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Weekly Workouts + What I Ate in a Day
Every year I take a look at what my year of fitness looked like and I analyze it.
- Was I happy in the gym?
- Did I see the results I was hoping to?
- Was I able to recover from my workouts?
Because every year since I was 21 years old, my body has been changing. And I really like to figure out why. First it was because I finally started working out, then because I was competing, then because I was injured, then not competing, then changing up my workouts, and so on and so forth. It has been 9 years of yearly change and that change continues to occur, especially because bodies change just simply because aging alone. When I first started working out, I would push through pain, I would work out 7 days a week, and I would ignore the parts of my body that needed rest. Then for the past 4 years or so, I’ve been working out 5 days a week and giving myself 2 days of rest, without really worrying about working the same muscle 2-3 days in a row. But in the past month, I’ve reanalyzed how my body has felt and I’ve begun to structure my workouts a little differently.
I LOVE CrossFit. It has completely changed my life for the better and I think it’s one of the best workouts out there that will give you results DAMN fast. But the problem with CrossFit sometimes is that so many of the workouts work your entire body. So if you are working out 3 days in a row, many of those same muscles are working instead of resting and rebuilding. And I’ve begun to notice that my body can’t exactly take it AND is lacking in results. So what I’ve decided to do with this New Year is completely mix it up. For the past 4-5 years, I found myself in my CrossFit gym at least 4x a week, if not more. But with this coming new year, I plan to only get 2 CrossFit workouts in per week. And this is because my body needs a bit more rest than the programmed CrossFit workouts can give me. Since CrossFit is normally a full body workout, the next day I may go to boxing, then the next I may work out on my body to work on legs and lateral movement, then another day may be just straight cardio. Every day is slightly different when it comes to the body parts I’m using. And since I implemented this change a few weeks ago, I already see results. My legs look and feel stronger, and the pain in my upper body and neck from repetitive CrossFit movements has gone away. I’m finally giving my body the rest it wants without having to take actual rest days. (yes, I’m still taking rest days, I’m just talking about resting upper and lower body parts)
The whole point of the conversation is that you should analyze your own fitness every year. And I say year because I’ll see people work out for a month and say something didn’t work for them. But 30 days is a pretty small chunk of time to expect the world. A year is much different. For me, reanalyzing helps me understand why I may have not seen the results I wanted. Or why I wasn’t recovering from an injury. And it also gives me some excitement to see what is to come this year. New plan means I’m a step closer to accomplishing some of my own fitness goals and that makes me even more excited about my workouts! Can’t wait to share the process here with you guys!
Now here are the workouts I did last week while in Cabo and at home! Thursday was a real son of a b and I LOVED it!
Sunday – Workout on patio in Cabo – see workout/movements here
5 rounds of:
- 30 Double Unders
- 20 Alternating Crab Toe Touches
- 15 Double Tuck Jumps
- 20 Front to Reverse Palnks
- 30 Lateral Toe Taps
Monday – Workout in Diamante gym in Cabo
3x through of 10-15-20
- Barbell Bicep Curls
- Barbell Strict Press
- Barbell Bent Over Row
5×5 Split Jerks – increasing weight each set followed by 30 seconds of battle ropes after each set
3 rounds of:
- 10/10 Single Arm Tricep Pushdown
- 15 Lying Leg Raise
- 5 Pull Ups
Tuesday – Rest Day
Wednesday – Workout on patio in Cabo – see workout/movements here
2 mile run
Then 3 rounds of:
- 30 Burpee Pops
- 15/15 Lunge Knee Drives
- 30 Total Side Skater Jumps
- 15/15 Single Leg Deadlift Drives
Thursday – Workout by myself – see workout/movements here
3 rounds of:
- 10 Trap Bar Deadlifts – increasing each set
- 50 Banded Sprints
- 30 Elevated Russian Twists
2 rounds of:
- 15/15 Front Elevated Weighted Lunges
- 20 Banded Jump Squats
- 20 Ab Rainbow Taps
2 rounds of:
- 20 Weighted Overhead Bulgarian Squats (right leg)
- 20 Stepping Kettlebell Swings
- 10 Running Man Lateral Jumps
Friday – Boxing Class at Compass Fitness through Class Pass
Saturday – CrossFit Broadway Class
25 Minute Partner AMRAP:
- 400m run
- 50 push jerks (135/95)
- 400m run
- 50 pull ups
- 400m run
- 50 front squats (135/95)
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What I Ate in a Day:
Once I woke up, I started my day off how I always do – with coffee at 6am. I made a hot cup of nespresso with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
For a pre-workout snack, I had a piece of Canyon Bakehouse gluten free bread with peanut butter and raspberry jam on top.
For my post-workout lunch, I had vegetable curry at Just Be Kitchen with a grain-free tortilla then I share 1/3-1/2 of a s’mores cupcake.
For a snack later on, I had a few handfuls of Siete Tortilla Chips.
For dinner, I had leftover chicken massaman curry that I made a few days before with some leftover white rice, topped with cilantro and mint.
I may be compensated through affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running! Thank you for your support with PaleOMG!
Oh, Hi! I’m Juli.
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