Just to prepare you, there’s not much to see in this post. Last week was a tough week. Mexico was a bit of a failure after getting horrific food poisoning in Tulum that was more painful than I’ve ever experienced food poisoning in the past. Then as soon as I got home, I had to drive to Nebraska for a family emergency. That drive is 8 hours there, 8 hours back. So not only was the body put through physical and mental stress, but it was forced to be pretty sedentary for a while. It was a realllll bummer.

But all that rest definitely got me excited to workout as soon as I got back, and that’s what I did the minute I could. I spent both Saturday and Sunday in the gym, taking care of my body and putting it through some tough workouts. I’m going through this stage right now of wanting to build a bigger butt and since 7 years of CrossFit hasn’t really done it, I’m changing it up a bit. Yesterday I did some hip thrusters and I plan to add some glute specific movements to my weekly routine on top of my CrossFit workouts. After yesterday, doing sumo deadlifts and hip thrusters, my butt is SO SORE and I’m loving it! Squats just don’t do it for me since I’m not very strong, so I’m hoping these new movements do the trick. Excited to see what happens!

Is there any workouts or movements you’re loving lately?? I’m a little over Orange Theory lately so I’ve just been going to CrossFit mostly, but I’m excited to add movements to my own routine. Let me know what you’re loving lately!

Sunday – Normal Rest Day

Monday – Rest Day because of lovely food poisoning

Tuesday – Rest Day because of lovely food poisoning + Travel Day back to Colorado

Wednesday – CrossFit Broadway Class

Every 90 sec for 15 mins:

2 x Power Cleans + 1 Split Jerk. All sets at 80% of 1 Rep C &J

I used 115# 

Then 4 Rounds For Time Of: (10 min time cap) – see video here

20 Wall Ball

64′ HS Walk / 5 Wall Walks

I got through 2 rounds + 20 wall balls and 1/2 the wall walks

Thursday – Rest Day because of a family emergency

Friday – Rest Day because of driving 8 hours back to Colorado and hating life

Saturday – CrossFit Broadway Class

25 minute Partner AMRAP:

20 power snatch (135/95)

20 burpees over the bar

20 overhead squats (135/95)

20 burpees over the bar

470m run

We finished 3 rounds

______________

Free Travel Workout:

12 min AMRAP:

10 toes to bar

15 jumping squats

20 side skater jumps

On Sale Activewear:

Onzie High Waist Leggings (40% off)

adidas Ultra Boost Shoes (40% off)

Splits59 Ashby Tank (40% off)

Puma Graphic Leggings (20% off)

Nike Free Focus Shoes (20% off)

_____________

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!

You May Also Like:

Leave a comment

Your email address will not be published. Required fields are marked *

39 Comments

  1. Natalie says:

    The hip thrusters are always good but so awkward…I have to do them at home…alone…in the garage ….DO NOT MAKE EYE CONTACT. LOL.
    Hope your week is better! Also how do we put a profile picture on this so you can actually see who you’re talking to?

    1. juli says:

      i honestly have no idea lol!

  2. Alex McCoy says:

    I love butt workouts. I have been in a bit of a CrossFit slump so I’ve just been hitting the regular ole gym and enjoying more bodybuilding type workouts. I normally hate those, but I’ve just felt the need to mix it up.

    I’m heading to Phoenix for three months soon though and am thinking I may try Orange Theory or ClassPass. There’s a couple CrossFit gyms close to my apartment too, so who knows! I’m excited to have more options after being at a less-than-awesome box for 4 months.

  3. Jaynie says:

    I’ve been over Orange Theory too lately, which has resulted in simply just working out less. I need to find something to motivate me again!

    1. juli says:

      i had too many crappy coaches in a row which made me not excited to go anymore, which is a bummer. definitely find something else that gets you excited! try a new gym out!

  4. Sarah says:

    Feel better Juli! Food poisoning is the worst! I don’t know when you are going to do another reader question Podcast, but when you do, will you talk about good/healthy body lotions that you’re loving? I know you talk about skin care for the face, and I saw your post yesterday about the new charcoal deodorant, but I’ve never seen anything on body/hand lotions that you’re loving. I’ve tried about a thousand and just can’t find one that I love with healthy ingredients. Thanks so much, and if you have addressed this before, can you point me to the post or podcast? Thanks girl!

    1. juli says:

      i love desert essence lotion!! i use their toothpaste as well!

      1. Sarah says:

        Thank you!!!

  5. Danielle says:

    Reverse lunges always make my glutes super sore!! I also like to add banded side steps in every now and then.

  6. Christina says:

    Hey Juli! If you haven’t already, you should check out Nikki Blackketter and Whitney Simmons on Youtube, they both had body types similar to yours and focus on booty building (less upper body/arms). They’re both hilarious too!!

    1. juli says:

      i’ll check both of them out!! thanks so much for the recommendations!!

  7. Kayla says:

    If their is a Solidcore in your area, it is definitely worth checking out! It is great for extra booty work, and abs! It is a great addition to cross-fit!

    1. juli says:

      never heard of that! i’ll look it up!

  8. Allie says:

    Lunges. So terrible, so painful but they work haha.

  9. Jessica says:

    As someone blessed with plenty of booty (thanks, Mom & Dad!) it’s not something I’ve had to focus on very much. However, aging is definitely starting to take it’s toll, so I have been spending a little more time on my derriere. I’ve been doing Crossfit for over 6 years, so I’ve done plenty of lunges and pistols and split squats. Since starting to work out in my own garage over the last year, I have been adding banded side steps, banded kickbacks, deficit curtsy lunges along with sumo and single leg deadlifts to my workouts once every week or two, which makes me so sore in those targeted glute/ham areas. These are easy to put into workouts or to supplement what I do already. Was thinking about trying Orange Theory, because my goal is to get lean(er), but I’m skeptical. Family members have raved about it, but they’ve never done Crossfit or anything other than treadmills and ellipticals. I just can’t get behind daily treadmill running. Can’t do it.

  10. Crissy says:

    Happy Friday! When I started Crossfit 5 years ago I had no butt, like none. I got one from squats pretty much, but I do understand what you are saying about not being strong enough to have enough weight on the bar to do get that booty! Lunges and pistols work well for me as well and I absolutely LOVE the hip circle ( I saw you had a post or story on it the other day), that thing WORKS and also really helps get me ready for heavy squats. Super excited to see what you will be doing accessory wise in the new year, I definitely will plan on stealing some ideas! Merry Christmas!!

    1. juli says:

      pistols are the best! sadly i need a little work on my ankle mobility for those!