Shows
#9Nation PodcastEp. 36 Achieving Proper Intensity In Lifting and MetconsIt’s a fact: Our bodies are different EVERY day. 🔀
Some days we feel ready to run through walls 🦏 and others we’re lucky to even drag ourselves to the gym. 🦥
But that natural fluctuation can make it really hard to choose the version of the workout that is best for you, today. 🤔
🎙On this week’s #9NationPodcast, coaches Kyle and Dane tackle how to modify your workouts so every day is a win, whether you’re tired, injured, or feeling strong AF. 💪
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2021-07-1436 min#9Nation PodcastEp. 35 What is your "Why"?🎙NEW EPISODE🎙
This week's podcast topic is one that's elusive. 🧐
We feel like we can do ANYTHING when we have it. 🤩 We tend to struggle when it’s gone. 📉And it can feel like our fitness success depends entirely on finding more of it. 😫
We're talking ✨MOTIVATION✨!
Coaches @dane_leavy and @kradunefitness dive into how to get clear on what will make YOU show up to the gym (even on the days you really don’t want to).
🎧 Listen...
2021-06-2643 min#9Nation PodcastEp. 34 The Secret To Attacking Your WeaknessesIn todays episode we brought Coach Gabe in to chat with us about the benefits of working with a personal trainer and how attacking your weaknesses help you break through plateaus and achieve your goals!
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2021-06-1731 min#9Nation PodcastEp. 33 Can't Is Not an Option with Coach Lois“Can’t” Is Not an Option
0:00 - How Lois started CrossFit
5:00 - Why “can’t is not an option”?
10:00 - Competing in CrossFit
16:00 - Personal Training and Coaching
20:00 - Resiliency
24:00 - Try things that you think you can’t
28:00 - CrossFit Adaptive Games
31:00 - Try things that you think you can’t
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2021-06-0235 min#9Nation PodcastEp. 32 Running Is A SkillSpoiler alert: Running is a skill.
Like anything in CrossFit, to become better at the skill of running takes practice, honing technique, and using the proper tools.
So why do so many of us assume we’re either good or bad at running, full stop?
Coach Megan Holmes, a former collegiate cross country and track athlete breaks down common running faults, talks running shoes, and shared some insights on how to get better at one of CrossFit’s most dreaded exercises (just in time for Murph!).
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2021-05-2639 min#9Nation PodcastEp. 31 Mental Health with Coach Joe (Part 2)Ep. 31 Mental Health with Coach Joe (Part 2)
Show Notes:
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2021-05-1220 min#9Nation PodcastEp. 30 CF9 News, Updates, and Workshops!Show Notes
0:00 - LMNT Electrolytes for sale at CF9
1:50 - Why you need salt/sodium
4:00 - Clean electrolytes
4:50 - LMNT flavors
7:30 - Dane’s muscle cramp story
8:30 - New “chalk socks” at CF9
10:00 - CF9 Ice Shakers
11:25 - Victory Grips at CF9
12:15 - CF9 Victory Grips 10% Discount Code: “Crossfit9-10”
12:45 - Memorial Day Murph Event (link)
14:20 - Kipping Workshop (pull-ups, toes to bar) - Saturday May 8th at 11:30am
16:50 - Breathwork Workshop - Sunday May 23rd at 11:30am...
2021-05-0530 min#9Nation PodcastEp. 29 Mental Health with Coach JoeWhen the pandemic hit, Coach Joseph Gay (@josephmichaelkenneth) was brand new to New York City.
So on top of the isolation of being new in town, Joseph was also physically confined to his apartment. And like many of us, his mental health took a hit.
🎙 On this week’s #9NationPodcast, Joseph tells us how he coped, and found a passion for fitness in the process. (Spoilers: #CrossFit9 at-home workouts were a key factor!)
Show Notes
0:00 - Introduction - Mental Health and Fitness
1:45 - Brief background of Coach...
2021-04-2818 min#9Nation PodcastEp. 28 Physical Therapy and CrossfitPhysical therapy may sound like it’s at odds with high intensity exercise, but on this week’s #9NationPodcast, we deep dive on how the two can (and should) harmoniously co-exist.
CrossFit9 Coach (and Doctor of Physical Therapy!) Katie Ihlenfeldt joins us on this week’s episode to answer questions like:
When should I see a physical therapist?
How can an assessment help me stay healthy?
How should I transition from physical therapy back to the gym?
And many more!
Show Notes
0:00 - Intr...
2021-04-2222 min#9Nation PodcastEp. 27 Daily Movement with Coaches Dane and Gabe‼️ Being fit is about more than the weight you throw around in the gym. ‼️
👣 At CrossFit9 we know that moving well - and often - over a lifetime leads to long term health.
