Weekly Workouts

Soooooo I’m ready for it to be summer. I’m sick of the darkness in the morning. I’m usually a 5:30am riser and I’m usually up by that time every morning, but this winter morning darkness has me waking up at 7am every day. I’m so lucky that I don’t have to set an alarm most days, but I still like being up early and having more time in the day to get work done. And Colorado has been cloudy and foggy every morning for a while now which makes me cloudy and foggy. But letting the body until it wants to wake up is quite the blessing so maybe I should just STFU and move on with my day, eh?

Anywho, it’s time to get positive and get motivated! Before the New Year, I decided I wanted to grow my bum a bit! I’ve been doing CrossFit for 7 years now and everyone in CrossFit (including the owner of my gym) thinks that you can grow and get the best butt from CrossFit. But I completely disagree. I’ve been doing CrossFit for quite some time and my quads, hamstrings, abs and shoulders have all grown, but my butt…no so much. I’m a firm believer that if you want something to improve, you gotta work hard at it. And since CrossFit is growing dat butt, it’s time to try other things.

Luckily, a ton of readers recommended Bret Contreras and I instantly started following him on social media and downloaded his ebook filled with tons of different butt specific workouts. And since then, I got a gym membership (so I wouldn’t piss off my CrossFit coach while I lifted in the corner) and I’ve been adding butt accessory workouts to my routine 2-3 times per week. It’s been so fun to try completely new movements that I’ve never done and to feel the soreness every single time!

I’ll be sharing those accessory workouts in these Monday posts, but you’ll also be able to see the videos of them on my instagram page as soon as I do them! Instagram’s new algorithm limits how many people see my posts nowadays, so let me know what is the best way for you to not miss anything! Ig, Ig stories, my blog, my newsletter – whatever you think is best and easiest for you!

It took me 7 years of CrossFit to really see some of the results I was hoping for when I started (I don’t gain muscle very easily in my lower half) so I know these changes to the bum are going to take a good chunk of time and patience moving forward. So I’m diving head first into glute workouts and I took a before picture so I can hopefully see my own changes moving forward to keep me motivated.

I’m saying all this because we are halfway through January and it’s a good time to regroup and remember why you were so motivated for something in the New Year. It’s time to keep that motivation going. You didn’t set your goals or resolutions for nothing. You had a goal and it’s time to accomplish them. Even if that means 7 years of hard work! Put in the time, put in the effort, and reap the benefits as you go! You got this.

Sunday – Rest Day

Monday – CrossFit Broadway Class + accessory work (see video here)

7 min As Many Rounds As Possible of: 10 Overhead Squats (135/95) and 10 Burpees Over Bar

– 3 min rest then –

7 min AMRAP of: 10 Front Squats (165/105) and 10 Chest to Bar Pull Ups

– 3 min rest then –

7 min AMRAP of: 10 Power Cleans (185/125) and 20 Wall Ball

*i used 65#, 80# and 105#

Then later on I did –

3×15 barbell hip thrusts @ 135#

Then 3 rounds of: 20 total alternating curtsy lunges @ 40# and 50 feet elevated frog pumps

Tuesday – CrossFit Broadway Class

Front Squats: 5 x 3. First set at 70%. Add each set – I worked up to 135#

Then with a 12 min Clock:

2k Row

In remaining time As Many Rounds As Possible of:

30 Double Unders

10 Burpees

I got 3 rounds + 37 reps

Wednesday – see video here

15-12-9 barbell hip thrusts (135,145,155#) with 20 rounded 45 degree angled back extensions after each set

Then 4 rounds of: 10 alt weighted pistols and 20 banded wide knee hip thrusts

And to finish I did 3 rounds of:

10/10 single leg step ups

5 leg press

5 sumo leg press

Thursday – Rest Day

Friday – CrossFit Broadway Class

Back Squats: 2 x 20 @ 50% – I used 95#

Then 6 min As Many Rounds As Possible of:

12/10 Cal Row

14 Alternating Dumbbell Snatch (50/35)

14 Dumbbell Overhead Lunges (1 x 50/35 – 7 each arm)

– REST 3 mins and repeat! –

I got 3 rounds on the first AMRAP and 3 + 3 on the second AMRAP using 30#

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

25 minute As Far As Possible:

100/70 calorie row

100 deadlifts (135/95)

80/50 calorie row

80 hang power cleans (135/95)

60/30 calorie row

60 front squats (135/95)

40/20 calorie row

40 push jerks

20/15 calorie row

20 clusters (squat clean into a thruster) (135/95)

Later on in the afternoon, I did a little bum workout – First I started with a little glute activation of 3 rounds – 50 shoulder elevated frog pumps and 25/25 donkey kicks

Then afterwards I did:

21 barbell hip thrusts @ 135#

15 barbell hip thrusts @ 145#

9 barbell hip thrusts @ 155#

Then finishedof with 30 banded barbell hip thrusts @ 105# .

Then 3 sets of 15 reps elevated sumo squats @ 45#, 50# and 55# and finished with 30 reps @ 30

And to finish I did 3 sets of 15/15 shoulder and feet elevated one legged weighted hip thrusts with 20# db!

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Free Travel Workout:

5 rounds for time:

500m row

15 dumbbell thrusters

10 burpees

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