Weekly Workouts

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Yep, post workout donut. Sometimes you just gotta have a gluten free sprinkle donut. Especially when my friend Katie is in her off season of training for Regionals. I like that Katie.

I’ve had some people, probably at least a whopping three, ask me to post a little more about my workouts. They’re pretty easy to find because most of the time, when I’m not traveling, I’m just following workouts from my gym CrossFit Broadway. I don’t like coming up with my own workouts unless I absolutely have to. This is pretty much the only place I like to be told what to do. I don’t have to think about much, I just turn my brain off, lift a little, breathe really hard, sweat more than I knew possible, then go home after an hour. When I started doing CrossFit 4 years ago, that was what seemed so attractive about it: you work out for less than an hour, you sweat like a wilder beast, you look great, and then you’re done. It’s awesome. So that is what I’ve stuck to for 4 years. After competing for 3 of those years, now I lift a lot lighter, I only workout once a day, and I rest whenever my body tells me to.

The more I do these posts, the more I hope to incorporate some pictures of the workouts. But I personally feel a little weird asking the coach to get a picture of me when I’m not looking like hangy dog balls, instead of paying attention to the other athletes working out. So for today, all you get is a post workout donut picture. Ugh. I suck.

So here is what last week looked like:

Sunday – made up workout with my friend Jeremy

5 Rounds For Time Of:

7 Power Snatches (115/75)
5 muscle ups for guys/3 muscle ups for girls
50 double unders
200m run

I finished in 19:54

Mondayrest day – I ate some ice cream, made some fish tacos, watched some episodes of 24. Rest days are magical.

Tuesday – regular workout in a class

Strict Press: 3-3-3 – I finished at 80#
Push Press: 4-4-4 – I finished at 115#
Push Jerk: 5-5-5 – I finished at 125#

Add weight every set (15 mins)


5 Rounds For Time Of:

10 C2B Pull Ups – I did regular pull ups
30 Double Unders
10 Push Jerks (135/95) – I used 85#
30 Double Unders

My time was 10:39

Wednesday – regular workout in a class 

Hang Snatch: 3 Reps Every 90 sec for 9 sets (12 mins). Hold onto bar. Start at 70%, add as you go. – I ended up getting a 3 rep max of 115#


3 Rounds For Time Of:
200m Run
32 Wall Ball – I used a 14# ball
24 KB Swings (70/55) – I used a 45# kettlebell
16 Box Jumps (30/24) – I used a 24″ box

I finished in 14:41 with

Thursday – made up a workout with my friends Katie and Tommy

Handstand push ups (to the floor with kipping)
Deadlift (225/155) – I did 125, Katie and Tommy did Rx weight
Toes to bar

rest 5 minutes

Handstand push ups (to the floor with kipping)
Deadlift (225/155) 
Toes to bar

The first 21-15-9 took me 12:58, the second 9-15-21 took me 14:17

Friday rest day – I ate an apple pie pancake from Snooze, went shopping, and had sushi. Carb loading on rest days seems to be a regular occurrence. And I’m into it.


“Whitman” – Hero workout I did in a class
7 rounds for time:
15 kettlebell swings (55/35)
15 power cleans (95/65)
15 box jumps (24,20)

I did the workout as prescribed and it took me 17:18

What are you doing for your workouts nowadays??

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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.


46 thoughts on “Weekly Workouts”

  1. I love this. It’s always nice to see how the fit people around you (you in this case) get there, what they do for workouts. We get to see you eat so it’s cool to see how you WOD too! I just love how you’ve diversified your blog (with the Fashion Friday etc), it keeps it interesting! Always have loved your blog. Keep it up! Wish you guys would come to AK on your book tour!

  2. I love the idea of you updating with your workouts. As a runner who’s weight-shy I like to spy into the crossfit crowd a little to see what all you strong people are up to! Plus you have like upward of 10k recipes on this site so you’re clearly allowed to branch out at this point 🙂

  3. Great post, loved reading about your wods what you do on rest days. Also love that headband! Do you mind sharing where you got it?

  4. So I’m going to have to figure out the “Cross Fit” lingo to figure out what some of these things are! I am a marathoner and do spinning and yoga to stay fit but I like TRX and cross-fit like stuff. When you mention the time like 10:53, is that per set OR per workout? Because I would love a 10:53 workout but I am assuming I’m an idiot and don’t know what that really means! Thank you!

    1. Hey Alison!! It took me a while to know all the lingo. But when I say 10:53, it was my total time if the workout! So after doing the strength, we did that workout and it took me that kind to get through it!

  5. I follow what our CrossFit box does about 90% of the time. Lately we have been working on segmented snatches and cleans to focus on proper form at the different points during the lifts. I hve found that this has allowed me to use my hips better to get drive the bar up and drop under it faster. I also like to work on the accessory stuff or gymnastics parts of our crossfit exercises. Today for instance, I finally pulled out my first strict pull up ever. That was big since I have been doing CrossFit for 2 years. I love what we do at CrossFit Greendale here in WI, great community and we continually grow throughout our workouts!!

