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💜 CrossFit and Strength Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
If you’re not recovering well right now… you don’t If you’re not recovering well right now… you don’t have to redline for the next 3 weeks. If you’re: – extra sore all the time – feeling flat in workouts – not where you want to be with your strength – coming back from pregnancy, injury, or a long training break – or just not in a place to push max effort metcons every week That’s not weakness. That’s feedback. Our Body Recomp Program was built for this exact phase. It’s structured strength + hypertrophy to rebuild your base. Intentional conditioning that supports progress instead of crushing recovery. And personalized nutrition with built-in maintenance weeks so your body can actually adapt. There’s a strength-focused track and a CrossFit-style hybrid track if you still want Oly + gymnastics — just programmed intelligently. No constant redlining. No living in a deficit. No “prove yourself” training. Just focused work, proper fuel, and a community of women rebuilding on purpose. If this is the season you’re in, head to our bio or comment “body recomp” and we will send you the link direct 💜
You want to be CARBED UP for this workout and HOT You want to be CARBED UP for this workout and HOT before you start! 🚩 All phases, including peri/meno: this is an 85% effort workout from start to finish, so if sleep gets out of whack because of period cramps, PMS week, or hot flashes… plan your day ahead so you can manage to GET a good night’s sleep BEFORE attacking the workout (including that pre-bed banana we love!) - the worse your sleep is, the lower your pain tolerance and the harder time you have access the fuel you need! We don’t tell you to take it easy during a certain time of your cycle, we help you understand how your hormones play a role in your performance. That being said, you’ve got 4 days to get the workout in - if you’re feeling like crap from what your hormones are doing, take the day, move your body, eat and hydrate and prepare for the next day. Ovulating or in PMS week and walking into walls (#iykyk) - wear your knee sleeves rolled down to help protect if a jump mishap happens, and make sure when you warm up your jumping you are jumping HIGH to get those plyos and your proprioception WARM! Questions, we are here for you! If you’re on birth control follow the recs from week 3 (luteal phase week 1). #competitivefemaletraining #hormones
Hypertrophy Vs Strength, what they are, and why we Hypertrophy Vs Strength, what they are, and why we need both… Hypertrophy training focuses on increasing muscle size. This is achieved by inducing muscle fiber damage through resistance exercises, which then repairs and grows larger during the recovery phase. Examples of hypertrophy exercises are light weight bench press, dumbbell exercise like tricep extensions, strict presses, and body weight exercises like push-ups, ring dips, and air squats ➡️ Hypertrophy training typically includes: •Higher reps- 6-12 repetitions per set •High volume- often comprising 3-5 sets per exercise •Short to moderate rest periods of 30-90 seconds between sets •Light to Moderate loads, usually 65-85% of 1RM This training style stimulates muscle protein synthesis conducive to muscle growth. Strength training aims to increase the maximum amount of force a muscle or group of muscles can produce. Examples of strength training include barbell back squats, front squats, snatches, cleans, jerks, deadlifts, heavy goblet squats ➡️ Strength training typically includes •Lower reps,, usually 1-6 per set •Lower volume with 3-5 sets per exercise •Longer rest periods, typically 2-5 minutes between sets •Heavy loads, often 85-100% of 1RM Strength training is fundamental for athletes who need to improve their maximal strength for sports performance, such as powerlifters, sprinters, and football players. ➡️ Why We Need Both Strength is a critical component of athletic performance, but muscle endurance and size also play significant roles. Combining both ensures an athlete can perform powerfully and sustain their efforts over time. This also helps improve joint stability and overall resilience, reducing the risk of injury during both training and competition. Did you know when you’re in a calorie deficit/ on a cut, ESPECIALLY as a peri/menopausal woman it’s easier to make changes when you line up your training with your nutrition? Check out our Body Recomp Program - you’ll switch between hypertrophy and strength based on how much you’re eating. Comment “strength” and we will send you the link to check it out!
Ready for strict pull-ups for days?!! Try this pro Ready for strict pull-ups for days?!! Try this progression. Shoot for 3-4 days a week of work, don’t forget your accessory core and upper body strength, and get ready to see your pulling strength sky rocket. Want a map? Check out our 8 week pullup program and body recomp programs- link in linktree or drop a “programs” in the comments to get the links. Want to have strict pullups as part of your regular training? Join our CrossFit programs! Head to our linktree to get started! #StrictPullUp #CrossFitSkills #HandstandPushupProgression #PullUpStrength #CrossFitGymnastics
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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