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James Fyles

@james_xlab

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In person and online CrossFit Coach 🏋️
I help intermediate CrossFitters learn new skills and break through to RX 🤸‍♂️
DM me to get started 💻

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What I offer: Personalised programming🏋️‍♀️

Personalised programming is ideal for anyone who has more specific goals, and is happy training more on their own

It is THE fastest way to achieve specific goals due to being fully designed for YOU, taking in to account your age, gender, current ability, injury history, stress, diet and sleep

I program reactively, which means one week at a time. While there is a general structure, I make adjustments each week based on the previous weeks feedback, feeling a bit rundown? No worries, I'll drop a bit of intensity. Got a niggle in the elbow? Let's take out any aggravatimg exercises for a little while

I also leave video feedback on all of your workouts, giving technical feedback to ensure you're moving well, and progressing faster

Every 6 weeks, we sit down and have a chat a our training in depth, as well as your life outside of the gym to make sure we're aligning things appropriately to keep you on the gain train 💪🚂

If this sounds like something you're interested in, DM me or drop me an email at jamesfylesfitness@gmail.com

#Xlab #XLabCrossfitWorthing #FitLabWorthing #Crossfit #weightlifting #olympiclifting #cardio #individualcoaching #programming #personaltraining #PT #fitness #competing #fitfam #instafit #worthing #horsham #onlinetraining #onlinecoaching #HWPO by @james_xlab

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4 years ago

Shout out to @troypowerfitness, my longest running client, and all around badass

Year on year, he has improved, culminating in this year's Age group semi finals, coming in 4th in the UK, 20th in Europe and 118th in the world in the 55-59 category

He puts the work in day in, day out, and inspires me with the effort that he gives the program. Sadly, most people have given up on their physical capabilities long ago at this stage of life. He's a testament to what can be built in the later half of your life. All about the long game.

Its an honour to Coach you Troy, keep pushing 💪👊

#Xlab #XLabCrossfitWorthing #FitLabWorthing #Crossfit #weightlifting #olympiclifting #cardio #individualcoaching #programming #personaltraining #PT #fitness #competing #fitfam #instafit #brighton #worthing #horsham #onlinetraining #onlinecoaching #HWPO by @james_xlab

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3 years ago

2 opposite things can be true at once

And using the positives from both, is the key to progress.

In training, some people are obsessed with the here and now, the training session in front of them.

Others are obsessed with the long term, with the future progress and where they will be

Using both to your advantage is key

We want to train well today, and we also want those sessions to be building towards something in the longer term

We want to squat heavy today, without completely ruining ourselves and leaving nothing in there for next week

Because if we stack enough weeks, we will get that PR eventually

Use both to your advantage, rather than only 1, or worse, beating yourself down mentally with both

#IndividualCoaching #crossfit #hyrox #functionalfitnes by @james_xlab

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a day ago

I hope we do you proud every year.

5 years feels like 10, and yesterday, at the same time.

You are missed every day.

Rest in Peace Ciara Murphy 💙

Tada gan irracht by @james_xlab

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a month ago

***What was the biggest challenge along the way?

So many challenges…. biggest challenge has always been balancing work and gym and just life in general. Programming is more about what you can recover from effectively session to session, week to week.

***What helped you stay consistent when motivation was low?

Motivation came from my coach James and the people that I train around - it helps keep things in perspective.
Sometimes it was just about turning up and getting it done - it always build towards the end result.

***How does achieving this goal make you feel, and what has changed because of it?

⁠I felt like finally I’ve done it, I worked hard for it
I felt like I deserved to hit it.
And just gave me a different perspective of my training - the week before I missed multiple times at 90kg. It’s helped me understand that a bad session doesn’t mean you aren’t making progress, it’s just exactly that - a bad session. So park that feeling, and keep turning up

Watch this space… I’m certain this won’t be the last post from this man this year! Congratulations! taken in XLAB CrossFit Worthing by @james_xlab

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2 months ago

Skill development, CrossFit and Sport

I think CrossFit changed the fitness industry in many ways, but one of the key ways, was opening people up to learning new skills

Challenging your mind and body to coordinate a new pattern is not only good for your body, but it helps to keep your brain sharp and literally retain grey matter as you age

I think it’s quite sad to think that most people stop learning new things as they age, and physical skills is an area that many people could be using to work on this

There is a real joy to getting your first reps of a movement that you have been working on for months

Hours upon hours of practice coming together and giving you something that you couldn’t do before

Coaches are integral to this, as without them you could be practicing completely the wrong drills, or not getting the feedback that you need, and so are more than worth their cost when trying to gain those first reps

If you’re looking to get your first skills, drop me a DM so we can make a plan on how to do that

#IndividualCoaching #CrossFit #FunctionalFitness #Hyrox by @james_xlab

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2 months ago

Saturday Squad workout 🔥

For time:
200m Run
20 Power cleans @45/32.5kg
12 Pull ups

200m Run
15 Shoulder to overhead
12 Toes to bar

200m Run
10 Power snatches
12 Chest to bar pull ups

200m Run
5 Thrusters
6 Bar muscle ups

After a few weeks of inconsistency due to deloading and time away, Saturday squad workouts are back on the menu

This wod was all about testing your barbell cycling ability, but the real test was could you keep the Gymnastics unbroken. We’re rebuilding kipping volume so numbers are lower at the moment while we do that.

