Weekly Workouts

Good morning from windy Colorado! After a Sunday rest day, I’m feeling all sorts of sore still. Adding these glute accessory workouts to my routine has been keeping me inspired in the gym and extra sore in the legs and bum. And I’m loving it!!

I’ve always had a hard time building muscle in my lower body and I thought that I would see dramatic changes with CrossFit alone. And I have, in other ways. BUT…after almost 8 years of CrossFit and not fully seeing the changes I had hoped to see in my lower half, I decided to add in accessory work concentrating on my legs and butt. It’s been a little over 2 months of doing accessory work 3x per week and I’ve definitely seen changes! And I’m excited to see what happens with a few more months of this accessory work!

I keep getting questions from people on social media if I’ve seen changes or why I’m doing this and it’s all pretty simple – I’m doing this because I want to see what sort of changes I can make to my lower half since I’m not really caring much about improving in CrossFit. And yes, I’ve seen changes in the short amount of time I’ve been doing these workouts. But at the end of the day, results take time. They take months and even years, and you have to be willing to put in that time and effort, even when it feels like nothing is progressing.

In a world where we are given instant gratification every day, it’s hard to respect the process. But the process is what has kept me motivated day after day, month after month, year after year. If you are willing to put in the work and believe in the process, you will be amazed with what you are capable of. Don’t forget that results take time, they take daily hard work, and they take perseverance. You can accomplish anything as long as you are patient!

Now go get after some amazing workouts this week!

Sunday – Rest Day

Monday – CrossFit Broadway Class

Deadlift: 15 mins to find a heavy 5 (reset at the bottom every time) – I got to 175#

Then 10 min As Many Rounds As Possible Of:

• 10 Hang Power Cleans (135/95)
• 15 Push Ups
• 40 Double Unders

I finished 6 rounds + 7 hang power cleans using 85#

Tuesday – CrossFit Broadway Class and accessory work (see video here)

Every Minute On The Minute x 12, Alternating:

• 10 Kipping HSPU
• 10 C2B Pull Ups/Pull Ups

I did 10 kipping HSPU to 1 ab mat and 10 kipping pull ups each round

Then 30-20-10 Reps For Time Of: (10 min cap)

• Overhead Squats (115/75)
• Calorie Row

I finished in 7:48 using 65#

Then later on I did –

3 rounds of:

• 12/12 Foot elevated weighted squat to curtsy lunge
• 20/20 lying hip abductions

15-12-9 barbell 45 degree hypers (adding weight each set) followed immediately by 15 rounded 45 degree hypers

3×20 hip thrusts

3 rounds of:

• 12/12 cable kickbacks
• 15/15 narrow Bulgarian split squats

And to finish, I did two rounds of

• 25 banded feet elevated glute bridge
• 25 banded glute bridge
• 25 banded hip thrusts
• 25 frog pumps

Wednesday – Rest Day

Thursday – Accessory work (see video here)

4 rounds of:

• 12 double bench elevated KB squat
• 12/12 donkey kicks
• 12/12 lying hip raise

Then 3 rounds of:

• 10 stiff leg deadlift
• 20 sumo stance feet elevated KB hip thrusts
• 10/10 cable lateral leg raise

Then to finish I did 3 rounds of:

• 15 kneeling banded hip thrusts with 30 second pause at the end
• 15/15 KB split squats
• 20/20 lying foot elevated one legged glute bridge then 1 minute hold (video sped up)

Friday – CF Open 18.2 (see video here)

With a 12 min Clock

1-2-3-4-5-6-7-8-9-10 Reps For Time Of:

• DB Squats (50/35)
• Bar Facing Burpees

I finished in 7:28

Then in remaining time: 1 Rep Max Clean – I got 155#

Saturday – CrossFit Broadway Class and accessory work (see video here)

In teams of 3 – 1 person at each station – 25 minute AMRAP:

• 200m run
• Rowing for calories
• Burpee muscle ups or burpee pull ups

One person at each station, the runner bumps the rower who moves to the burpee pull ups and so on for 25 minutes. Score is number of calories and burpee pull ups added together at the end!

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Free Travel Workout:

50-30-10

Jumping Squats

Push ups

Burpees

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