Learn about the top 3 machines I use when programming for my CrossFit Athletes.

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"Xerxes"
AMRAP 6 Min
-2...4...6... Deadlift 315/205lb 
-1...2...3... Inversion Complex
*one complex: wall walk + wf hspu

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Day and Ben discuss the best methods for build aerobic capacity and endurance for athletes.

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The guys jump on the show to debrief the 2025 MetCon Rush events, elite athlete performances, and 10 years on the competition.

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"Equalizer"
For Time (30:00 Cap)
1:30 Sandbag Bear Hug Hold 150/100lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Front Squats 155/105lb
...
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Shoulder-to-Overhead 155/105lb
...
300' Sandbag Bear Hug Carry 150/100lb

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ZOAR Athlete Paige Marion sits down with her coach, Ben Wise, to talk about her background and goals with CrossFit.

» Watch on YouTube: https://youtu.be/-mCe2Gr_2xI

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From training for fiber types & developing aerobic capacity to building an engine for MetCons and Max Power, we cover it all.

Matt Wiebke is coach in the CrossFit community who has become well known for helping his clients develop incredible conditioning.

He has gone to the CrossFit Games as a Masters Athlete and has worked with many high level competitors in the Sport.

His company is The Gains Lab, and in the podcast we talk about Year of the Engine - Engine Builder.

In today's conversation we talk about a number of topics including...

(1) His thoughts on, "Conditioning takes Months."

(2) Pacing by Feel

(3) Writing Conditioning Programs for Groups

(4) Workouts Targeting Fast or Slow Twitch Fiber Types

(5) The Role of Easy Aerobic Work for CrossFit Athletes

(6) Developing Maximal Strength based on Athlete Limitations

(7) Organizing a Training Year for Peaking in Competition

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Ben & Chris discuss the differences between working out and training and how to approach each to maximize your fitness gains.

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"Crash & Burn"
For Time (25:00 / 27:00 Cap)
-100 Calorie BikeErg
-100 Toes-to-Bar
-100 DB Step-Up 50/35lb, 24/20"
-100 Vertical Jump 15/12"
*level 2 :75 Reps Each
*level 3: 50 Reps Each

» View the Video Version: https://youtu.be/0Q3cVrfEMcE

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