Episodes
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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Published 05/07/24
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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Published 04/30/24
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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Published 04/23/24
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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Published 04/16/24
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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Published 04/09/24
"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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Published 04/04/24
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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Published 04/02/24
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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Published 03/26/24
I Dive Into Programming for CrossFit Classes at Lumber Capital Athletics, the affiliate I co-own.
» Watch on YouTube: https://youtu.be/OXPlYQrsHB8
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Published 03/19/24
"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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Published 03/14/24
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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Published 03/12/24
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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Published 03/05/24
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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Published 02/27/24
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
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Published 02/20/24
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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Published 02/13/24
“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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Published 02/08/24
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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Published 02/06/24
Sam Hagen & Ben Wise sit down to debrief their athlete experience at TFX.
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Published 01/31/24
"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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Published 01/24/24
Learn how I balance a CrossFit athlete’s training to improve their Oly lifting maxes and row conditioning.
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Published 01/23/24
Learn the Meaning Behind the Name of our Coaching Brand.
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Published 01/18/24
Learn how I balance an athlete’s training to improve their lifting maxes while doing ultra running.
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Published 01/16/24
"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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Published 01/11/24
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]:...
Published 01/09/24