In 6-8 weeks we will do a beefier version of this to check in that that capacity is on the up 📈

Then we followed it up with some great food at @finchworthing - weekend started right!

#IndividualCoaching #CrossFit #FunctionalFitness #hyrox by @james_xlab

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3 months ago

‘Am I good enough for Individual Coaching?’

The belief that you’re not good enough for coaching is one that is generally born from comparison to others.

The reality is that if you are motivated and willing to put in the work, the sooner you adopt an individualised approach, the faster you will improve.

If you’ve been struggling for months and years to get your first pull ups, double unders and that elusive muscle up, are you going to carry on wishing?

Or do you want to work with someone with over 10 years in the sport, who’s helped hundreds of people just like you do those things?

If you want to know more, drop me a DM

#IndividualCoaching #CrossFit #FunctionalFitness #hyrox by @james_xlab

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3 months ago

@barnie_lyons welcome to the 100kg Snatch club 🏋️‍♂️🤝

I’m so proud of the work that Barnie has put in, this has been the best part of 2 years of work. PBs are hard fought when you have 2 jobs.

The big keys for his success here:

1) dialling back his conditioning intensity to focus on strength

2) working on his receiving position with paused snatches, Snatch balance and overhead squats

3) finding a balance between good technical reps, while also being aggressive when it came to heavier weights

We’ve had a few close calls when going for this a few other times, but I knew he had this if he could line up a solid couple of months of training. Having his wisdom teeth out the week before wasn’t ideal, but he still got it done.

Well done Barnie, the hard work paid off 💪

#crossfit #functionalfitness #individualcoaching by @james_xlab

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4 months ago

As always better late than never 😂

Rainhill Spring 2026 finals

Qualifying in second in RX meant that the pressure was on from the off. But it’s not about where you qualify, it’s about what you can do on the day.

Event 1, kicking off with a max out. Failed my last OH squat at 100kg, not ideal, and took a lot out of me. In hindsight, I should have left it at 97.5 and saved my energy, taking joint third on this.

Going in to the 2 minutes max snatches I was gassed, and what should have been one of my better events, ended up being my worst finish of the day in 20th. Clawed back a 15th on the 2 minute bike but the damage was done.

Seeing I was in 13th after half the events wasn’t ideal. But that’s the way it goes sometimes, and you have to adapt.

The goal changed from trying to podium, to just trying to make the final.

Wod 4 I pulled out a 5th thanks to solid pacing and loving handstand push ups

Wod 5+6 were a slog, running and body weight movements aren’t exactly my jam. Happy to take a 17th and a 9th here.

Quads cramped so hard I couldn’t stand up at one point 🫠

Managed to scrape in to the final which was heavy deadlifts and bar muscle ups, lovely combo!

I’ll take 7th overall after a poor performance early doors.

Some major lessons learned, but still had a brilliant time, especially watching the whole XLAB team perform so well and bring the vibes all day.

A huge thank you to all of the @therainhilltrials team, these events are awesome, will be back next year I’m sure!

Time to build that engine 🏃‍♂️

#crossfit #functionalfitness #competition by @james_xlab

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4 months ago

@therainhilltrials Spring 2026 🏋️🤸🏃‍♀️

So incredibly proud of @esmenewton @bernardokaeyeboah @victoriasmithyeboah @daismarshcoaching @gazzaaw

Esme made the jump in to a national competition at intermediate level, holding her own in some challenging work outs

Bernard did the same in the scaled category (not sure how wall walks are scaled though), we’ve worked hard on building his engine and it held up well over the day

This is Daisies second Rainhill, and in a year she’s gone from Intermediate to RX, all while working full time and doing her degree, no mean feat!

Adam qualified in 8th, and climbed to 4th on the day, taking second in the final workout which we wouldn’t have called a wheel house workout for him

And Vicky put on a dominant performance, having 1st place wrapped up even before the final workout. She’s a mum in her 30s, who only a few months ago was struggling a back Injury. A huge inspiration in my eyes!

An honourable mention goes to @mattbrown120 who qualified in the RX category in 7th, but had to pull out due to a shoulder injury. He still showed up and supported, bringing the drunken uncle vibes 😂

Days like this are why I absolutely love my job and the people I get to work with. Seeing them put in to practice the training and strategy work that we do every week is just awesome, and representing @xlabworthing

#individualcoaching #competition #crossfit #functionalfitness by @james_xlab

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5 months ago

Another way to think about this:

Why can one athlete do more or move faster than another? The reps cost them less. One athlete is using 250w of power per rep, the other is only using 200w. That means it’s costing 20% less per rep.

We know that one of the main ways we train this is by doing a large volume of reps at SUBMAXIMAL paces.

Why submaximal? Because it’s way less fatiguing, which means we can come back and do it again more often, allowing for more repetition. More repetition means more efficiency and less cost per rep over time.

#crossfit #functionalfitness #individualcoaching #coach #crossfitcoach by @james_xlab

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5 months ago