Weekly Workouts + What I Ate in a Day

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Well good morning, you little lovely human! Are you tired from the Super Bowl last night? Did you party too hard? I thought my morning classes at the gym would be dead today but turns out, they’re all on the no drinking plan right now. We have a couple different classes going on at our gym including CrossFit Open prep and a Women’s Transformation class, so all these people have not been drinking and have been filling up all the classes at the gym instead. It’s amazing how no drinking keeps your life on track. I would think everyone in Denver would be celebrating like Peyton and drinking dat Budweiser. He must REALLY love that Bud Light because he talked about it not once, but TWICE. Loving that beer.

Anywho, how’s your motivation been in the New Year? Do you have certain goals you’re trying to attain or rules you’ve set for yourself for a while? I honestly didn’t really set a New Year’s resolution other than trying to stay away from dairy before my wedding so I don’t break out. But I’ve still eat some dairy. Because it’s effing delicious. I wish I could eat blue cheese on everything. But other than that resolution, I haven’t set any others. Which I think needs to change. I think I need to get back on my positive train. Because I’ve had lots of negative people here and on instagram lately and it’s quite a drag. So starting today, I’m going to start going to acupuncture (for stress relief) and start being positive AF. WHO IS WITH ME?!!?

Now let’s go get our workout on before any of the Debby Downers can drag us down!! POSITIVE 2016 HERE WE COME!

Sunday – Rest Day


14 mins to find a 1 Rep Max Thruster (from floor) – I got 130#

Between Attempts: 6 Strict C2B Pull Ups – with hollow. (minimum of 5 sets) – I did regular strict pull ups

Then 4 Rounds Of: (1 min rest between rounds)

With a 3 min Clock:

12 Push Jerks (135/95)

12 Front Squats (135/95)

12 Power Cleans (135/95)

In remaining time Max Burpees

*Score is Total Burpees. – I got 92 burpees


Deadlift: 6 x 2. All sets at 90%. Reset at bottom of every rep. (18 mins) – I did all my sets at 195#

Between Sets: 30 Sec HS Hold in middle of floor / 45 sec Noes & Toes To Wall

Then 12 min AMRAP Of:

7 Hang Power Snatch (135/95)

17 Wall Ball

37 Double Unders

I got 6+4 reps using 75#


Every 2 mins x 7 sets: Snatch + OHS + Snatch. Reset before 2nd Snatch. All sets between 75 & 85% – I got to 105#

Then 30 sec work / 30 sec rest x 5 sets: OH Barbell Holds with 85% of 1 rep max Strict Press Weight! – I used 90#

Lastly 7 min As Far As Possible Of:


OHS (95/65)

Pull Ups

I got through the reps of 18 + 6 overhead squat at rx

Thursday – Rest Day


EMOM x 12: 1 C&J: First set at 60%. Add as you wish. Goal should be 95% minimum. – I got to 140#

Then 6 min AMRAP Of:

5 C&J (135/95)

10 Toes To Bar

30 Double Unders


I got 4 rounds then 4 rounds + 2 reps using 85#


20 minute AMRAP:

60 calorie row

50 toes to bar

40 wall ball

30 power cleans (135/95)

20 muscle ups or 30 C2B pull ups

I got 1 round + 40 reps using 85#


At Home or Hotel Body Weight Workout:

10 rounds for time:

20 Side Skaters

10 Hand Release Push Ups

20  Jumping Squats

10 V-ups

 Favorite Workout Attire Right Now:

This Nike Cape Jacket for 25% off

These Black Running Tights for 25% off

These Fun Shape Grey Running Tights for 33% off

My Favorite Color Nike Flyknits for 30% off

This Cool Tank Top for 25% off


What I Ate in a Day:

Here’s what I ate on a normal Saturday!

7:00am – Wake up, drink half a cup of coffee with less than a tablespoon of heavy cream and some liquid stevia

8:00am – Breakfast of 2 breakfast sausage patties (apple fennel breakfast sausage form Juli Bauer’s Paleo Cookbook) with shredded brussels sprouts sauteed in ghee and Primal Palate’s breakfast blend


9:00am – Workout then hang out with a friend

12:00am – Lunch of 1 leftover breakfast sausage patty, leftover pork chile verde (recipe on the blog soon), and more leftover brussels sprouts

1:00pm – Some nuts and chocolate from granola bars I made for the blog (recipe on the blog soon)

4:00pm – 1 container of strawberry sheep’s milk yogurt. I’ve been testing out sheep’s milk lately to see how my skin does with it since regular dairy seems to flare my skin up. (I have only eaten two so i’m still not sure yet)


5:00pm – 1/4 cup dang coconut chips with a little almond milk (like granola!)

7:30pm – Dinner out at Ototo with a friend where we shared scallop skewers wrapped in bacon, brussels sprouts with pomegranates and grapefruit then I got a ramen bowl and asked them for no noodles and sub for white rice. It was effing delicious.


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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.


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

    1. hmmmmm i bet i could create a picture of the workouts to let you save and pin them. i’ll look into it and see if there’s any better way to do. great idea!

