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💜 CrossFit and Skills Programming for Women … over 3600 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
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Have your kipping chest to bar and ready to start Have your kipping chest to bar and ready to start your bar muscle up journey? We got you! One of the special things about our program is how strength based we are - the stronger you are the easier getting lots of connected bar mups become! We ALSO use your warm ups to help you build strong core and healthy shoulders - so don’t skip it! The transitions with the barbell are also known as “get out of the pool drill” - it’s building the top part of the muscle up. If these are easy, scale up to jumping bar muscle ups. Learning how to jump in is SUPER important for the whole movement - its your power generation for your kip. Be about a foot behind the bar, send your hips back and jump up to the bar in a piked position. If you’re not sure how to do these and want the youtube links drop a “videos” in the comments and we will send you the links! Want more than this? Grab our whole program - link in linktree or comment “program” and we’ll send it your way! #barmuscleups #barmuscleupprogram #competitivefemaletraining
It’s that time of year again, and this is NOT a wo It’s that time of year again, and this is NOT a workout you want to be under-fueled for - ESPECIALLY if you want to minimize soreness and be able to train the rest of the week! If you don’t typically eat before training, consider at least having a gatorade or juice with some essential amino acids added in it, or a scoop of protein with a banana at the MINIMUM. If you CAN eat, shoot for a decent sized breakfast - high carb, moderate protein, low fat. Sip on water during the workout (ideally with some electrolytes added in) and then have a plan for post workout fueling IMMEDIATELY after (as women we have a shorter recovery window to get fuel to our muscle cells). You want to get in some carbs/protein within 30 minutes of completing the workout, and having a whole foods based meal as soon as possible (do NOT wait to get this in- your muscle was broken down and your body needs fuel to start the repair process!). ➡️Questions drop them below! #carbs #Murph #crossfit #competitivefemaletraining #CFT trainingforwomen crossfitforwomen fuelingforMurph
Functional core movements are WHERE IT’S AT - you’ Functional core movements are WHERE IT’S AT - you’re not just working your core muscles you’re working that CORE CONNECTION - how you want your core to engage in things like front squats, pull-ups, running… Add these three core movements on their own or combine them together. Use these as a warm up or as a finisher. For the KB marches, perform as 20 reps or :30. Save this for when you need some core in your life! Let us know how it goes. ⭐️ We’ve got a kickass 10 week core program and we program core work for our athletes 4-5 days a week in training - head to our linktree for more info! 💜COMPETITIVE FEMALE TRAINING💜 ✔️Women’s only CrossFit and Strength Programming ✔️5 CrossFit tracks to choose from ✔️Learn how to train WITH your hormones ✔️Incredible all women’s community #competitivefemaletraining
Are you doing it? What’s your plan? And if you’re Are you doing it? What’s your plan? And if you’re in San Diego come drop in (free) with us at @crossfit1904_ Remember it isn’t HOW you do it, it’s the intent for WHY you do it. We participate in Murph to commemorate Micheal Murphy, a Navy Seal who gave his life to save his fellow soldiers. Find a style that works with you, what your body needs, and your training goals! –PARTITIONING SUGGESTIONS– 10 Rounds: 10 Pull-Ups 20 Push-Ups 30 Air Squats 20 Rounds: 5 Pull-Ups 10 Push Ups 15 Air Squats 20 Rounds: 5 Pull-Ups 5 Push Ups 15 Air Squats 5 Push Ups Save, share, follow for more! And remember - toes assisted pull-ups or box assisted pull-ups for your scales (skip the bands), and chest elevated or band assisted push-ups instead of going to your knees! #competitivefemaletraining
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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