The Fitness Movement: Training | Programming | Competing: Recent Episodes
Ben Wise: Coach, CrossFit Athlete, ZOAR Fitness Owner
The Fitness Movement is a series of informative rants on the Sport of Fitness. No fluff, no BS, just practical ways to help you improve your CrossFit performance.We’ll deep dive on topics such as Mastering Movements (Double Unders, Overhead Squats, Muscle-Ups), Program Design (Assessment, Creating a Training Year and Training Cycles), Improving Strength (Weightlifting and Gymnastics) and Endurance (Bike, Row, Run, SkiErg, etc.) and anything else that can help coaches and athletes get an edge over their competition. I hope that as a result of this podcast, you can better movement quality and ultimately improve your efficiency and capacity in all types of workouts and WODs, regardless if your goal is completing the Open Rx, competing in the Games or packing on some functional muscle mass. Join me every Tuesday and let’s take our fitness and training knowledge to the next level.
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Spencer & Ben talk through their thoughts on the 2026 CrossFit Games, and discuss why & how to develop an CrossFitter's "athletic potential."
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Learn More About Nutrition Coaching Here: https://zoarfitness.com/nutrition/
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Day, Brennan & Ben go over the upcoming Athlete Camp Workouts.
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Learn how the heat impacts performance for the CrossFit athlete.
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Watch Coach Ben outline a full program for an athlete who struggled with getting out of breath during Double Unders in her CrossFit workouts.
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ZOAR Athlete Sam Hagen speaks on his experiences at the first Xenom event in Dallas, TX and winning the event featuring the Rogue Air Rhino.
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Watch me walk through 7 different snatch sessions for CrossFit Athletes I coach.
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“Beethoven’s Fifth”
For Time
-30/25 Calorie Ski
-30 Snatch 95/65lb
advance the bar 10ft after 10 & 20 reps
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This is the separator between everyday and elite.
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Learn our 5-step process for improving gymnastics performance in CrossFit.
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Athlete Ethan Scheibe & Coach Ben Wise talk about their experience, critiques and opinions on the Northern California Classic.
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Today I dive into the benefits and costs of hypertrophy for the CrossFit competitor.
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Tyson Maher, Remote Coach & ZOAR Athlete, talks about what hot & what's not in the land of performance tools.
We talk extensively about Blood Flow Restriction, Velocity Based Training, Isocapnic Trainers & Near-Infrared Spectroscopy and where these things can fall into a more balance program.
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“Duo Lipa”
2 Rounds for Time (15:00 Cap)
-20 Toes-to-Bar
-10 Bar Muscle-Up
-20 Front Squat 155/105lb
-10 Squat Clean & Jerk
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I run through 3 full weeks of real athletes' programming, one who does mainly 5k & 10k distances combined with CrossFit, one half marathon runner, and a final example who does Marathons and Trail Races.
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Ryne breaks down how programming for running needs to look different for CrossFitters.
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Learn how Max trains his athletes to build durability and run faster.
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“Black Cat”
For Time
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb
-Rest 60s-
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb
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Learn how to build your strict handstand push-up capacity as a CrossFit athlete through specific protocols and smart accessory exercise selection.
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“Polymath”
For Time
-33 DB Overhead Lunge Steps 50/35’s
-54 Strict Handstand Push-Ups
-87 GHD Sit-Ups
-141 Double Unders; Heavy or Drag
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Coach Paul B. Weber talks with Ben about how to build strength and capacity as a competitive fitness athlete.
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Ben rants about how to setup long-term planning, implement progressions and actually write programming for a CrossFit Gym gym.
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Day, Chris and Ben discuss the struggles (and possible solutions) to teaching athletes movement from a remote setting.
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Tyson & Ben talk about how to prepare, predict and perform at the CrossFit Quarterfinals.
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Brennan Schardt and Ben Wise dissect the 2026 CrossFit Games Open and give commentary on our experiences doing the workouts.
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Ben writes a training plan for Hyrox prep with a bias towards strength & bodybuilding.
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Trent & Ben talk about how to most effectively train athletes for sports performance, and then we each design a training program for a collegiate soccer player.
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$1 Hyrox Prep Program: https://dashboard.coachrx.app/programs/sales/285862
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In this episode I debrief what I learned when coaching at Fittest of the Coast 2026.
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I write a week of training for a CrossFit Athlete in a reconstitution / Quarters prep phase of training.
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Jen Shares Her Story of How She Found Her Rhythm with Fitness and What Keeps Her Motivated to Keep Showing Up at Lumber Capital Athletics.
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Ben writes a training plan for Hyrox prep with a bias towards strength & bodybuilding.
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"Intervals⁴"
Every 4:00 x 4 Sets:
-7/5 BMU
-14 Calorie Row
-14 Deadlift 225/155lb
-7/5 BBJO 30"/30"
reverse order each interval
score is combined time
*cap of 3:00 / interval
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Watch me program for a Masters CrossFit Games Athlete (Real Client Case Study) with limited time to train.
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It's been a long journey of seeking margin improvements in my coaching service. And here's where I'm at...
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"Gold Kangaroo"
AMRAP 16:00
4 Rounds
-10 Chest-to-Bar
-10m DB Goblet Lunge 70/50lb
-10 HSPU
...
AMRAP; Remainder
-10 Bar Muscle-Up
-10m DB Farmer's Lunge 70/50's
-10m Handstand Walk
*scale: perform a 16min amrap of the first portion
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"Echo Fran"
For Time // 21-15-9
-Echo Calories
-Thrusters 95/65lb
-Pull-Ups
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Learn how Ben Wise goes about combining training for a class goer who wants to accelerate their progress with individualized programming.
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“Vin Petrol”
For Time
-50 Line-Facing Burpee; Anyhow
-50 DB Snatch 50/35lb
-50 DB Goblet Lunge Steps 50/35lb
-50 Shuttle Run (25ft)
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Watch our coaches write a week of programming for a real client who is currently prepping for the Legends Championship CrossFit competition.
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Learn how I balance running and lifting goals for a client who wants to maintain strength, improve run capacity and get better at strict pull-ups.
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Day & Ben analyze 6 different heart rate graphs from the athletes we coach.
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"Muscle Egg"
AMRAP 5 Minutes
-Bar Muscle-Ups
*EMOM, Including the Start: 10 Pistols
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Learn How to Think About & Prescribe Effort as a Coach of CrossFit Athletes.
» Samuele Marcora Interview: https://www.zoarfitness.com/podcast/181/
» Michael FitzGerald Interview: https://www.zoarfitness.com/podcast/172/
» Sam Smith Interview: https://www.zoarfitness.com/podcast/095/
» Spiral Out Podcast on Power-Duration: https://open.spotify.com/episode/1VAhgEZfrj4jXsU3KHnRiU?si=mLWL5fJQRGOOHulRqFv4VA
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Kyle & Ben discuss how to deal with the pain that inevitably comes along with high-level performance in metabolic-intensive racing sports, like CrossFit.
» Episode with Ultra Runner Kara Hahn: https://www.zoarfitness.com/podcast/199/
» Episode With Athlete Interview on Coping with Pain: https://www.zoarfitness.com/podcast/110/
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How much structured progression is actually needed to improve as a CrossFit athlete?
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From world travel to raising three kids, get to know the Jackson 5.
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"American Sweetheart"
For Time
-60/50 Calorie Echo
-40 Burpee Box Jump Over 24/20"
-30 Pull-Up
-20 Handstand Push-Ups
-10 Power Clean 195/135lb
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Kyle & Ben discuss ways to progress athletes towards optimal breathing, from expanding tidal volume (depth of breaths) to maximizing respiratory frequency (breath rate).
» Respiratory Roundtable [Ep.191]: https://www.youtube.com/watch?v=KMt5Hjf7zjY&t
» Breathe Way Better with Kyle Ruth: https://www.youtube.com/watch?v=uhr1u23gw20&t
» Watch on YouTube: https://youtu.be/f5BSJM2TY4Q
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In this episode, Ben & Day discuss things we've changed our mind on in recent years as it related to coaching & programming.
» Watch on YouTube: https://youtu.be/7eduBUXemxQ
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Chris Hardenberg interviews Ben on the Movement Mindset Podcast powered by Station Athletics.
» Watch on YouTube: https://youtu.be/65cFmCO9d4o
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These 3 Things Are Requirements to Be a Great Coach:
(1) You Have To Be Excited to do the Job Well
(2) You Have To Be Learning
(3) You Have to Have Dedicated Yourself To Something
(4) BONUS: You Have to Stay the Course
» Watch on YouTube: https://youtu.be/6WZrbGxNhFk
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"Two By Fifteen"
AMRAP 15:00
-80 GHD Sit-Ups
-40 Lateral BBJO 24/20"
...
Max Rounds in Remainder
-2 Rope Climb 15ft
-2 Handstand Walks 15ft
» View the Video Version: https://youtu.be/G07-mqhqxPc
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What allows some people to stay consistent while others fall off? These ladies have found what works for them and have results to show for it.
