YOU GUYS!! Don’t forget to sign up for my Thrive Market giveaway. Because it ends this week and I’ll be starting another one before you know it, so don’t miss out on this one!
Anywho, I’m going through this moment in life where I feel like I should be doing a bit more “spot treatment”. I don’t think that’s the right word for this situation. Whatever. I’m trying to concentrate more on one area in hopes of it tightening up or toning up just a little more. I’m not a big believer in that, but I feel like if I want my butt to look a certain way, I’m going to need to do some extra stuff on the side of CrossFit to make sure I’m getting those results. Like doing things after class such as sprints and abs and lunges and 1 legged squats. Do you guys ever do that? And do you see results from it? I just remember doing that stuff growing up and never getting results from it, but now that I do CrossFit, I feel like supplementary movements can’t hurt! What have you found that works best? Tell me your wise story.
Monday – Spent my day getting a blowout, trying on wedding dresses and eating as much food as possible in LA. It was so delightful.
Tuesday – After getting home from a flight, I sprinted over to the gym to get a quick workout in and burn some calories from my weekend in LA. This was so damn hard. 18 reps, unbroken? That’s just silly. So I couldn’t get very heavy at all. Which is fine since lifting heavy just ain’t my thang anymore.
6 Power Cleans – 6 Front Squats – 6 Push Jerks, all reps done without dropping the bar
4 Sets, Adding. First set at 45% of 1 rep mac C&J. 3 mins Rest Between Attempts. – I got to 85#
Then 6 min AMRAP Of:
50 Double Unders
10 Ring Dips – I did parallete dips with my feet raised
– 3 min REST THEN –
6 min AMRAP Of:
200m Row
10 Strict HSPU – I went to 1 ab mat
On the first AMRAP, I got 4 rounds + 50 double unders, second AMRAP I got 2 rounds plus 1 HSPU
Wednesday – After doing 18 reps the day before, then we were forced to do 10 reps. I started this workout using 65# and after the first round dropped down to 55# and still had trouble at it. Come on shoulders.
4 Rounds Of:
10 x Strict Press. All sets at 65 – 70%
Rest 30 sec then
100m Farmers Carry in both hands (heavy)
Rest 60 sec.
I used 55# on my strict press and 45# KB carry
Then 5 Rounds For Total Time Of:
14 Alternating DB Snatch (Heavy) – I used 30# DB
10 Box Jumps (30/24)
200m Sprint – I did 15 calories on the air dyne bike
REST 1 min
I finished in 16:48
Thursday – Who finds deadlifts slightly scary? I do! I feel like once I get over 185#, I’ll almost always feel it in my back. Do you have any tricks for deadlifts that work for you? What works for me is staying light. Ha. I’m funny.
Deadlifts: (16 mins)
2-3 Warm Up sets then:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
Think speed of the floor!
I finished at 175#
Then – With a 12 min Clock, as far as possible with:
10 Pull Ups
15 HRPU
3 Power Cleans (70%)
10 Pull Ups
15 HRPU
6 Power Cleans (70%)
10 Pull Ups
15 HRPU
9 Power Cleans (70%)
10 Pull Ups
15 HRPU
12 Power Cleans (70%)
etc………..
I finished my round of 12 and then got 35 more reps using 95#
Friday – Rest Day – I washed my hair, worked on the computer all day, mowed the lawn, cleaned the house. It was pretty much the best Friday ever.
Saturday – I decided to drop in at another gym to do a partner workout with a friend. It’s so weird working out at other gyms when everyone’s gym warms up and workouts so differently. On book tour this year, I’m hoping to stop in at a handful of gyms and they better all be awesome! Any recommendations? Ps have you seen my book tour stop list yet?!
Partner workout
4 rounds
20 toes to bar
20 clean and jerk (95/65)
20 power snatch (95/65)
20 wall ball
No clue what time we finished in but we tried to finish as quickly as possible so we could get to breakfast sooner.
