Avsnitt
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German Volume Training.
Endless drop sets.
Chasing the pump.
We’ve all done it.
In this top-performing throwback episode, Patrick James exposes the training mistakes even experienced lifters still make — and explains:
How hypertrophy actually works (in simple terms)
Why you don’t need more volume
The truth about “functional bodybuilding”
Why novelty is killing your progress
What 1,500+ online members taught him about real results
If your physique hasn’t changed in a year… this episode might explain why.
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Before The Process Podcast, we were Live Perform Compete — and this was one of our most powerful conversations ever.
In this throwback episode, Sara Sigmundsdottir opens up about the year that broke her… and rebuilt her.
* ACL tear two days before the Open
* Losing her dog
* Stuck in Iceland during COVID
* Questioning her identity beyond CrossFit
* Battling performance anxiety at the Games
This isn’t just about injury.
It’s about fear, pressure, burnout, and what happens when your entire identity is stripped away.
Sara 2.0 was born in this conversation.
If you’ve ever felt like you didn’t belong… this one hits deep.
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Saknas det avsnitt?
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Is it possible to chase elite fitness goals while surviving on zero sleep and raising a newborn? In this episode of the Process Podcast, Ed (dad to a 6-month-old) and Izzy (mom to a 2.5-year-old) get brutally honest about the reality of training as new parents.
From the crushing guilt of leaving your partner solo-parenting, to the harsh reality of dropping CrossFit for 45-minute survival workouts, we hold nothing back.
Plus, Izzy reveals the controversial reason why she stopped saying she trains "for her daughter." If you are a parent struggling to find your fitness identity again, you cannot miss this episode.
What to Expect in This Episode
- How sleep deprivation really impacts your training
- Why 45-minute workouts are a game changer
- The biggest mistake we made trying to “do it all”
- How our fitness goals changed after having kids
- The truth about gym guilt (and how to handle it)
- Why training for yourself matters more than you think
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🎙️ New episode drops Monday.
Hit subscribe now so you don’t miss it… and send this to a parent who needs to hear it.
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“HYROX is just a trend.”
“It’ll die out like every other fitness craze.”
We asked the Managing Director of HYROX APAC directly: Is this sustainable, or just hype?
Gary Wan shares the long-term strategy behind building HYROX as a legitimate global sport, not just another event series.
From grassroots youth racing to Olympic ambitions… the vision is much bigger than most people realize.
What You’ll Hear:
- Why HYROX isn’t built like a typical fitness trend
- The 3 pillars keeping the sport growing long-term
- The importance of elite athletes & hero figures
- The plan for youth & grassroots development
- Why professional production matters
- The roadmap toward Olympic recognition
- Why community is the true growth engine
HYROX isn’t just growing. It’s building something global.
And this episode shows you exactly how.
If you enjoyed this conversation, share it with someone chasing big goals, and don’t forget to hit subscribe so you never miss what’s next.
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Most HYROX athletes think they need more conditioning.
They’re wrong.
In this episode, we break down why strength might be the biggest limiter in your performance.
From sled strategy to wall ball fatigue to running economy, we unpack exactly why you should be getting stronger.
We sit down with Head of HYROX Programming, Karan Sanjeev, to break down:
- The strength continuum explained for HYROX
- Why absolute strength matters more than you think
- The movements with the biggest carryover to race day
- How to periodize your year (so you stop racing tired)
- Why sled performance isn’t just about strength — it’s about bodyweight
This is the blueprint we use inside Coastal Fitness… now shared publicly.
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Most athletes are just “doing HYROX workouts” and hoping they get faster.
Rich Ryan breaks down why that approach plateaus fast… and what actually separates Elite 15 athletes from everyone else.
We dive into:
- Why running 100km/week might be a mistake
- The strength numbers you REALLY need
- Why sleds ruin most races
- The biggest pacing errors athletes make
- How to train smarter (not just harder)
If you want a faster time, this episode might change your whole approach - tune in now.
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Missed reps. Missed scores. Emotional meltdowns.
In this raw episode, the team opens up about the Far East Showdown semifinal: what went wrong, who almost didn’t make it to the floor, and the moment everything nearly fell apart.
Is this the end of the team… or unfinished business?
In this episode, we cover:
- How the team actually came together
- The real goal going into semifinals
- The injuries and illness no one saw coming
- The workouts that exposed our weaknesses
- The admin mistake that nearly cost us everything
- Emotional reactions after the final event
- What we’d change if we could do it again
- Whether we’re running it back next year
👉 Tune in now to hear the full, unfiltered story.