» Watch on YouTube: https://youtu.be/FI_oWfoYHd4
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The EMOM is a great tool, but it has it limitations. Learn what I like to use in place of them to build sport-specific capacity.
» Watch on YouTube: https://youtu.be/Xzid5LkOf-Y
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Hear how Trenton Woolcock, DPT helps athletes recover from injury and perform at their best through Physical Therapy and Performance Coaching.
» Watch on YouTube: https://youtu.be/oHoDoVBrO-Q
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"Barbell Beep Test"
Perform 1 Clean & Jerk, Until Failure
Elite: 225/155lb
Rx: 185/125lb
Intermediate: 135/95lb
Scaled: 95/65lb
(do not use more than 70%)
» View the Video Version: https://youtu.be/AgkH9G3jv70
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"Jerry-Rig"
[30:00 / 32:00 Clock]
For Time
-1mi Run
-2k Row
-1mi Run
...
Find 1RM Shoulder-to-Overhead in Remainder
» View the Video Version: https://youtu.be/3pOmvNIs1l8
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Kara debriefs her experience of a 100+ mile ultra trail running race, from fueling to the high's and low's of the 33 hour event.
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Coach Day Munoz & Ben Wise talk about how to optimally progressing running volume and frequency related to your goals and fitness level.
» Watch on YouTube: https://youtu.be/gA-r--JFbN4
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Learn about the top 3 machines I use when programming for my CrossFit Athletes.
» Watch on YouTube: https://youtu.be/prfxy8VOXFU
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"Xerxes"
AMRAP 6 Min
-2...4...6... Deadlift 315/205lb
-1...2...3... Inversion Complex
*one complex: wall walk + wf hspu
» View the Video Version: https://youtu.be/vbRaONBfeco
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Day and Ben discuss the best methods for build aerobic capacity and endurance for athletes.
» Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtOp3g2EiBXpzn9qPz7BFTTz
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The guys jump on the show to debrief the 2025 MetCon Rush events, elite athlete performances, and 10 years on the competition.
» Watch on YouTube: https://youtu.be/Wc4zhikCq0o
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"Equalizer"
For Time (30:00 Cap)
1:30 Sandbag Bear Hug Hold 150/100lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Front Squats 155/105lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Shoulder-to-Overhead 155/105lb
...
300' Sandbag Bear Hug Carry 150/100lb
» View the Video Version: https://youtu.be/h5m0VFWQ5MU
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ZOAR Athlete Paige Marion sits down with her coach, Ben Wise, to talk about her background and goals with CrossFit.
» Watch on YouTube: https://youtu.be/-mCe2Gr_2xI
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From training for fiber types & developing aerobic capacity to building an engine for MetCons and Max Power, we cover it all.
Matt Wiebke is coach in the CrossFit community who has become well known for helping his clients develop incredible conditioning.
He has gone to the CrossFit Games as a Masters Athlete and has worked with many high level competitors in the Sport.
His company is The Gains Lab, and in the podcast we talk about Year of the Engine - Engine Builder.
In today's conversation we talk about a number of topics including...
(1) His thoughts on, "Conditioning takes Months."
(2) Pacing by Feel
(3) Writing Conditioning Programs for Groups
(4) Workouts Targeting Fast or Slow Twitch Fiber Types
(5) The Role of Easy Aerobic Work for CrossFit Athletes
(6) Developing Maximal Strength based on Athlete Limitations
(7) Organizing a Training Year for Peaking in Competition
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Ben & Chris discuss the differences between working out and training and how to approach each to maximize your fitness gains.
» Watch on YouTube: https://youtu.be/qTOso6-Zwts
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"Crash & Burn"
For Time (25:00 / 27:00 Cap)
-100 Calorie BikeErg
-100 Toes-to-Bar
-100 DB Step-Up 50/35lb, 24/20"
-100 Vertical Jump 15/12"
level 2 :75 Reps Each
level 3: 50 Reps Each
» View the Video Version: https://youtu.be/0Q3cVrfEMcE
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Hear a Q&A with Ben Wise asking Why Some Athletes thrive in the Qualifier Stage but never live up to their potential in a in-person comp.
» Watch on YouTube: https://youtu.be/B8P--tFwvHA
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Day and Ben debrief the Northern California Classic, and talk through Ben's prep and taper for the event.
» Watch on YouTube: https://youtu.be/vkeCIGvqIAE
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Brent Fikowski, Kyle Ruth, Luke Way and Dr. Andrew Sellars join the show to discuss the Isocapnic Breathe Way Better device.
» Breathe Way Better Interview with Kyle Ruth: https://www.youtube.com/watch?v=uhr1u23gw20&t
» Brent Echo / Snatch Workout: https://www.youtube.com/watch?v=wVI_A551tn8&pp=ygUaZWNobyBzbmF0Y2ggY3Jvc3NmaXQgZ2FtZXM%3D
» Climbing Snail Workout: https://www.youtube.com/watch?v=J5r-sUwer_E&t=6305s
» Watch on YouTube: https://youtu.be/KMt5Hjf7zjY
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"Cow Tales"
For Time (20:00 Cap)
-50 KB Hang Snatch 70/53lb
-15 Chest-to-Bar
-30 DB Bench Press 50/35's
-15 Chest-to-Bar
-30 DB Bench Press 50/35's
-15 Chest-to-Bar
-50 KB Goblet Step-Up 70/53lb, 24/20"
» View the Video Version: https://youtu.be/HlZpoaFMhwg
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Hear how Coach Ben approaches how to compete like a champion in this exclusive lecture from our recent athlete camp.
» Watch on YouTube: https://youtu.be/sTpSUCxluiw
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Hear how Coach Chris approaches how to train like a champion in this exclusive lecture from our recent athlete camp.
» Watch on YouTube: https://youtu.be/rh4B6mMIaa0
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Chris is in town for athlete camp, so he sits down with Ben to discuss what he's been up to lately.
» Watch on YouTube: https://youtu.be/yEmLqDwAL0c
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Ben & Chris sit down at ZOAR Athlete Camp with two of our remote athletes to discuss this year's camp workouts.
» Watch on YouTube: https://youtu.be/OCoLwnZ0x0U
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"Cat Box"
6 Rounds (2:00 On, 1:00 Off)
-1 Rope Climb; from seated 12'
-2 Rope Climb 12'
-3 Hand-Release Box Get Over 40”
-4 Burpee Box Get Over 40”
-Max AirBike Calories
*score is total reps, including buy-in
» View the Video Version: https://youtu.be/_r_CZoeO4OE
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Hear Lydia talk about her training and preparation to run her first half marathon.
» Watch on YouTube: https://youtu.be/iBv6KO4_I9A
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Stop dysfunctional breathing & overcome common respiratory limitations with Kyle's secret protocols using the Isocapnic Breathe Way Better.
» Watch on YouTube: https://youtu.be/uhr1u23gw20
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Learn what we would include in a battery of fitness tests for military, firefighters and law enforcement.
» Watch on YouTube: https://youtu.be/cZKamAi5sAg
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"Simple & Repeatable"
AMRAP 9:00
-1...2...3... Squat Snatch 155/105lb
*40 Double Unders after each set
» View the Video Version: https://youtu.be/PlJZrisSt-U
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Learn how Day manages to run 5-6 days / week while maintaining muscle mass and her health.
» Hire Day: https://zoarfitness.com/coach/
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Today Jeff and Ben dive into how programming needs to account for how strength, the aerobic system and mobility are all intertwined.
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» Hire Day: https://zoarfitness.com/coach/
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» Watch on YouTube: https://youtu.be/om_GppxbS8Y
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"Hourglass"
For Time
-21 Burpees; Lateral over Bar
-15 Calorie Row
-9 Clean 205/135lb
-15 Calorie Row
-21 Burpees; Lateral over Bar
» View the Video Version: https://youtu.be/E7ndHvEq2I0
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» View All Episodes: https://zoarfitness.com/podcast/
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We're back Sam Marcora (Researcher, Physiologist) & Michael FitzGerald (Coach, Owner of OPT) to continue our discussion from last time on a variety of topics loosely related to the Physiobiological Model.
» Watch on YouTube: https://youtu.be/mY78zvhoPcU
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Welcome Sam Marcora & Michael FitzGerald to the show to discuss Sam's model & research, including how perception of effort effects performance, the role of motivation, and how the model compares against others, like the Central Governor.
» Watch on YouTube: https://youtu.be/O6lWtVYgFAs
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See Coach Day & Coach Ben compare programming head-to-head to see who comes up with the better design for a Hybrid athlete.
» Watch on YouTube: https://youtu.be/0BWu7tjbq2E
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Get a behind-the-scenes look at how I think about programming for a teenage athlete who plays volleyball, basketball and track & field.
View the Video Version: https://youtu.be/Q7mq-wi3H2E
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- Skipping Steps: Layering Too Quickly
- CNS Load Was Too High
- Unbalanced Doses of Weaknesses & Strengths
- Prioritizing Novelty over Consistency
- Not Having (Enough) Fun
- Doing It All On My Own
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"Big Fish, Little Pond"
AMRAP 15:00
-3...6...9... Back Squat 225/155lb
*after each set: 30/25 Calorie Row
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Learn how to build foundational strength and avoid the common injuries in triathletes.
