Weekly Workouts + What I Ate in a Day

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Happy Monday out there! Hopefully you’re no longer in the polar vortex and you now have time to pack up all your things and move somewhere warm. Get outta there!

I wanted to give you a little update on how my exercise routine changes are going. I shared at the beginning of the month that I had reevaluated my exercise experience within the last year and if I had been able to accomplish some of my goals with what I had been doing. And the answer was no. I didn’t find myself happy or excited or looking forward to my normal workouts. And I also didn’t see some of the results I had hoped so throughout many of the years. So this year has been all about changing it up. Instead of going to CrossFit 5 times per week, I now have a new schedule that normally looks like – leg day, boxing, CrossFit, arms and cardio, rest day. And since I’m doing workouts I normally wouldn’t, my body has been stunned a little bit and I’ve begun to see some changes I never saw before. Some changes I really hoped so see.

PLUS my body feels better than ever. Sure, I’m sore AF most of the time, but I don’t find myself with issues like tension headaches and hip pain, which is something I normally get from some of the impact movements I do in CrossFit regularly. There is so much information out there nowadays about what the right course of action looks like when it comes to working out. You’ll hear that women shouldn’t do cardio or that they should do all the cardio. Or that they should lift or shouldn’t lift at all. It’s really hard to push through all the info to find what’s right for you. So I didn’t at all. I stopped listening to other people and what they thought was right for me and I tried new things to figure it out on my own. And so far, this new schedule and change to my routine has been so helpful. I continue to see and feel the changes with my body, I feel so much better than I did a few months ago, and I’m excited every day to try something new and different.

My whole point of this is – stop listening to what other people think is right for you. Only you know what is best. And even though it may not feel like you know for sure, you’ll figure it out along the way as long as you constantly listen to your body and are open to different experiences. That sounds weird, but you know what I’m saying. You deserve to feel your best and other people won’t always know what that looks like for you. So start trying new things, start truly listening to what your body wants, and start becoming the person you want to be! No one else will know how to do that for you.

Sunday – Workout at The Vault in Durango

1 mile run

then 3 rounds of:

  • 20 burpees
  • 15 wall ball
  • 10 leg raises
  • 3 bear complex

800m run

Monday – Workout by Myself – see workout here

5 minutes of ladder drills (video in last slide)

3 rounds of:

  • 15 Trap Bar Deadlifts
  • 20/20 One Legged Deadlift into High Kick
  • 40 Banded Box Steps Overs

3 rounds of:

  • 10 Wide Glute Bridge into 10 Narrow Elevated Glute Bridge
  • 15/15 Weighted Step Up with Glute Kickback
  • 20/20 Curtsy Lunge to Knee Drive

3 rounds of:

  • 8/8 Elevated Single Leg Squat to Each Side
  • 20/20 One Legged Hip Thrusts
  • 15/15 Asymmetrical Elevated Squat Jumps

5 minutes of ladder drills

Tuesday – CrossFit Broadway Class

20 mins for quality of:

  • 10 & 10 Single Leg Front Rack Step Ups @ 30% of 1 rep max back squat weight (24/20” box)
  • 10 Roll Outs
  • 60 sec Nose & Toes HS Hold

Then 1000m Row For Time

Wednesday – Boxing Class at Compass Fitness through Class Pass

Thursday – Rest Day

Friday – Workout by Myself – see workout here

3 rounds of:

  • 10/10 Bulgarian Squat with one KB overhead & one in front rack
  • 10 Kneeling squat to squat jump
  • 15/15 Lunge to knee drive

3 rounds of:

  • 10 Kang Squat
  • 20 Hip banded straight leg KB deadlift
  • 20 Front kick sits

3 rounds of:

  • 15 Hip Thrusts into 10/10 one legged hip thrusts
  • 10 Kneeling lean backs
  • 10 Running man lateral jumps

Saturday – CrossFit Broadway Class

25 minute Partner AMRAP:

75 wall ball

60 calorie row

45 deadlift (225/155)

30 burpee box jumps


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PaleOMG 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.

Before a morning workout, I had 1/2 a Bob’s Red Mill Oat Bar.

After my workout, I made breakfast with Butcherbox pork sausage, peppers and onions. Then ate it alongside a Birch Benders toaster paleo waffle topped with peanut butter and maple syrup.

For lunch, I had leftover breakfast sausage on top of arugula with Primal Kitchen ranch.

For a snack later on in the day, I had the other 1/2 a Bob’s Red Mill Oat Bar plus 1/2 an apple with peanut butter.

For dinner, I made Butcherbox steak, a salad with arugula and apple tossed in Primal Kitchen ranch and air fryer potatoes.


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!

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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.


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

  1. Thanks for the pep talk. I love research. I love articles. But dang there so much information out there. Sometimes it is nice to have a reminder of just do what makes you happy and what you enjoy. It can be that simple.

  2. Love your blog… love your recipes. You look amazing and inspire me everyday! I’m wondering if you’ve ever addressed or blogged about how to cope with injuries or illness that limit your exercise and basically make you a couch potato. 🙁 A recent knee injury from skiing has me ‘man down’ for weeks. I want to take this time to eat healthy, drink TONS of water and figure out ways to move that don’t involve a knee (hahahaha). Any suggestions are welcome.
    – Debbie

    1. i haven’t run into that issue myself yet, so i haven’t talked much about it. i’m had smaller injuries here and there and i’ve talked about modifying different movements but that’s about it. if i were going through that, i would take a few weeks off then i would be doing lots of upper body movements while seated, core exercises, then lots of rowing with my foot planted on a skateboard next to the rower!

  3. As always I looked forward to and was not disappointed by your Monday workout post Juli! Love the inspiration I get from these weekly posts. 🙂 Quick question – it looks like if I understand correctly you do your moves of 3-4 workouts as a circuit, going through all the moves 1x before repeating them all 2-3 more times, as opposed to completing it as sets (going through 1 move for, say, 3 sets of 10 reps each set before finishing that move and moving on to the next in the series?) so…question is 1) is that right? are you doing these as a circuit? and 2) if so, any reason/rationale for doing it that way vs. sets? Is it to keep HR elevated throughout? Out of curiosity how long do these workouts by yourself tend to take you to complete? I’m guessing 60-90 minutes but have no basis for that estimate. Just curious 🙂 <3 Thanks again for sharing!!

    1. correct, 3 rounds means do those 3-4 movements 3x through before moving on to the next round. and yes, i like to keep my HR elevated which is why i normally set up my workouts that way. and yes, it normally takes me that amount of time depending on how complicated the movement is to set up beforehand.

  4. I did your Monday workout on Saturday and I am still sore today! Those assymetrical squat jumps were so fun and different for me. Keep the workout ideas coming!

  5. Great post thanks! I’ve been a crossfitter for 4.5 years and I’ve had to take a break sadly due to injury (golfers elbow) since October, and it’s killing me. In the meantime I’ve joined a ‘globo-gym’ to tide me over, but it’s soulless and I’m losing my strength and motivation (as someone who used to train 7 days a week it’s hard!)

    Do you have any tips for workouts at home that don’t need equipment (I only have light 6-8kg dumbells). Really missing crossfit but know I can’t go back yet as injury will just get worse!


    1. i’ve been sharing lots of workouts (free travel workouts) in my weekly workouts posts every monday that usually need minimal equipment. and i often share bodyweight and low weight workouts on my instagram too!

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