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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 ⬇️
The Open has a way of bringing out your best fitne The Open has a way of bringing out your best fitness… and also the nerves, the what-ifs, and the “why did I eat that?” thoughts right before you warm up 😅 Whether this is your first Open or your tenth, how you fuel can make or break how you feel under the bar. Here’s what we remind our athletes every year ⬇️ 1️⃣ Eat early, don’t panic fuel A normal meal 2–3 hours out. Carbs, ~30–40g protein, foods you know sit well. Nothing new. Nothing fancy. 2️⃣ Top off your carbs 20–30 min before go-time, add fast carbs. Liquid carbs work great… and yes, gummy bears count. Don’t overthink it. 3️⃣ Hydrate all day Not just right before the workout. And if you’re in your luteal phase, be extra intentional — thirst cues can be off, even when you need more fluids. 4️⃣ Respect the nerves Open anxiety can mess with digestion. This is not steak-and-broccoli day. Simple, easy-to-digest carbs win. 5️⃣ Practice before game day Open week is not the time to experiment. The athletes who feel best aren’t lucky — they’ve paid attention in training. 6️⃣ Refuel after Protein + carbs within 30–60 minutes matters, especially if you’re redoing or training again. This is how you recover and feel human. The Open is already hard. Your nutrition doesn’t need to make it harder. If you want clarity on how much to eat and how to fuel for performance (without guessing), that’s exactly what we work through inside Fueled to Perform. Link in linktree to join today 🍌 #crossfitopen2026 #competitivefemaletraining
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!
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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