      1. As an alternative e- Just use your “Sniping Tool”, Copy and Paste. I do this and save up the fun WODs for my Sunday Fundays! 🙂

    2. Dry needling and acupuncture are different (I’m a PT certified in dry needling 🙂 ) acupuncture follows meridians and specific points in the body focused on establishing “chi and balance” where dry needling is trigger point therapy. When you have “knots” in the muscle, these are trigger points , they can refer pain in the area and even away from the area in characteristic referred pain patterns for each muscle. Acupuncture needles are used (this is where the confusion comes in) to target these trigger points, the needle is inserted and moved around to elicit a twitch response in the muscle (it basically fires the muscle and then it relaxes thereby getting rid of “the knot” and pain. There’s a whole neurological reason for this that I won’t bore you with but it is really really helpful for a lot of people with muscular issues!

  1. Monday’s workout with 92 burpees for remaining time……I am in actual awe. You are my hero! I am going to have to try this 🙂

  2. Have you tried the Sheep’s Milk Ice-cream? Not Paleo pure since it has sugar but it’s delightful. And very creamy. I prefer it to the almond or coconut milk ice-creams. 🙂

    Yet, I should probably stay away from ALL ice-creams since my booty is getting wider and my abs are getting softer! (PS – love acupuncture)

  3. I love that sheep’s milk yogurt – I just wish it wasn’t so expensive!

    Here’s the best snack:
    sheep’s milk plain yogurt + frozen cherries (defrosted) + salted pepitas + raw cacao nibs + bee pollen. HEAVEN!!

  4. Can you do a post on your experience with acupuncture? I am curious to hear what you think, as I’ve never done it before (but have considered it many times).
    ….About the Peyton Manning Budweiser comments – I just kept wondering how much he got paid to say that! I was like, “You go, Peyton! Get that money!” Haha.

  5. Seriously you make me proud with how chill-ly you respond/react (if at all) to the Instagram haters. That can’t be easy; mad kudos to you. (PS I bought a bunch of brussels and can’t wait to go HAM on them during dinner. Freakin’ love me some brussels.)

    1. i so badly want to lose my shit most of the time, but that’s exactly what they are looking for so it’s completely pointless, so thank you for noticing me biting my tongue lol. ps i have candied brussels sprouts coming up on the blog next week!!

  6. I’m a runner and a crossfitter, so I get it from both worlds (most runners and crossiftters are awesome, just a few bad apples in the bunch); Runners: “OMG crossfit is so dangerous, just run it’s better for you” Crossfitters: “OMG running is so bad for your body, just lift weights it’s better for you” Me “OMG piss off I’m awesome”.

    1. OMG! I’m a runner/crossfitter too. It’s so crazy how runners and crossfitters can hate on each other so much. It drives me crazy. Sometimes it’s discouraging but dang it I want to do both!

  7. Hi Juli,

    I know you post “what you eat in a day”, which I enjoy, but I am looking for recommendations on what to eat pre and post crossfit class to avoid dizziness and sickness during a WOD. It seems my banana almond milk smoothee with sun butter isn’t doing the trick anymore. Thanks!

  8. I love your “what I ate in a day” posts! And I’m totally on board with the positivity and the goal setting–sometimes it helps to have that focus, ya know? I’m sure wedding stress is also adding up around now (I know you were hoping to skip the stress part altogether, and that’s totally how I was as a bride, but at some point it’s just going to find you no matter what). I hope the acupuncture helps! Keep doing you, you’re an inspiration to so many of us 🙂

    Xo, HC

  9. I started acupuncture almost 4 years ago for stress relief. Stress manifests for me as tightening in my left shoulder causing my left arms to have pin, needles, and aches. I go once a month now for maintenance to keep the shoulder loose plus I try to attend a yoga class every week. The combination of yoga and acupuncture has definitely helped. I still get stressed but I don’t have much if any physical side effects. My experience is that the acupuncturist puts the needles in, makes sure your comfortable/warm, then lets you nap/doze for a half hour. I always feel well rested afterwards.

  10. Thanks for sharing Juli! Sorry about the haters… I don’t know what they could possibly be hating on. I react to dairy as well (well, skin as well as a lot of gastro stuff) and I’m wondering if I might tolerate sheep’s milk okay… You’ve inspired me to give it a try!

    Just one dumb/silly/embarrassing question… I’ve been trying to figure it out for awhile and I can’t seem to get any luck when searching Google. What do the numbers after some of the CrossFit exercises mean? E.g., 12 Power Cleans (135/95)

    Hope you have a great week!

  11. Hey Juli,

    Congrats on your wedding! Question for you, I’ve noticed you eat white rice and other non-paleo items from time-to-time, do you just try to follow paleo most of the time? Just wondering since white rice is supposed to be bad for you, or obviously just a big insulin spiker.


    1. white rice doesn’t upset my stomach and since I’m not trying to lose weight, I eat it to maintain energy and feel better through my workouts! i cut it out for years and subbed cauliflower instead but when i added it back in, i noticed that i felt better, performed better and actually maintained a better weight since i was consuming the correct about of carbohydrates for my lifestyle. hope that helps!

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