Get fitter, stronger, and smarter with the team from CrossFit gym, Asphodel Fitness. Sam and Beth break down what’s coming up in your training, share tips to help you smash your workouts, and attempt to perfect their top-tier banter along the way. Whether you’re new to CrossFit, chasing a PR, or just trying to understand the madness behind the programming, this should help. ...We hope.
It’s like hanging out on the gym floor – but without the stench of sweaty knee-sleeves.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
From morphine high to 3 locations - The Asphodel story with Cris O'Brien
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?
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
13 Sept 2026
3 Lifts, Zero Panic: How to Master the Asphodel Olympic Weightlifting Comp
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?
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
3 Sept 2026
Why Your Grandma Should Be Deadlifting: Inside the Asphodel Legends Program
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 (https://www.google.com/search?q=https%3A%2F%2Fwww.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 (https://acast.com/privacy) for more information.
29 Jun 2026
Ep 15: The New Training Cycle Explained
Beth sits down with Head Coach Sam to break down Asphodel’s new 12-week training cycle and the thinking behind it. After a successful powerlifting block focused on absolute strength, the next phase shifts towards Olympic lifting, gymnastics, power development, and maintaining your engine.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
9 Jun 2026
Ep 14 - Raising Strong, Confident Kids Through CrossFit with Coach Michelle
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.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
18 May 2026
Ep 13 - How well did CrossFit Prepare Us for HYROX Hong Kong | Coach James & Rocky
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.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
27 Apr 2026
Ep 12 - Building Strength Beyond CrossFit with Coach Stella
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 (https://acast.com/privacy) for more information.
5 Apr 2026
Ep 11 - Highway to the Hyrox Zone with Coach Alex
This week, Coach Alex joins the pod to explain why sprinting your first kilometer is a one-way ticket to the "poop bucket" and a very sad finish line photo. We’re breaking down smart training for runners, Crossfitters, and "gym bros" alike, so you can actually smile for the camera instead of just surviving the sled push.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
13 Mar 2026
Ep 10 - The Asphodel Open Breakdown 26.3
The final week of the Open is here already!
In this episode, Asphodel coaches James and Pat, break down Open Workout 26.3.
They cover the key challenges in the workout, pacing strategies and give their top tips for Asphodels taking on the workout this weekend 💪
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
6 Mar 2026
Ep 09 - The Asphodel Open Breakdown 26.2
Week 2 of the Open is here.
In this episode, Asphodel coaches Stephen and Peter break down Open Workout 26.2.
They cover the key challenges in the workout, pacing strategies, and common mistakes to avoid.
Whether you're aiming for a competitive score or just looking to finish strong, this episode will help you walk into the gym with a clear plan for tackling 26.2. 💪
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
27 Feb 2026
Ep 08 - The Asphodel Open Breakdown 26.1
Open 26.1 is here!
Beth is joined by coaches Stephen and Pat for a fast breakdown of the workout, how it actually feels in real time, and the smartest way to attack it.
If you’re doing it this week, listen first.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
22 Feb 2026
Ep 07 - Preparing for the CrossFit Open and HYROX at Asphodel
We’re back! And competition season has officially begun.
In our first episode since December, Beth and Sam are joined by Alex to break down what Asphodel members are training for right now: the CrossFit Open and HYROX.
We cover how programming is preparing you to perform, what to focus on in the weeks ahead, and how to balance both styles of training if you’re doing both.
If you’re gearing up for the Open or building towards HYROX, this episode will help you train with clarity and purpose.
Subscribe, share it with someone you train with, and we’ll see you in the gym.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
3 Dec 2025
Ep 06 - Silly Season Survival
Sam and Beth sit down for a proper catch-up on what’s happening in the gym as we roll into December — from testing those front squats and deadlifts to surviving the silly season without losing your groove
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
16 Nov 2025
Ep 05 - Talking Mental with Aaron Stadlin-Robbie
Episode six brings Hong Kong A-lister Aaron into the gym… mostly because Sam and Beth WhatsApp-ambushed him ten minutes beforehand. We dive into men’s mental health, red flags, raising your “floor,” and why box breathing might just save your life (right after burpees try to end it).
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
2 Nov 2025
Ep 04 - Why the hell do we do Olly, Coach Alex?
Hello Podders and what an exciting 21(ish) minutes we have for our 4TH episode!
Today we’ll be drilling Coach Alex on all things OLYMPIC LIFTING and what we should be REALLY paying attention to when learning this complex skill.
Also, stick around until the end as we spin the wheel of fun and rip the bandaid off to see what Coach Alex really thinks!
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
19 Oct 2025
Ep 03 - Talking all things nutrition with Beth, Sam and special guest James.
3 Episodes in! Today we are sitting down with James to talk about our upcoming nutrition challenge. Tune in to hear the content of the challenge and why this will benefit you. Plus stick around to hear us grill James on whatever the wheel of fun throws at us!
Follow us on instagram @asphodel.fit
Got questions or topic ideas? DM us or chat to the team on the dance floor!
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
5 Oct 2025
Ep 02 - Getting in the gym and improving + October training cycle.
Holy moly - we're in episode 2. And what the hell? There's video too? Who's in charge here??? Anyway, today we break down the upcoming training cycle, share practical tips to improve your technique.
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
21 Sept 2025
Ep 01 - CrossFit Good? What the next cycle looks like.
In our very first episode, Sam and Beth kick things off with a bang – and a whole lot of sore quads. They’ll take you through the next couple of week's programming, explain why CrossFit is a good choice for your fitness journey and give you some tips to prepare for what's on the horizon.
Follow us on Instagram: @asphodel.fit (instagram.com/asphodel.fit)
Got questions or topic ideas? DM us or chat to the team on the gym floor!
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
19 Sept 2025
Asphodel - Trailer
We've only gone and made a podcast!!
Hosted on Acast. See acast.com/privacy (https://acast.com/privacy) for more information.
Reach and audience
Public platform figures. Ratings count people who left a rating, not total listeners.
Spotify
5.0 / 5
1 ratings
Contact AsPODel
Guest appearances
Books guests
Based on episode analysis; this does not confirm that the show is currently accepting guests.
Host of AsPODel?
Claim your podcast to manage its listing and keep your show details accurate.
Pod Engine is an independent podcast discovery and analytics service and is not affiliated with or endorsed by this podcast. Artwork and show content belong to their owners. Full legal notice.
Explore this show Podcast research with Pod Engine
