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Happy Mondaaaaay!! It’s about to be a busy day over here because I’m heading out of town tomorrow, so it’s time to workout, work, and pack! Speaking of workouts…I have some updates for you. And I plan on expanding on this topic on my podcast this week, so stay tuned for that!
These past few months have been quite an experiment. I started with changing up my workout routine in December by adding in glute workouts to my routine. But then I noticed I was gaining some weight and that probably had to do with the amount of exercise I had going on. No, more isn’t always better. So then I decided to back off CrossFit and started adding in megaformer pilates and yoga sculpt. And when I made these changes, I quickly felt like it wasn’t enough for my body and was worried about gaining weight.
Well, that’s exactly what happened. And I also found myself obsessing over my body, especially when a mirror was involved (which is the case at every gym other than my CrossFit gym). Plus, I felt incredibly disconnected to my core. It’s hard to explain, but I felt like I wasn’t able to activate my core like I could before when I was doing CrossFit full-time. So once I got back from my 30th birthday trip, I decided to go back into CrossFit for an entire week to see how I felt. And guess what? I feel 90% back to my old self after just one week.
For me, I’ve had some neck and trap issues because of my competitive CrossFit days, so moving forward with CrossFit I’m no longer going upside down doing handstands or handstand push ups because that seems to be the main cause of my flare ups. And even after a week of hard workouts, I no longer feel any neck issues.
I’m going to share more of the experience/experimentation on my podcast this week and go more in depth into everything, but I can definitely say that my body seems to like CrossFit the most out of everything I have tried lately. And not only does my body love it most, but my mind loves it even more. After one week of CrossFit, I’m feeling better and better!
Sunday – Workout by myself – See video here
3 rounds of –
- 10 back squats
- 7 pull ups
- 10 straight leg lifts
Then I did –
5 min AMRAP of:
- 14 alt front step lunges
- 7 Crossfit style burpees
2 minute rest
5 min AMRAP of:
- 10 alt back step lunges
- 5 Crossfit style burpees
2 Rounds Of: 10-8-6-4-2 Unbroken Touch and Go Clean and Jerks
– 1 min rest between sets and 3 min rest between rounds
Set of 10 at 40-45% Of 1 rep max, add 5-10# each set. MUST STAY TOUCH AND GO UNBROKEN!
I started at 65 and got to 105#
Then 6min AMRAP OF:
- 15 Wall Ball
- 30 DU
I got 6+2 rx
Tuesday – CrossFit Broadway Class
16 mins For Quality
- 10 Strict T2B
- 10 Strict HSPU / deficit if possible
- 50m Double KB Carry (2 x 70/55)
I got 4 rounds
30-20-10 Reps For Time: (8 min cap)
- Cal Row
- Burpees Over Rower
I finished the round of 20 reps and got 3 calories on the rower
Wednesday – CrossFit Broadway Class
Back Squats: 4 x 5. First set at 55%, add as you go. All reps have a 3 sec down and 3 sec up tempo. 5-10# more than last time! (12 mins)
I worked up to 130#
Then 12 min AMRAP OF:
- 10 Power Snatch (115/75)
- 150m Run
- 10 Box Jump (24/20)
I got 5 + 3 using 65#
Thursday – Rest Day
Friday – CrossFit Broadway Class
EMOM X 14, Alternating.
- 10 Strict Press. Start at 30%, add as you go
- 7 Strict C2B Pull Ups
My last set was at 60# and I did 7 strict pull ups every time
Then In teams of 2 – 14 min AMRAP OF:
- 100m Sandbag Carry (100/70)
- Max Cal Row
* swap on the Carry and score is total Cals – I have no idea how many calories we finished with
Saturday – CrossFit Broadway Class
25 minute Partner AMRAP:
970m run together
Then in the remaining time, 1 person works at a time –
3 power cleans (135/95)
6 push ups
9 air squats
We finished with a total of 33 rounds using 85#
Free Travel Workout:
20 dumbbell snatch
30 dumbbell thrusters
40 dumbbell snatch
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Oh, Hi! I’m Juli.
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