Sunday – Rest day
Monday – Workout by myself – On Mondays, between coaching classes, I usually workout by myself. That means I do exactly what I want to do. So I took the workout for CrossFit Broadway and changed it into things I wanted to do. I always get sore from side skaters, lunges and sumo squats so boom, I did those!
2 rounds:
60 side skaters
50 wall ball (20/14)
30 kettlebell snatches (15 each arm – 55/35)
20 deficit sumo squats (70/55)
10 burpee pull ups
It took me 20-25 minutes to finish
Tuesday – CrossFit Class – In this workout, I stayed lighter because my front squat isn’t very strong. So I was able to stay consistent most of the time. For others who went heavier, this killed people. This one is real nice.
Every 5 mins for 3 Sets Of Each:
@ 0:00
250m Row
12 Hang Power Cleans (155/105) – I used 75#
10 Front Squats (155/105)
8 Push Jerks (155/105)
@ 5:00
75 Double Unders
12 Hang Power Cleans (155/105)
10 Front Squats (155/105)
8 Push Jerks
My slowest round was 2:43 using 75#
Wednesday – CrossFit Class
Back Squats: 4 x 7. First working set at 65%. Add as you go. (15 mins) – I got to 140#
4 x 7 Back Step Lunges. Use 2 x KB or Barbell in Back Rack. 7 left leg, then 7 right. Adding. (7 mins) – I got to 90#
6 min AMRAP Of:
9 Toes To Bar
6 Strict HSPU
I got 4 rounds plus 9 reps
Thursday – Rest day
Friday – CrossFit Class – This workout rocked my sh*t. Afterwards, my fiance picked me up and we headed to a bar for Happy Hour. On the way there, I thought I was going to have to make him pullover so I could throw up. My stomach was doing some major flips after that workout. If you want to do something hard, do that workout.
3 x Strict Press into 3 x Push Press. 4 Heavy Sets. (14 mins) – I got to 82#
After Each Set: Single Arm Bent Over Row, using bench. Adding. – I got to 35#
Every 4 mins for 4 Sets. (16 mins Total)
400m Run
15 Deadlift (225/155) – I used 125#
20 HRPU
Max Burpees
**score is total Burpees over all 4 rounds** – I finished with a total of 20 burpees. The first round I got 14, then second I got 6, then the last two I got absolutely no burpees.
Saturday – CrossFit Class
5 rounds:
300m run
7 squat cleans (185/125) – I used 85#
100m kettlebell carry (70/55) – I used 35#
I finished in 18:50
______________________
Hotel Gym or At Home Workout:
10-20-30
Bicep Curls and Jumping Air Squats
1 mile run
30-20-10
Tricep kickbacks and Jumping Lunges
________________________
Favorite Workout Music Right Now:
Stressed Out by Twenty One Pilots
Roots by Imagine Dragons
Overload by Life of Dillon
________________________
Favorite On Sale Workout Attire Right Now!
Blue Panel with Mesh Lining Leggings for 33% off
Dark Grey Jacket for 44% off
Nike Free 4.0 Flyknit Shoes for 30% off
Nike Tank for 30% off
Quilted Jacket (it is so warm and comfortable) for 33% off
Black and Steel Leggings for 40% off
___________________
What I ate in a day:
Woke up at 7am – Made breakfast for myself right away since I knew I had a lot of work to get done and I was going to work out at 10am so I wanted my stomach to feel settled at that point. Ate 2 pieces of bacon, 1 apple fennel breakfast sausage from Juli Bauer’s Paleo Cookbook, 1 egg, and 2 pancakes from Juli Bauer’s Paleo Cookbook.
After photographing my Raspberry Caramel Tart (will be on the blog this week) I had a couple bites of it then edited the photos and wrote the post.
At 10am, I did a CrossFit workout. After the workout, I ate 1/2 a larabar while on the way to the grocery store.
Around 12:30, I made lunch: white rice, sautéed broccoli and sashimi salmon that I found at Whole Foods. Topped it with coconut aminos.
After lunch, I had to photograph another post for this week so I set it up and snapped some shots. While these shots were going on (they included A LOT of chocolate) I ate a few bites of Toasted Coconut & Hazelnut Chocolate Caramel Bark.
After editing the photos, I headed to Target to grab some little knick knacks for our dining room and for Christmas decorating. (Check the blog on Friday for a sneak peek inside my newly decorated dining room!). Once I got back from Target, I ate 1/2 a Noosa yogurt with a couple tablespoons of Udi’s gluten free granola.
Dinner was around 7pm and it included a couple short ribs (recipe will be on the blog tomorrow) and roasted brussels sprouts topped with Meat & Potatoes Seasoning.
Around 8pm, I had a piece of my Raspberry Caramel Tart. Holy sh*t balls, it is SO good.
Loved to see your meal plan!
❤ Kisses from http://poshnessary.com ❤
Juli, think you meant to write Udi’s GF granola? Thank you, love your Monday posts!
yep, all fixed!
Hey,
Don’t mean to get all in your business, but….what sports bra are you wearing in the picture of you jumping rope? Based on the design it doesn’t look it’d be that supportive so I’m impressed! I’m in the market for some new ones. Thanks!
it’s just a champion bra. for more support, I use Victoria Secret bras!
Drooling over the raspberry caramel tart – yum. Love seeing all your food – a Larabar always seems to sneak into my day too 🙂
I can’t wait to make the raspberry caramel tart…YUMMM!!!
Woohoo!! So crazy stoked to have that WIAW back in the post 🙂 All looks delicious. I can’t get the Noosa yogurt near me…#sadness.
P.S. Wicked abs.
P.P.S. Jealous of those abs.
Hi,
I love your meal plan… Curious about the white rice in your lunch? Is that paleo? Confused.
rice and potatoes are those grey area foods. since i workout on a regular basis, i’ve noticed that i seem to feel better and perform better when eating starchy carbohydrates, including white rice. and it doesn’t upset my stomach so i eat it whenever i feel like it!
Thanks again for the hotel workout! I’m going to do this one tomorrow, and save the money I would have spent on a box drop-in fee for clothes 😉
You have way more self control than me haha I could not just eat just 1/2 a larabar. They’re so good!