Goooood morning!! Wanna know something weird? For the past week, I’ve gotten up and looked at my phone to see what time it is and every single day it’s been exactly 6:02. Every single day. What do you think that means? I have no clue but I kind of love it. It’s satisfying waking up at the exact same time every day without an alarm clock.
Anywho, let’s talk about workouts! Since December, I’ve been adding accessory workouts to my routine. I decided that I wanted to work on glute movements in hope of getting a rounder bum in the New Year. I know it’s totally vain, but that’s what I’m interested in. So I’m adding glute accessory work to my routine 2-3 times per week and I’ve been loving it so far. Sometimes I do a CrossFit workout on the same day and sometimes I don’t. Just depends how I feel.
Since it’s been almost 2 months of adding movements to my routine, I’ve seen some changes physically and I can feel the difference. My glutes are a bit more round, more solid and I’ve gotten stronger in many of the movements I’ve been doing. That strength has also transferred over to many strength movements I do regularly like back squats and pistols. I’m able to keep my knees out on squats and pistols more easily now because of the upper glute strength that has improved. AND I’m honestly a bit more flexible than I was before. My hips feel so much more flexible so I’m able to stay in a tall squat position and get into stretches I was never able to do before.
I talked a little bit about consistency on my instagram yesterday and that consistency is a huge part of my life. I don’t expect perfection or drastic change in a short amount of time. I believe in consistency over many years turning into visible changes. I’m reminded of this regularly since it’s been almost 8 years of consistent workouts and I’m just now seeing some of the changes I had hoped for 8 years ago. It can be easy to lose sight of your goals since they don’t always come to fruition in the timeframe you had in mind, but if you can keep your eye on the prize, those goals will continue to build over time. And I’m hoping that in another 8 years of consistent workouts, my glutes are rounder than ever haha! Time to get after another week of fun workouts and delicious food. Every week I’m working towards a bigger goal…and that’s a happier life. Remember to figure out what makes you happy and work towards that happiness every single day! Now go kick life’s ass!
Sunday – Rest Day
Monday – CrossFit Broadway Class
Back Squats 2 x 20 @ 50%, + 5# from last time. (10 mins) – I used 105#
Then 10 min As Many Rounds As Possible Of:
20 Wall Ball
15 Calorie Row
I got 4+1 rx
Tuesday – Strength accessory work – see workout here
Barbell Hip thrusts
- 15 @ 125#
- 12 @ 145#
- 9 @ 165#
- 6 @ 175#
- 3 @ 185#
- 30 @ BW
3 rounds of – 12 stiff leg deadlifts @ 125# and 5 pull ups with slow descent
Then Frog pump burnout with 30# DB* of 10/10/10/10/10/10/10/10
*alternating between 10 BW and 10 weighted for 8 sets .
3 rounds of – 10 45 degree hypers @ 85# and 30 feet elevated glute bridge
Then to finish, I did 2 rounds of:
- 30 hip abductions leaning back
- 30 hip abductions sitting up straight
- 30 hip abductions leaning forward
Wednesday – CrossFit Broadway Class
Sumo Deadlift: Find a heavy 5 with reset. (14 mins) – I worked up to 155#
For Time: (11 min cap)
20 Push Jerk (115/75)
20 Push Jerk
20 Push Jerk
20 Push Jerk
I finished in 10:13 rx
Thursday – Rest Day
CF Open Workout – Complete as many rounds and reps as possible in 13 minutes of:
- 55 deadlifts, 225/155
- 55 wall-ball shots
- 55-calorie row
- 55 handstand push-ups
I got 1 round + 2 deadlift using 125#
5 min rest then 940m Run for Time – I finished in 3:43
Then later on I did –
4 rounds of: 10 banded back squats @ 95# and 20 BW glute bridge
3 rounds of: 15 barbell hip thrusts @ 125# and 15/15 BW one legged deadlifts
3 rounds of: 15 (my version) skorcher DB hip thrusts and 50 frog pumps
3 rounds of: 10/10 high step ups and 30-30-30 hip abductions
Saturday – CrossFit Broadway Class
25 Minute Partner Workout –
40 calorie row
30 power cleans (185/125)
20 burpee box jumps
We got 4 + 8 using 105#
Free Travel Workout:
20 box jumps
15 power cleans
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GapFit Open Back Tank (30% off)
What I Ate in a Day:
After waking up, I started my day off how I always do – with coffee. I made a hot cup of coffee with a tablespoon or so of heavy cream, some liquid stevia and a heaping tablespoon of collagen.
For lunch, I had the exact same thing I had for breakfast, but while I heated the meal back up, I ate a big handful of Terra plantain chips!
Later in the afternoon, I had 1/2 a honey crisp apple with some no sugar added peanut butter and 1/2 a Rise Bar an hour after that!
After dinner, I had a couple pieces of Eating Evolved chocolate!
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