The Fitness Movement: Training | Programming | Competing

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. 

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Stop always running tired in MetCons & start building real run capacity with these training protocols.

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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.

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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)

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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.

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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.

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Sam Hagen & Ben Wise sit down to debrief their athlete experience at TFX.

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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.

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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/

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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.

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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/

Submit Your Score: https://zoarfitness.com/tng/

Shop Programs: https://www.zoarfitness.com/product-category/downloads/

Follow ZOAR Fitness on Instagram: https://www.instagram.com/zoarfitness/