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đź’ś CrossFit + Strength Programming for Women by @shawna_norton
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Toes to bar struggles and making actual contact WI Toes to bar struggles and making actual contact WITH the bar??!! We got you! Toes to bar are HARD, especially for female athletes because they rely so much on upper body strength, grip AND hip flexor strength - three things we don’t come with naturally. Fear not- the more you train the stronger your core becomes, the stronger your pulling becomes, and the easier these will get (promise!!). In the meantime, let’s use this drill to start building that pull to toes up connection you need to get your first toes to bar! STEP 1: Grab a moderate thickness band (you want something you have to work hard to press against) and hook it to the J hooks at about midthigh height (from standing on the ground). You want the band to be landing on your lower leg in the kip. STEP 2: Perform 5-7 reps, pressing the bar down as you try to lift your legs against the band. These are fun too because they will push your legs back into arch. STEP 3: Superset with toes to bar attempts focusing on the same intensity of pressing the bar down - don’t be surprised if your toes hit! Do this FRESH after you warm up so you have all the energy you need to make it happen (and don’t forget the chalk and to lean back so you have SPACE to get your toes up!). Let us know how it goes! Want to get your toes to bar faster and easier??! Check out our 6 week toes to bar program designed specifically for female athletes! Comment “toes to bar program” for the link or head to our bio! #competitivefemaletraining #toestobar
This has helped a TON of women get their first str This has helped a TON of women get their first strict pull-ups! It works so well because most women approach their first attempts at a strict pull-up like they’re standing up out of the bottom of an airsquat (nice and easy) when in fact your first strict pull-up needs to be the intensity and fight of a 1RM back squat. By using the DB we show you how much power and fight you need to generate to get through that sticking point and make it up to the bar. You have to pull HARD from the start then you can ride the momentum up! Have you ever done this? If you think or know you’re close to your pull-up but feel like you just can’t get started, this is for YOU! Questions, drop them below. When you get your first pull-up don’t forget to tag us in your successes! Want to make a strict pull-up happen but not sure where to start - check out our strict pull-up program - link in linktree or comment “pull-up” and we will send the link direct!
You can see a lot of improvement in 8 (almost 9) w You can see a lot of improvement in 8 (almost 9) weeks -if gymnastics has been something you struggled with, let's see how much progress we can make before the Open! Options will be available for those who are proficient with the skill and for those who are just building the strength. This is something you can add on to your regular training - but it's part of our CrossFit programming! Want to see what it looks like? Sign up now and get a week to check it out for FREE - comment “CrossFit” and we will send you the link 💜 CFT athletes - this will be under your gymnastics track - get ready it is going to be EPIC!!
If your bar muscle ups are nowhere to be found, ev If your bar muscle ups are nowhere to be found, even though you think you’re “strong enough” and you’ve got hit or miss banded bar mups, or you bend early on your jumping bar mups, this post is for you. We often hear from athletes who have a few chest to bars they think they’re strong enough for bar mups, or they have one hit or miss, but the reality is the strength to pull TO the bar and the strength to hold the hollow long enough to get OVER the bar are two different things. This is especially true if you don’t have any strict chest to bar and you’re relying solely on your kip, and even MORE true if you find when you kip in your chest to bar you’re dropping your feet in the hollow (record yourself and see if toes stay up!). Do you notice what all 3 movements we showed have in common? They all build pressing strength and power in the hollow position. The stronger your hollow is, the stronger your straight arm press strength is, the higher your hips will rise in the BMU, the easier it will to transition over the bar. Where does the GHD play in all of this? It’s the POWER to throw your head over as you pull yourself to the bar. How many full GHD situps can you do in a row? How many long legged TTB can you do in a row (not bending at the knees) - did you know the compression part of the TTB is the same compression you need for your BMU? Try 3-4 weeks of 1-2 days a week of transition work (jumping BMU, foot on box) with 2-3 days of strict C2B, ghd situps (start on the low end rep wise if you’ve never done them before), banded front levers (goal is to hold for :10-:20 seconds), and banded lat pull downs and then see how your BMU improve! Want help? If you don’t have a strict C2B yet, start with our C2B program. If you have 3-4 then grab our BMU program and let’s get you slaying some BMU by the open *we also have a program that combines both. Questions, drop them below!
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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