In this episode of Savagely Scaled, we sit down with a special duo, Katherine and Trisha, to break down their CrossFit Open experience—what challenged them, what surprised them, and how they grew both physically and mentally along the way.

From first-time RX moments to battling self-doubt mid-workout, this episode dives into the real, unfiltered side of the Open. We talk about the nerves, the community, the breakthroughs, and the moments that remind us why we show up in the first place.

💥 What you’ll hear in this episode:

• What the Open really exposes (strengths AND weaknesses)

• The mindset shift from fear to confidence

• First RX experiences and what they mean

• Movements that need work—and how to approach them

• The power of community when things get hard

• Why the Open isn’t about the leaderboard… it’s about growth

Whether you crushed the Open, struggled through it, or are thinking about doing it next year—this episode is for you.

Because at the end of the day, you can cry… but you can’t quit.

📩 Have an episode idea or want to be featured?
DM us on Instagram @savagelyscaled or email us at [email protected]

And remember…
Don’t be a Karen, be a Sharon—and keep sharing.
Until we meet at the whiteboard again… BYE 💪

Here you go—fully finished and ready to paste:

Episode Title Idea: March Check-In: Progress, Pressure & Chasing Big Goals

Episode Description:
In this episode of Savagely Scaled, we’re wrapping up March with a real and raw check-in on everything that’s been going on—inside and outside the gym.

From busy schedules, birthdays, and big competitions to small daily wins, we break down what progress actually looks like when you’re stacking goals month after month. We talk about consistency, giving yourself grace when things don’t go perfectly, and how those “little” habits—like mobility work, skill drills, and recovery—are starting to pay off in a big way.

We also dive into:

• How setting smaller, manageable goals leads to bigger success

• The importance of skill work vs. just getting stronger

• The mental side of competing and showing up under pressure

• Preparing for big upcoming events (hello April 👀)

• Why confidence and consistency matter more than perfection

This episode is all about growth—physically, mentally, and emotionally—and learning how to trust the process even when it’s hard.

If you’ve ever felt overwhelmed chasing your goals or wondered if the extra work is worth it… this one’s for you.

Remember: Don’t be a Karen… be a Sharon and keep sharing.
Until we meet at the whiteboard again… BYE 💛

📲 Connect With Us:
Follow us on Instagram: @savagelyscaled
Send us a DM—we’d love to hear your goals and what you’re working toward!

Want to be featured on the podcast or our Affiliate segment? Reach out to us directly or email us at: [email protected]

The 2026 CrossFit Open is officially in the books—and we’ve got a LOT to say.

In this episode of Savagely Scaled, Blake and Joyce sit down to break down their full Open experience—from the workouts themselves to the unforgettable gym vibes, themed nights, and everything in between. Whether you crushed your goals, got humbled, or are heading into quarterfinals, this episode is all about reflection, lessons learned, and a little bit of venting.

• 26.1: Wall balls + burpee box jump overs
  → A “simple” couplet that hit WAY harder than expected
  → Leg fatigue, breathing struggles, and that lingering soreness
  → Strategy talk: pacing slower than you think

• 26.2: Lunges, pull-ups, and snatches
  → A more technical, grip-heavy workout
  → The power of singles and smart movement
  → First pull-ups achieved in the gym (we LOVE to see it 👏)

• 26.3: Burpees, cleans, and thrusters
  → A long, grindy, burpee-dominant test
  → Mental strategy vs. physical fatigue
  → Why elites not finishing actually helped mindset

• Theme nights (Rave Night, Emo Punk Night, Color Night 🎨)

• Community energy > leaderboard rankings

• Why the Open is really about showing up for your people

• Shoutout to athletes stepping outside their comfort zones

• Go slower than you think (seriously… slower)

• Small improvements > big expectations

• Compete against yourself, not just others

• Use the Open as a yearly benchmark for growth

• Joyce improves to 80th percentile 🔥

• Blake reflects on balancing weightlifting + CrossFit

• How age divisions and programming affect performance

• Why progress isn’t always linear—and that’s okay

• 8 athletes from the gym advancing 🙌

• What to expect from the next stage

• Skill gaps (hello strict handstand push-ups & bar muscle-ups 😅)

