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competitivefemaletraining

💜 CrossFit and Skills Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
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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
Last workout of the Open - let’s goooo!! Here is h Last workout of the Open - let’s goooo!! Here is how to approach the workout based on where you’re at in your cycle, including what you need to focus on to crush it. If these help let us know! ➡️ Follicular Phase Week 1 (AKA Period Week) •Hinging can aggravate things if you’re loosey goosey so get your core ACTIVE before you touch the bar •Get hotter than you think you need to in the warm up (prostaglandins tank your pain tolerance and being warmed up help a ton) •If you need to wait until Sunday or Monday that’s always an option ➡️ Follicular Phase Week 2 (Days 8-14) •This is your superstar week so see what you’ve got •Still potentially loosey goosey heading into ovulation so slow deadbugs to connect brain to core before you move fast ➡️ Luteal Phase Week 1 (Days 15-21) •Quad strength is statistically up so use it •Carbs 2–3 hours before AND 20–30g about an hour out (progesterone messes with carb metabolism) •Hydration cues get out of whack this week and next - track your intake and pay attention to your urine color! ➡️ Luteal Phase Week 2 (AKA Period Week) •Liquid carbs 20–30 min before could be a game changer •Get HOT in the warm up- temp regulation can be off this week •Emotional resilience is harder to access so focus only on what you can control ➡️ Peri/Menopause •Foam roll/lacrosse ball everything before you move, including your feet •You need to be carbed, hydrated, AND warm It takes more to show up as an athlete right now and that’s not in your head It’s a good one - be smart about how you approach it, don’t go out too hot, pace yourself and let’s see what you can do! #hormonenotes #competitivemfemaletraining
Are you a bands across the J-hooks pull-upper? Thi Are you a bands across the J-hooks pull-upper? This can be a fast way to get in and out of your pull-ups, but at the end of the day it doesn’t translate as well to strict and kipping unassisted! *EDIT: Scap engagement happens no matter which band version. Hanging requires MORE scap engagement and a bigger pull/more lat recruitment. One of the KEYS of the pull-up is getting it started (and arguably one of the hardest parts for many women). When you lay the band across you have to set it high enough to get chin or chest fully over which then affects how deep and relaxed you get to hang (and takes away the control/stability you need to have to keep from swinging!). The better option (albeit the more hassle to set up) is the band looped up top. This also translates to when you get to your banded bar muscle ups (they’re coming for you!). The caveat: if you’re someone lacking the strength to hang for at least :10, use the bands across as this takes some stress off your shoulders (or skip the bands for the moment and stick with toes assisted). The band across also encourages a TON more bouncing out of the bottom which is NOT helping you learn to pull with your scaps! If having the band hanging is a pain to get into, use a bench or a box to step into the band each time (it’s worth the set up promise). … and really you don’t need a band in a metcon because if there’s kipping pull-ups/chest to bars in the workout you should be doing box assisted so you can practice full range of motion of your kip! Which way do you normally do it? Ready to get off the bands for good? Get our strict pull-up program and lets get you your first unassisted strict pullups in the next 8 weeks! Link in linktree or comment “program” and we will send it direct! #strictpullup #strictpullupprogram #competitivefemaletraining
Kicking up can be SCARY- let’s break it down and b Kicking up can be SCARY- let’s break it down and build some confidence on your hands with your legs moving! Why the soft box? So you know if you start to fall you get to fall on something soft! Worried that it might move too much? Get someone to hold the box for you while you play around! Start with the highest side of the box (even stack some plates on the box to make it higher) and get comfortable with the power your legs produce. Then the lower. If you try it let us know how it goes!! #competitivefemaletraining #handstands
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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