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. 💪

🎙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.

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!

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

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!).

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

Show Notes:

Show Notes

0:00 - LMNT Electrolytes for sale at CF9

1:50 - Why you need salt/sodium

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

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

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

‼️ 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