• Strategy: maximize strengths, survive weaknesses

• Why just qualifying is already a huge win

• How to scale with intention (not just to finish)

• Communicating goals with your coach

• Building skills year-round (not just during the Open)

• Turning weaknesses into long-term focus points

• Not the most exciting year—but still effective

• More inclusive programming for a broader field

• Quarterfinals = the real separator

• At the end of the day… the Open is about community, growth, and showing up

• First-time RX athletes

• First pull-ups achieved 🎉

• Quarterfinal qualifiers representing the gym

• Coaches, judges, and the entire community that made it special

If this episode felt like your pre-workout boost:

• Leave us a ⭐⭐⭐⭐⭐ review

• Follow & subscribe so you don’t miss what’s next

• DM us your Open experience or topics you want us to cover

📩 IG: @savagelyscaled
📧 Email: [email protected]

Remember:
Don’t be a Karen… be a Sharon… and KEEP SHARING 💪
Until we meet at the whiteboard again… BYE.

“Pelvic Floor: The Core You’re Ignoring (But Shouldn’t Be)”

Episode Description:

We talk a lot about core strength in CrossFit—bracing, belts, hollow holds—but what about the foundation of it all? The piece most athletes ignore until something goes wrong… the pelvic floor.

In this episode, we sit down with pelvic floor specialists Carol and Andrea to break down a topic that’s often overlooked, misunderstood, and honestly… avoided. From leaking during double unders to unexplained hip or back pain, this conversation dives into what’s really going on and why it matters for everyone—yes, men too.

We get into:

• What the pelvic floor actually is (and why it’s part of your core)

• Common signs of dysfunction you might be brushing off

• How it shows up in the gym (hello heavy lifts + double unders 👀)

• The truth about pregnancy, postpartum, and returning to training

• Why “just do Kegels” isn’t always the answer

• How proper bracing, breathing, and pressure management can change everything

This episode is about breaking the stigma, building awareness, and giving athletes the tools (and confidence) to take control of their health. Because no one should feel embarrassed, confused, or limited by something that can be addressed and improved.

If you’ve ever experienced symptoms, questioned what’s “normal,” or want to perform better in the gym—this is your sign to listen.

💥 Share this episode with a friend, your gym buddy, or someone who needs to hear it.
💬 And if this was your swig of pre-workout, don’t forget to leave us a review!

📩 Want to be on the show or have a topic you want us to dive into?
DM us @SavagelyScaled or email [email protected]

Remember… don’t be a Karen, be a Sharon and keep sharing.
Until we meet at the whiteboard again… BYE.

This week on Savagely Scaled, we sit down with Pam, Cameron, and Savana to talk about their experience taking on the challenge of HYROX. From how they first heard about the competition to what it was like stepping onto the race floor, they share what drew them to one of the fastest-growing fitness competitions in the world.

We dive into what HYROX actually is, what the race looks like, and how it compares to the style of training many of us know from the gym. They break down the workouts, the mental game, and the moments during the race that really tested them.

We also talk about preparation, race-day nerves, and the feeling of pushing through when your legs are burning and the finish line is still ahead. Whether you're curious about signing up for your first race or just want to hear what the experience is really like, this episode gives you an inside look from three athletes who stepped up to the challenge.

If this episode is your swig of pre-workout before the gym, don’t forget to follow, subscribe, and share with a friend who loves fitness just as much as you do.

If you have an episode idea you want us to dive into, or if you’re an affiliate who would like to be featured on our Affiliate Segment, send us a DM on Instagram @savagelyscaled or email us at [email protected].

Until we meet at the whiteboard again… BYE! 💪

This one is real.
Not a PR recap. Not a hype-you-up-for-the-Open episode.

This is the honest conversation.

In this episode, Blake and Joyce dive into the quiet side of CrossFit — the gray area that no one talks about enough. The burnout. The comparison spiral. The “why am I even here?” moments. The weeks where life stacks up, the kids get sick, you miss sessions, and suddenly you feel behind.

