CrossFit Kanna Radio

Ep. 8: Dr. Jackie Halpern - Sleep Hygiene

An episode of CrossFit Kanna Radio

By CrossFit Kanna
"Fit for Life" - all things CrossFit, fitness, nutrition, and in between for everyday people. CrossFit Kanna is located in Ambler, PA.
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Ep. 33 - Wendy Fry: Dravet Syndrome, Epilepsy, and the Ketogenic Diet
We talk to Wendy to learn more about her daughter who has Dravet Syndrome, a rare form of epilepsy. We also talk about how the ketogenic diet has played a role in her daughter's health and just how stringent they need to be when administering such a diet. To learn more, head to
November 30, 2018
Ep. 32 - Pat Barber: Kids, Knives, and The Craziest Travel Story Ever
In this episode we have the pleasure of talking with CrossFit OG, Pat Barber. We cover everything from his current nutrition and working out; surfing; his own CrossFit story leading up to the Games and beyond; the CRAZIEST travel story you never want to experience; Dad life; his business Warmup and Workout; and giving his kids knives. Enjoy!
October 24, 2018
Ep. 31 - Coach Chris
Dori and Rachel interview Coach Chris and learn more about his background and how he got started with CrossFit!
September 28, 2018
Ep. 30 - CrossFit Games Changes
Coaches Dori and Chris sit down to discuss the major changes coming to the CrossFit Open, Regionals, and Games
September 7, 2018
Ep. 29: Emotional Lifecycle of a CrossFitter
Coaches Rachel and Chris talk about the common ups and downs of starting CrossFit, why PR'ing all the time is common in the beginning, and some warning signs that your CrossFit gym is not a great fit for you
August 24, 2018
Ep. 28: We go to Orange Theory
Coaches Rachel, Dori, and Chris head to Orange Theory (North Wales/Gwynedd) and take a class. We talk about the experience and similarities/differences to CrossFit. Thanks to Coach Lisa for the class!
August 2, 2018
Ep. 27: Lam and his CrossFit Level 1 Course Experience
Lam talks about his experience at the CrossFit Level 1 course. We talk about the type of people that might want to take the course, the general format of the weekend, and more
July 24, 2018
Ep. 26: Chuck Bennington CrossFit Gymnastics
In this episode we chat with Chuck Bennington, lead coach for CrossFit Gymnastics about: -His background in the military and finding CF -CF Gymnastics - shapes and how they translate to weightlifting -Rx = understanding -Being a dad -Books he recommends -Themes of: Vulnerability and Overall wanting to help others
June 15, 2018
Ep. 25 - CrossFit is for Anybody, But Not for Everyone
Coaches Rachel and Chris discuss how CrossFit differs from other fitness routines due to the in-depth coaching and how this means it can be for anybody, but maybe not everyone. Coach Rachel also talks about how CF improved her golf game and her experience at the Adaptive Training Seminar.
May 24, 2018
Ep. 24: Coach Rachel and Gymnastics Specialty Course
In this episode we get to know our newest staff member, Coach Rachel. Rachel talks about being overweight as a teen and finding high intensity exercise to lose the weight, then using CrossFit to change her body composition. We also talk about her recent experience at the CrossFit Gymnastics specialty seminar and the things she took away from that weekend.
May 3, 2018
Ep. 23: Becca N. - Calories and Performance
Becca wanted to lean out and increase performance in the gym, but at 1500 calories, she wasn't eating enough! This episode walks through our process of increasing her calories and the results she has seen in and out of the gym. Some of the effects surprised her!
March 22, 2018
Ep. 22: My Training at 34 - Coach Chris
Taking a page from Robb Wolf, Coach Chris describes his nutrition, sleep, and training habits over the past year. This is also in blog post format at
March 14, 2018
Ep. 21: Q+A: More supps; Career advice; food timing
-supplements preworkout and post workout; rest/Deload weeks; acquiring skills; career advice; injuries and mobility; food timing
February 7, 2018
Ep. 20: Q+A: Breakfast; Pre and Post Workout; Puking and Peeing
Breakfast - what do you do when you get sick of eggs? Weight belt placement? Alternating upper and lower body days? Cheat weekends? Three best mobility exercises? If you could build an athlete ground-up, where would you start? When should you start using pre-workout/other supplements? Nutrition hacks? What or who inspires you as a coach? Hype track? What Games athlete would you want to coach? What would you program for the Open? Favorite/least favorite move? Why do people sometimes puke when they workout? Nervous pees before workout? How often to take rest days? What to do with 10 minutes time after a workout?