❓So what should you be doing to complement the work you do inside the gym?
🗣 On this week’s episode, Coach Gabe joins Coach Dane to share some quick daily movements habits to incorporate into your routine.
Show Notes
0:00 - Moving more throughout the day
1:40 - Non- Exercise Activity Thermogenesis (N.E.A.T.)
3:0...
2021-04-1519 min#9Nation PodcastEp. 26 Intuitive Eating with Coach GabeIntuitive Eating is the newest buzz term in nutrition. 🍽️
It's a fancy term, but for some, eating without guidelines can feel like a pipe dream. And what about the rest of us whose intuition simply isn't that great yet? 🤔
On this week's #9NationPodcast, Coach Gabe (@gabekrepper) shares how he approaches Intuitive Eating with his nutrition clients, and Dane (@dane_leavy) reveals how he makes this lifestyle work for his own nutrition needs.
Show Notes
0:00 - Intuitive eating “well”
1:45 - Working towards intuitive
4:05 - Eliminating and adding foods in your diet...
2021-04-0819 min#9Nation PodcastEp. 25 Friday Night Fights: 21.3 and 21.4 EditionIn this episode, Kyle and Dane talk about the conclusion of The CrossFit Open, the final two workouts (21.3 and 21.4), how to be more self aware in your workouts, and utilizing your coaches knowledge and experience!
Show Notes
0:00 - Introduction - The Open is over
1:00 - 21.3 and 21.4
2:30 - Friday Night Fight Post Apocalyptic Theme
4:00 - Heavy Barbell Complex
5:10 - Next stage - Quarter finals
7:30 - Coach Dane’s 21.3 first attempt
9:30 - Being self aware during your workouts
10:35 - Modifying in...
2021-03-3118 min#9Nation PodcastEp. 24 Friday Night Fights: 21.2 EditionOn this episode of the #9Nation podcast, we talk all things CrossFit Open 2021. Catch this recap episode of 21.2, our Friday Night Fight theme of the week, and what to look forward to for 21.3! And don’t forget to wear your post apocalyptic attire this Friday.
Show Notes
0:00 - Thoughts on CF Open 21.2
1:10 - Recording workout score
4:51 - Friday Night Fight Event Recap
6:44 - Kyle’s new member consultation
8:00 - Heat 3
13:34 - 21.3 Friday Night Fright
14:30 - 21.3 Predictions
17:00 - Conc...
2021-03-2417 min#9Nation PodcastEp. 23 Friday Night Fights: 21.1 EditionIn this week’s episode, Dane and Kyle discuss the beginning of the 2021 CrossFit Open. They talk about the workout, the community events around The CrossFit Open, what they think is coming next for 21.2, and why you should attend our CF9 Friday Night Fight!
Show Notes
0:00 - Intro to CF Open 21.1
2:30 - Wall Walks
3:40 - Sunday Morning Gymnastics
5:15 - Kyle’s 21.1 experience
5:50 - Friday Night Fight
7:30 - 5:30pm 9HIIT Class
8:00 - Spectators, supporters, community
10:00 - Costume themes
11:00 - Kyle’s post...
2021-03-1721 min#9Nation PodcastEp. 22 CF9 News, Updates, and Q+A with Coaches Kyle and Dane0:00 - Topic suggestions
1:45 - New coaches joining the team
2:20 - Grit Squad top spot…
3:40 - CrossFit Open - Friday Night Fight
4:43 - Judging for the Open
7:30 - Costume Themes
11:30 - MyZone updates
12:40 - Subway’s tuna (article)
14:15 - CrossFit news - No Bull
15:30 - The Questions
16:00 - Deadlift vs Sumo Deadlift
20:30 - Is the overhead squat unnatural? Why do we do it?
24:30 - Range of Motion Assessments - Free service we offer
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2021-03-1027 min#9Nation PodcastEp. 21 Boosting Your Metabolism with Coach GabeShow Notes:
0:00 - Introduction
0:50 - Undereating and its effect on metabolism
3:00 - Muscle and metabolism
5:00 - Importance of carbs
5:55 - Repairing your metabolism
8:10 - Mindset and increasing food intake
9:00 - Eating more and getting better results
10:50 - Eating enough in order to cut calories
11:35 - Avoiding crash diets
14:00 - How to tell if your undereating
14:30 - What to do if you are undereating (Nutrition coaching w/ Gabe & Kyle)
15:00 - Importance of protein for...
2021-03-0316 min#9Nation PodcastEp. 20 Diversity, Equity, and InclusionEpisode 20. Diversity, Equity and Inclusion
On this week’s episode of the #9Nation podcast, Coach Byron joins Coach Kyle to talk diversity, equity, and inclusion in the fitness space. This conversation details Byron’s own experience joining CrossFit9, the importance of impactful inclusion in the fitness industry, and what barriers remain in welcoming more LQBTQ+ athletes and BIPOC athletes to our community.