We talk about:

• Overtraining vs. undertraining (and how both can be mental before physical)

• The pressure to keep up with everyone in class

• Ego, scaling, and why modifying isn’t weakness

• Rest days and the guilt that comes with them

• Travel, nutrition struggles, and losing momentum

• Injury setbacks and rebuilding from scratch

• The comparison trap that makes people quit

• How set programming, community, and communication can pull you back from burnout

Joyce opens up about overtraining tendencies, fueling mistakes, and navigating the mental side of being an athlete. Blake reflects on questioning her identity in CrossFit, the fear of falling behind, and what finally helped her find balance again.

If you’ve ever:

• Dreaded walking into the gym

• Felt like everyone else is progressing faster

• Wondered if you’re training because you love it or because you don’t know who you are without it

• Thought about quitting (even quietly)

This episode is for you.

Because you can love something and still need to change how you do it.
You can compete and still rest.
You can be driven and still be balanced.
And scaling? It’s not a dirty word — it’s a superpower.

If this episode is your swig of pre-workout… or your permission slip to rest… hit that follow button.

🎧 Listen on Spotify, Apple Podcasts, iHeartRadio, Amazon, or YouTube.
⭐ Leave us a 5-star review — it helps more than you know.
📩 Want us to deep dive into a topic?
📍 Want your affiliate featured in our Affiliate Segment?

DM us @savagelyscaled
or email us at [email protected]

Remember — don’t be a Karen… be a Sharon.
And until we meet at the whiteboard again… BYE.

💥 Episode 77: “Stack the Wins: February Check-In & Locked-In for What’s Next”

Video 12 is HERE and this one is all about momentum.

In this episode of Savagely Scaled, we sit down for our February goal check-in and let’s just say… this year feels different.

We talk about:

🔥 Blake staying consistent with creatine and dialing in her 9:30pm bedtime routine (and what happens when she doesn’t)
🔥 Adding post-workout stretching and what it really takes to protect your body long-term
🔥 Joyce hitting her hydration goals (160oz a day 👀) and how that’s impacting performance
🔥 Toes-to-bar progress, chest-to-bar wins, and getting invited to train with Coach Dave & Coach Jason
🔥 Why having a competition on the calendar changes EVERYTHING
🔥 The difference between “wanting to be better” and actually structuring your life to get there

We also dive into something real:
Sometimes you don’t need more motivation — you need a date, a deadline, and a reason.

With the CrossFit Open around the corner, Blake heading to Salt Lake City in April, and NCC prep in full swing, we’re stacking goals month by month instead of trying to fix everything at once.

This episode is about:

✔️ Realistic goals
✔️ Accessory work that actually matters
✔️ Figuring out what season of life you’re in
✔️ And understanding that if you’re not making time for it… you might not be ready for it (yet)

If you want to:

• Be featured on our Affiliate Segment
• Suggest an episode topic for us to deep dive into
• Share your monthly goals so we can hype you up
• Or just tell us if we PR’d this episode or totally no-repped it

You can reach us here:

📩 Email: [email protected]
📱 Instagram: @savagelyscaled (DM us!)

You can also leave a ⭐⭐⭐⭐⭐ review on Apple Podcasts, comment on Spotify, or share the episode to your stories and tag us so we can repost you.

If this podcast is your swig of pre-workout, make sure you hit follow and keep sharing.

And remember…

Don’t be a Karen, be a Sharon…
Until we meet at the whiteboard again. 💪🔥

📲 Want to Connect With Us?

If you want to:

• Be featured on our Affiliate Segment
• Suggest an episode topic for us to deep dive into
• Share your monthly goals so we can hype you up
• Or just tell us if we PR’d this episode or totally no-repped it

You can reach us here:

📩 Email: [email protected]
📱 Instagram: @savagelyscaled (DM us!)

You can also leave a ⭐⭐⭐⭐⭐ review on Apple Podcasts, comment on Spotify, or share the episode to your stories and tag us so we can repost you.

If this podcast is your swig of pre-workout, make sure you hit follow and keep sharing.

And remember…

Don’t be a Karen, be a Sharon…
Until we meet at the whiteboard again. 💪🔥

In Episode 76, we break down what it means for CrossFit HQ to remain on the market, what potential ownership changes could mean for affiliates, competitions, and everyday athletes — and why uncertainty at the top doesn’t have to shake the foundation of your local box.

