#9Nation Podcast

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

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

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

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

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

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

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

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

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

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!

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!