THE PROCESS PODCAST

OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 The 2024 CrossFit Quarterfinals have just wrapped up, and we have THOUGHTS. Today, we sit with Process Programming Director of Programming Ed Haynes, CrossFit Games athlete Ant Haynes, CrossFit Semifinals hopeful Adele Quinton-Page, and Process Programming Community Manager Chris Tuazon to talk about their Quarterfinals performance. With this being the first year of a 25% Quarterfinalists roster, were these tests reflective of a new direction in CrossFit? THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 Matt Patterson is the founder of Minisport, an introductory sports program for children in Hong Kong to be physically and mentally well-rounded. Before he was a business owner, Matt was Ed’s primary school classmate. Like old mates trading pints at the pub, Matt and Ed reminisce about their youth, the dreams they had, the risks they took, and what they think about where they are today. For Matt, his whole journey was fueled by a mission to create his own legacy beyond his father’s achievements, all to leave something in the world that his son could enjoy. MORE ON MATT PATTERSON Enroll your child to Minisport: minisport.hk Follow Minisport on Instagram: instagram.com/minisporthkTHIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Dr. Kaili Chen is a clinical psychologist who specializes in helping adolescents and adults process issues such as trauma, anxiety, and post-traumatic stress disorder. Kaili is a longterm member of The Process Programming’s original Affiliate, Coastal Fitness, and we asked her to bring her expertise into the world of competitive CrossFit. We believe that one of the biggest, but often overlooked separators of sport is mental health and fortitude, so we invited Kaili to our January Athlete Training Camp to discuss “the inner critic” – the voice in our head that tells us we’re not good enough, we’re not worthy, and we should’ve done things differently. Dr. Chen walks us through why our minds are wired to have these thoughts and how we can turn that inner critic into our biggest cheerleader. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN FREE PROCESS GEAR! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 MORE ON DR. KAILI CHEN Book an appointment with Dr. Chen: drkailichen.com Connect with Dr. Chen on Instagram: instagram.com/drkailichen Watch Dr. Chen’s Athlete Camp Mindset Lecture: https://youtu.be/SovJ1F3jFm0?feature=shared THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Isabell Wolfe, General Manager for The Process Programming and Lead Affiliate Coastal Fitness, outlines the mistakes that prevent gyms from being a successful business. Every gym needs coaches, but that’s not all they need. Who maintains member payments? Who makes sure the equipment works? Who shoots and edits content for the gym’s social media? If you work at a gym and the answer to these questions are “One of the coaches,” then you’re doing a huge disservice to the coach, the members, and your bottom line. Here’s how we manage these responsibilities and why we think its worth investing in OPERATIONS STAFF. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 WANT TO BECOME A PROCESS AFFILIATE? Apply now: theprocessprogramming.com/affiliates THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Meet Mark McDermott, who, along with his wife Meg, are our two newest coaches at The Process Programming HQ Affiliate, Coastal Fitness! Mark is a veteran coach of 14 years, taking him from his home in the UK to Kuwait, Dubai, and ultimately to our Hong Kong doorstep. Today, we want you to get to know about our newest coach and his journey. We’ll learn about his gymnastics childhood, lifting 85kg on his first-ever snatch session, his career as a high-profile fitness photographer, and a near-death experience that changed his perspective on life. Let’s meet Mark. OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 FOLLOW MARK Mark's Personal account: instagram.com/markjmcdermot Mark's fitness photography: instagram.com/fitness.shots THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

That’s it for the 2024 CrossFit Open. What does this mean for the rest of the Games season, and about the sport of CrossFit? Today, we bring in a roundtable of different CrossFit athletes to reflect on their Open experience. Karan, the up-and-coming competitor. Ed, the Masters Athlete. Ant, the Games Athlete. We talk about our opinions of these three Open workouts, assess our strategy and execution of them, and look ahead to the next stage: The Quarterfinals. Whether your CrossFit Games season ended with the Open or you made the cut to Quarterfinals, we give you tips on how to get the most out of your Open performance to improve and crush your next competition! OUR LISTENER SURVEY IS LIVE! TAKE FOR YOUR CHANCE TO WIN A FREE PROCESS TEE! Take the survey here: https://forms.gle/mkTFFNr6stXvVcDk8 THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Meet Jason Dembski, architect and co-founder of local art collective HKWALLS, an annual gathering and public exhibition of street art taking place in Hong Kong this March 23-31. In the world of street art, the canvas is the city. If this is the case, there is perhaps no better canvas than Hong Kong. HKWALLS is an organization that has worked tirelessly to elevate the local street art scene with its annual festival, which brings renowned street artists and up-an-coming local talents together for a celebration of color in its most public form. This annual weeklong event breathes new life into the facade of old buildings with shapes, characters, and boldness that Hong Kong’s denizens can enjoy year-round. Jason and Chris discuss the beginning of the organization, what to expect in this year’s iteration, and how you can get involved.= GET INVOLVED WITH HKWALLS Follow HKWALLS: instagram.com/hkwalls What to expect : https://www.youtube.com/watch?v=Wt_JJGPuveA Come to the March 22 fundraiser: bit.ly/HKWALLSFundraiserParty THIS PODCAST IS BROUGHT TO YOU BY THE PROCESS PROGRAMMING Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Today, Ed helps Tammi reflect on the last few months of her life, where he battled injury, illness, and the lows of bipolar disorder. Tammi is our in-house Nutrition Specialist, HYROX Director of Programming, and BUILD member of The Process Programming. This is all to say that she is a busy, busy person with a lot to take care of in a single day. She and Tammi talk about her struggles this last few months, which started with changes in her life and routine, an injury, multiple illnesses, and encountering her first depressive episode in a long time as a result of her bipolar disorder. She talks through how she rides the lows, reflects, and learns more about herself and journey during this challenging time in her life. Connect with Tammi Follow and contact Tammi: instagram.com/tamarind111 Tammi’s Healthy Eating Habits Programme starts April 15! Sign up TODAY: learn.theprocessprogramming.com/courses/healthy-eating-habits-programme This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Today, Ed breaks down the different training phases an athlete undergoes when preparing for, approaching, and participating in a competition. Are competitive athletes elite because they’re at their best performance all the time? Quite the opposite! In order for an athlete to be capable of their best, they need to prioritise when to peak. As for how, follow Ed and Karan as they discuss the different phases of training, what they consist of, and how they help an athlete to make their entire season one of growth, improvement, and sustainable progress. This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com

Today, we slow things down for a moment of reflection between Ed and our in-house Content Creator, Alex. If you don’t know it yet, “We’re Not Really Strangers” is a card game you HAVE to know. We are in no way sponsored by them, but we just love it that much. The is game is simple: randomly pick a card, read the question out loud, and answer with an honest, open mind. The questions for Ed dive into where his head and heart are at the moment and we hope it inspires you to take a minute from your day to answer these questions for yourself. Are you ready to play? This Podcast is Brought to You by The Process Programming Website: theprocessprogramming.com Instagram: instagram.com/theprocessprogramming Education: learn.theprocessprogramming.com