Stop by Industrial Athletics for a workout when in Pittsburgh!
industrial-athletics.com
Buy a pair of gliders!!! I just bought a pair and DAMN it burns like craazy!!!! Not kidding. All Victoria Secret models use them, so it’s gotta be good right?! Lol. No but they are super convenient since they weigh nothing so it’s perfect to bring if you are gonna travel a lot for your book tour! And I promise you that you’re gonna feel the burn foshooo in both butt and inside of your thighs! You can also use them while standing in plank position! I can tag you on IG in a video that my friend posted a while back so you can see how it works! 🙂 xx, Emma
I do focus on basic compound strength movements (like squats and deadlifts, pressing and pulling, etc), and that forms the bulk of my workout routine BUT I still add additional glute isolation work. I am a big believer in that if you want to focus on the booty, and I think that squat and lunges actually get too much credit for building butts..they are really more quad-dominant exercises. DLs (single leg particularly), glute bridges and hip thrusts, KB Swings, and mini band work are what I use to focus on the glutes. I highly suggest visiting Bret Contreras’ website…he’s considered the Glute Guy in the fitness world!
Rachel .. you pretty much summed up what I was going to say.. Bret is awesome!!
I know what you mean with spot treatment! I do some crossfit type workouts each week but unfortunately I wasn’t graced with good butt genetics and I don’t back squat because of my back. Things like weight hip thrusts, glue bridges, and single leg squats are my best friends 🙂 Look at Bret Contreras work he’s a god when it comes to this
I totally feel you on the supplemental work. I was like, uh, I do Crossfit now so I don’t need to do bi’s and tri’s…ha. About a month ago I started doing two a days and did the WOD in the morning then “lifted” at night. It was a lot of squats and oly lifts but then I hurt my foot (I have pretty bad luck) so I started doing a lot of shoulder press, bench, biceps, triceps, bent over row, pull ups and negatives, etc. etc. and it has helped so much! We did a handstand push up workout the other day and my shoulders are sooo much stronger. They’re also not bad to look at…I kinda feel the most jacked I’ve ever felt. I’ve never been one to do “abs” because that’s where diet comes in for me but exercises that focus on upper or lower body specific parts are really great in my book!
Hip thrusts will make your butt pop without hitting your quads. Check out Bret Contreras. I started doing them because squats were not doing it for me. Literally, they only hit your ass cheeks and it hurts right where you want it to be fuller/rounder.
I’m very quad dominant and do not want my quads any bigger. I’ve been able to catch my butt up with the hip thrusts.
One caveat- they look obscene and you feel funny doing them. Plus the bar can hurt on your hips (get one of those bar covers that people use to protect their shoulders for squatting).
Thanks for the tip! I’m trying to grow my booty, but my quads are definitely big enough!
Where are you stopping in Dallas for your book tour? It’ll be so good to see you again! You can drop in to my box if it’s not too far from the tour. It’s in Flower Mound.
Joint Signing with Vanessa Barajas from Clean Eating with a Dirty Mind
Friday October 2nd – Dallas – B&N store #2884 Dallas/Lincoln Park – 7pm
7700 West Northwest Hwy. Ste. 300 Dallas, TX 75225
I love Friday rest days, Monday once in a while is nice too 🙂 I’m pretty certain that no matter what I’ll always have a flat butt, can’t say I’m happy about it but at this point I give up!
You should find a Pilates studio that works on the equipment (Reformer, Cadillac, Chair..etc..) I think it would be a great addition to your crossfit. It would absolutely help lift, lengthen, stretch and strengthen your muscles. Commit 3 days a week and you will not regret it. Worth every penny!!!
I’m gonna second adding reformer Pilates into your routine. Even just once a week and you’ll notice a difference. Just try to find a studio where the classes are more fast-paced. Otherwise you’ll get bored. I usually do yoga a few times a week, Pilates once or twice and Crossfit once a week. Pilates tightened up my core, waist and booty. It’ll kick yo’ ass!
i totally want to try it!
Where are your leggings from!?
lululemon!