But it’s not all question marks.

There’s also BIG and exciting momentum happening in the Adaptive division — including major news coming out of Kansas that continues to push inclusion, opportunity, and visibility forward in our sport.

We dive into:

🔥 CrossFit still being for sale — what we know
🏠 What this could mean for affiliates and members
🏆 Stability vs. evolution in the sport
♿ Major adaptive developments happening in Kansas
💬 Why the adaptive division might be one of the strongest areas of growth in CrossFit right now

As always, we’re not just talking headlines — we’re talking impact.

Because CrossFit isn’t just owned at the top.
It’s built from the floor of your gym.

If this episode is your swig of pre-workout, share it with your gym crew.

Have a topic you want us to deep dive into?
Want to be part of our Affiliate Segment?

DM us @savagelyscaled
or email us at [email protected]

Don’t be a Karen, be a Sharon and keep sharing.

Until we meet at the whiteboard again… BYE.

In Episode 75, we sit down and take a deep dive into Joyce’s journey to the Northern California Classics (NCC) — from the initial spark that made her want to sign up, to the work, mindset shifts, and determination it took to earn her place on the competition floor.

Joyce breaks down what the Northern California Classics is, why this competition stood out to her, and why she felt called to pursue it at this point in her CrossFit journey. We talk through the preparation process, the nerves that came with putting herself out there, and the mental battles that showed up alongside the physical ones.

This wasn’t just about participation — it was about execution. During the qualifying stage, Joyce secured one event win and two Top 5 finishes, a testament to trusting the process, staying consistent, and believing in the work being done behind the scenes. Each workout brought lessons, confidence, and clarity about why she continues to chase growth in this sport.

With the Northern California Classics taking place this May, this episode marks the beginning of a new chapter. We’re excited to bring you along for the rest of the journey — the training, the adjustments, the highs, the challenges, and everything that comes with preparing for a major competition. This is just the start, and we can’t wait to share what’s ahead.

This episode is for anyone who’s ever questioned if they were ready, wondered whether to sign up, or needed reassurance that progress isn’t always immediate — but it is always earned. Joyce’s story is a reminder that showing up, staying patient, and trusting the process can lead to some incredible moments.

If this episode is your swig of pre-workout before a workout, a lift, or a big decision — welcome, you’re in the right place.

Have an episode you want us to deep dive into?
Interested in being featured on our Affiliate Segment and sharing your gym’s story?

📲 DM us on Instagram @savagelyscaled
📧 Email us at [email protected]

Don’t forget to subscribe, follow, leave a review, and share this episode with someone who needs that extra push.

Until we meet at the whiteboard again… 💥

The CrossFit Open is back — and we’re breaking down the best, worst, and most unforgettable Open workouts we’ve lived through over the years.

In this episode of Savagely Scaled, Joyce and Blake dive into Open workouts they never want to see again, the ones they surprisingly loved, and why the Open still matters no matter where you fall on the leaderboard. From burpee box jump nightmares and thruster-heavy tests to workouts that brought PRs, puke buckets, and pure adrenaline, we’re reliving it all.

We talk about:

• Our most dreaded Open workouts (and why they still haunt us)

• Favorite Open tests that played to our strengths

• How the Open challenges you mentally just as much as physically

• Why showing up is already a win

• RX vs scaled vs foundations — and why comparison kills the experience

• Friday Night Lights energy and the magic of community

• How the Open reveals what you should focus on for the rest of the year

Whether this is your first Open or your tenth, this episode is a reminder that the Open isn’t just about scores — it’s about courage, growth, and doing hard things alongside people who have your back.

✨ Sign up. Show up. Celebrate the wins — big or small.

If this episode is your pre-workout, don’t forget to subscribe, leave a review, and share it with your gym crew.

📩 Want to be part of our Affiliate Segment or have a topic you want us to cover next?
DM us on Instagram @savagelyscaled or email [email protected].

Remember: Don’t be a Karen, be a Sharon — and keep sharing.
Until we meet at the whiteboard again… BYE 👋