January 24, 2018
Ep. 19: Paleo and Zone Nutrition 101
Audio from a nutrition info session we ran in the fall of 2017. For full video, check out our YouTube page!
January 17, 2018
Ep. 18: Jon Dobzelecki: From 400 lbs. to Nutrition Coach
We chat with Jon Dobzelecki from Performing Nutrition and how he went from almost 400 lbs. to nutrition coach. We talk about his time growing up in the States and then Hong Kong; his yo-yo dieting with Weight Watchers, and how a $50 bet in college got him to lose almost 200 lbs, run 2 marathons, start CrossFit, and discover his passion of helping others with nutrition. Find out more at and on Instagram @performingnutrition
January 3, 2018
Ep. 17: CrossFit Kanna’s Holiday Survival Guide
Coach Chris gives some tips on how to stay on top of your training and nutrition through the holiday season
December 14, 2017
Ep. 16: Melissa Hemphill - BIRTHFIT Nutrition and Self-care
This week we talk with Melissa Hemphill: Air Force Captain, Biology professor, wife, mother of 3, and BIRTHFIT Regional Director. We cover topics like nutrition, mindset, and self-care, but so much more including Melissa’s personal life events and struggles.
November 28, 2017
Ep. 15: Dori Fleekop - Hard Work + Adaptive Athlete Seminar
We talk to Dori Fleekop, coach at CrossFit Kanna. We learn about his background and how he went from 205 lbs. to 150 lbs. by simply working for it. We also talk about how he found CrossFit in Europe, how he came to Kanna, and his experience at the CrossFit Adaptive Athlete Seminar and his takeaways for working with impaired athletes.
November 21, 2017
Ep. 14: Nast Whitson - BIRTHFIT Tribe
This week we talk with Nast Whitson, BIRTHFIT Regional Director, CrossFit coach, running coach, and so much more. We talk about having a tribe, her journey from track star, med school to fashion career change, books she likes, being a “pressure releaser,” and more on mindset.
November 14, 2017
Ep. 13: Dr. Lindsey Mathews - BIRTHFIT
We interview the founder of BirthFit, a movement that encourages a state of readiness for expecting mothers by focusing on four pillars: nutrition, fitness, chiropractic, and mindset. Coach Chris recently attended the BirthFit coaches seminar and wanted to spread the word about this powerful movement.
November 7, 2017
Ep. 12: Kyle Bryant - FARA and Positive Outlook
Kyle Bryant is one of the most positive, upbeat people you’ll meet. He also has Friedreich’s ataxia, a degenative neuro-muscular disease. We talk about FARA, CrossFit, and having a positive outlook.
October 31, 2017
Ep. 11: Brad N. - Working Out Injured
One of our members, Brad, joined with an existing shoulder injury. We sit down and talk about both the physical and mental aspects of working out while injured and Coach Chris shares his story, too.
October 24, 2017
Ep. 10: Lam N. - Adversity, Money, Kids
Get to know Lam Nguyen, our General Manager. We talk about everything from immigrating, taking care of siblings, money, school, kids, and even a little CrossFit!
October 16, 2017
Ep. 9: Motivation & Accountability
Lam and Chris riff on motivation, how to stay accountable for nutrition and working out, and a quick recap of the BirthFit seminar
October 6, 2017
Ep. 8: Dr. Jackie Halpern - Sleep Hygiene
Dr. Jackie Halpern specializes in PTSD and sleep hygiene. Here she offers several tactics and best practices to get the sleep you need.
September 29, 2017
Ep. 7: Tips for CrossFit Competition Spectating and Box Etiquette
Lam and Chris talk about what to expect at a competition as a spectator, plus the unspoken rules (until now!) of box etiquette
September 22, 2017
Ep. 6: 10 Tips for CrossFit Beginners
Ten things that people new to CrossFit should (and shouldn't) do.
September 14, 2017
Ep. 5: Jen Fugo - Gluten Free School
Gluten free, protein shake, eczema, leaky gut, auto immune disease, cortisol, eating healthy with family and friends, gluten-free snacks, and more
September 8, 2017
Ep. 4: Dr. Jaime Zuckerman - Anxiety, Stress, Worry, and Parenting
Anxiety, Stress, Worry, and Parenting with clinical psychologist Dr. Jaime Zuckerman
August 30, 2017
Ep. 3: Strength Days, Rest, and Gear for CrossFit
Why do we do strength aka barbell lifts? How much rest should I take between lifts? Belts, shoes, wraps, and sleeves - when should I use them and do I need them?
August 23, 2017
Ep. 2: For time vs. AMRAP workouts in CrossFit
Coach Chris talks about the difference between "for time" workouts and AMRAP workouts and the pros and cons to both
August 16, 2017
Ep. 1: A Cheap, Easy Paleo Meal
Our first episode! Here's a really quick and cheap Paleo dinner for a family of 4
August 10, 2017
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