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 vegan and vegetarians
Episode 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
0:00 - Introduction
2:00 - How Byron ended up at CF9
5:00 - Initial perceptions of CrossFit
8:30 - Trying the gym, meeting the coaches, and the members
10:00 - Racial tensions, and public health crisis
18:30 - Fitness, health, community in CrossFit
20:45 - Study about gym motivation
21:40 - Relationships and feeling comfortable
23:30 - Making change to promote diversity, equity, and inclusion
29:00 - CrossFit Level 1 Course for underserved populations
33:00 - Intent vs Impact
35:00 - Themed workouts (Hero/Benchmark WODs)
36:30 - CF9 Pride WOD
39:00 - Stereotypes based on where you are from and what you look like
43:00 - “Gendering” objects
45:30 - Conclusion
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!
0:00 - Intro - CF9 Night Out, Grit Squad
4:50 - Superbowl chat - Champa Bay
7:20 - The CrossFit Open
8:15 - What is The CrossFit Open?
9:15 - Fun community-based competition, comparing performance overtime
10:25 - Re-doing Open Workouts, benchmarks
12:00 - 2021 Open Divisions
13:20 - Registering for The CrossFit Open, CF9 Intramural Open
14:25 - Measuring your fitness, holding higher standards
16:00 - Magic of Open frustrations
17:49 - New format/schedule
18:50 - CF9 Friday Night Fight
20:15 - Signing up
21:00 - Open hashtags
23:00 - Conclusion
On 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!
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 gym?
8:48 - Alcohol, goals, lifestyle, and Dane’s drink of choice
12:10 - Bad boys, bad boys, bad boys…
14:02 - Meal habits, fasting, food options, fuel the body
16:55 - Mental toughness, books, podcasts
Mindset by Carol Dweck
Grit by Angela Duckworth
The Obstacle Is The Way by Ryan Holiday
Ego Is The Enemy by Ryan Holiday
Range by David Epstien
Chasing Excellence with Ben Bergeron
22:20 - Interest in gymnastics and bodyweight skills
23:52 - Handstands and “falling well” in gymnastics class
25:00 - Conclusion (and one final “bad boys”)
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!
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 “Zone Match” Games
Recovery, Pacing, Breathing
14:20 - Applying the MyZone and pacing/recovery to CrossFit WODS
15:10 - MyZone Challenges, and MEPs
16:30 - Social feed, and device memory storage
18:00 - More about pacing, troublesome movements, feeling intensity
22:00 - Closing remarks, and best way to get a MyZone!
New 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!
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!
If 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!
2020 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 fitness journey led him to lose more than 90 lbs. (NOT a typo!)
When 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.
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 to reserve your spot in Wodify, as spots fill up fast! Reservations open 48 hours ahead.
Find the full shownotes for this episode here: https://crossfit9.com/9nation-podcast-ep-12-introducing-gymnastics-class/
I 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 notes here: https://crossfit9.com/9nation-podcast-ep-11-how-to-get-fitness-wins-in-2020/
Feeling 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:
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, you might just surprise yourself by making some serious quarantine gains!
We'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.
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.
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!
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.
It'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.
If 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!
CrossFit9 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.
Meet 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!