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Today we welcome Triathlon Coach Wesley Johnson to the show with his colleague Dayannara Muñoz. Wes is the head coach at the University Arizona and recently led the program to a national championship in it's second year. We talk about cultivating a positive team culture with a group of young women, and how he thinks about developing raw talent into professional triathletes.
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The Lumber Capital Athletics staff goes through our top CrossFit workouts from 2024.
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Watch me write programming for one of my Masters Athletes competing in the upcoming Fittest of the Coast competition.
View the Video Version: https://youtu.be/Ab1M_RZ8-K4
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This week I'm diving into my own programming and my thought process behind what I wrote as I look towards the 2025 CrossFit Games Season.
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Today I chat with Michael of OPT, a gym in Calgary that coaches many high level CrossFit athletes. This conversation ranges from talking about motivation vs. discipline to RPE to a wide array of other coaching topics.
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Watch me write a week of programming for a high-level CrossFit athlete preparing for the upcoming Benton Gym Battle of the Ages 30-39 Division.
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"Karen Gets Around"
For Time (25:00 Cap)
-25 Burpee; Lateral over Rower Rail
-50 Chest-to-Bar
-100 Double Unders
-150 Wall Balls 20/14lb, 10/9ft
-100 Calorie Row
-50 Toes-to-Bar
-25 Line-Facing Burpee
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» Watch on YouTube: https://youtu.be/Q6F7jdIZSFM
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Learn how to manipulate your body size and muscle mass to make the most of your performance.
View the Show Notes Here: https://zoarfitness.com/podcast/012/
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Learn how to maximize your coaches potential and best program design possible through communication.
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"Matchstick"
[0:00-10:00] Event 1
-1 Mile AirBike
-Remainder: Find Heavy Complex
Clean + Hang Clean + Jerk
...
[At 10:00] Event 2
For Time
-27 Deadlift 255/175lb
-21/15 Calorie AirBike
-15 Lateral Burpee Over Bar
-9 Clean & Jerk 255/175lb
*scale barbell to 20/15lb less than heaviest complex on E1
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» Watch on YouTube: https://youtu.be/GhPHEYhPo_0
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Learn the best processes and systems to write effective group training.
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If you're just learning Double Unders or you're a high-level athlete, this episode will provide drills & training protocols to up your jump roping capacity.
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"Popcorn"
AMRAP 12:00
9...12...15...
-Shoulder-to-Overhead 95/65lb
5...10...15...
-Box Jump Overs 24/20"
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Learn how to maximize your endurance training with CrossFit and become the best Hybrid athlete you can be.
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Is it better to program for your gym in-house or should you allow a third party to take it over?
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Jeff Alberts placed top 5 at the World Championship at 52 years old. Listen as he shares his sage advice for lifters of all ages.
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Ben sits down with his nutrition coach, Stacey Kadenas, to talk through his experience tracking macros and how it improved his CrossFit performance.
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"Smith & Wesson"
[Complete in 20/14# Weight Vest]
AMRAP 10:00
-100m Run
-1 Rope Climb 15ft
-5 Sandbag Over Shoulder 150/100lb
-200m Run
-2 Rope Climbs 15ft
-5 Sandbag Over Shoulder 150/100lb
-400m Run
-4 Rope Climbs 15ft
-Max Bearhug Sandbag Carry in Remainder
50ft Sandbag Lengths (50ft = 1 Rep)
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Ben & Kyle discuss a wide array of topics from coaching as a competitive athlete to blood flow restriction & more.
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ZOAR Coaches talk through 3 examples of skeletons from our athletes training.
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» Priority Days Podcast: https://www.youtube.com/watch?v=xSuOD_ImJDk
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Learn how to tailor program design around your athlete’s readiness to train, and refine your skill of competing at your best on game day.
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» View the Video Version: https://youtu.be/5H49yBaaeE0
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Ben & J.R. discuss the events & scoring at Crash Crucible and the story of CrossFit Crash.
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"Awful Annie v2"
For Time (15 Min Cap)
80-60-40-20
-Double Unders
40-30-20-10
-GHD Sit-Ups
4-3-2-1
-Cleans 255/175lb
scale to 80%
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Learn how Coach Day Muñoz uses technology, like Whoop, to inform her program design and guides training decisions for training top tier athletes.
» Using Data to Navigate Injury Barriers: https://www.youtube.com/watch?v=3lrDxB7yolw&t
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Learn how to optimize your workouts to accelerate your fitness & body composition goals while reducing wear & tear on joints and avoiding injury or burnout.
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» View the Video Version: https://youtu.be/d2YnBgUy5FY
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Ben & Stacey sit down to discuss how to navigate the off-season CrossFit competition landscape and debrief our own recent comp experiences.
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"Wet Toilet Seat"
For Max Reps
[0:00-3:00]
-20 Front Squat 185/125lb
-Max BBJO 24/20"
[5:00-8:00]
-20 BBJO 24/20"
-Max Front Squat 185/125lb
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Learning to control your level of arousal is the key to unlocking high level performance, build raw strength, improve aerobic function and recover faster.
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» View the Video Version: https://youtu.be/f2v4uNvvfkY
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» Watch on YouTube: https://youtu.be/tJ_9146iKdI
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Learn about my experience & analysis of the 2024 CrossFit Games hosted by the Legends Championship.
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Learn about our newest addition to the ZOAR Podcast Platform: The Fitness Day-ly.
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"Bench Betch"
For Time
-65 Calorie Row
-65 Bench Press 135/85lb
-65 Calorie Row
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Learn how I go from a blank canvas to delivering hundreds of workouts each week to my clients.
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"Acid Bath"
For Time
-500m Ski
-500m Row
-1000m Bike
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Learn how to maximize the amount of productive CrossFit you can achieve in a condensed session format.
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Ben & Chris discuss what makes great athletes, from competitive awareness to tiny game day details.
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"Sit & Reach"
EMOM, Until Failure
-10s L-Sit Hold
-1 Snatch
*start at 135/75lb & add 10lb per interval
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Learn how to optimize your assessment process and become a better athlete.
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Maximize Your Time in The Gym to Improve Your Fitness With These Tips.
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"The Beard of Zeus"
For Time
1000m Row
...
3 Rounds
-30 Wall Balls 30/20lb
-25 Zeus Rope Double Under
-20 Toes-to-Bar
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I walk through my thought process behind the programming for my CrossFit Affiliate’s competition: The Lumber Capital Combine.
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Ben walks through a week of programming for CrossFit Games Prep for a client competing in Legends on Labor Day.
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"Ted Lasso"
For Time
800m Run
...
8 Rounds
-9 Medball GHDs 20/14lb
-6 Box Jumps 30/24"
-3 Burpee Bar Muscle-Up
...
800m Run
8 rounds portion is capped at 16:00
final run (starting immediately at 16:00) is the tiebreak time
» View the Video Version: https://youtu.be/4c9rVlTcEF0
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Ben and Day sit down to discuss their respective knee injuries and how each coach went through their recovery process on the road back to performance expression.
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Learn how to cultivate a healthy relationship with effort, discomfort and pain as a competitive athlete.
» Watch on YouTube: https://youtu.be/2UvunBm_cOE
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Learn how I would test fitness if I was the director of the CrossFit Games.
» Watch on YouTube: https://youtu.be/Xh_dt6br0oM
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"Ringing It"
10 Rounds for Time (15:00 Cap)
-3 Ring Muscle-Up
-6 Burpees to Ring Touch 10"
-9 Snatches 75/55lb
» View the Video Version: https://www.youtube.com/playlist?list=PLy3rUWXhVEtMTzs7g_NXdjf9Qhsddpj8b
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Stop sabotaging your performance and learn how to build mental resilience to be at your best when you step onto the competition floor.
» Watch on YouTube: https://youtu.be/3NCQ0Fqvidw
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"Dirty Hands"
For Total Time
3 Rounds
-5 Wall Walks
-10 Hang Snatches 75/55lb
-15 Box Jump Overs 24/20"
...
Rest 2:00
...
3 Rounds
-50ft Handstand Walk
-10 Hang Power Cleans 115/85lb
-15 Burpee Box Jump Overs 24/20"
» View the Video Version: https://youtu.be/nCiOYDc9ktA
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Get to know these Lumber Capital Athletics members who have lost weight and improved their health with the help of Stacey Kadenas.
» Watch on YouTube: https://youtu.be/8_JPq6YfXbw
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I sit down with Teen CrossFit Athlete Brennan "Dubby" Schardt, along with his parents, Justin & Jaci to discuss his training and mindset.
» Watch on YouTube: https://youtu.be/q0Flm6dLesQ
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Learn how Day uses objective data points and biomarkers to track athlete readiness and prevent injury for her CrossFit athletes.
