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Renegade Performance Radio
Welcome to Renegade Performance Radio, where we talk about how to become a fitter, stronger, faster, well-rounded, and fulfilled athlete through the lessons and failures we have had over the past ten years on our journey as Crossfit Games athletes and coaches.
Episodes
105 episodes
Tiny Tweaks = Big Unlocks (What to look at when nothing’s moving — technique, sleep, volume) | Ep. 105
In this episode, Zak walks you through a 5-step diagnostic flow to identify what’s really stalling your progress — and what to fix first.If you’re showing up but not seeing results, this triage process will help you train smarter, recove...
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Season 3
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Episode 12
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10:31
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Train With People, Not Just Beside Them (How connecting with others adds energy and motivation) | Ep. 104
In this episode, Zak explores how small social connections in the gym can fuel motivation, consistency, and joy in training especially for those who lean introverted.If you want your workouts to feel more energizing and less like a s...
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Season 3
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Episode 11
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10:24
Little Levers: Nutrition Habits That Stick (A few simple things to focus on even when life’s busy, chaotic, or full of amazing food) | Ep. 103
In this episode, Zak shares three simple but powerful nutrition habits that work even when life’s chaotic, busy, or full of good food.If you’re tired of starting over or feeling like you need a full overhaul to feel better in your bo...
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Season 3
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Episode 11
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11:21
Let the Barbell Teach You (Use the lifts as feedback tools, not just tests. Learn from the bar) | Ep. 102
In this episode, Zak explores how shifting your mindset from “testing” to “learning” can unlock more progress in your lifts.If your barbell work feels stuck, inconsistent, or just frustrating, this one’s about turning every rep into ...
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Season 3
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Episode 10
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13:18
Reset, Don’t Restart (How to stay consistent and build momentum — even when life throws you off) | Ep. 101
In this episode, Zak unpacks the mindset shift that helps people stay consistent — even when life gets messy.If you’re caught in the “I’ll start again Monday” cycle, this one will help you break free and build momentum without needing a ...
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Season 3
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Episode 9
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11:28
You’re Not Actually Stuck — You’re Between Wins (How to stay the course when progress slows down) | Ep. 100
In this episode, Zak breaks down the mindset shifts that keep you moving when progress stalls.If you’ve been training hard but feel like nothing’s changing, this is your reminder to stay the course, because your next win might...
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Season 3
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Episode 8
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7:59
Start by Training for Energy, Not Exhaustion (Why feeling better leads to looking better) | Ep. 99
In this episode, Zak explains why feeling better in your workouts leads to looking better over time — and why underfuelling, not lack of effort, is often the biggest block to progress.If you're stuck in the tired-training, clean-eating, ...
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Season 3
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Episode 7
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11:40
Let Go of Pressure (Why fun often returns when you stop trying to be perfect) | Ep. 98
In this episode, Zak dives into why chasing perfect weeks and constant progress can actually drain your motivation — and what to do instead.If training feels like pressure instead of purpose, this one will help you reconnect with...
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Season 3
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Episode 6
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16:41
Pick One Skill and Commit – The Fastest Way to Break Through | Ep. 97
In this episode, Zak shares the simple strategy that’s helped everyday gym-goers and athletes break through plateaus: pick one skill — and commit to it.If you're feeling stuck despite training hard, this one shift in focus might be the game...
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Season 3
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Episode 5
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15:05
Why 2-Session Per Week Win Long-Term | Ep 96
In this episode, Zak breaks down why training just twice a week consistently can be the smartest move when life gets hectic.He shares the mindset and strategies that have helped busy Renegade members stay on track, get results, and f...
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Season 3
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Episode 4
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12:50
Our process for training and nutrition when busy | Ep 95
In this episode Callum and Zak take you through their thought process for when their lives are busy, to help them maintain momentum with their training and nutrition.
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Season 3
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Episode 3
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17:16
5 Tactics To Stay Motivated When Results Are Slow | Ep 94
In the latest episode of Renegade Performance Radio, Zak and Callum dive into a candid discussion about the often-overlooked reality that achieving significant goals usually takes longer than expected. They emphasize the importance...
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Season 3
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Episode 2
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37:36
We're Back, What We Have Been Going Through And How To Handle Adversity | Ep 93
We're going to be transparent, life has been tough, but that doesn't mean that goals get put on hold its about figuring out how to adapt your strategy to match your situation.In this episode, Zak and Callum break down their process to co...
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Season 3
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Episode 1
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43:29
Running 30 Marathons in 30 days with Zeak Kelly | Ep 92
We sit down with Zeak Kelly, a 31-year-old builder and newfound marathon runner who has taken on the monumental challenge of running a marathon every day for the entire month of April. Zeak is not just running for physical endurance but to spar...
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Season 2
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Episode 92
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42:53
The Harriet Roberts Episode - The life cycle of a CrossFit Games Athlete | Ep 91
Renegade Performance Radio host Zak Nothling interviews Harriet Roberts, a four-time CrossFit Games athlete. From her humble beginnings to competing worldwide, Harriet shares her journey of perseverance, the emotional highs and lows of competit...
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Season 2
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Episode 91
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1:24:43
Should you stop trying to be positive? | Ep 90
Today, I have a transformative mental strategy that promises to elevate your performance in CrossFit and life: Neutral Thinking. This concept isn't just another motivational spiel; it's a game-changer grounded in realism...
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Season 2
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Episode 90
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18:11
Open show 24.3 - Tips and strategy | Ep 89
Listen to the Renegade team breakdown 24.3
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Season 2
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Episode 89
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14:32
Open Show 24.2 | Ep 88
Listen to the team breakdown their strategy on the 24.2 open workout.See you on the leaderboard.
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Season 2
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Episode 88
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14:50
What equipment do you really need? | Ep 86
In this episode, Callum and Zak break down what equipment you actually need for CrossFit and when and how you should use it.
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Season 2
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Episode 86
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17:57
CrossFit Open 24.1 Breakdown, Strategy, Tips
24.1 Workout breakdown, strategy, tips and recommendations with Callum, Gemma, Gabi and Tom.
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Season 2
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Episode 87
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12:22
When should you go up a division in comps? | Ep 85
You've probably heard (or even said) this at a competition: "They're too good for this division!" Whether it’s someone breezing through RX movements or someone whose performance is way beyond the scaled category, we’ve all seen it. But ...
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Season 2
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Episode 85
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12:03
To Scale Or Go Rx? | Ep 84
Ever find yourself staring at the whiteboard, wondering whether to push for that RX or play it smart and scale? It's the CrossFit conundrum that gets alot of us. Today, we're diving deep into the when, why, and how of ...
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Season 2
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Episode 84
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16:26
How to get the most out of your training and make real progress? | Ep 83
Want to get the most out of your training and make real progress towards your goals?Whether you're hitting the gym to get fit, compete, or just improve your overall health, being coachable is your secret weapon. It's not just about show...
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Season 2
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Episode 83
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15:20
Callum's Approach To Training As A Masters Athlete | Ep 82
In the latest episode of Renegade Performance Radio, we dive into the world of CrossFit master's athlete GWizzy (Cullum Gifford).At 41, Callum's approach to training and life has shifted big time. Smart training, solid rest, eating righ...
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Season 2
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Episode 82
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26:18
Why You Can Do A Skill One Day Then Lose It The Next | Ep 81
Have you ever experienced the frustration of Inconsistency with your skills or strength?It's a tale as old as time in the gym: you start the week strong, nailing those bar muscle-ups, chest-to-bars, or hitting a new clean PR. But as the ...
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Season 2
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Episode 81
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13:55