the ones we love. Life is all about choices and you are going to make great ones this year! Happy early Thanksgiving! Stay tuned this week for 2 more recipes you’ll definitely want to have this Thursday!

Sunday – Rest Day


Snatch: (16mins)

2 x 2 @ 75% – 85#

2 x 2 @ 80% – 92#

3 x 1 @ 85% – 97#

3 x 1 @ 90% – 102#

Then 10 min As Many Rounds As Possible Of:

10 Overhead Squats (135/95) – UNBROKEN EVERY SET!!!

15 Hand Release Push Ups

40 Double Unders

I got 5 + 12 using 65#


20 mins Moving With Purpose

Sumo Deadlift: 5 reps with 5 sec descent each rep. 2 sec reset at the bottom of each rep. All sets at 55-60% of 1 rep max.

10 total Alternating Dumbbell Strict Press (get as heavy as possible)

5 Kossack Side Lunges each side. 5 sec Pause each rep. Hold KB in front rack if possible.

Then 6 min As Many Rounds As Possible Of:

15 Wall Ball (20/14)

10 Box Overs (24/20)

I got 6+18 rx


Front Squats: (17 mins)

1×3 at 89% – 125#

1×1 at 93% – 135#

1×3 at 89% – 125#

1×1 at 95% – 140#

1×3 at 89% – 125#

1×1 at 97% – 145#

Then 3 rounds For Time Of: (10 min Time Cap)

20/18 Calorie Row

20 Push Jerk (135/95)

I finished in 7:14 using 85#

Thursday – Rest Day

Friday – 

Deadlift: 5 x 2. All sets at 90%. Reset at bottom. (17 mins) – I used 190#

Then 10min As Many Rounds As Possible Of:

10 Double Kettlebell Russian Swings (2 x 55/35)

10 Double Kettlebell Lunges (2 x 55/35)

16 Cal Row

50 Double Unders

I got 3+28 using 2×25# KBs


22 minute As Many Rounds As Possible (with a partner):

470m run with your partner

20 hang power snatch (115/75)

20 toes to bar

*both people are working at the same time – one person does 10 hps while the other one does 10 t2b then you switch and do 10/10

We got 4+490 using 75#


Free Travel Workout:

25 minute As Many Rounds As Possible:

30 tuck jumps

20 alternating double dumbbell lunges (in front rack position)

15 pike push ups

10 burpees

On Sale Fitness Apparel:

Nike Jogger Sweatpants (25% off! – 2 colors)

The Tank Top I’m Wearing Above (40% off!)

Nike Fleece Pullover (25% off! – 4 colors)

Alo Moto Leggings (20-25% off! – 2 colors)

Nike Roshe One Print Shoes (20% off!)


What I Ate in a Day:

I started my morning off like I always do with a cup of coffee with a splash of heavy cream and some liquid stevia.

Breakfast was wilted baby arugula and kale, a little Primal Kitchen Ranch dressing, 2 Teton Waters frankfurters and a leftover sweet potato (recipe will be coming to the blog this week)


In the early afternoon, I had some chocolate while making a dessert for the blog. Lots of licking spoons and bowls was going on that day!

For lunch, I heated up some leftover curry that I had made the night before. I have no idea why it looks like yellow curry but it’s actually red curry. I used my recipe for Shrimp Thai Green Curry but used red curry paste, chicken, and boiled fingerling potatoes!


For a snack in the afternoon, I had a Bellwether Farms strawberry yogurt then later on I drank 1/2 of a ginger kombucha before I worked out.

After my workout, while I was coaching, I had larabar.

Then for dinner, I made a burger and topped it with Primal Kitchen chipotle lime mayo, then I sautéed kale in bacon and lemon juice, and had more of the leftover sweet potato.


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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.


29 thoughts on “Weekly Workouts + What I Ate in a Day”

  1. Your weekly workouts are probably my favorite post as they give me ideas for my own workouts.
    What do you normally do to warmup before a workout, and are you able to share some of the warmups in your weekly workout post? Also, I notice you haven’t been doing the barre classes anymore. What was your reason for this? Thank you

    1. our warm ups are different every day depending on the movements and coaching. we usually do a run or row, kettlebell work, active stretching then barbell prep. every day is totally different. and i just haven’t had much time to get to my favorite studio because it’s on the other side of town so i’ve just been doing crossfit because i can make those times!