» Watch on YouTube: https://youtu.be/3lrDxB7yolw
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Day and Ben discuss how to make the most of your limited time in the gym with these helpful tools.
» Watch on YouTube: https://youtu.be/Rddcm5uIFco
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Learn how to optimize your nutrition timing and food choices around your workouts to maximize your training.
» Watch on YouTube: https://youtu.be/uobqphiJCB0
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Learn how to increase your squatting strength repeatability while also improving aerobic capacity on the assault bike.
» Watch on YouTube: https://youtu.be/GVry6cHASmQ
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"Dot Com"
3 Rounds for Time (18:00 Cap)
-5 L Pull-Ups
-15 Push-Ups
-5 L Pull-Ups
-15 Push-Ups
-750m Row
» View the Video Version: https://youtu.be/5A_XkdEl_Fk
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Get to Know Dayannara, Her Boston Upbringing, and How She Became a ZOAR Fitness Coach.
» Watch on YouTube: https://youtu.be/fWZQP6mKfPw
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Learn how Chris & Ben prepare their athletes to perform at their best in CrossFit Quarters.
» Watch on YouTube: https://youtu.be/kAMsdroFnNM
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I Dive Into Programming for CrossFit Classes at Lumber Capital Athletics, the affiliate I co-own.
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"The Burpees are Coming"
For Time (30:00 Cap)
-800m Run
-40 Line-Facing Burpee Broad Jump 6/4ft
-40 Calorie Row
-800m Run
-30 Burpee Pull-Ups
-30 Calorie Row
-800m Run
-20 Line-Facing Burpee
-20 Calorie Row
» View the Video Version: https://www.youtube.com/playlist?list=PLy3rUWXhVEtMTzs7g_NXdjf9Qhsddpj8b
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Learn what makes a cue effective as part of athlete feedback, how to use internal vs. external cues as a coach, and the cues our coaches use in common CrossFit movements.
» Watch on YouTube: https://youtu.be/a4jRJiF-DKQ?si=c76PFfOinrColMR7
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Stop always running tired in MetCons & start building real run capacity with these training protocols.
» Watch on YouTube: https://youtu.be/pI2h0g_013c
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Learn how to optimize the start of your competitive season, whether you’re a CrossFit Open bubble athlete or a Quarterfinals shoo-in.
» Watch on YouTube: https://youtu.be/qjTlSln0aHI
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I walk through how I coached my athlete to crush her first HYROX event, while improving her running and staying healthy.
HYROX Prep Program: https://www.zoarfitness.com/product/hyrox-prep-program/
(use code "tfm20" for $20 off)
» Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtOp3g2EiBXpzn9qPz7BFTTz
» Hire a Coach: https://www.zoarfitness.com/1-on-1-coaching-for-hyrox/
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I walk through programming a full week for one of my female CrossFit athletes in an off-season, limiter training phase.
» Watch on YouTube: https://youtu.be/Wn5VHyv50fU
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“Iron Cross”
AMRAP 12:00
3, 6, 9, 12…
-Strict HSPU
-Deadlifts 275/185lb
*30 crossovers after each round
View the Video Version: https://youtu.be/-X12c9NG-Ik
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Coaching isn’t just about individualized programming, it’s about leveraging a thought partner in planning your athletic career, working on your mindset, and refining technique through feedback.
» Watch on YouTube: https://youtu.be/lah4bHy8z_Y
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Sam Hagen & Ben Wise sit down to debrief their athlete experience at TFX.
» Watch on YouTube: https://youtu.be/rAOxQ5fGfXc
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"Kardashian"
AMRAP 10:00
-90/70 Calorie AirBike
-50 Sandbag Squats 150/100lb
-Max Handstand Walk
sandbag may be held however
every 5ft = 1 rep
scale to Wall Walks
» View the Video Version: https://youtu.be/cJMJgodnVOg
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Learn how I balance a CrossFit athlete’s training to improve their Oly lifting maxes and row conditioning.
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Learn the Meaning Behind the Name of our Coaching Brand.
» Watch the Video Version: https://youtu.be/4mOhshKNm4M
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Learn how I balance an athlete’s training to improve their lifting maxes while doing ultra running.
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"Ring of Fire"
4 Rounds for Time
-15 Toes to Rings
-12 Box Jump Over 24/20"
-9 Thrusters 135/95lb
View the Video Version: https://youtu.be/NQd1reLlfMo
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Maximizing your performance in CrossFit and other mixed modal events requires excellent tension management. Learn how to manipulate yours now.
Watch on YouTube: https://youtu.be/PmXw3ppyVWw?si=UEEaBkMPfkN8Zn4A
Related Resources:
• Concurrent Training Guide: https://www.zoarfitness.com/post/concurrent/
• Developing Strength & The Aerobic System Together: https://www.zoarfitness.com/post/developing-strength-the-aerobic-system-together/
• Shift State [Ep.008]: https://www.zoarfitness.com/podcast/008/
• Optimizing Your Body for Fitness Performance [Ep.012]: https://www.zoarfitness.com/podcast/012/
• The Benefits & Costs of Hypertrophy [Ep.047]: https://www.zoarfitness.com/podcast/047/
• How Temperature, Thermoregulation, Heat & Cold Impact Performance [Ep.059]: https://www.zoarfitness.com/podcast/059/
View All Episodes: https://zoarfitness.com/podcast/
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I use a real series of mock events to walk through my process for programming a CrossFit simulation for The Fittest Experience.
Watch on YouTube: https://youtu.be/6krPTzjXfQg
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I walk through my 5 step process for creating simulations (mock comps) for the individual design athletes I coach.
Watch on YouTube: https://www.youtube.com/watch?v=xZlzOLKifzs
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"Not Nate"
AMRAP 20:00
-2 Strict Ring Muscle-Up
-4 Wall Facing HSPU
-7 Russian KB Swings 70/53lb
View the Video Version: https://youtu.be/Ri-fAAiUPBw
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Learn what physical traits I keep an eye out for as a coach when looking for the next champion in the Sport of CrossFit.
Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtOp3g2EiBXpzn9qPz7BFTTz
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Learn how to warm-up to maximize your performance on gymnastics based AMRAPs and similar bodyweight tests.
Watch on YouTube: https://youtu.be/zvQs_EPsT4c
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View the Video Version: https://youtu.be/zr-nvJwklCU
Hire a Coach: https://zoarfitness.com/coach/
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Learn the best way to build to a 1RM or Rep Max whether in Olympic Weightlifting (snatch + clean & jerk) or Powerlifting (squat, bench, deadlift).
Watch on YouTube: https://youtu.be/l6K5bLVoBvE
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In this episode I go over 5 skill work priorities with real examples of programming from my athlete’s designs.
Watch on YouTube: https://youtu.be/khboYjNlhaY
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Let’s talk about how to improve your ability to learn new skills and progress them to a high level of proficiency.
Watch on YouTube: https://youtu.be/3ch3g6A0ykE
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"Dear Dave"
For Time (15 Min Cap)
1 → 10
-Ring Dip
-Overhead Squat 115/85lb
View the Video Version: https://youtu.be/TGghSiv1uXc
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When is it time to increase your training volume by adding a second workout into your schedule? Let’s help you decide!
Watch on YouTube: https://youtu.be/N4mfxF4qaI4
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Learn how this mother son duo prepared and hit new platform bests in the snatch, clean & jerk, and total.
Watch on YouTube: https://youtu.be/wTUqr_888nQ
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"A-Scent"
For Time (20:00 Cap)
9-15-21
-Bar-Facing Burpee
-Deadlift 195/125lb
-Box Jump Over 24/20"
...
6-9-12
-Bench Press 195/125lb
-Deadlift 335/215lb
-Box Jump Over 40/33"
» Watch the Video Version: https://youtu.be/5ZHW4ALI3kw
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Learn how you can maximize your productive training volume while continuing to improve upon your limiters & weaknesses.
Watch on YouTube: https://youtu.be/xSuOD_ImJDk
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Learn how to get the most out of your training while also being a high-achieving professional in your career...
Watch on YouTube: https://youtu.be/0XtD5MT3Epo
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Learn how Lydia lost 50 pounds and gained her confidence back with the help of Stacey Kadenas & Lumber Capital Athletics.
Join Stacey's Bootcamp: https://lumbercapital.fit/shop/
Watch on YouTube: https://youtu.be/3ZCMlZ-7LcA?si=FOl_cSwfgCRBSjZ0
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Join our discussion on what it takes to make it as a professional CrossFit athlete. How fit do you need to be? How much does social media play a role? Let’s dive in…
Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtOp3g2EiBXpzn9qPz7BFTTz
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These five simple tests are a great indicator of what is needed to be a well-rounded CrossFit athlete.
Watch on YouTube: https://youtu.be/jblw3KiczHk
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I almost quit CrossFit. I had my new goals mapped out. But I didn’t. And you’ll never guess what I did instead.
Watch on YouTube: https://youtu.be/eQL-ZrY5l0s
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I sit down with ZOAR Athlete Michael Melendez and his wife, Halle, to discuss how they support each others goals while balancing busy schedules and career goals.
