This week I'm diving into my own programming and my thought process behind what I wrote as I look towards the 2025 CrossFit Games Season.

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Today I chat with Michael of OPT, a gym in Calgary that coaches many high level CrossFit athletes. This conversation ranges from talking about motivation vs. discipline to RPE to a wide array of other coaching topics.

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Watch me write a week of programming for a high-level CrossFit athlete preparing for the upcoming Benton Gym Battle of the Ages 30-39 Division.

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"Karen Gets Around"
For Time (25:00 Cap)
-25 Burpee; Lateral over Rower Rail
-50 Chest-to-Bar
-100 Double Unders
-150 Wall Balls 20/14lb, 10/9ft
-100 Calorie Row
-50 Toes-to-Bar
-25 Line-Facing Burpee

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» Watch on YouTube: https://youtu.be/Q6F7jdIZSFM

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Learn how to manipulate your body size and muscle mass to make the most of your performance.

View the Show Notes Here: https://zoarfitness.com/podcast/012/

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Learn how to maximize your coaches potential and best program design possible through communication.

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"Matchstick"
[0:00-10:00] Event 1
-1 Mile AirBike
-Remainder: Find Heavy Complex
Clean + Hang Clean + Jerk
...
[At 10:00] Event 2
For Time
-27 Deadlift 255/175lb
-21/15 Calorie AirBike
-15 Lateral Burpee Over Bar
-9 Clean & Jerk 255/175lb
*scale barbell to 20/15lb less than heaviest complex on E1

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