  2. Hey Julie,
    How do you decide what weights to use for your wods? I feel like there’s a lot of (for lack of a better word) “judging” when people don’t RX workouts at crossfit. I know you’re strong enough to go RX but from what I noticed you generally don’t with bar weights. Just curious if you have a magical secret 🙂
    Love your stuff!

  3. Hi Juli! I’m with Kate on this one. I literally get super excited to see what your workouts are each week. I started substituting them for my daily workouts about 3 weeks ago and all of a sudden my body started to get leaner and more rock hard. Plus my motivation shot through the roof and I had to force myself to take rest days because I was too excited to go to the gym. Thanks!

    1. really?!!? that’s so so cool! i honestly have no idea if people even read these posts for the workouts themselves so that’s amazing to hear!!

  4. Yes, my husband and I are home garage crossfitters, and I use at least 2 of your workouts for us each week-thanks so much for taking the time to share them! And I use a lot of your recipes too, of course!

  5. Hi! This is going to sound silly but can you please explain what the 1×3, 1×1, 1×3 mean exactly?
    Is it 3x at 89% or what exactly? lol sorry I only garage gym it but I love using your workouts.

    From your post:
    Front Squats: (17 mins)

    1×3 at 89% – 125#

    1×1 at 93% – 135#

    1×3 at 89% – 125#

    1×1 at 95% – 140#

    1×3 at 89% – 125#

    1×1 at 97% – 145#

    1. great question, lisa! ok so what that means is you’ll do 1 set of 3 reps of front squats are 89% of your 1 rep max. so my 1 rep max front squat is around 145#. so 89% of 145# is 129# but i wasn’t feeling quite ready for that so i did 125#. so then the next set is 1 set of 1 rep at 93% of your 1 rep max which is ~135# for me. And so on. so it’s always the number of sets followed by the reps. so say it says simply 5×2 front squats at 78%, i would do 5 sets of 2 reps all at 78% of my one rep max. does that all make sense?? hope that helps!

  6. Juli THANK YOU for these travel workouts! I recently started traveling a lot more and to rural areas which means no more regular cross fit for me 🙁 Your workouts are fun, simple, and kick my butt! Please never stop posting them!

  7. I love these travel workouts too! I actually use them weather I’m on the road or not. I’ve been dealing with a running injury the past several weeks so I turn to these for new ideas that are weight-focused. I also appreciate how even a small / mediocre hotel gym can still be utilized with the movements you recommend. Thank you Juli!

  8. I know its probably because of my browsing history (new baby addition to the household a month ago), but I had to lol when the ads on your site came up with ParenthoodToday.tv – so you 😉

  9. I’ve been writing down every single one of your free workouts in a little notebook I carry around when I travel, and I just jotted down the 90th workout idea with this Monday’s post. I must have completed 60 or 70 of these workouts at this point, only because there are quite a few I LOVE and just keep doing over and over. Your hard work does not go unnoticed, Juli, you provide a huge service to this community. I hope you had a lovely Thanksgiving.

    1. Yes, thank you Juli. I screenshot and file them in my ‘workouts’ album on my phone. We have a box-style gym in our complex as well and really enjoy (trying) to get through your workouts. I mod them heavily until I can get through them. Baby steps!
      Also, great workouts in Cassy Joy’s Fed & Fit book. I’ll be starting up on Monday!

  10. Love your blog, or podcasts, Instagram and every post! Very inspiring :)!! I have a question regarding weightlifting gloves? I’m starting to get calluses on my hands and looking for something sleek yet effective and wondering if you had any recommendations ?! Thanks!!

  11. I take pictures/snapshots of your travel workouts on my phone then use those when I travel! It rocks having a go to workout list on my phone!

  12. Love your website so much! Been following from the beginning. I thought it was awesome to see you post what you ate throughout the day, it gives me ideas on what to eat between meals and mix things up. Will you post more of these?

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