Watch on YouTube: https://youtu.be/FYNlVrqRXSE
Browse Previous Shows: https://zoarfitness.com/podcast/
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Learn what athletic development should look like for a child, a teen, or an athlete with a bit more experience under their belt.
Listen with Show Notes: https://zoarfitness.com/podcast/111/
Watch on YouTube: https://youtu.be/RNP9Y3F-mwk
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How do you get mentally geared up for painful bouts of work? What strategies do you find yourself leaning on most frequently? How does it change in short vs. long workouts?
Listen with Show Notes: https://zoarfitness.com/podcast/110/
Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtOp3g2EiBXpzn9qPz7BFTTz
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Stop always going max effort, and learn how to regulate how hard you are going in your CrossFit Mixed Work and MetCons with these tools.
Listen with Show Notes: https://zoarfitness.com/podcast/109/
Watch on YouTube: https://youtu.be/9vfReq1Mco4
Hire a Coach: https://www.zoarfitness.com/coach/
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The ZOAR Coaches discuss controversial questions like... Is competitive CrossFit healthy? Are group fitness classes best? Should everyday people compete in CrossFit?
Watch on YouTube: https://youtu.be/F6bXe4dXoEI
Listen with Show Notes: https://zoarfitness.com/podcast/108/
Hire a Coach: https://www.zoarfitness.com/coach/
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Watch me build out programming & explain my competition prep training cycle for MetCon Rush elite division.
Watch on YouTube: https://youtu.be/bpypZVDdrjo
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Learn what supplemental strength work should look like for a triathlete, whether you're in off-season mode or approaching race day.
Watch on YouTube: https://youtu.be/DRg02Zl1TQU
Triathlon to CrossFit: 6 Lessons Learned: https://www.zoarfitness.com/post/triathlon-to-crossfit/
Hire a Coach: https://www.zoarfitness.com/coach/
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Today I sit down with DPT Alicia Archangelo to cover prevention & treatment of back, shoulder, knee, and other joint ailments common to CrossFit athletes.
Watch on YouTube: https://youtu.be/ipK4sEW_9dM
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It doesn’t matter if you’re driving a Ferrari if you’re afraid to open up the throttle. Peak performance can only be achieved through maximal motivation.
Listen with Show Notes: https://zoarfitness.com/podcast/104/
Hire a Coach: https://www.zoarfitness.com/coach/
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Get a look into Ben's mindset when programming a week for his gym, Lumber Capital Athletics.
Watch on YouTube: https://youtu.be/uhCm_8m4uMM
Hire a Coach: https://www.zoarfitness.com/coach/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Stacey Kadenas interviews Coach Ben about programming for Lumber Capital Athletics, the CrossFit affiliate which we co-own.
Listen with Show Notes: https://zoarfitness.com/podcast/102/
Watch on YouTube: https://youtu.be/3VfAl9rw5vM
Hire a Coach: https://www.zoarfitness.com/coach/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Hear Ben's recent interview by Taylor Williams on his show, the Hungry Dog Barbell Podcast.
Listen with Show Notes: https://zoarfitness.com/podcast/101/
Hire a Coach: https://www.zoarfitness.com/coach/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Get to know ZOAR Athlete Riley Stoltzfus, her mindset & approach to athletic development, and her plans to make a career of CrossFit.
Listen with Show Notes: https://zoarfitness.com/podcast/100/
Watch on YouTube: https://youtu.be/oPNpL0qpwdU
Follow Riley: https://www.instagram.com/riley_stoltzfus/
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Whether you're dealing with issues with position & inversion comfort, pressing / midline muscle fatigue, or respiratory stress, learn how overcome your specific wall walk limitation.
Listen with Show Notes: https://zoarfitness.com/podcast/099/
Watch on YouTube: https://youtu.be/szC7R4vryBM
Hire a Coach: https://www.zoarfitness.com/coach/
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I cover 6 principles for using heart rate training to build your engine, improve your capacity & maximize your fitness.
Listen with Show Notes: https://zoarfitness.com/podcast/098/
Watch on YouTube: https://youtu.be/hBy5rbdgCGY
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Meet Day, the newest member of our coaching staff, who coaches strength & conditioning at the University of Arizona.
Listen with Show Notes: https://zoarfitness.com/podcast/097/
Watch on YouTube: https://youtu.be/iATa9aEu6sI
Hire Day: https://www.zoarfitness.com/coach/
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Learn how to identify overtraining red flags, and how to navigate fatigue & joint / hormonal stress that comes with training hard.
Listen with Show Notes: https://zoarfitness.com/podcast/096/
Watch on YouTube:https://youtu.be/n8-JxFXn_qc
Hire a Coach: https://www.zoarfitness.com/coach/
Educational Articles: https://www.zoarfitness.com/articles/
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Learn how Sam thinks about athlete development & program design for the CrossFit Games season with the new director, Adrian Bozman, at the helm.
Listen with Show Notes: https://zoarfitness.com/podcast/095/
Watch on YouTube: https://youtu.be/_hmz2D0usgQ
Hire a Coach: https://www.zoarfitness.com/coach/
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Hiring a coach isn't for everyone. Learn what factors to consider when deciding if you should hire a remote CrossFit coach.
Listen with Show Notes: https://zoarfitness.com/podcast/094/
Watch on YouTube: https://youtu.be/IvbUidsnTZY
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Learn what flow / hierarchy a training session should follow to promote an athlete's ideal long-term athletic development.
Listen with Show Notes: https://zoarfitness.com/podcast/093/
Watch on YouTube: https://youtu.be/7GsVS8ytPtI
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
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In this episode I go through four sample progressions for ghd sit-up volume tolerance, muscular endurance, chunking, and fatigue & interference.
Listen with Show Notes: https://zoarfitness.com/podcast/092/
Watch on YouTube: https://youtu.be/tM3gDbX605c
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
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I pepper my Vegan friend and business partner with questions around her thought process and decisions around food.
Listen with Show Notes: https://zoarfitness.com/podcast/091/
Watch on YouTube: https://youtu.be/xpk90sll9RU
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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Learn the step-by-step I took my athlete through to improve his breathing strength & endurance as a CrossFit athlete.
Listen with Show Notes: https://zoarfitness.com/podcast/090/
Watch on YouTube: https://youtu.be/k8XQhodoZMc
Mastering Breathing in CrossFit: https://www.zoarfitness.com/podcast/055/
Breath Work for the Sport of Fitness: https://www.zoarfitness.com/product/breath-work-for-crossfit/
Building Respiratory Endurance in the CrossFit Athlete: https://www.zoarfitness.com/post/building-respiratory-endurance-in-the-crossfit-athlete/
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
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We cover how Lauren's unique career path has led her to be uniquely qualified to hold engaging conservations with top CrossFit Games athletes.
Watch on YouTube:
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learn how to increase volume while keeping movement quality high for strength, gymnastics capacity, and cyclical prowess.
Listen with Show Notes: https://zoarfitness.com/podcast/088/
Watch on YouTube: https://youtu.be/4aoM38lOohs
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Ben sits down with ZOAR Athlete Abbi Miller to discuss her athletic & professional career, work-life balance, and learning to be present in the moment.
Watch on YouTube: https://youtu.be/ENmu50ol3kc
Listen with Show Notes: https://zoarfitness.com/podcast/087/
Hire a Coach: https://www.zoarfitness.com/coach/
The Protocol [Our Competitor’s Program]: https://zoarfitness.com/theprotocol/
Educational Articles: https://www.zoarfitness.com/articles/
Shop Programs: https://www.zoarfitness.com/product-category/downloads/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Are you guilty of competing too often? Learn how to determine if this is you, and if so, how to develop tools to limit this problem going forward.
Listen with Show Notes: https://zoarfitness.com/podcast/086/
Watch on YouTube: https://youtu.be/eNUrSy83rec
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Our words have incredible impact on our performance, so learn to rethink the way you talk to elicit your best performance.
Listen with Show Notes: https://zoarfitness.com/podcast/085/
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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When does it makes sense for a competitive athlete to jump into a class or even mix a group environment with their individualized programming? Let's find out...
Listen with Show Notes: https://zoarfitness.com/podcast/084/
Watch on YouTube: https://youtu.be/h5upuXeeh0U
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Learn how to improve your thruster strength & efficiency, allowing you to maximize your performance in MetCons and conditioning work.
Listen with Show Notes: https://zoarfitness.com/podcast/083/
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Today Ben & Chris sit down with Sam Hagen to discuss his athletic journey and pursuit of reaching a high level as a CrossFit athlete.
Listen with Show Notes: https://zoarfitness.com/podcast/082/
Watch on YouTube: https://youtu.be/BDYAAFip5Oc
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learn how to think more accurately about the recovery process from training & exercise and how to maximize the speed of each of the involved systems.
Listen with Show Notes: https://zoarfitness.com/podcast/081/
Watch on YouTube: https://youtu.be/VmbEWK2VXIM
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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We discuss how to improve max strength and force potential while bulletproofing an athlete's joints through proper volume, intensity and movement selection.