#9NationPodcast #Crossfit9 #Crossfit #DEI
Show Notes
0:00 - Introduction
2:00 - How Byron ended up at CF9
5:00 - Initial perceptions of CrossFit
8:30 - Trying the gym...
2021-02-2446 min#9Nation PodcastEp. 19 The OPEN is Coming!The 2021 CrossFit Open is coming! Check out this week's episode of the #9Nation Podcast to get all of the details on this annual world-wide event that starts March 11.
Coaches Dane and Kyle break down everything you need to know about the 2021 Open, how it works at Crossfit9, and why you should participate - even if you don't consider yourself a competitive athlete.
Listen in to get the scoop on our intramural Open, important upcoming announcements, and more!
Show Notes:
0:00 - Intro - CF9 Night Out, Grit Squad
2021-02-1724 min#9Nation PodcastEp. 18 Danes Social Media TakeoverOn this weeks episode of 9Nation Podcast we talk all things Dane! Take a look behind the scenes of Danes Instagram takeover, a deep dive into his nutrition habits, and find out if Dane is actually TOO fit for his Myzone? Check it out!
Show Notes
0:00 - Intro to the Instagram Takeover
1:00 - Behind the scenes nerves
2:00 - Dane’s nutritious breakfast
2:51 - MyZone pairing to Garmin watches
4:21 - Being too fit?!?
5:25 - Intro to the questions
6:33 - Abs in the kitchen or the...
2021-02-0326 min#9Nation PodcastEp. 17 Myzone!On this weeks episode of the 9Nation Podcast, Coaches Kyle and Dane talk about all things Myzone! We use Myzone Heart Rate monitors at Crossft9 as a measure of intensity for more effective workouts. Listen to the episode to learn more!
Show Notes:
1:00 - Intro discussion
3:50 - What is MyZone? (And how to get one!)
6:30 - Why use MyZone?
7:00 - Color tiles, individualized stats
9:00 - Use INSIDE and OUTSIDE of the gym
10:00 - Dane uses his MyZone on the Echo Bike
11:10 - MyZone “Zo...
2021-01-2724 min#9Nation PodcastNew Years ResolutionsNew year means new goals! Coaches Dane and Kyle sit down to chat about goal setting and how you can set yourself up for success in 2021!
Show Notes:
0:10 – Introductions – Coach Dane and Coach Kyle
0:24 – New Years Resolutions, What are our Goals?
3:07 – Best practices for goal setting
6:10 – What are S.M.A.R.T goals?
11:30 – Long Term benefits
14:30 – Naked and Afraid diet?!
17:01 – Happy New Year!
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2021-01-2017 min#9Nation PodcastAll about the January Whole Life Challenge 2021If your 2021 needs a healthy habit tune-up, then we highly recommend the Whole Life Challenge to get and stay on track.
This 6-week, gamified, holistic approach is one we whole-heartedly endorse at CrossFit9. And we're doing it as a team, so you'll have a group to lean on for accountability and questions.
In today's #9Nation Podcast episode, Coaches Jacqueline MacNeil and Gabe Krepper discuss everything you need to know if you're curious about the Whole Life Challenge!
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2021-01-1109 min#9Nation PodcastMeet Coach Kyle2020 brought us many things ranging from "meh" to "oh hell no". But one of the great things to emerge from the shutdown earlier this year: It brought us our newest full-time coach, Kyle Radune!
While some of you have met Kyle in class, you might not know the depth of knowledge he brings to our team, nor his inspiring background story. He's much more than a friendly face!
This week Coach Dane sits down with Kyle to talk about how he crash landed at CrossFit9, how he can help our 9'ers, and how his own...
2020-12-2327 min#9Nation Podcast3 Super-Simple Food Prep TipsWhen it comes to winning with nutrition, food prep can make or break your efforts. And it's easy to not know where to begin.
Today Lindsay interviews Coach Gabe (whose food prep game is Instagram-famous!) to get his top three tips for food preppers who are just getting into the game.
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2020-08-2714 min#9Nation PodcastIntroducing Our Gymnastics Class!Our August Specialty Class is here by popular demand: Gymnastics!
When it comes to all-around coordination, body control, and spatial awareness, gymnasts rule the athletic world.
In CrossFit we might not ask you to do back handsprings, but having a good grasp of the fundamentals can be helpful with nearly every aspect of your movement, bodyweight or not.
Host-Coach Megan sits down with our resident gymnastic specialist, Coach Dane, to talk all about our newest class.
If you're interested, join us Sundays 10:30 AM during August. Be sure...
