This week, Beth sits down with Asphodel owner Chris O'Brien, who’s in town for a couple of weeks from New Zealand! From finding Asphodel on Google back in 2011 during a business trip to waking up from kidney surgery on morphine and deciding to buy the gym, Chris breaks down the incredible history of Hong Kong's OG CrossFit box. We trace the journey from an 11th-floor factory space in Taikoo to moving to Kennedy Town and expanding into three vibrant locations. Plus, we talk about the organic growth of our Kids, Ladies, and Legends programs, adapting to the rise of HYROX, and what the next decade looks like for Asphodel!

(00:03) Welcome back! Chris O'Brien drops by the podcast while visiting from New Zealand.

(00:40) Googling "CrossFit Hong Kong" in 2011 and discovering the only box in town.

(01:45) The early days: Training on the 11th floor of a factory building in Taikoo.

(03:07) Waking up from kidney surgery and impulsively deciding to buy the gym.

(04:35) Keeping head coach Ash on board and surviving on a tiny coaching staff.

(07:58) Making the big move to Kennedy Town in 2018 and scoring the perfect ground-floor setup.

(09:50) How Asphodel expanded into Kids, Ladies, and Legends programs through coach passion projects.

(11:36) Team growth and the hiring philosophy: "Get good people, good people will figure it out".

(15:03) What’s next for Asphodel? Evolving CrossFit programming, supporting HYROX athletes, and focusing on longevity.

Got a burning question about your nutrition, or struggling to nail down the basics of your fitness journey? Let us know what you want to hear on the next episode!

Find us on the socials @CrossFitAsphodel, WhatsApp, online at crossfitasphodel.com or say hello on the gym floor at Kennedy Town, Central, or Kai Tak (Airside) boxes!

What specific fitness struggle or nutrition myth should we tackle on the podcast next week to help you hit your goals?

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This week, Beth is joined back in the "studio" by the one and only Coach Sam to talk all things Olympic Weightlifting! With our big in-house Oly Lifting Competition taking over the Kennedy Town box this Saturday, we’re breaking down everything you need to know before stepping onto the platform. Whether you're a seasoned lifter hunting for a shiny new PR or fresh off your on-ramp wondering if you're "ready" (spoiler: you definitely are!), we cover why these in-house comps are the ultimate celebration of hard work, community vibes, and stepping out of your comfort zone. Plus, a sneak peek at our upcoming Gymnastic Efficiency cycle and why Q4 is officially going "full CrossFit Wanker mode"!

(01:51) What competition day actually looks like, from warm-ups with coaches to your 3 lift attempts for both Snatch and Clean & Jerk.

(03:40) Who this comp is really serving (hint: everyone from complete newbies to 10-year veterans).

(04:46) Why we run in-house comps: testing your limits, celebrating 12 weeks of hard work, and zero platform panic allowed.

(07:05) The real wins: How one member transformed his snatch overhead position over a single 12-week cycle.

(09:26) What Oly lifting is actually testing, strict movement standards, and why press-outs get a no-rep!

(12:11) What’s coming next: Gymnastic efficiency, building the engine, barbell cycling, and prepping for Q4!

Got a burning question about your nutrition, or struggling to nail down the basics of your fitness journey? Let us know what you want to hear on the next episode!

Find us on the socials @CrossFitAsphodel, WhatsApp, online at crossfitasphodel.com or say hello on the gym floor at Kennedy Town, Central, or Kai Tak (Airside) boxes!

What specific fitness struggle or nutrition myth should we tackle on the podcast next week to help you hit your goals?

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We are finally back from our long summer break, and we are kicking things off with a true gym OG, Coach Stephen Mann! After leaving his corporate legal career behind, Stephen traded briefs for barbells and spearheaded an incredible passion project: The Legends Program. If you think getting older just means doing a bit of light stretching in the park, think again! We are talking sandbag carries, deadlifts, and why building real strength is the ultimate cheat code for staying independent.

(01:06) Stephen’s journey from a day-one gym member back in 2010 to leading our senior athletes.

(07:18) The incredible community spirit of our Legends, complete with post-workout Yum Cha dates and matching Rogue "Legends" t-shirts.

(10:01) Why resistance training is absolutely crucial for maintaining bone density and making your body resilient against falls.

(13:00) How Stephen sneaks heavy lifting into the programming by relating it to carrying bags of rice or hauling grandkids up the stairs.

(17:11) A massive shoutout to Annie, who went from being super frail and dependent on her daughter to independently crushing 12-inch box step-ups!

(21:14) Breaking gym news: We are officially launching a brand-new Legends Yoga class over at our Kai Tak location.

Got a burning question about your nutrition, or struggling to nail down the basics of your fitness journey? Let us know what you want to hear on the next episode!

Find us on the socials @CrossFitAsphodel, WhatsApp, online at crossfitasphodel.com or say hello on the gym floor at Kennedy Town, Central, or Kai Tak (Airside) boxes!

What specific fitness struggle or nutrition myth should we tackle on the podcast next week to help you hit your goals?

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.

Why does Asphodel have a kids program?

Beth catches up with Coach Michelle, Head of Youth Programs, to talk about why fitness should be for everyone, not just adults. They explore how movement helps kids build confidence, coordination, and healthy habits that can last a lifetime, and how the youth program fits into Asphodel's mission of supporting the whole family.

The conversation also tackles one of the biggest myths in youth fitness: is strength training actually bad for kids? Michelle explains why properly coached strength training is safe, effective, and about much more than lifting weights.

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Beth sits down with Coach James and Asphodel member Rocky to talk about competing in HYROX Men’s Doubles, training with partners from the gym, and how having a goal completely changes your mindset in training.

From race prep and pacing strategies to the community side of showing up together, this episode dives into why CrossFit prepares you for more than just the gym floor. James shares insights from a coaching perspective on how to build adaptable fitness for events like HYROX, while Rocky gives an honest member perspective on stepping outside his comfort zone and taking on a new challenge.

The conversation also explores how training alongside other people keeps motivation high—and why signing up for something can unlock a whole new level of consistency and confidence.

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Beth is joined by Coach Stella, powerlifting champion and Head of Strength at Asphodel. They chat about the evolution of the gym’s strength program and Stella shares why she was so driven to bring a dedicated strength focus into a CrossFit space.

They get into the key differences between strength training and CrossFit, how athletes can balance both.

Hosted on Acast. See acast.com/privacy for more information.

Hosted on Acast. See acast.com/privacy for more information.