  6. I belong to a local box and do the WODS there. Also do some kettlebell training and boxing. I travel a bit for work so I will sometimes drop in at a box or make up a workout for the hotel. I’m always looking for new ideas for travel WODs!

  7. So roughly how long do you work out for each day? Do you do an intense cross fit work out for ~20mins? I need to get more active, but hate spending hours in the gym!!

    1. The cf classes I do are an hour, so the warm up is around 15 min, strength is usually 15 min and the fast workout which is more so cardio is usually between 10-20 min

  8. Awesome. Love it. Thanks. I’m old school, and have a hard time understanding that a person can be so fit without running. I’m inspired.

  9. I am still coming back from my car accident, so my workouts are much more scaled than they once were. It’s nice to see that I am doing some of (but not all of- muscle ups and pull ups still elude me)the same stuff as you – mainly weights. Thanks for this new tab! I like it ALMOST as much as the Fashion Friday’s one lol.

  10. Juli- YOU ARE SO STRONG! You make me proud…plus make me want to practice my DU and muscle ups so I can kick butt like you!

  11. Thanks for this post and new tab! I am getting ready for a competition in September so I need to take it up a notch and might steal some of your workouts – thanks again!

  12. I love this so much!! THANK YOU THANK YOU for taking the time to do this and share with all of us! Now I can have ideas of what to do when I’m traveling, etc- You are the best!

    1. Everyday is different depending on the coach, usually a 400m run, then all kinds of different stuff: inch worms, push ups, handstand holds, air squats, kb swings, stretching then lots of barbell work before we start lifting!

  13. Please keep this weekly post coming! It’s nice to see what other peoples workouts look like. I have a crossfit question for you. My snatch and clean are very weak. I just started but I can barely snatch the bar. How did you get good at the lifts and did you ever follow a strength protocol like a 5/3/1 ?

    1. Snatching just takes practice practice practice!! The more you do it, the more it becomes a natural movement! And yes, I did do the 5/3/1 when I first started cf!!

  14. We had our garage groups do your burpee/hspu/dead lift/t2b wod yesterday. That was terrible, in a good way:)! Thank you for sharing and I was no where near your time!

  15. I’m glad I’m not the only one who heads for baked goods after a workout–tonight I’m all about smashburger with a gf bun and smash fries. Yummmm.
    Lately I’ve been taking Pure Barre classes. They have been kicking my butt!!!

  16. I love this post! Keep ’em coming. I just started at a new box and am following the normal programming, plus some extra barbell and skill work at home. Gotta get that dang muscle up somehow…

  17. Love that you are doing this!!! I will have to try some of these workouts out! I currently am teaching spin like crazy and trying to train for a marathon…what am I thinking? I do weights about 2x per week if I’m not exhausted!

  18. Ahh! I can’t wait to do Crossfit! I finally convinced my husband we should join, but I have to wait until I pop this baby out first. I mean, I could probably start while 5 months pregnant, but best to hold off until I know I can train consistently, ya know? Anyway, it’s cool hearing about your workouts, I geek out on that stuff.

  19. Love that you are writing about your training regime now! Yayyyy! Finally haha. I will go hiking in Austria tomorrow for a week so I need to throw in some travel WODs, but without any weights. Guess I’ll be a master of burpees, push-ups, running and sit-ups after this trip lol. Do you have any fun traveling WOD you have been doing lately that I can try? 🙂 Have a great weekend!

  20. I recently have been introduced to your website, and I am so glad I was!! I have been toying with the idea of going Paleo and your recipes make it so much less intimidating and I love that you added this workout tab.

  21. I’ve been into running for years – now it’s more racewalking, since the impact isn’t so good for my knees, and lately I’ve added another workout that Is mostly High Intensity Training, and involves a lot of burpees, weight lifting, and major sweating. I feel like a really strong beast; it’s great. It is so not fair that you can still look adorable after a workout and are not all red and sweaty like I always am when I am done!

  22. This is awesome, new favorite tab!! I love them all, but this will be my new favorite! Thanks for sharing 🙂

  23. Love your post! (Actually, all of them!) Quick question about your workouts – when you say you lift lighter, do you find you’re still leaning out? I’d prefer to lift lighter but still want to lean out at the same time. Any advice from your experience? Thanks!

  24. Snooze in Colorado?! That place is so good! We did “the Gauntlet” last week, and will be doing this workout again in 6 weeks to compare times.

    “The Gauntlet”

    30 Front squats (RX: bodyweight, 3/4 bodyweight)
    30 Dead-hang Pull-ups (20 for RX females)
    30 Burpees
    30 Deadlifts (RX: bodyweight)
    300 m Farmer’s carry (RX: 53 / 35 lbs each hand)
    1 mile Run

    Itssssss pretty brutal. But oh so wonderful all at the same time.

  25. Thanks for posting your workouts. I was wondering how you got into such impressive shape! Maybe a workout book should be the next project????

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