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#9Nation Podcast

#9Nation Podcast

By CrossFit9
Focused on actionable steps for happier, healthier, more durable humans.

This is the official in-house podcast of CrossFit9 and 9HIIT in St. Petersburg, Florida.

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Ep. 20 Diversity, Equity, and Inclusion

#9Nation Podcast

Ep. 26 Intuitive Eating with Coach Gabe
Intuitive 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 7:50 - Problem foods for your body 8:30 - Sugar 9:30 - Ingredients list 11:20 - Nutritious vs Non-Nutritious 13:40 - Activity level 14:40 - Alcohol 15:00 - Taking goals into consideration 17:35 - CrossFit nutrition
April 7, 2021
Ep. 25 Friday Night Fights: 21.3 and 21.4 Edition
In 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 group class 13:20 - Single joint exercises, moving slower, low impact 14:50 - Athlete Check-Ins and Range of Motion Assessments 17:40 - Q&A and Upcoming podcast topic ideas
March 31, 2021
Ep. 24 Friday Night Fights: 21.2 Edition
On 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 - Conclusion
March 24, 2021
Ep. 23 Friday Night Fights: 21.1 Edition
In 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 WOD Chipotle 11:50 - Best costume… 13:00 - 21.2 Open Announcement (3/18), and 21.2 Friday Night Fight (3/19) 14:15 - This weeks theme - Music Festival 15:45 - 21.2 Workout Predictions 20:00 - Conclusion
March 17, 2021
Ep. 22 CF9 News, Updates, and Q+A with Coaches Kyle and Dane
On this episode of the #9Nation podcast, your burning questions get answers!  Catch this Q+A episode with Coach Kyle and Coach Dane, addressing sumo vs. conventional deadlifts, why we overhead squat, and what the heck is happening with the CrossFit Open⁉️ 0:00 - 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
March 10, 2021
Ep. 21 Boosting Your Metabolism with Coach Gabe
Show 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 vegan and vegetarians
March 3, 2021
Ep. 20 Diversity, Equity, and Inclusion
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 Show Notes 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
February 24, 2021
Ep. 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 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
February 17, 2021
Ep. 18 Danes Social Media Takeover
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!⁠ 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 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”)
February 3, 2021
Ep. 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 “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!
January 27, 2021
New Years Resolutions
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! 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!
January 20, 2021
All about the January Whole Life Challenge 2021
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!
January 11, 2021
Meet Coach Kyle
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!)
December 23, 2020
3 Super-Simple Food Prep Tips
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.
August 27, 2020
Introducing 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 to reserve your spot in Wodify, as spots fill up fast! Reservations open 48 hours ahead. Find the full shownotes for this episode here:
August 6, 2020
How to Get Fitness Wins When 2020 is a Hot Mess
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:
July 17, 2020
Quarantine Mehs: How to Get Going When You Don't Want To
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:
April 29, 2020
How 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, you might just surprise yourself by making some serious quarantine gains! Show Notes:
April 23, 2020
Gym Improvements
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.
April 20, 2020
Should 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
February 18, 2020
Sneak 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  The first batch is ready to deliver on Friday, Feb. 14th – Valentine's Day!
February 4, 2020
Should 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. 
January 28, 2020
How to make friends at the gym
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. 
January 20, 2020
All about the upcoming Whole Life Challenge
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!
January 13, 2020
How to make habits that move you towards your goals
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. 
January 6, 2020
A New Challenge
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!
December 30, 2019