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Score is fastest round. We're looking for quick tr Score is fastest round. We're looking for quick transitions (bike should be near HSPU etc) and minimal rest between movements. ➡️ Handstand Push Up Scales Level 1- Use up to two ab mats BUT WITH CONTROL Level 2- Headstand Hold + Leg Extension Level 3- Kneeling Squat to DB Overhead Press Level 4- DB Push Press ➡️ Bar Muscle Up Scales Level 1- Jumping or Banded Bar Muscle Ups Level 2- Burpee Chest to Bars Level 3- Burpee Pull Ups *if not doing jumping pull-ups yet, perform feet assisted burpee pull ups ⭐️ You're performing burpee chest to bar or burpee jumping because the bar muscle up is a very hard kip into a pull and a press - the burpee uses the same amount of core strength and you're doing a push-up which gets you a pressing stimulus Save this one for when you want a fun gymnasty piece (it really IS fun) - come back and let us know how it went!
🔥The Estrogen-Mitochondria Connection.. Did you KN 🔥The Estrogen-Mitochondria Connection.. Did you KNOW??!! Ever wonder how come you can hit your 1RM back squat for reps, but then can’t go heavier? Here’s why! ➡️ The Mitochondrial Advantage: Mitochondria, those tiny cellular dynamos, are responsible for churning out the energy our muscles crave - ATP. The more ATP, the more power for those heavy lifts! ➡️ Estrogen’s Secret Role: Turns out, estrogen isn’t just about the reproductive game. It’s a mitochondria enthusiast! Estrogen receptors on these energy factories hint at a direct connection, and studies show that estrogen boosts mitochondrial function. ➡️ Oxygen Optimization: Estrogen doesn’t stop there. It fine-tunes how our cells use oxygen to create energy. Efficient oxygen utilization means better endurance, perfect for smashing those high-rep heavy sets. ➡️ Guardians of Muscle Health: Think of mitochondria as the guardians of your muscle fortress. Thanks to estrogen’s positive influence, they help preserve muscle tissue and fight off fatigue during intense workouts. 💜 How cool is this??! Estrogen isn’t just a hormone; it’s a lifting ally lol! By supercharging our mitochondria, estrogen makes lifting at or near maximal weights feel almost amazing! Like this post? Share with your lifting badass buddies and follow for more!
It's live tomorrow through next saturday! Warm up It's live tomorrow through next saturday! Warm up and leaderboard in the app - link in linktree to join the fun. Score is fastest round of each movement. If you don't have a sandbag perform 6 clean and jerks at 105# (or scale to a weight you can complete 6 fast singles). Save, share, follow for more - or better yet join us and see the magic in being a CFT athlete!!
We went from being told we were delicate flowers w We went from being told we were delicate flowers who couldn’t ride trains because our uteruses might fall out… to this weird mix of “women can train like men” and then “you need to rest the whole PMS week.” And now everyone is trying to capitalize on finally acknowledging that we aren’t actually small men (credit to @drstacysims for that one). So what’s the real deal with strength training and female physiology? ➡️ We have hormones that change every single day. They affect how we feel, how we metabolize carbs, our coordination, pain tolerance, thermoregulation, even hydration cues. These things matter. And they’re finally getting talked about. So when you see “women can train like men,” yes — we absolutely can. We can make similar strength and muscle gains relative to our frame (smaller bone structure means fewer places to attach muscle). But the nuance? You might not feel powerful in late luteal phase because progesterone is telling you to lie on the couch. You might not trust your body around ovulation because you feel loose and uncoordinated. You might struggle to push through the first few days of your period because your pain tolerance is lower and you get hotter faster. ➡️ Where we build muscle is different. We have fewer androgen receptors in our upper bodies, which means a woman usually has to do 2–3 times more work than a man to get a pull-up. ➡️ We have an extra hole in our pelvic floor. How many guys do you know who pee their pants doing double unders 👀 Exactly. That means we need pelvic floor work to keep it strong. ➡️We tend to undereat. Look at the stats on LEA and RED-S — 80% of the cases are women. Undereating absolutely impacts performance, strength gains, and training outcomes. If you don’t eat enough, it’s harder to recover and harder to build muscle. These are just some of the big differences. You can go deeper — like the fact women often don’t feel like they belong in the free-weights section, still get told to “tone,” and still get warned to not get too bulky. So yes, we can train like men. We can get strong like men. We can build muscle like men. But our bodies are different — and it’s more than okay to acknowledge that.
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  • Your Training Starts Here
  • CROSSFIT
  • STRENGTH PROGRAM
  • 6-8 Week Programs
    • Beginner Gymnastics
    • Ring Muscle Ups
    • Strict Pull-Up Program
    • Kipping Pull-Ups
    • Chest to Bars
    • Toes to Bar
    • Double Unders
    • Kipping Handstand Push Up Program
    • Mastering Menopause Program
    • 10 Week Core Program
    • Handstand Walking
    • 6 Week Bench Press
    • Beginner Lifting Program
  • BLOG
  • Peri/Menopause Resources
  • Thorne Supplements
  • Fueled to Perform