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In this episode of Behind Building Coastal, Ed and Izzy open up about the month they almost broke the team — and faced the hardest strain in their 7-year partnership.
What started as a leadership shift quickly turned into uncertainty, tension, and emotional fallout inside the business.
In this conversation, they unpack:
- What leadership uncertainty actually feels like from the inside
- The emotional cost of structural change
- Losing clarity, purpose, and confidence at work
- How trust erodes — and how to rebuild it
- What employees really need during times of transition
If you’re a founder, leader, or part of a growing team, this episode will challenge the way you think about communication, culture, and responsibility.
🎧 Listen now and go behind the build.
And if you enjoy these real, unfiltered conversations, make sure to hit subscribe so you never miss an episode of Behind Building Coastal.
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Are the core values on your office wall actually destroying your team's culture?
In this episode, we sit down with Dr. Andrew Hall, a former professional rugby coach turned PhD Leadership Consultant, to uncover the harsh truth about high-performance teams. We dive deep into why most leaders fail, the toxic reality of the "feedback paradox," and why your ego is the #1 thing holding your business back.
In this episode, you’ll discover:
Why 99% of company values are just "words on a wall" (and the secret to fixing it).
The "Feedback Paradox": Why we hate receiving it, but desperately need it to survive.
How to spot the invisible signs of "entropic drift" before your team falls apart.
Why "soft skills" are actually the hardest skills to master in business.
If you manage people, own a business, or just want to level up your own performance, you cannot afford to miss this. Hit play now!
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Charlie Jacobi represented Team USA in two Rugby World Cups.
But no one prepared her for what came after.
This is a raw conversation about identity, ego, grief, ambition, and rebuilding from scratch.
In this episode, we cover:
The identity crisis that hits when you retire from elite sport
Why external validation is addictive
The ego side of high performance (that nobody admits)
Transitioning from player to coach
Moving continents immediately after retiring
Losing both parents while chasing a World Cup
Why most people don’t actually want their goals
The mindset required to go from 126kg to World Cup athlete
Women in sport and the confidence gap
“Don’t give anyone a reason to tell you no”
If you’ve ever tied your worth to what you do — this one will hit.
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HYROX changed fitness racing.
Now Primal Race wants to take it further.
Matthew Pewtner – ex-pro rugby player turned entrepreneur – joins us to talk about:
- Why he created a race for strength-based athletes
- The brutal truth about scaling a fitness business
- What most entrepreneurs get wrong
- The mindset needed to build something global
- Why resilience is the ultimate competitive advantage
Big vision. Big goals. No shortcuts.
If you want to build something bigger than yourself… Hit subscribe and give this a listen.
And share this with someone who needs to take action.
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Are you sabotaging your own success without even realizing it?
This week, we are joined by elite performance coach Jason Stacy (coach to US Open winner Aryna Sabalenka).
With over 25 years of experience, Jason drops massive truth bombs on why most people completely misunderstand high performance. We dive deep into his "Three E's" framework, why your physical body is the ultimate cheat code to controlling your mind, and the exact 3 questions you MUST ask yourself after every single performance.
Whether you are an athlete, a CEO, or just someone trying to level up in life, this episode will completely rewire how you approach success.
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We sat down to talk about in-season vs off-season programming… and ended up exposing the real problem with most CrossFit programmes with Ed & Toby.
In this episode, we dive deep into:
- Why most coaches try to improve everything at once (and fail)
- The biggest mistake in elite CrossFit programming
- Why strength lasts longer than you think
- How much volume elite athletes can actually tolerate
- The difference between writing workouts vs writing programs
If you’re a coach, competitor, or programming nerd… this is for you
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Kyle Ruth explains the science of Blood Flow Restriction training and how it can improve hypertrophy, aerobic capacity, and even race performance.
In This Episode:
- What Blood Flow Restriction (BFR) training is — and why it accelerates strength & endurance gains
- How to improve Hyrox performance without adding more running volume
- The 2x10 minute BFR protocol that boosts aerobic capacity fast
- How to build lunge & burpee broad jump endurance without crushing your joints
- How to reduce knee pain and train hard at 35+ without breaking down
If you're short on time, battling injuries, or chasing performance gains this is a must-listen.
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From kidney cancer to a life-altering stroke, Jeremy Austin has faced the kind of moments that change everything.
Instead of stepping away, he rebuilt and became one of the most respected voices in global fitness and sport.
