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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 9FIT in St. Petersburg, Florida.

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Should you get an assessment?

#9Nation PodcastFeb 18, 2020

00:00
34:32
Ep. 36 Achieving Proper Intensity In Lifting and Metcons

Ep. 36 Achieving Proper Intensity In Lifting and Metcons

It’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. 💪







Jul 14, 202136:21
Ep. 35 What is your "Why"?

Ep. 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 now on your favorite podcast platform.

Jun 26, 202143:25
Ep. 34 The Secret To Attacking Your Weaknesses

Ep. 34 The Secret To Attacking Your Weaknesses

In 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!

Jun 17, 202131:04
Ep. 33 Can't Is Not an Option with Coach Lois

Ep. 33 Can't Is Not an Option with Coach Lois

If you know Coach Lois Huyghue (@loishuyghue), you know the word “can’t” does not exist in her vernacular. 

For this adaptive athlete, it’s simply never been an option. 

Lois joins us on the #9NationPodcast to tell us about everything from learning to tie her shoes, to chasing down the garbage man to toss out her leg brace, to making her way in the world of competitive fitness. 

Trust us: This episode is going to light a 🔥 under your 🍑!


Show Notes:

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

Jun 02, 202135:47
Ep. 32 Running Is A Skill

Ep. 32 Running Is A Skill

Spoiler 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!).

May 26, 202139:32
Ep. 31 Mental Health with Coach Joe (Part 2)

Ep. 31 Mental Health with Coach Joe (Part 2)

Ep. 31 Mental Health with Coach Joe (Part 2)


Show Notes:

May 12, 202120:52
Ep. 30 CF9 News, Updates, and Workshops!

Ep. 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

17:30 - What is the Breathwork Workshop???

20:30 - Specialty class change - Strongman with Coach Gabe

23:50 - Our new CrossFit Level 2 Coaches

29:00 - Feedback for us

May 05, 202130:13
Ep. 29 Mental Health with Coach Joe

Ep. 29 Mental Health with Coach Joe

When 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 Joe

3:00 - Joe moving to Florida

4:50 - Coach Dane remembering Joe

6:00 - Range by David Epstien

6:20 - Joe’s mental health history

8:30 - CrossFit 9’s COVID Zoom Workouts

10:43 - CrossFit Level 1

11:00 - Sickness, Wellness, Fitness Continuum

14:50 - CrossFit community

17:00 - Best hour of your day

17:30 - Conclusion

Apr 28, 202118:09
Ep. 28 Physical Therapy and Crossfit

Ep. 28 Physical Therapy and Crossfit

Physical 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 - Introduction

1:50 - Mechanics, Consistency, then Intensity

3:20 - Movement prep

5:30 - When to see a Physical Therapist vs Trainer

7:55 - What do CrossFit coaches dislike about Physical Therapy

10:00 - Physical Therapy clinics

11:50 - “Don’t deadlift, don’t squat”

13:58 - Working hard, and finding balance

15:50 - Assessments and finding pain

19:45 - Kyle’s recent injury/pain

21:15 - Referrals

22:00 - Conclusion

Apr 21, 202122:41
Ep. 27 Daily Movement with Coaches Dane and Gabe

Ep. 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.)

3:00 - Tips to increase N.E.A.T.

3:30 - Walking

6:05 - Get outside

7:50 - Stretching

9:15 - Trigger sessions

11:05 - Accessory work

14:05 - Breathing as a movement pattern

15:45 - How to breath better

18:55 - Sleep/Recovery; Conclusion

Apr 14, 202119:52
Ep. 26 Intuitive Eating with Coach Gabe

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

Apr 07, 202119:58
Ep. 25 Friday Night Fights: 21.3 and 21.4 Edition

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

Mar 31, 202118:41
Ep. 24 Friday Night Fights: 21.2 Edition

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

Mar 24, 202117:37
Ep. 23 Friday Night Fights: 21.1 Edition

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

Mar 17, 202121:03
Ep. 22 CF9 News, Updates, and Q+A with Coaches Kyle and Dane

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

Mar 10, 202127:01
Ep. 21 Boosting Your Metabolism with Coach Gabe

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

Mar 03, 202116:01
Ep. 20 Diversity, Equity, and Inclusion

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

Feb 24, 202146:29
Ep. 19 The OPEN is Coming!

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

Feb 17, 202124:09
Ep. 18 Danes Social Media Takeover
Feb 03, 202126:56
Ep. 17 Myzone!

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!

Jan 27, 202124:22
New Years Resolutions

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!

Jan 20, 202117:24
All about the January Whole Life Challenge 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!

Jan 11, 202109:13
Meet Coach Kyle

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!)

Dec 23, 202027:59
3 Super-Simple Food Prep Tips

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.

Aug 27, 202014:48
Introducing Our Gymnastics Class!
Aug 06, 202012:34
How to Get Fitness Wins When 2020 is a Hot Mess
Jul 17, 202010:36
Quarantine Mehs: How to Get Going When You Don't Want To
Apr 29, 202029:37
How To Get Great Home Workouts (Even Without Equipment)

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:

https://crossfit9.com/fit-for-what-podcast-ep-9-how-to-get-great-home-workouts-even-without-equipment/

Apr 23, 202021:25
Gym Improvements

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.

Apr 20, 202013:11
Should you get an assessment?
Feb 18, 202034:32
Sneak peek at Wodify Pulse heart rate monitors!
Feb 04, 202016:02
Should I work out when I'm sick or hungover?

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. 


Jan 28, 202026:25
How to make friends at the gym

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. 

Jan 20, 202027:04
All about the upcoming Whole Life Challenge
Jan 13, 202021:54
How to make habits that move you towards your goals

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. 


Jan 06, 202024:05
A New Challenge
Dec 30, 201905:27