2020-08-0612 min#9Nation PodcastHow to Get Fitness Wins When 2020 is a Hot MessI think we can all agree that 2020 has - so far - been trash.
We're all feeling quarantine fatigue, we're exhausted, we're losing (or have already lost) motivation.
We're as aware as ever about the importance of our health. But making the continued investment can start to feel pointless when we're far off track from the 2020 health goals we had in mind.
Coach Megan shares some intel on how to keep your mind and body in the game, even when you can feel yourself losing steam.
Check out the full show...
2020-07-1710 min#9Nation PodcastQuarantine Mehs: How to Get Going When You Don't Want ToFeeling just... meh?
First: Know you're not alone!
In Fit For What Episode 10, Coaches Megan Holmes and Lindsay Alvestad chat about what to do if your workout mojo is MIA, and why you shouldn't just throw in the towel and wait for the gym to open.
Show notes and more:
https://crossfit9.com/fit-for-what-podcast-ep-10-quarantine-mehs-how-to-get-going/
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2020-04-2929 min#9Nation PodcastHow To Get Great Home Workouts (Even Without Equipment)Not a "home workout person"? Same, friend. After all, there's a reason we love to throw down in a warehouse gym as a big 9'er family!
It's easy to whine about not having enough equipment, dismiss home workouts as "too easy", or feel like you can't reach the desired intensity without the competitive drive of a class.
But with the coronavirus shutdown in full effect, now's the time to make do with what you have, and get creative with the rest.
Armed with these awesome tips from coaches Gabe Krepper and Dane Leavy...
2020-04-2321 min#9Nation PodcastGym ImprovementsWe're currently shut down for service due to coronavirus, but that doesn't mean we're slacking!
CrossFit9 co-owners Zack Ola and Lindsay Alvestad give us the dish on what improvements are happening ahead of reopen.
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2020-04-2013 min#9Nation PodcastShould you get an assessment?Spoilers: The answer is probably!
In this episode, CrossFit9 Coaches Dane and Lindsay talk about:
What the assessments are (and the first kind is FREE and easy!)
Why you'd need an assessment (and it's not just for injuries!)
How assessments can help us make your workout experience a truly custom one -- even in classes!
Get more details on CrossFit9 athlete assessments at crossfit9.com/assess.
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2020-02-1934 min#9Nation PodcastSneak peek at Wodify Pulse heart rate monitors!It's Heart Month, the perfect time to announce and launch Wodify Pulse, our new heart rate monitor service at CrossFit9.
Access to heart rate monitors is nothing new. However, this is the first time it will be integrated right into classes at CrossFit9 so you can use heart rate training as your workout is in progress. You might have already seen our team beta testing the Myzone devices in the gym.
We're taking preorders now at CrossFit9.com. The first batch is ready to deliver on Friday, Feb. 14th – Valentine's Day!
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2020-02-0416 min#9Nation PodcastShould I work out when I'm sick or hungover?We hear variations of this all the time:
I think I might be coming down with something.
I've been really sick but I feel a little better so I came to the gym.
I was out late drinking, but I want to work off my hangover.
But what is the right answer? Should we be working out when we don't feel well?
For answers, host Dane Leavy interviews Coach Nick, who by day helps heal the sick as a registered nurse.
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2020-01-2826 min#9Nation PodcastHow to make friends at the gymIt's one of the many unspoken reasons people come to CrossFit9: To make friends!
Making friends as an adult can be awkward, difficult, anxiety-inducing, and debilitating. But even if it's not your forté, you can work on it just like any other skill!
Coaches Dane Leavy and Lindsay Alvestad share their tips for growing your social circle and getting the most out of your time in the box.
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2020-01-2027 min#9Nation PodcastAll about the upcoming Whole Life ChallengeIf you need to kickstart 2020 with a little healthy habit tuneup, the Whole Life Challenge is right up your alley!
In this episode, host Dane Leavy interviews fellow CrossFit9 Coach and WLC director Gabe Krepper about who should do the challenge, how we're doing it as a team, and what to expect.
Find out more about the Whole Life Challenge here!
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2020-01-1324 min#9Nation PodcastHow to make habits that move you towards your goalsCrossFit9 Coaches Dane Leavy and Lindsay Alvestad take a look at goals, and the habits that move us towards them.
Listen in on ways to cut back on noise, get focused, and access the information that will make your goals a reality.
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2020-01-0627 min#9Nation PodcastA New ChallengeMeet our new in-house podcast for #9Nation! Each week we'll be bringing our CrossFit9 and 9HIIT family short, actionable episodes, along with gym news.
Today we're introducing a new kind of challenge, kicking off January 1!
Want the video version along with captions? It's on our YouTube Channel.
This thing is very much in its infancy, so please let us know what you want to hear about!
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2019-12-3005 min