Big Booty

2009 CrossFit Games Affiliate Cup

2009 CrossFit Games Affiliate Cup

My journey to sculpting glorious glutes started in 2006 with CrossFit at Norcal Strength and Conditioning. I went from training body part splits to full body workouts and this dramatically increased my muscle mass, my results, and gave me a new passion for getting stronger. Through CrossFit I became the athlete that I never was in high school or in college. I was totally hooked.


During my CrossFit stint I was able to place 10th in the 2009 Norcal Crossfit Regionals and 3rd place in the 2009 Crossfit Games Affiliate Cup. I lived and breathed CrossFit and immersed myself into every seminar, website, YouTube video, and reading material that I could get my hands on.

2009 Crossfit Games

2009 Crossfit Games

CrossFit is the reason I love Olympic lifting, power lifting, pull-ups, rope climbs, plyometrics, sprint work, prowlers, sled drags, and so much more. Without it, I would not be the coach or the person that I am today.

Lifting article for Men's Fitness RX

Lifting article for Men’s Fitness RX

However, after four years of CrossFit, I found myself at a crossroad. Was I training to compete in CrossFit or was I training to sculpt the body I desired? While CrossFit got me into phenomenal shape, it was unfortunately not creating the feminine frame that I yearned for. Instead I was left with over developed quads that hung over my knees, massive spinal erectors, huge lats, and a back that scared my boyfriend from behind.

In 2010, I decided that I was going to change up my programming. I threw away the stopwatch, got back into low volume strength work, added in long walks, and biased my training with leg work doing tons of squats, lunges, and deadlifts. At first this was great for me. It allowed me to hang onto CrossFit while patching up my broken adrenals from my poor lifestyle choices; too much coffee, lack of sleep, an excess of high volume, intense training, long hours at school, and work in between.

I followed this protocol for about 8 months and the more I tore away from the CrossFit mindset, the more options I saw for myself with regards to training. Plus, I still wasn’t happy with the way my glutes were developing. All the squats, lunges, and deadlifts in the world were not allowing me to build up the glutes that I wanted. I kept building huge quads and hamstrings. I then started to stalk Brett Contreras’ blog and really grab ahold of his methods. It’s because of Brett that I finally decided to incorporate more glute activation exercises, bridges, and hip thrusts. This ended up being the biggest game changer in terms of building up my glutes.

Strong Curves by Brett Contreras

Strong Curves by Brett Contreras

Adding in these glute dominant exercises and workouts from Strong Curves, by Brett Contreras and Kellie Davis, I finally filled in some of the holes in my game. From here I started to re-figure my training into what it is today. This is where this blog comes in. I would like to fill you in on all my mistakes and the useful things that I’ve learned along my journey.

Bee shows off her favorite strength training and mobility book: Becoming a Supple Leopard by Kelly Starrett and Glen Cordoza

Bee shows off her favorite strength training and mobility book: Becoming a Supple Leopard by Kelly Starrett and Glen Cordoza

My training now revolves around glute training, with some CrossFit elements mixed into it. I’m neither an advocate for only body-building nor only CrossFit. I’m the girl who loves a great booty and I’m willing to do whatever it takes to get there. Performance driven or not.

2015-09-04 15.15.51

7 thoughts on “Big Booty

  1. That photo should really be a selfie!

  2. karina bangay says:

    Love your blog Bug! I’ve read every entry and love the glute work. Im incorporating into my routine and some into my warm up in classes and before our big lifts to hopefully get people to start using their glutes! Keep it coming girl!

  3. Carmen says:

    I just discovered your blog and the workouts and recipes are awesome! You are such an inspiration for me, I can’t believe how good you look the pic featured on this post… Now I’m truly inspired to start improving my body because of you. Thank you soo much 😊

  4. Anna says:

    I’ve recently discovered your and am a huge fan! I have done powerlifting and weight training since I was 11 years old. I love your workouts and have even suggested them to others. Thanks for your advice and suggestions!

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