In this episode, we unpack:
🎙 How he went from professional rugby to CrossFit pioneer
🏋️ Building one of Australia’s early CrossFit affiliates from scratch
💀 The kidney cancer diagnosis that nearly ended everything
🧠 The stroke that forced him to rethink his entire life
❤️ Discovering he had a hole in his heart and undergoing heart surgery
📉 Why he sold his gym after 16 years
🎧 What really happens behind the scenes of live sports broadcast
📊 The insane level of preparation required to commentate at the highest level
🌍 Working the CrossFit Games, World Fitness Project, Hyrox & professional rugby
🔥 How he handles pressure when the mic is live and there’s no margin for error
🧩 Why he prefers to stay private despite being one of the most recognisable voices in the sport
This isn’t just a story about commentary.
It’s about resilience, reinvention, and finding purpose after massive setbacks.
If you’ve ever faced adversity, burnout, or wondered what it really takes to perform at the highest level… this one’s for you
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Did you feel like the 2026 CrossFit Open workouts favored one gender over the other? You aren't crazy…and we have the data to prove it.
Ed is joined by Mike Halpin (Known & Knowable), the ultimate CrossFit data whistleblower.
Mike breaks down the shocking statistics from this year’s Open, revealing massive disparities in completion rates between men and women on workouts 26.1 and 26.3. We dive deep into the controversial 70% weight-scaling rule, why elite athletes are getting time-capped, and how the events of the 2024 Games permanently changed how Mike views the sport.
Tune in to discover:
📊 Why 5x more women finished 26.3 than men
📊 The secret API code Mike uses to pull live data from the CrossFit leaderboard
📊 Why programming time caps that crush the 1% might be ruining the Open for everyone else
📊 How Mike went from a fan in his garage to a paid data analyst for the biggest fitness events in the world.
🎧 Tune in now to get the real numbers behind the noise.
If you care about the future of CrossFit, hit subscribe, leave a review, and share this episode with your gym community.
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In this episode of catchups with Ed & Iz, we talk openly about:
- Feeling useless in multiple aspects of life
- Losing routines, identities, and friendships that once defined us
- The pressure of leadership & why our insecurities hold us back
- And the uncomfortable growth that followed
If you’re in a messy middle season… you’ll really relate to this one.
Link in bio to tune in now.
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Today’s episode is raw.
The three of us are now parents and we’re owning the things we used to say before we had kids.
From judging late clients…
To thinking “just bring the baby”…
To believing we’d never compromise our training…
We were wrong.
In this open roundtable, we unpack:
- The fitness myths around parentingIs training selfish as a mom or dad?
- Sleep deprivation & performance
- Losing (and finding) yourself after kids
- What becoming a parent actually changed
If you’re a parent, thinking about becoming one, or coaching parents — this one will hit home.
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On this week's episode, we’re exposing the 5 most common fitness myths we hear as coaches.
We get honest about our own mistakes, Ed training with a broken wrist to Meg’s fear of "man arms”, and reveal why most of what you hear in the gym is nonsense.
Inside this episode:
🔥 Myth #1: Lifting weights makes women look masculine (Debunked).
🔥 Myth #2: If you aren't sweating, you aren't working (False).
🔥 Myth #3: You need to suffer to see results (The David Goggins problem).
🔥 Myth #4: You can target fat loss on your love handles (The hard truth).
Plus, the team roasts Ed’s training history and we reveal which coaches still use supplements and which ones quit them cold turkey.
Listen now through the link in our bio to fix your training mindset!
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Why do we care so much about the leaderboard?
Why does a single workout, a single placing, or a single bad lift feel like it defines us?
In this episode of The Process Podcast, we sit down with clinical psychologist Dr. Kylie Chen to unpack the psychology behind performance, identity, and ego… especially during the CrossFit Open.
We dive into:
- Why 90% of your daily thoughts may be negative (and what that means for athletes)
- The dangerous link between identity and achievement
- Why outcome-based goals can quietly destroy your confidence
- The fragility of ego in competition
- How to detach your self-worth from performance
- The questions you must ask yourself before signing up for the Open
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This is not just about CrossFit.
It’s about who you think you are, and what happens when that identity gets challenged.
If you’ve ever:
* Avoided competition because of fear of judgment
* Felt crushed by a bad performance
* Tied your self-worth to results
* Struggled to “let go” of an old version of yourself
This episode is for you.
Hit play through the link in our bio and prepare to rethink everything you thought you knew about competition
- Visa fler