Listen with Show Notes: https://zoarfitness.com/podcast/080/
Watch on YouTube: https://youtu.be/044lk8Pcqp8
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Ben & Chris discuss the best ways for a CrossFit athlete to improve upper body pulling & grip strength for regular & legless rope climbs.
Listen with Show Notes: https://zoarfitness.com/podcast/079/
Watch on YouTube: https://youtu.be/p1-DoZmVXig
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Ben & Chris discuss the best technique for regular & legless rope climbs, including how to maximize your climbing effectiveness on the ascent & how to use a J-Hook vs. Fireman's slide for the descent.
Listen with Show Notes: https://zoarfitness.com/podcast/078/
Watch on YouTube: https://youtu.be/25L2ARLCrrQ
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Ben & Stacey sit down with Ashley to discuss how she went from using drugs & being an addict to getting -and staying- clean, opening her own business, and becoming a CrossFit athlete & coach.
Listen with Show Notes: https://zoarfitness.com/podcast/077/
Watch on YouTube: https://youtu.be/ay298iZyFqU
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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The ideal way to progress an athlete's training is by using their feedback & training readiness to build out their program.
Listen with Show Notes: https://zoarfitness.com/podcast/075/
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Chris & Ben cover each of the four sessions of our Winter 2023 athlete in details, along with tips on improving your Bar Muscle-Ups, Legless Rope Climbs, GHDs and deficit Handstand Push-Ups.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://youtu.be/0Hfn3PS55LQ
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-
density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Charlie Pienaar was a D1 Wrestler, Member of Army National Guard, Gym Owner, Health & Physical Education Teacher, and -most recently- winner of the 2022 CrossFit Games Lower Extremity Division.
Listen with Show Notes: https://zoarfitness.com/podcast/074/
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Ben interviews ZOAR Fitness Coach, Chris Hardenberg, on his experience coaching, writing program design, and competing on a CrossFit team.
We discuss the best ways to build fitness, align schedules & expectations, improve communication, and ultimately compete at your best.
View the Show Notes: https://zoarfitness.com/podcast/073/
Watch on YouTube: https://youtu.be/Z_9aP9zvG1w
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Ben & Chris sit down with Blayr Drumm to discuss her athletic journey and the training that led to her taking 5th place in The Tactical Games National Championship.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://youtu.be/Yto9MC7SjRs
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learn how to become with a ZOAR Athlete with ZERO financial risk, and all the benefits of individualized coaching & program design.
Competitor's FastTrack: https://zoarfitness.com/fast/
Listen with Show Notes: https://zoarfitness.com/podcast/071/
Watch on YouTube: https://youtu.be/8n6c-u730Hc
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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In this episode I sit down with professional runner & PhD in Biomechanics Eoin Everard to discuss race day prep, his training sessions layout and technique tactics for recreational runners.
Listen with Show Notes: https://zoarfitness.com/podcast/070/
Watch on YouTube: https://youtu.be/bif6lcUSLro
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Ben & Chris debate the best ways to train & write programming for CrossFit athletes dealing with knee pain.
Listen with Show Notes: https://zoarfitness.com/podcast/069/
Watch on YouTube: https://youtu.be/2SqlksQlUsk
Watch Programming TV: https://youtu.be/hE-ksOhFaGg
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Ben & Stacey sit down to talk about the challenges & rewards of opening a functional training facility in 2022. We dive into lease negotiations, location, partnerships, programming, and more!
Lumber Capital Athletics Website: https://lumbercapital.fit/
Lumber Capital Athletics Instagram: https://www.instagram.com/lumbercapital/
Listen with Show Notes: https://zoarfitness.com/podcast/068/
Watch on YouTube: https://youtu.be/vPVp2l05YKc
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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In this episode we discuss everything from developing maximal strength and true 1RM potential to navigating injuries and mechanical distress in the Oly lifts.
Listen with Show Notes: https://zoarfitness.com/podcast/067/
Watch on YouTube: https://youtu.be/b4QZVYQNMFY
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Kenneth Scherdell is a Masters CrossFit Games Athlete, Fitness Coach, Entrepreneur, Professional Carpenter, Former Chaplain, and overall a true Renaissance man.
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Reserve Your Spot: https://zoarfitness.com/camps/
Chris & Ben discuss what the weekend of camp will entail, from key learnings and athlete hangouts to detailed breakdowns of each of the four training sessions.
Watch on YouTube: https://youtu.be/iVh6QlCdI0M
Listen with Show Notes: https://zoarfitness.com/podcast/065/
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Learn what causes some athletes to be prone to injuries and what you can do about it from a program design perspective.
Sign Up for Pro & View the Full Article Here: https://www.zoarfitness.com/post/training-injury-prone-athletes-pro/
Watch the Video Version here: https://www.youtube.com/watch?v=vuKHfI3D8io
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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From Training Post-Covid to Strength Benchmark Testing to My Competitive Aspirations...this episode has a little something for everyone!
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://www.youtube.com/playlist?list=PLy3rUWXhVEtP6kFMVi7FVRmlnKWdsef60
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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Ben sits down with Bart to talk through his 2022 training year priorities and his experiences competing in the CrossFit season through the Open, Quarterfinals and Semifinals.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://www.youtube.com/watch?v=pMrD8v_If_0
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Others want it, Champions have it. Learn how to maximize your CrossFit performance and live up to your potential on the competition floor when it matters most.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://youtu.be/7plbauiJa0U
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Justin discusses what allowed Morning Chalk Up to become the go-to source for athletes, coaches and community members seeking CrossFit information, news and media.
Listen with Show Notes: https://zoarfitness.com/podcast/060/
Watch on YouTube: https://youtu.be/SUU4ywnqCUI
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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The body has limitations to it's heating & cooling capacity. Today we dive into the physiology of temperature regulation and how to train yourself to handle the heat & cold.
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Ben sits down with our new coach, Chris Hardenberg, to discuss benchmark fitness testing, data comparison, the pursuit of progress and training CrossFit athletes.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://youtu.be/pGOIrRTcxQA
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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One of the big challenges for new CrossFit athletes is mastering all the skills required for the sport. Learn how to apply principles of motor learning to your progressions, drills & practice.
Listen with Show Notes: https://zoarfitness.com/podcast/057/
Watch on YouTube: https://youtu.be/xtn7ZYqZN4E
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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In this episode, Brannen & Ben discuss how Stats such as Functional Volume, Density & Cycle Speed impact how to best coach an athlete to improve their movement economy & capacity.
Listen with Show Notes: https://zoarfitness.com/podcast/056/
Watch on YouTube: https://www.youtube.com/watch?v=Bvqqja1BW2U
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Do you struggle with knowing how to best breathe during CrossFit workouts? In this episode, learn how to breathe most efficiently in each movement & start crushing your MetCons.
Listen with Show Notes: https://zoarfitness.com/podcast/055/
Watch on YouTube: https://www.youtube.com/watch?v=S6JzwBEUen0
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Breath Work for the Sport of Fitness: https://www.zoarfitness.com/product/breath-work-for-crossfit/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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In this episode we dig into Kyle’s method of coaching and program design for Weightlifters. We discuss everything from movement frequency of Snatches, Clean & Jerks and Squats to the movements that pair best in training sessions.
Listen with Show Notes: https://zoarfitness.com/podcast/054/
Watch on YouTube: https://www.youtube.com/watch?v=qf3v_FVA5Kk
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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From technique tips to training programs, today's episode is all about learning how to build an engine on the ergs, whether it's the rowing, biking, skiing or running.
View the Show Notes Here: https://zoarfitness.com/podcast/053/
View the 3 Training Samples Spreadsheet: https://docs.google.com/spreadsheets/d/1vHcNwRV-cvRChh2vk5XLV1SN4SreKIFdwEXyOX2MLpQ/edit?usp=sharing
View the Video Version Here: https://youtu.be/aFm69I-DVyM
View our Concurrent Training Guide: https://www.youtube.com/watch?v=ojkYhQjbSA0
Cyclical Supremacy: A 12-Week Row, AirBike, Run Program: https://www.zoarfitness.com/product/cyclical-supremacy/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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What is the best way to fuel your performance in the gym while still enjoying the other important social & emotional aspects of food?
**Listen with Show Notes: https://zoarfitness.com/podcast/052/
Watch on YouTube: https://youtu.be/371Uaqw8TMU**
**Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/**
Support the show (https://zoarfitness.com/get-a-coach/)
Discover the best progressions & protocols to improve your Wall Ball capacity and technique tips to improve your movement efficiency.
Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://www.youtube.com/watch?v=ZKnVhZivhEA
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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In this episode, we talk about what allowed Adam to be uniquely qualified to attempt (and succeed) in running a 4:56 Mile and back squatting 500 pounds in the same day.
