The 4th Pull Podcast

The 4th Pull Podcast power by CrossFit Federal Hill is your source for all things Strength and Conditioning. We will cover everything from olympic weightlifting to stretching. We will have top coaches, athletes and gym owners on the show to share their knowledge of the sport. Our goal is to provide information to help you get stronger and faster! For more info check out
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The 4th Pull Podcast



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Now displaying: November, 2016
Nov 22, 2016

Jaime Hagiya, co-owner of Torrance Training lab in Torrance, California, joins us on the show today. Jamie is an experienced CrossFit athlete having qualified for regionals the last 4 years and making it to the CrossFit games in 2016. She is a former collegiate and professional basketball player at USC where she led the team to 2 NCAA tournament appearances. She then went on to play professionally in Greece and Spain.
At 5’3”, Jamie has been told time and time again she would never make it as a basketball player but she has proved everybody wrong by playing at USC and beyond. This same intensity and grit learned on the basketball court has been transferred to CrossFit where she is now one of the sport’s most recognizable and successful athletes.
From 2012 to 2016, Jamie had many setbacks including the tearing of her hamstring and rupturing of her Achilles tendon. Injuries and setbacks are a tough experience for any athlete and we talk about battling through these tough times and how to get back on track as soon as possible.
Jamie also posted a viral Instagram post about body image. We dive into body image and the struggle that even athletes sometimes can have with this subject. Check out this viral post here
Remember if you enjoy the show head over to our website and sign up for our mailing list. Each month we are giving away a free T Shirt if you are registered!


0:57 Jamie Hagiya Introduction
3:18 Jamie’s Basketball Career
6:15 Fighting a Chip on your Shoulder
7:17 Influence of Grandparents
9:09 Getting Started with CrossFit
13:17 Transitioning to CrossFit
14:55 Tearing a Hamstring
17:34 A Competitive Spirit
20:42 First Coaching Experience
22:47 Tearing an Achilles
28:25 Training Schedule for The Open
32:12 Hiring a Coach
38:05 CrossFit Games Experience
41:09 Viral Instagram Body Image Post
45:41 CrossFit Nutrition
50:48 Contacting Jamie



Contact Jamie:

Nov 15, 2016

I’m thrilled to welcome Marcus Filly to the show today. Marcus is an accomplished CrossFit games athlete and member of the Phoenix Rise. In addition to this, he is the founder of Revive RX, a supplement company based out of San Francisco, California. Marcus is a coach at heart but also an extremely strong athlete.

Marcus grew up in the San Francisco Bay area and played multiple sports in his youth. He then went on to study at the University of California, Berkeley and earned a degree in molecular and cell biology. After this he completed a year of medical school in Ohio before becoming involved in CrossFit full time.

Marcus has been a health and fitness coach for 8 years since leaving Medical School. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several regionals athletes.
Today we talk about Marcus’s past experience with sports and how it compares to the mindset of the CrossFit World. Marcus played division one college soccer and had a very different experience with this sport as opposed to CrossFit. Hear him compare and contrast these experiences and training methods.
We also talk about the value of rest and when it is necessary to take time off from competition. Marcus took time off in the 2015 season for overtraining despite how difficult it was to take a step back.
Marcus has also launched a supplement company, Revive RX. Learn more about how his background helped him launch this company and how it is helping other athletes today.


1:07 Marcus Filly Introduction
2:48 Educational & Sports Background
5:32 Collegiate Sporting Experience
7:42 Finding CrossFit
9:59 First CrossFit Workout
13:25 CrossFit and Medical School
14:54 Leaving Medical School
17:16 Tipping Point to Pursue CrossFit
19:16 A Cross Fitters Personal Life
21:32 Finding a Mentor
25:11 Learning from Overtraining
29:39 Consumed by CrossFit
32:24 Revive RX Supplements
38:25 Contacting Marcus


Contact Marcus:

Nov 3, 2016

Anders Varner joins us today from Anders is a former affiliate owner of CrossFit Pacific Beach in San Diego, California. He is a certified functional strength coach, has a level two certification, and is the author of 2 eBooks and hundreds of articles. He recently sold his gym and is working on two new projects which include The Low Back Fix and Adaptive Athletes.

Today we reminisce about the good old days of CrossFit back in San Diego, and how he got his start with CrossFit. We also talk about his new project, The Low Back Fix, which is an online platform that combines physical therapy and strength training to fix low back pain.

The other new project Anders is involved with is the CrossFit Adaptive Athletes Course. This course focuses on a segment of the population which is often overlooked. Anders helps teach others how to coach and approach these athletes and how best we can help them.

Be sure to join Anders Nov. 19th & 20th in San Diego and Dec. 3rd & 4th in Denver for his Adaptive Athlete Course!


2:48 Anders Introduction
3:22 The Beginning of CrossFit
4:50 Experience at Regionals
7:15 Evolution of CrossFit
8:20 Adaptive Athletes and CrossFit
15:00 A Stroke Strikes Young
16:34 Adaptive Athletes Inspiration
18:56 How to Interact with Adaptive Athletes
25:24 Adaptive Athletes Course
26:23 Low Back Fix Project
29:28 Treating the Symptoms
35:09 Functional Fitness
37:35 The Assessment Process
39:20 The Best Assessment Single Leg Deadlift
42:00 Contact Anders


Contact Anders: