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The Fitness Movement: Training | Programming | Competing

Ben Wise: Coach, CrossFit Athlete, ZOAR Fitness Owner

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The Fitness Movement is a informative series on all things training for 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 athl ...
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On this episode, we are talking to someone that has faced a lot in her life. Today I had the honor of talking with Clay High School volleyball/flag football player, homecoming queen, and one of my sisters, Kenzie Burke. Kenzie has lived a lot of life as an athlete and as a person even though she is just 18. In this conversation, we get to hear abou…
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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 » 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 Instag…
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Detroit Lions long snapper Scott Daly joins us to talk about how he lives his faith out in the National Football League (NFL) and his unique story from someone that was the #1 long snapper coming out of high school. While he attended Notre Dame in college to play football, he says that this is where his faith became a real relationship. He has play…
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I Dive Into Programming for CrossFit Classes at Lumber Capital Athletics, the affiliate I co-own. » Watch on YouTube: https://youtu.be/OXPlYQrsHB8 » 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 …
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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 » Hire a Coach: https://zoarfitness.com/coac…
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How can we discern what God’s calling is for our lives? For all of us that are born again believers, we all have a call to proclaim the Gospel to the nations and show Christ’s love to everyone we come in contact with. But there’s also the other callings that we have in our lives, such as being an athlete, what job you’re going to do, who you’re goi…
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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 » View All Episodes: https://zoarfitness.com/podcast/ » Hire a Coach: https://www.zoarfitness.com/coach/ » Sho…
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Today we’re talking about how to handle the spotlight as a Christian in sports, because whether you realize it or not, being an athlete comes with some level of notoriety no matter what country or culture you may find yourself in. You can be a high school athlete or you could be suiting up to play in the NFL or the Premier League, but at some level…
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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 » 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 Fitnes…
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How do you navigate sin? How does it affect you as an athlete? What does the Bible say about sin? Well today we are going to go in-depth on what it means to not only battle against sin, but also realizing that we are all broken, sinful people that need a savior in Jesus. Today I invited on former collegiate baseball player, influencer, and podcaste…
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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 » View All Episodes: https://zoarfitness.com/podcast/ » Hire a Coach: https://www.zoarfitness.com/coach/ » Shop Programs: https://www.zoarfitness.com/product-category/…
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When I set out to start the Competing for Christ Podcast, I had no idea that nearly 3 years later, I’d still be doing it. To be honest with you, I didn’t know what to think. I had maybe a handful of topics to discuss in mind and only 3 people that I wanted to interview. Never could I have imagined that I would get to 100. But over and over again I …
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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.z…
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When you’ve gone through a challenging time in your life, you may find it quite hard to experience Christ through that time. Or you could be on the other side of the spectrum where you feel God’s love so deeply during this challenging time. For myself and our guest today, we have both been on either side of that coin. But how do we navigate this to…
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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 » View All Episodes: https://zoarfitness.com/podcast/ » Hire a Coach: https://www.zoarfitness.com/coach/ » Shop Programs: https://www.zoarfitness.com/product-category/downloads/ » F…
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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 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 Instag…
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Today we are talking with Lipscomb University softball player Joie Giarrizzo about her softball career, her faith, and a what she has learned as a Division 1 Christian athlete. Joie is entering her 4th year of Division 1 collegiate softball and she has been living for Christ on and off the field during those years. There are many things that you le…
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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 »View All Episodes: https://zoarfitness.com/podcast/ »Hire a Coach: https://www.zoarfitness.com/coach/ »Sho…
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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.i…
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Who is Jesus? The Bible says a lot about who He is, was, and will be. John says that He is the bread of life. Colossians says He is the firstborn of all creation. Luke says that He is the Son of Man. There are so many ways to describe who Jesus is and what He means to so many that put their faith in Him. What should that mean for athletes? It shoul…
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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 » Hire a Coach: https://zoarfitness.com/coach/ » Submit Your Score: https://zoarfitness.com/tng/ » Shop Programs: https://ww…
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Guess what? Your career as an athlete is going to come to an end. It may sound crazy, but your days as an athlete are numbered. But you have to ask yourself, what’s next? Who are you if you aren’t an athlete? Are you going to rely on Jesus for what's next? Today we are talking about life after sports and what that looks like for Christian athletes.…
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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…
