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competitivefemaletraining

šŸ’œ CrossFit and Strength Programming for Women ā€¦ over 3000 athletes and growing šŸ’ŖšŸ»
by @shawna_norton šŸ @crossfit1904_
ā€¦ Check out all the programs ā¬‡ļø
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, donā€™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 ā€œprogramsā€ 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
Why would you show up to a CrossFit class and not Why would you show up to a CrossFit class and not want to do the metcon? Cause you want to fitness with your friends. Because you love your coaches and you want their feedback. Because you want to move your body but might not need the intensity that day. What would you make the metcon into a strength piece? Maybe your body needs a break. Maybe you want to focus more on getting stronger. Maybe youā€™re dealing with an injury. Maybe you slept like crap and donā€™t want to go hard. Thereā€™s no RULE for ā€œhowā€ to CrossFit (well thereā€™s one, you need to use chalk). But thatā€™s the beauty of it - there is SO much versatility to it, so many ways to personalize it to you and your goals. So if you need permission to skip a metcon and add in a chest pump instead, here it is šŸ’œ #crossfit #metcons #itsokaynottometconeveveryday
ā€œIā€™m doing everything rightā€¦ so why isnā€™t this wor ā€œIā€™m doing everything rightā€¦ so why isnā€™t this working?ā€ If that thought keeps looping, hereā€™s what might be happeningšŸ‘‡ 1ļøāƒ£ Youā€™re in a body recomposition phase If youā€™re gaining muscle while losing fat, the scale may stay the same ā€” or even go up. Progress shows up in strength, measurements, how clothes fit, and performance. The scale alone canā€™t tell that story. 2ļøāƒ£ Your tracking isnā€™t as complete as you think ā€¢The cream in your coffee. ā€¢Eyeballing the peanut butter. ā€¢Snacking while cooking dinner. ā€¢Eating out ā€œa lotā€ but estimating. Individually they seem small. Over weeks, they matter. 3ļøāƒ£ Life is impacting your inputs More work hours. Missed gym sessions. Poor sleep. Injury, sickness, travel, family stress. Fat loss doesnā€™t happen in a vacuum ā€” your physiology responds to everything. 4ļøāƒ£ Your consistency feels higher than it actually is When this is all you think about, it feels like youā€™re nailing it. Try tracking your life for 4ā€“6 weeks in a simple Google Sheet: ā€¢ training sessions completed ā€¢ sleep ā€¢ travel ā€¢ sickness ā€¢ stress Seeing it on paper is eye-opening ā€” and removes a lot of self-blame. 5ļøāƒ£ Youā€™ve been dieting for too long Chronic calorie deficits lead to metabolic adaptation. Sometimes the most productive move is reversing up to true maintenance and staying there for 4ā€“6 months to restore performance, hormones, and fat-loss capacity. Use a calculator that accounts for lean mass and athletic output (Precision Nutrition is a solid starting point). Want this dialed in for good ā€” with a coach actually watching the details? Our Body Recomp Program is a 15-week, structured approach to: ā€¢ build muscle ā€¢ lean out ā€¢ support a healthy metabolism ā€¢ eat enough to finally see results This isnā€™t about doing more. Itā€™s about doing the things that move the needle ā€” consistently. šŸ‘‰ Link in bio. Questions, drop them below!
Stuck half way up on your pull-ups? Letā€™s get you Stuck half way up on your pull-ups? Letā€™s get you to the TOP! Add these 3 exercises in 2-3 times a week for 4 weeks and get ready to have an ENTIRE pull-up šŸ’ŖšŸ» 1ļøāƒ£ Band Resisted Seated Half Pull-Ups (trying to find names for these can be hard!) - these are AMAZING for helping you develop the power you need to keep pulling. Go heavy on the band (you want a lot of resistance). Start seated, with the barbell at about head height (you want your arms at a bend). Shoot for 2-3 rounds of 4-6 reps. 2ļøāƒ£ Top of Pull Up Holds One of THE most impactful movements you can do to build strength. Start with 3-4 rounds of :10 (use your feet if you need to) and build to :20 seconds or more (head should be OVER the bar!). 3ļøāƒ£ Box Finishing Pull-Ups Think of half way as your 1RM, and using your legs as percentage work. Pull as high as you can each rep, then finish with the least amount of leg. Perform 2-3 rounds of 4-6 reps (remember head OVER the bar). Pair these exercises with things like banded pull-ups, toes assisted pull-ups, single arm DB rows, and other pulling movements. Questions? Drop them below! Ready to start crushing your pull-ups - these exercises show up in our pull-up program! Needing a break from your CrossFit routine? Our body recomp program has pull-up work 2-3x a week! Want the links? Head to our bio or comment ā€œprogramsā€ and we will send them direct! #competitivefemaletraining #pullupwork #pullupstrength #pulluprogram
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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