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💜 CrossFit and Strength Programming for Women … over 3000 athletes and growing 💪🏻
by @shawna_norton 🏠@crossfit1904_
… Check out all the programs ⬇️
Do you feel like you’re constantly regripping the Do you feel like you’re constantly regripping the bar, or struggle to keep your kip going/get your toes to the bar? Here are 3 exercises that will help ⬇️ Regripping often comes from not having a strong grip on the bar combined with not staying active in your kip - which leads to loss of tension. #1- Weighted Hanging Knee Raises These are one of our absolute favorite exercises for our athletes who are still working on developing strength and the kip for TTB. Not only do they work your grip, they help you build strong kip flexors AND work the “pull down” needed to get toes TO the bar. Use these as a 1:1 in metcons! #2- Banded Pull-Overs in Hollow These will help you build the awareness you need in your arms to help maintain tension from start to finish of your arch to hollow (these are also great for bar muscle ups!). Use a band that allows you to pull the PVC pipe all the way to your legs! If maintaining the hollow isn’t doable (back flat against the ground) start with knees tucked. Use these as a warm-up/activation drill - perform 2-3 sets of 8-10 reps. #3- Plate Pinch Around the Worlds Whether you’re wrapping your thumbs are not, if your grip is your weak point you’re gonna struggle to hold on! We recommend doing this exercise 2-3 times a week as a 3x6-8 in each direction - use a plate you have to work to hold onto! These will help build that finger strength, so no matter how little your hands you can stay connected with ease! Like these drills, bookmark and share with all your friends! Want to follow programming that regularly incorporates these and more? Check out our Toes to Bar Program and CrossFit programs - head to our website to check them out. 💜 COMPETITIVE FEMALE TRAINING 💜 ✔️ Women’s only CrossFit and Strength Programming ✔️ 5 CrossFit tracks to choose from ✔️ Learn how to train WITH your hormones ✔️ Incredible all women’s community
Love a good conditioning piece? We got you! On Wed Love a good conditioning piece? We got you! On Wednesdays in this current cycle our girls are working intervals - goal here is repeatable efforts but high intensity. ➡️ Chest to Bar Pull-Up Scales Level 1- Foot on Box Chest to Bar *this is for athletes who can actively hang from a bar for 10- 15 seconds *do these even if you don't have unassisted kipping yet AS LONG as you can control your kip - NO FLOPPING AROUND! Level 2- Jumping Chest to Bar *do these if you're still working on overall strength for your pull-ups (like you think you aren't close yet to even practicing unassisted kipping) Level 3- Feet Assisted Chest to Bar *do these if you're not hanging/kipping If you do this one let us know how it goes. If you like what you see, come train with us! Link in linktree to check out our CrossFit or Comp Programs! Save, share, keep following for more!
Sucks that this needs to be said, but sadly it’s s Sucks that this needs to be said, but sadly it’s still happening. They don’t need to be told they need to lose weight first. They need you to meet them where they’re at and help them find their way forward. You’re their coach - you have a million things you could be giving them to work on the strength for pull-ups RIGHT NOW 😤 Telling them to lose weight is the most useless discouraging not even coaching advice ever.
If you’re eating less, training harder, and still If you’re eating less, training harder, and still not seeing the body comp changes you want, this isn’t a discipline problem. It’s a “stressed out body” problem. Chronic calorie restriction paired with tons of fitness → cortisol goes up → fat loss shuts down (especially around the belly). (LEA = low energy availability - this will make your Perimeno symptoms worse, downregulate your thyroid function, affect your motivation to train…) The fix isn’t doing more. It’s teaching your body it’s safe to let go of the weight (it’s not magic - it’s science). That’s exactly what our Body Recomposition Program is built to do: → Support healthy hormone production → Keep your lifting + gymnastics → Cycle short deficit phases with recovery weeks → Build muscle while losing fat Women are losing 15–18 lbs in 15 weeks without burnout or living hungry. New inside the program 👇(now 3 track options!) Hybrid Track (Oly + Gymnastics) • 75–90 min sessions • Olympic lifting 4–5x/week (squat, deadlift, bench included) • Gymnastics 2–3x/week with full scaling • Designed to support fat loss without sacrificing strength or skill Dumbbell / Minimal Equipment Track • Train at home or while traveling • 2 pairs of dumbbells + bands • Same structure, same progression, same results All tracks follow the same hormone-informed system: • Short fat-loss phases • Built-in maintenance weeks • Training and fueling that lower stress instead of piling it on Originally built for women in perimenopause and menopause but can be used for ANY stressed woman who wants to make body comp changes and feels like nothing has worked. Stop fighting your body. Start working with it. 👉 Swipe to learn how 🔗 Link in bio or comment “program” for the link.
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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