**Listen with Show Notes: https://zoarfitness.com/podcast/
Watch on YouTube: https://youtu.be/vP_6qspcyCE
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/**
Support the show (https://zoarfitness.com/get-a-coach/)
Listen with Show Notes: https://zoarfitness.com/podcast/
**Watch on YouTube: https://youtu.be/9d-ZIJYUR6k
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/**
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
**In this episode, Georgia & Ben discuss training for grappling athletes, including off-season training, exercise selection, energy systems training and the role of a strength coach.
Listen with Show Notes: https://zoarfitness.com/podcast/048/
Watch on YouTube: https://youtu.be/-cHirhzsjUM
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/**
Support the show (https://zoarfitness.com/get-a-coach/)
Improving max strength, strength endurance, and battery are all good reason to chase increases in muscle mass, but hypertrophy can cost you in other aspects of performance.
Listen with Show Notes: https://zoarfitness.com/podcast/047/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode, Day & Ben discuss training best practices for coaches and athletes, lessons learned from competition, and advice for people who want to make fitness their full time career.
Listen with Show Notes: https://zoarfitness.com/podcast/046/
Watch on YouTube: https://youtu.be/_c23QdcLCxU
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
The Teen Divisions are the future of CrossFit. Learn how to train optimally as a Teen to maximize your fitness, performance and longevity.
Listen with Show Notes: https://zoarfitness.com/podcast/045/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode, Ben & DJ discuss how to optimize your time & focus to be a more effective coach, athlete & entrepreneur.
Listen with Show Notes: https://zoarfitness.com/podcast/044/
Watch on YouTube: https://youtu.be/evPbTXRIKzM
Hire a Coach: https://www.zoarfitness.com/coach/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density University: https://www.zoarfitness.com/product/gymnastics-density-university/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode, we discuss common flaws in front & back squats, the causes for these breakdowns, and how to train to minimize these errors.
View the Video Version: https://www.youtube.com/watch?v=pl9VJJYoK5g
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode, we discuss the best progressions, drills, and accessory movements to learn and refine both bar & ring muscle-ups for CrossFit athletes.
Mia Gianelli graduated academia with an Exercise Physiology degree, and later became a coach at Training Think Tank.
From writing designs for high-level CrossFit athletes, to heading the strength & conditioning of field sport athletes, Mia coaches an array of athletes.
In addition to coaching CrossFit athletes, Mia is one herself. And being a taller athlete, gymnastics movements did not come as naturally to her, but through consistent, focused work she has mastered all the gymnastics movements in CrossFit's testing body.
In 2021 her efforts came to fruition, as she competed at the CrossFit Games as a member of TTT's team.
The time and energy Mia spent working drills & progressions and pulling apart her own gymnastics movements have led her to be an invaluable asset to her clients.
Instagram | TTT Bio
Discussion Points
Today we get into…
• Mia's athletic journey & her development of gymnastics movements
• Which gymnastics movements come most naturally for athletes
• The prerequisite strength needed to attempt muscle-ups
• The best drills and accessory movements to improve muscle-ups
• Learning the mechanics of the Bar Muscle-Up & Ring Muscle-Up
• Staying focused and not allowing failures to halt your progress
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
I answer listener questions, ranging from how to manage your breathing in MetCons to keeping your joints healthy in CrossFit to when to use Weightlifting belts. Tune in now!
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Carl Hardwick is the CEO of OPEX Fitness. He has spent his whole life in athletics, including collegiate football. He is a military veteran, and has opened multiple OPEX gyms. Now Carl heads to the OPEX team based out of Scottsdale, Arizona.
Carl: Instagram | Facebook | Twitter
OPEX: Instagram | Facebook | Website
Discussion Points
Today we get into…
• Advantages of Individual Design Coaching
• Effective Coaching for Competitive & Recreational Athletes
• Getting out of the Way as a Coach to Allow Clients to Succeed
• Using Reactive Periodization based on Athlete Feedback
• Carl’s Advice for Young Professionals in the Fitness Space
______________________
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Do you need to hire a professional fitness coach or can you successfully pull off coaching yourself? Hear my thoughts as an athlete who has been on both sides of this debate.
Listen with Show Notes: https://zoarfitness.com/podcast/039/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
CrossFit tests multiple conditioning events to find the athlete with the best overall fitness. So if you want to maximize your performance, you have to increase the training you're doing.
Outline:
- Defining Training Volume
- Principles of Training Volume
- How Much Is Enough? (and How Much Is Too Much?)
- Benefits (& Drawbacks) of Building Volume
- How to Go About Building Volume (Training)
Measuring Volume in CrossFit (Pro)
CrossFit Open Functional Volume Data (Pro) Sign Up Here for a 7-Day Free Trial
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Justin Cotler is the owner of CrossFit Dynamix in Queens, New York, which has been thriving for a decade now. He was the head coach of the GRID team the DC Brawlers, leading them to two championships and receiving NPGL coach of the year.
Justin is currently the USAFF (United States Functional Fitness) National Team Head Coach.
In 2020, Justin and his family moved to Las Vegas where he started Underdogs Athletics.
Justin’s coaching roster includes Kari Pearce, Bethany Shadburn, Danielle Brandon, Tola Morakinyo and Matt Dlugos.
Together those athletes won 4 out of 10 of the 2020 Quarterfinals events in North America.
Instagram: @justincotler & @underdogsathletics
Facebook: @underdogsathletics
Web: underdogsathletics.com
Discussion Points
• The benefits and potential difficulties of running a camp of athlete athletes
• Justin’s coaching philosophy, building trust with his athletes, and having tough conversations
• Dealing with burnout with athletes
• Navigating the logistics of individualized sessions while still having friendly competition to have the athletes push each other
• And what else he has brewing in the future in Vegas with the Underdogs crew
Listen with Show Notes: https://zoarfitness.com/podcast/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In CrossFit, you typically only "earn the right" to Snatch or Clean & Jerk heavy mid-workout or after a MetCon. So, let's develop your capacity for battery!
Listen with Show Notes: https://zoarfitness.com/podcast/036/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Bryan St. Andrews is the owner of State College Strength & Conditioning & OPEX State College. He has a Kinesiology Degree, and has his CSCS, CrossFit Level 3, and OPEX CCP.
Bryan has coached athletes to compete at the highest level, including the IF3 & CrossFit Games.
Facebook: @BryanStAndrews
Facebook: @scscfit
Instagram: @scscfit
Discussion Points
• What the assessment process should look like for CrossFit Competitors vs. GPP (general fitness) Athletes
• How athletes need to embrace the process and stop wanting instant gratification
• How coaches need to know their history of the sport of fitness to best coach their athletes
• How coaching hopping is ruining your progress
• How to find a coach who is the right fit for you
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Jason Leydon is the Owner of CrossFit Milford & Conquer Athlete.
Through Conquer Athlete Jason & the other coaches on staff work with a number of Games athletes (e.g. Brooke Haas, Christian Harris, Ron Ortiz, Dex Hopkins, Emma Ferrera, Annie Sakamoto, etc.)
Jason also hosts the Conquer Athlete Podcast, where is interviews experts in the space.
IG: @jasonleydon
FB: @jason.leydon Discussion Points
• the pros & cons of remote coaching vs. a class setting or personal training
• how coaches can develop their toolbox without experimenting on their athletes
• the role of volume as a training quality
• physiological testing for high level athletes
• where we see the Sport of Fitness headed in the future
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Striking a balance between a strict linear progression type plan and a more ever-changing, novel training schedule is tough. Yet, to become a top athlete it's necessary. Let me help!
Listen with Show Notes: https://zoarfitness.com/podcast/033/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode, Cameron and Ben talk about how maximizing your training on limited starts in the little pockets of time outside of your session.
It’s about how you can adapt better to the work you're putting in. Focusing on sleep and nutrition are the most fundamental ways to improve your adaptation ability.
How can you microdose fitness, movement, and mobility to augment your gains in the gym? There’s always room to squeeze in a quick stretch, get a walk with the dog, or even do a few quick burpees. It all adds up.
Lastly, we look at the training itself: from the session flow, to how to layout your week, to ways to cut down on transition points in your workouts.
______________________
Listen with Show Notes: https://zoarfitness.com/podcast/032/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Sam Smith grew up playing golf, and eventually earned his way to USC where he was a team captain and All-American.
After USC he played some professional golf before transitioning into full time CrossFit coaching. First he was at an affiliate and then he became an individual design coach through OPEX Fitness.
He is currently is the Head Coach at Big Dawgs, which is under the umbrella of OPEX Fitness and is geared towards CrossFit competitors.
Sam does coaching education for OPEX, in addition to working 1-on-1 with athletes and creating their designs, which includes Games and Sanctional level athletes.
Today we get into... What it Takes to Become an Elite CrossFit Athlete
So in other words, what changes or needs to change for an athlete to go from a bubble / good athlete to an elite athlete?
We get into how adjustments need to be made in mindset, sleep, nutrition, training volume, movement economy and more.
Support the show (https://zoarfitness.com/get-a-coach/)
Should I train hard or take a recovery / rest day? That's the question I help you answer in this episode based upon tracking crucial fatigue indicators like sleep, nutrition, stress and pain.
