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💜 CrossFit + Strength Programming for Women by @shawna_norton
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Want to work on your strict pull-ups this week? Ad Want to work on your strict pull-ups this week? Add this workout in, or better yet- check out our Strict Pull-Up Program or join our CrossFit Program (links in link tree!). For the toes assisted pull-ups, make sure you’re hanging from the bar to initiate the movement (arms should be long, feet in front) using the least amount of leg possible. Rest :30-:45 between sets (we’re building volume here). Skip the bands on this one - if you do the toes assisted right you’ll get even more bang for your buck with these because you’re learning how to engage your scaps as you pull. For the strength work, rest minimally between movements and 2-3 minutes between rounds. Questions, drop them below! Save, share, follow for more!
Ingredients (4 meals) ● 1.5 lb 90/10 ground beef ● Ingredients (4 meals) ● 1.5 lb 90/10 ground beef ● 2 cups dry jasmine rice (≈6 cups cooked) ● 1 cup pineapple chunks (fresh or canned in juice) ● 1 cup carrots, shredded ● 2 tbsp low-sodium teriyaki sauce ● 1 tbsp soy sauce or coconut aminos ● Green onions (optional) Instructions 1. Cook rice according to package instructions. 2. Brown beef in skillet, drain excess fat. 3. Add teriyaki + soy sauce; simmer 2–3 min. 4. Divide rice, beef, pineapple, and carrots evenly. Macros (per meal) ● Calories: ~620 ● Protein: ~40 g ● Carbs: ~72 g ● Fat: ~18 g It’s a delicious one! Let me know what you think 💜 Want recipes like this sent to your inbox every Friday for the week ahead (as downloadable PDFs with macros) - comment "meal prep" and I will send you the link to sign up.
2026 is my year for the press to handstand. These 2026 is my year for the press to handstand. These are 3 exercises I’m doing consistently to help gain the core strength I need to turn this goal into a reality! Like them? Keep your eyes peeled - I will be releasing a 12 week beginner press to handstand program in the next week! In the meantime check out our Core Program - it’s on sale right now for an entire $9.99! Link in linktree! Questions? Drop them below! Save, share, follow for more!
In perimeno/menopause and a CrossFitter and trying In perimeno/menopause and a CrossFitter and trying to make body comp changes? Here’s how Coach @shawna_norton built our Mastering Menopause program to help hundreds of women in perimeno/meno recomp their bodies, manage symptoms AND build lean muscle! 1️⃣ ADJUST YOUR TRAINING when you’re in a deficit If you’re cutting calories/carbs, you need to be modifying/adjusting your training to line up with less in. This is the part of the magic sauce that everyone forgets - going high intensity in a carb/calorie deficit sets you up to be stressed, encourages your body to eat into your muscle to sustain output/recovery, and puts you in a potential “skinny fat” spiral (ESPECIALLY as a peri/meno athlete!). Put yourself on a hypertrophy training cycle for these weeks, get your steps up, and then chill on the metcons. This is sustainable for a couple weeks at a time. Then in maintenance, pop back into regular training. Cycle this 3-5 times depending on how much you’re trying to change your body composition and you will be AMAZED at the results! 2️⃣ FIND YOUR DEFICIT MACROS While every athlete is different, you’ll typically want to create a SMALL deficit in your carbohydrates, while keeping protein at 1g/LB of body weight and your fats in the higher range (70-90g per day). Head to the Precision Nutrition Calculator and put in “Body recomp” - NOT weight loss! 3️⃣ COMMIT TO 2-3 WEEKS OF DEFICIT, 1-2 WEEKS OF MAINTENANCE This gives you a break from being in a deficit, it manages the stress of BEING in a deficit, it also helps avoid your metabolism adjusting to the lower food consumption AND it’s easier to maintain from a lifestyle point of view (you can schedule your mini cuts around things you can control, versus trying to be in a deficit when traveling etc). Want to see this plan in action, including having a strength and hypertrophy program to follow? Check out our Mastering Menopause program - 15 weeks of programming, personalized nutrition plan, 1:1 coaching support, and the results you’ve been after. Link in linktree! Questions, drop them below! #menopause #perimenopause crossfit 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
  • Mastering Menopause Program