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💜 CrossFit and Strength Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Stuck half way up on your pull-ups? Let’s get you Stuck half way up on your pull-ups? Let’s get you to the TOP! Add these 3 exercises in 2-3 times a week for 4 weeks and get ready to have an ENTIRE pull-up 💪🏻 1️⃣ Band Resisted Seated Half Pull-Ups (trying to find names for these can be hard!) - these are AMAZING for helping you develop the power you need to keep pulling. Go heavy on the band (you want a lot of resistance). Start seated, with the barbell at about head height (you want your arms at a bend). Shoot for 2-3 rounds of 4-6 reps. 2️⃣ Top of Pull Up Holds One of THE most impactful movements you can do to build strength. Start with 3-4 rounds of :10 (use your feet if you need to) and build to :20 seconds or more (head should be OVER the bar!). 3️⃣ Box Finishing Pull-Ups Think of half way as your 1RM, and using your legs as percentage work. Pull as high as you can each rep, then finish with the least amount of leg. Perform 2-3 rounds of 4-6 reps (remember head OVER the bar). Pair these exercises with things like banded pull-ups, toes assisted pull-ups, single arm DB rows, and other pulling movements. Questions? Drop them below! Ready to start crushing your pull-ups - these exercises show up in our pull-up program! Needing a break from your CrossFit routine? Our body recomp program has pull-up work 2-3x a week! Want the links? Head to our bio or comment “programs” and we will send them direct! #competitivefemaletraining #pullupwork #pullupstrength #pulluprogram
If you’re training consistently but feel constantl If you’re training consistently but feel constantly wrecked, sore, or inflamed — it’s usually not because you’re “doing too much.” It’s usually because recovery inputs don’t match training output. Here are the big levers that actually move the needle 👇 1️⃣ Eat enough (for your body) Under-fueling is one of the fastest ways to stall recovery. Most calculators underestimate needs because they ignore lean muscle mass. More muscle = higher baseline energy demand. Chronic low energy availability = slower tissue repair, higher cortisol, more joint pain. 2️⃣ Swap some metcons for more strength work High-intensity conditioning is neurologically and hormonally expensive. Strength work creates a strong stimulus with less systemic fatigue, improves tissue tolerance, and supports muscle + tendon health without crushing your nervous system. 3️⃣ Mobilize — but build strength at end range Foam rolling changes sensation, not capacity. End-range strength is what actually protects joints and improves resilience. If you don’t own the range, your body won’t trust it under load. Check out @primal.mobility 4️⃣ Add accessory work (glutes, mid-back, hip flexors). Weak links = overload elsewhere. Targeted accessories improve joint positioning, reduce compensations, and often resolve “mystery pain” that shows up during big lifts or gymnastics. 5️⃣ Sleep This is where growth hormone, tissue repair, and nervous system recovery happen. No supplement or recovery tool can override consistently poor sleep. 6️⃣ Use the right supplements • Magnesium → nervous system + sleep quality • Omega-3s → reduce systemic inflammation • Boswellia → joint-specific anti-inflammatory effects These don’t replace food or sleep — they support them. 7️⃣ Look at blood sugar Poor glucose control increases inflammatory signaling and slows recovery. This is especially relevant in perimenopause and menopause, where insulin sensitivity often declines. Questions? Drop them below! Want to see all of this in action? Check out our Body Recomp Program! Link in linktree! #competitivefemaletraining #recovery
Did you know one of the easiest way to make body c Did you know one of the easiest way to make body comp changes ESPECIALLY in perimeno/meno is to tailor your fitness around your nutrition (this is where the body building people have it right). Want to see those changes, but don't want to give up the training you love? We've got a happy medium for you - our hybrid track in our body recomp program. Olympic weight lifting and gymnastics along with strength, hypertrophy, and conditioning that supports losing body fat and gaining muscle. Link in bio or comment "recomp" and we will send it direct! Save this for when you want to come in and lift and get a good sweat on!
Love single leg and kickstand RDLs and want an eve Love single leg and kickstand RDLs and want an even bigger glute/hamstring hit?! Elevate your back leg! Have you done these before?! START LIGHT (or even bodyweight!) so you can suss out how they feel on your posterior chain (these will make you SORE) - if you’re looking for strength you can go heavy with less reps (5x6 e/s) if you’re looking for hypertrophy (the pump + endurance) go lighter with more reps (4x10-12 e/s). Looking to lean out and gain muscle - we just added a glute builders track to our body recomp program - link in linktree! Save, share, follow for more 💜 #competitivefemaletraining #glutes #glutebuilder #gluteexercises
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  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • LEVEL M
  • 6-8 Week Programs
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform
  • Body Recomp Program