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competitivefemaletraining

💜 CrossFit and Strength Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
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
Want to do more strength work and don’t have time Want to do more strength work and don’t have time outside of class? Turn your metcon into a strength piece! Swipe to see suggestions 👉🏻 This is ESPECIALLY profound when you’re managing peri/meno symptoms or trying to make body comp changes (pushing hard in training and being in a deficit can be hard on your body). Talk to your coach, communicate your needs, and then get ready to get even stronger! Questions, drop them below! Training on your own and want to see what strength biased crossfit looks like, join us! Link in bio. #competitivefemaletraining #strengthwork #metcon
Our Bar Muscle Up Program just got an upgrade! Swi Our Bar Muscle Up Program just got an upgrade! Swipe to see the 3 track options - there is something for every level of athlete! Ready to start your bar muscle up journey? We recommend having 4-6 kipping chest to bar pull-ups (NOT BUTTERFLY!) AND at least 8-10 push-ups. Not there yet? We’ve got a chest to bar to bar muscle up program to make it happen! Want to work on skills like this while taking a break from metcons and seeing some body recomp? Check out the hybrid track on our body recomp program! Links in linktree or comment “bar muscle ups” and we will send you the links! #barmuscleups #competitivefemaletraining #barmuscleupprogram
Inevitably when a female athlete signs up for our Inevitably when a female athlete signs up for our Body Recomp Program or Fueled to Perform, right out the gate we get asked: “Why do your calorie recommendations look so much higher than what MyFitnessPal (or an online calculator) gives me?” It’s a fair question - especially if you’ve spent years being told that eating less is the key to better results. The difference comes down to how calorie needs are calculated. Most online calculators (including many built into tracking apps) rely on older metabolic equations like Harris-Benedict or Mifflin-St Jeor. Harris-Benedict was published in the 1920s, and neither equation was built using athletic populations. Sample sizes were small, activity levels were low, and lean muscle mass wasn’t meaningfully considered. That’s a problem for active women. Your baseline metabolism (BMR - basal metabolic rate) is heavily influenced by lean muscle mass. Muscle tissue is metabolically expensive. It requires energy just to exist, even at rest. When calorie calculations don’t account for that, they tend to underestimate needs, sometimes by a lot! It’s very common for an active woman’s true baseline needs to be 300–500 calories higher than what a generic calculator spits out. When those calories are consistently missing, the body adapts - just not in ways that support performance, recovery, or body composition. This is why we use the Precision Nutrition calculator alongside the Katch-McArdle equation when estimating baseline needs. Both prioritize lean mass and give a much more realistic picture of what the body actually requires to function, adapt, and recover. Fueling properly isn’t about eating more for the sake of it. It’s about feeding the body you’re asking to perform. 👉 If you want help dialing this in, Fueled to Perform and our Body Recomp Program are built around lean-mass–based calorie targets and adjustments that actually match your training and goals. Links in bio or comment “programs” and we will send them direct! Save, share, keep following for more!
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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