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💜 CrossFit and Skills Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
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It’s like having a spotter but not needing to ask It’s like having a spotter but not needing to ask anyone!! Points of Performance: ➡️ Squeeze your butt and point your toes ➡️ Press HARD into the ground to stay stacked (think of the feeling of having a heavy barbell overhead) ➡️ Keep a neutral head and look down through your eyelashes ➡️ Use your fingers to help you stay balanced Remember to kick up with control! Aim for 3-5 rounds of :20-:40 holds. If you try these let us know what you think! Want our guide on all things handstands comment “guide” and we will send it direct 💜 #questforthepress #presstohandstand #handstandholds #competitivefemaletraining
You are NOT a lost cause and you CAN have strong c You are NOT a lost cause and you CAN have strong connected kipping pull-ups! This is our GO-TO for our athletes learning how to kip! These are MAGICAL for learning your positions, building grip strength AND getting you the appropriate conditioning stimulus. Skip the bands and lets get you learning your positions for REALZ. Ask a coach to watch you and go SLOW when you start so you can feel where your body is in space. Then as you get comfortable speed it up. Decrease the height of the box/remove the plate when you’re hitting the positions confidently and you want to step it up a notch (and don’t be surprised when these sky rocket your kipping results!). Want more tips like this? Grab our kipping guide - comment “guide” and we will send it direct! Save, share, follow for more! #competitivefemaletraining #kipping #kippingpullup
If you’ve been training hard but your body isn’t c If you’ve been training hard but your body isn’t changing, this is for you. Inside the guide: •The 2–4 week deficit / 1-week maintenance protocol •How to set your macros for fat loss without tanking your performance •Why sleep and fiber matter more than most supplements •The real consequences of not eating enough (LEA, thyroid, muscle loss) •What to actually track — because the scale is just one metric •The mistakes that keep most women stuck Comment RECOMP below and we’ll send you the link. 👇 #competitivefemaletraining #bodyrecomp #getstronger
Bands Are to Gymnastics as Percentage Work is to L Bands Are to Gymnastics as Percentage Work is to Lifting… Did you know this? Sometimes this can be a very powerful way to understand how and why to pick a band thickness, as well as deciding when to go down in the bands you’re using! Now that you have this perspective in your minds eye, for strict strength think of how you can train your gymnastics. You could do it JUST like you squat - start with a super thick band and do higher reps, then go down in thickness as the reps decrease. You could go the opposite way as well to develop muscular endurance. You could also find your current “1RM” band thickness, and play around with percentages based off that (ie the purple band could be 80% of your 1RM which is the little red band!). This is applicable for all gymnastics - from strict pull-ups to dips to bar muscle ups! Like this analogy? Share with all your friends 💜 Questions we are here for you team!! ➡️ and don’t forget if pull-ups are on your goals list we literally have THE BEST 8 week pull-up program - link in linktree or comment pullup and we will send it direct! #competitivefemaletraining #pullups #strictpullups #gymnastics
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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