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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 ⬇️
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!
This is for ALL LEVELS! Whether you’re just starti This is for ALL LEVELS! Whether you’re just starting your toes to bar journey or developing the strength for big sets - this is for YOU! 12 Min EMOM Min 1- 3-5 Press Back Drill Min 2- 3-5 Arch Control Toe to Bar Drill Min 3- 6-8 Toes to Bar *if you don’t have TTB yet perform feet assisted (watch till the end for these if you’re not sure what they are!). –COACHING TIPS– Press Back Drill - this one is to help you feel hitting your hollow position - use your arms/lats to compress into hollow. Wrap your thumbs (and chalk up!) for better grip and lat activation (you have lats - promise). Arch Control Drill - this one is to help you pull yourself into the arch position (in toes to bar you should always be pushing and pulling). Think about pulling your feet back to the box and then compressing into hollow as you bring your toes to the bar. Save this for when you want to work on your toes to bar! Like this programming? Our athletes got to do this today in our CrossFit programming - come join us (links in linktree). #competitivefemaletraining #toestobar
This one is all about being smart. Go out too hot This one is all about being smart. Go out too hot or push the shuttle runs too much, you crash on the next round. This workout is all about transitions, smart pacing, and sustaining 80-85% effort. Scale the Pull-Ups to Box Assisted (you can do these no matter WHERE you're at - as long as you can hang for :10 do these! *if 12 BBJO and 15 Pull-Ups is not doable in under 2 minutes, scale the reps like this (so that you have at least :50 seconds each round to do shuttle runs) LEVEL 1 4 Rounds - Every 3 minutes 10 Burpee Box Jump Overs 12 Pull-Ups Shuttle Runs in time remaining LEVEL 2 4 Rounds - Every 3 minutes 8 Burpee Box Jump Overs 10 Pull-Ups Shuttle Runs in time remaining LEVEL 1 4 Rounds - Every 3 minutes 8 Burpee Box Jump Overs 8 Pull-Ups Shuttle Runs in time remaining Come back and let us know how it goes, or better yet JOIN us and be one of our badass female athlete! Links in linktree/bio.
Curious about our programming? Swipe to see what t Curious about our programming? Swipe to see what the week looks like! Whether you’re following our Comp Track or our CrossFit 60 Minutes Track - you’ve got access to all these pieces - it’s simply how it’s laid out! Our CrossFit program athletes get to build their perfect days based on how much time they have and what they need to work on (including access to an extra strength track on days they really just want a good lifting session!). Our comp athletes will complete this work in 1-2 sessions lasting 1-2 hours each (with warmups and cool downs). Our programming takes into account your need to recover - so every day you get your fitness fix without feeling like you got hit by a truck (with fun aerobic capacity work to help you build your engine and well rounded accessory work to keep you healthy!). Links in bio or comment “programs” and we will send them direct! #competitivefemaletraining #crossfitprogramming #crossfitprogrammingforwomen
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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