Listen with Show Notes: https://zoarfitness.com/podcast/030/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
This episode dives deep on how to breathe to maximize training, accelerate recovery and stop anxiety.
Rob Wilsonis a Renaissance man of human performance and all things breathing.
He was a former CrossFit affiliate owner. And he now travels the world teaching the Art of Breath Seminar with Brian Mackenzie and working on his company SH//FT, formerly known as Power Speed Endurance and CrossFit Endurance.
In this episode we get into the following topics…
(1) Rob's Personal Breath Practice
(2) The Utility of Supraventilation (e.g. Wim Hof, Breath of Fire)
(3) Promoting Recovery & Relaxation with Parasympathetic Protocols
(4) Nasal & Mouth Breathing: Gears System for Breathing
(5) How to Breath to Maximize Performance in a Variety of Tasks
Support the show (https://zoarfitness.com/get-a-coach/)
In this episode we dive into Mental Toughness, Movement Economy, & how to develop a champions mindset & mentality.
Chris Hardenberg is a Remote Coach, CrossFit Athlete & personal friend.
In addition to running his remote coaching business (Forged Through Faith) he still competes and has gone to some big events like Wodapalooza.
Today today's episode we get into...
(1) Mental Toughness
We deep dive on mindset - and how to develop the ability to know when to dig deep in a workout & when to pull back.
We even get into how to effectively coach mindset and program for mental toughness.
(2) Movement Economy
We discuss how to develop an eye for detail, and how to maximize your longevity in movements through moving better and with more efficiency.
Support the show (https://zoarfitness.com/get-a-coach/)
The core is so much more than your abs. Midline integrity and the musculature involved need to be trained strategically. And here's how you do it...
Listen with Show Notes: https://zoarfitness.com/podcast/027/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
From training for fiber types & developing aerobic capacity to building an engine for MetCons and Max Power, we cover it all.
Matt Wiebke is coach in the CrossFit community who has become well known for helping his clients develop incredible conditioning.
He has gone to the CrossFit Games as a Masters Athlete and has worked with many high level competitors in the Sport.
His company is The Gains Lab, and in the podcast we talk about Year of the Engine - Engine Builder.
In today's conversation we talk about a number of topics including...
(1) His thoughts on, "Conditioning takes Months."
(2) Pacing by Feel
(3) Writing Conditioning Programs for Groups
(4) Workouts Targeting Fast or Slow Twitch Fiber Types
(5) The Role of Easy Aerobic Work for CrossFit Athletes
(6) Developing Maximal Strength based on Athlete Limitations
(7) Organizing a Training Year for Peaking in Competition
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Today's guest, Stacey Kadenas, is a Nutrition Coach and Masters CrossFit Athlete.
In our discussion we talk about (1) how to keep you energy up while losing weight, (2) the mental / emotional aspect of manipulating bodyweight plus the role of body image, (3) fueling for CrossFit competitions and endurance events, (4) Macro breakdowns (5) supplementation ...and a whole lot more!
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This episode I rant on building muscle-up capacity, from building strict strength, to refining technique and cycling multiple reps. This episode is all about upping your Muscle-Up game!
Listen with Show Notes: https://zoarfitness.com/podcast/024/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learn how to tailor program design around your athlete's readiness to train, and refine your skill of competing at your best on game day.
Kyle Ruth is a Remote Coach & Masters CrossFit Athlete.
In today's conversation we talk about a number of topics including (1) Athlete Centric Coaching, (2) Tracking Athlete Readiness to Train, (3) The Roles of Physiology, Economy & Game Day Preparation, (4) The Utility of Mindfulness / Meditation for the CrossFit Athlete, and (5) How to Use Mental Rehearsal & Walk Through to Maximizing Testing.
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Today's guest, Jeff Baltimore, is a CrossFit Coach, Athlete and my personal friend.
We dive into burnout in functional fitness & HIIT and the how risk of that can be reduced through quality program design. We also talk about how strength, the aerobic system and mobility are all intertwined.
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Learn about how to individualize a group program using Silos, and the principals I'm using to write our new online training program: The Protocol.
Listen with Show Notes: https://zoarfitness.com/podcast/021/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
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I answer listener questions, ranging from Running and Assault Bike Training to CrossFit for Big & Tall Athletes and Accelerating Recovery. Tune in now!
Listen with Show Notes: https://zoarfitness.com/podcast/020/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learn how to why and how to program workouts to accelerate the recovery process & ultimately be more ready when you come back for you next hard session.
Listen with Show Notes: https://zoarfitness.com/podcast/019/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Stop wasting time stretching for hours on end with no results! Use these techniques to improve your mobility, ROM, movement quality and make progress again.
Listen with Show Notes: https://zoarfitness.com/podcast/018/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Control your breathing & improve your capacity in all workouts. Learn how utilizing breath holds in Apnea Protocols can increase your efficiency & fitness!
Listen with Show Notes: https://zoarfitness.com/podcast/017/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Is your row ability hurting your overall fitness? It's time to tailor your training and workouts to overcome your weaknesses and conquer the rower!
Listen with Show Notes: https://zoarfitness.com/podcast/016/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Stop blunting your progress and reach new heights of fitness by avoiding the errors I see so many athletes make (beginners and experienced athletes alike).
- Skipping Steps: Layering Too Quickly
- CNS Load Was Too High
- Unbalanced Doses of Weaknesses & Strengths
- Prioritizing Novelty over Consistency
- Not Having (Enough) Fun
- Doing It All On My Own
Listen with Show Notes: https://zoarfitness.com/podcast/015/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Want elite fitness? Start with great movement. Want great movement? Start with high-support positions. Build positional strength & become a better athlete.
Listen with Show Notes: https://zoarfitness.com/podcast/014/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Learn how to maximize your run capacity while staying strong, functional & athletic. We'll go over technique (correct running form) & programming workouts.
Listen with Show Notes: https://zoarfitness.com/podcast/013/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
What is the best weight and body fat percentage for the CrossFit Games? Bring up your weaknesses and maximize your potential by with these 5 key principles.
Listen with Show Notes: https://zoarfitness.com/podcast/012/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Love it or hate it, gear is a big part of the Sport of Fitness. In this episode, I breakdown best practices for using (or not using) the gear I recommend.
Listen with Show Notes: https://zoarfitness.com/podcast/011/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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If you're just learning Double Unders or you're a high-level athlete, this episode will provide drills & training protocols to up your jump roping capacity.
Listen with Show Notes: https://zoarfitness.com/podcast/010/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Learn how to optimize your workouts to accelerate your fitness & body composition goals while reducing wear & tear on joints and avoiding injury or burnout.
Listen with Show Notes: https://zoarfitness.com/podcast/009/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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Learning to control your level of arousal is the key to unlocking high level performance, build raw strength, improve aerobic function and recover faster.
Listen with Show Notes: https://zoarfitness.com/podcast/008/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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I outline how to best fuel yourself during your upcoming competition, covering macronutrients breakdowns and pre / post-workout hydration & supplementation.
Listen with Show Notes: https://zoarfitness.com/podcast/007/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
I rant on mistakes in group programming that drive me nuts, then propose new models how to program Weightlifting, Gymnastics and Cyclical work for groups.
Listen with Show Notes: https://zoarfitness.com/podcast/006/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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In this episode, I'll cover various training protocols for powerful vs. enduring athletes, but first I'll cover technique for Met-Cons, bike setup and more!
Listen with Show Notes: https://zoarfitness.com/podcast/005/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
This informative rant covers the benefits of nasal breathing including: increased capillary flow, less stressful workouts and shifting state.
Listen with Show Notes: https://zoarfitness.com/podcast/004/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
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This informative rant covers the mistakes I see coaches & self-coached athlete make in assessing weaknesses. I detail my 6-Step Assessment process.
Listen with Show Notes: https://zoarfitness.com/podcast/003/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)
Learn how to build strict pulling strength, the butterfly vs. gymnastics kip & how different levels of athletes can work to overcome their unique limiters.
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Learn what movement density is & how it can be trained to take your fitness performance to the next level in Weightlifting, Gymnastics & Cyclical movements.
Listen with Show Notes: https://zoarfitness.com/podcast/001/
Get Pro [Upgrade Your Fitness Knowledge]: https://zoarfitness.com/pro/
The Protocol [Weekly Programming]: https://zoarfitness.com/theprotocol/
1-on-1 Remote Coaching: https://www.zoarfitness.com/coach/
Movement Breakdowns: https://www.zoarfitness.com/movements/
Gymnastics Density for the Big Five: https://www.zoarfitness.com/product/gymnastics-density-for-crossfit/
Bulletproof Body: Accessory Work for Functional Fitness: https://www.zoarfitness.com/product/bulletproof-body/
Cyclical Supremacy: https://www.zoarfitness.com/product/cyclical-supremacy/
Your First Muscle-Up: https://www.zoarfitness.com/product/your-first-muscle-up-program/
Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/
Support the show (https://zoarfitness.com/get-a-coach/)