The secret to getting stronger using 50% of the load with BFR

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 downIf you're short on time, battling injuries, or chasing performance gains this is a must-listen.

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 sportThis 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

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.

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 followedIf you’re in a messy middle season… you’ll really relate to this one.Link in bio to tune in now.

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 changedIf you’re a parent, thinking about becoming one, or coaching parents — this one will hit home.

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!

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- ⁠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 yourselfThis episode is for you.Hit play through the link in our bio and prepare to rethink everything you thought you knew about competition

Pain isn’t proof you’re training hard, and misunderstanding it can cost you your season. This episode challenges some of the most dangerous beliefs in CrossFit culture.In this episode, we cover with physiotherapist Elena Hobson:- Why “normal” pain should actually be zero- How adrenaline masks injuries during intense training- The danger of repeatedly ignoring the same pain pattern- Why resilient athletes are often the ones who get hurt- How to train hard without breaking your bodyIf you train, compete, or care about longevity, this podcast is for you. Head to the link in bio to tune in now and hit subscribe to become part of The Process community.

The truth is: being a great coach isnt enough anymore. You can be an incredible coach… and still struggle to grow your business.In this episode, we break down:* How to structure content (fun, value, relatability)* Why perfection is killing your consistency* How to use content to start conversations — not just get likes* The mindset shift that stops coaches from posting at allIf you’ve ever overthought a post and then deleted it… press play

Most coaches aren’t bad at what they do — they’re just stuck in a system that keeps them overworked, underpaid, and constantly hustling.In this episode of The Process Podcast, Zac Perna breaks down the real reasons coaches stay broke, even when they’re great at coaching — and the exact mindset, pricing, and content shifts required to escape the trap.We cover:- Why charging more has nothing to do with working harder- The mistake that keeps coaches stuck trading time for money- How to increase income without adding more clients- The difference between real value vs perceived value- Why “selling” feels hard when your offer isn’t aligned- How to build trust online without chasing algorithmsIf you’re a coach who feels capped, burnt out, or frustrated that your income doesn’t reflect your impact — this episode will change how you think about business.🎧 Listen now and stop playing a game that was never designed for you to win.