I just want to start this post off by sending my thoughts to the people who were at the concert last night in Las Vegas. I can’t imagine the fear and pain everyone and their families are going through right now. It’s so devastating waking up so many mornings to heartbreaking stories like this. If you’re in Vegas, please give blood. Something as simple as giving blood can make all the difference right now.
I’m sorry to start a post off like that on this Monday, but it’s something that will be heavy on our minds for a while. But I’m going to try to change gears a bit. I just got to Walla Walla, Washington last night and I’m about to spend the next 3 days here exploring this adorable little town, taste some wine, get some workouts in, and enjoy some amazing food. It already started off on a high note last night with an absolutely amazing meal. Stopping in these little towns like Santa Ynez Valley and Walla Walla has me tempted to throw in the towel and move to a tiny town. I’m sitting at a Starbucks as I type this and I’ve seen ONE car drive down the main street. One. Being away from traffic is cleanses the soul and it totally makes me crave living somewhere else. Maybe someday!
So this is new…I’m officially not coaching CrossFit anymore. After 6 years of coaching, it finally felt like the right time to leave. I wasn’t feeling as motivated or excited when I went to the gym and I knew that had to change ASAP before I ended up leaving. So I finally gave it up so I could walk in the gym every day as a member and enjoy that gym to the fullest. Losing motivation in the gym is not an option for me and I won’t let it happen which is why I changed my situation. And I’m back to feeling motivated and excited about working out. With a simple change, I was really able to grasp my own goals and continue with the steps to conquer them. Don’t forget to analyze your own goals regularly and continue on daily to become the person you want to be, no matter the changes you endure!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Back Squats: (15 mins)
2 x 6 at 78% – I used 145#
2 x 7 at 75% – I used 135#
Then 5 Rounds For Time Of: (10 min time cap)
15 Burpees
5 Power Snatch (155/105)
I finished in 6:23 using 75#
Tuesday – Orange Theory Class – see workout here
Wednesday – CrossFit Broadway Class
4 Rounds For Quality: (12 min cap)
10 Strict HSPU (3″/2″ deficit if possible)
16 Front Rack Walking Lunges (2 x 70/55)
I finished in 11:32 using 35# KBs
Then 3 Rounds For Time: (12 min time cap)
200m Run
7 Power Cleans (205/145)
60 DU
I finished in 7:07 using 115#
Thursday – Rest Day
Friday – Orange Theory Class – see workout here
Saturday – CrossFit Broadway Class
Partner workout – 4 rounds of:
470m run (together)
3 rounds of: 5 pull ups, 10 push ups, 15 air squats
*While partner performs 3 rounds of bodyweight movements, the other partner holds 225/155# barbell at hips – top of the deadlift position
**Each round consists of a run together then partner 1 will do the 3 rounds while partner 2 holds the barbell until the 3 rounds are completely. Then you switch and partner 2 does the 3 rounds while partner 1 holds the barbell
We finished in 32:11 using 105#
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Free Travel Workout:
5 rounds of:
30 sec sprint – 30 sec rest
50 tuck jumps
50 push ups
50 jumping squats
5 rounds of:
30 sec sprint – 30 sec rest
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What I Ate in a Day:
After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and collagen.
For breakfast, I made 2 pieces of bacon, 1 chorizo sausage, and cooked up some leftover cauliflower fried rice that I made a couple nights before.
A couple hours later I had a rice cake and a handful of butter toffee foodie fuel.
On the way to the airport, I had an orange mango spindrift.
For lunch, I had a beet salad from Root Down in DIA. Arugula, beets, beet pesto, hazelnuts, goat cheese and salmon.
During my flight, I had another handful of butter toffee foodie fuel.
For dinner, I had a glass of rosé and a plate of roasted chicken, potato pave, and local carrots from T Maccarone’s in Walla Walla.
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Speaking of goals, I have to thank you for one of mine. I decided to quit drinking. I realized it was for the best listening to your podcast and your referral to “Clean Eating with a Dirty Mind’s” blog post. I bought the book Vanessa mentioned and I am done! Thank you so much!!!
that’s awesome!! i hope it helps you attain your own personal goals!
Hey, you’ve got to do what’s right for you that’s the most important thing! It’s weird I used to train and coach workouts too but I’ve enjoyed being a member of the class. I switched gyms so no one knows I was a trainer and I like it. The coaches correct my form instead of assuming I’m 100% right all the time, that’s very valuable to me! Looks like a yummy day of eats!
Can I ask a totally lame question? I do orange theory and I feel like I can never get into the orange zone!! I work my ass off and am completely exhausted after every class but only have like 2 splat points. Any advice?
i get that question a lot and i’m really not sure since every one is different and the reasons for low splat points can range. it can be your heart rate monitor is off, it could be you have a low resting heart rate. i would talk to you coach about that to help figure it out! i find myself going heavier than most of the women in my classes, usually using 2×40# dumbbells for deadlifts and 2×25# for thrusters, and because of those heavier weights, my heart rate is usually elevated the entire time on the floor. that just works for me!
Thank you for the input!! I definitely have a super low resting HR so that must be it.
I’ve always wondered what you mean what you say rounds for “quality time”?
I’m almost a year into crossfit and have never head of that term!
i don’t actually say quality time, i say for quality. which means instead of just going as fast as you can through the movements (like crossfit so often does), you take your time and make sure every single movement is perfect and challenging throughout.
Thanks for the clarification, makes sense! It’s good I guess as it means you can work on technique as well instead of “I have to finish as quickly as possible and try not to die in the process!”
Hi Juli! Love you and all your content! I particularly think your Podcasts are hilarious!! I love Barre class and go 4-5 times a week. This is all I can fit in while working full time and being a mom to two tiny humans. I would like to add in something like an OrangeTheory class. If I added this in once a week would that be enough to reap benefits? Or do I really need to do it twice a week? Thanks! Jane
i can’t really say because i’m not sure what you’re trying to get out of it. but adding one workout is better than no workout!
Thank you for your words and thoughts on the Last Vegas massacre. A few hours ago a high school friend of mine was confirmed dead. She’s been missing since the concert on Sat night. I can’t even imagine what her family is going through.
jesus. as more of the faces come out of the lives lost in this massacre, it’s even more devastating. i’m so sorry. it’s so f*cking unfair
Thank you so much. She will be missed. You see these things in TV, and think how awful it is but when it actually affects someone you know, it’s even worse.
Awesome post Juli!! You should really enjoy just training!!! And you look so good; so toned! Did it take time?! 😀 Any tips?
my body constantly changes, so i don’t think i’ve done anything different in the past few years other than just eat health consistently and try not to drink much alcohol or eat too many sweets!
Juli, As much as I would like to get into Orange Theory (tried one class and loved it) as well as continue with Crossfit on a regular basis, I feel that doing both is too much for my fitness budget to handle. Do you feel that the benefits of the variety of doing both are worth the cost? -Elena
Do you have a promo code for the foodie fuel snacks?
i wish!
Hey Juli! I saw your insta stories and post with the new VS workout wear you got and am wondering how you like this sports bra. How did that bra hold up (that you’re wearing in this post’s top image) hold up for a workout? I think I’m similar or close to the same bra size as you and I’m always looking for high impact sports bras but can never find any that work that well to minimize bounce while also not giving me pancake boobs :/
it was awesome!! you boobs never move but you never feel like you’re getting dug into by the bra or super restricted. i love them!!