semifinals

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

» View All Episodes: https://zoarfitness.com/podcast/

» Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

» Watch on YouTube: https://youtu.be/pI2h0g_013c

» View All Episodes: https://zoarfitness.com/podcast/

» Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

» View All Episodes: https://zoarfitness.com/podcast/

» Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

» View All Episodes: https://zoarfitness.com/podcast/

» Hire a Coach: https://www.zoarfitness.com/coach/

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

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

“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

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/

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

»View All Episodes: https://zoarfitness.com/podcast/

»Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

» Watch on YouTube: https://youtu.be/rAOxQ5fGfXc

» View All Episodes: https://zoarfitness.com/podcast/

» Hire a Coach: https://www.zoarfitness.com/coach/

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

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

"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

» 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/

Learn how I balance a CrossFit athlete’s training to improve their Oly lifting maxes and row conditioning.

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

Learn the Meaning Behind the Name of our Coaching Brand.

» Watch the Video Version: https://youtu.be/4mOhshKNm4M

» Hire a Coach: https://zoarfitness.com/coach/

» Follow Us: https://instagram.com/zoarfitness/

Learn how I balance an athlete’s training to improve their lifting maxes while doing ultra running.

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

"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

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/

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/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

We're back! Happy New Year!  

There's a lot to talk about. Two banger playoff semifinals to close out the 4-team era, a great national championship game to look forward to, and breaking down what's going wrong for Pitt Basketball. This also includes a live breakdown of the Pop Tarts Mascot's holy flesh being consumed.

If you liked the podcast, be sure to follow us on Twitter @semplefipod rate us on your podcast app of choice! It helps out the show tremendously. 

Hosted & Produced by Zack Kaminski, who writes on Substack and has been featured on Meet at Midfield. 

Co-hosted by Kent VanderWoude and Mason Kling. 

Podcast Art & Logo were commissioned from friend of the show Birdblitz.

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

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

"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

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/

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

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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

View All Episodes: https://zoarfitness.com/podcast/

Hire a Coach: https://www.zoarfitness.com/coach/

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

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

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/