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When you think of certain mentors in your life, you probably don’t have to think too long before thinking of someone in your time as an athlete that helped mold and shape who you are as a person today. For Coach Evan Kee, he continues to mentor and shape the minds of young men as the Head Men's Basketball Coach at The Apprentice School. The Apprent…
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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/ Suppo…
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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 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: h…
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As someone who wants to grow closer to Christ every single day, I often ask myself, “Can I grow closer to Christ while simultaneously growing as a person?” While this may be very challenging to find that balance, as people and as athletes, we always want to be the best version of ourselves while still shining the spotlight on what Jesus has done th…
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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 Toge…
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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 View All Episodes: https://zoarfitness.com/podcast/ Hire a Coach: https://www.zoarfitness.com/coach/ Shop Programs: https://www.zoarfitness.com/product-category/downloads/ Fol…
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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 View All Episodes: https://zoarfitness.com/podcast/ Hire a Coach: https://www.zoarfitness.com/coach/ Shop Programs: https://www.zoarfitness.com/product-category/downloads/ F…
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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 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: ht…
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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 View All Episodes: https://zoarfitness.com/podcast/ Hire a Coach: https://www.zoarfitness.com/coach/ Shop Programs: https://www.zoarfitnes…
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KD Hill was a football player at Ole Miss and getting ready for the NFL Draft, destined to play with a pro football team. But in an instant, this reality shifted dramatically. KD’s life changed when he got in a car accident that severely injured his leg, and eventually had to get the leg amputated. To most people, this would be seen as a curse and …
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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 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 I…
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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/ Support the show…
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On this episode, we are talking with Ultra Runner Matt Burdette about a friendship that he has that is one of the coolest things you will ever see. You will hear the background of Matt’s athletic journey, more on him as a runner, but something that we focused on today was his relationship with Kevin DiLegge. Kevin has cerebral palsy, but this does …
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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 View All Episodes: https://zoarfitness.com/podcast/ Hire a Coach: https://www.zoarfitness.com/coach/ Shop Programs: https://www.zoarfitness.com/product-cate…
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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 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 …
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It seems like everyone is in a hurry nowadays, especially athletes. You are constantly going and going, and a lot of times your faith is the first thing to go on the back-burner. But for athletes, what can we do to slow down while still competing at the highest level and getting everything you need done, all while growing closer to Christ? For Univ…
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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 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 Fitn…
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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 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.c…
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Today, we’re talking about staying ready for the moment and being ready to not only perform on the field, but perform off the field when sharing the Gospel with someone. Just like when you’re on the bench or getting ready to go in a game, you have to be ready. Jesus even says that we will not know the day or time when He comes back, so we have to b…
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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 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 …
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For athletes, working hard is a part of our DNA. It's an essential part if you want to succeed or play to the best of your ability. But what does the Bible say about working hard? How do you know if you're working TOO hard? Is there such thing as working hard for the wrong reasons? Today, I'm going to be talking about what athletes can learn from s…
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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 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 In…
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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 » Submit Your Score: https://zoarfitness.com/tng/ » Hire a Coach: https://zoarfitness.com/coach/ Support the show…
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Geremy Davis has been sharing the Gospel through sports for years now. While it may be in a variety of different ways and capacities, he continues to put Jesus first in everything that he does. Geremy played football at UCONN and went on to play in the NFL for three different teams. As someone who had one of the most prolific careers for a wide rec…
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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 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…
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Something that is so important for every person that follows Jesus is putting people around you that love you, want to see you succeed, and most importantly speak God’s truth into your life. As an athlete, the teammates and friends that are around you will most likely influence how you live and how you act. On today's episode, Braxston Cave, former…
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