The Fitness Movement

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 VolumePrinciples of Training VolumeHow Much Is Enough? (and How Much Is Too Much?)Benefits (& Drawbacks) of Building VolumeHow 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 TrialListen with Show Notes: https://zoarfitness.com/podcast/038/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

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 & @underdogsathleticsFacebook: @underdogsathleticsWeb: underdogsathletics.comDiscussion 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 crewListen 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

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

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: @BryanStAndrewsFacebook: @scscfitInstagram: @scscfitDiscussion 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 youGet 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

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: @jasonleydonFB: @jason.leydonDiscussion 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 futureGet 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

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

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

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 AthleteSo 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

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

This episode dives deep on how to breathe to maximize training, accelerate recovery and stop anxiety.  Rob Wilson is 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 TasksSupport the show