Gratitude & Grit

Learn about all the benefits of a a positive mindset.

Have a friend? Bring them to CrossFit this week! Learn about the common misconceptions about CrossFit and why it will change your life.

Last week of the Open. Listen to this episode to maximize your results.

Check out these few tips on how to get your best 22.2 score possible.

Check out these few tips on how to get your best 22.1 score.

On this episode, Coach Nick breaks down the structure and format for KCI CrossFit's 2022 Open celebration of fitness. Learn all about the class times, format, points and the spirit of the open. Please make sure you participate in this great event.

After 11 months off we are back in the studio to provide an update on KCI CrossFit. In this episode, Nick outlines the Strict 60 Challenge, InBody Scanning and Quarterly Goal Sessions.

What is the workout for Open 21.3 and 21.4? This is last workout for the 21 Open so you need to formulate a plan to achieve your best score possible. Coach Nick reviews the workout and provides strategies to get the most out of this workout. Good Luck!

What is the workout for Open 21.1 and how should I attack it? Can I beat my score from 17.1? Coach Nick outlines the standards and provides your strategy to post your best score possible. Good Luck!

What is the workout for Open 21.1 and how should I attack it? Coach Nick outlines the movement standards and provide tips to record your best score possible. Good luck!

Have you participated in the Open before? Coach Nick breaks down the Open at KCI CrossFit and how our interramal style competition works.

Nick talks about the effect COVID-19 has had on KCI CrossFit and the community. We discuss what changes will continue post-pandemic and working out at home.

Nick discusses the benefits and challenges of abstaining from any alcohol for the month of January. Do you want to improve your health and discipline? Create your own monthly challenge to be better. 

Nick and Brad reflect on 2020 and how to get started in 2021.

Jillian Michaels is at it again providing her commentary on CrossFit methodology. Does she make a good point? Coach Nick breaks it all down for us.

Why is there this stigma with women doing CrossFit that they will get "too bulky"? And what does that even mean? Coach Christine is back this week to break it all down and guide us through this discussion.

Our resident physical therapist joins the podcast to talk the common ailments he sees. Listen to John talk about the 3 most common injuries and what causes them.

With 15 weeks until the 2021 CrossFit Open, are you ready? Coach Nick outlines 5 movements that are common in Open workouts that you can start improving now. These include double unders, toes 2 bar, dumbells, deadlifts and hand stand push ups. Take these tips and get started training to have your best open ever!

Nick, Brad and Jordyn review week #1 and #2 of the wellness challenge. These two weeks were about food tracking and we discuss the benefits this has on our food habits. Its amazing how much better you will eat by simply writing it down.

What is the difference between rest, recovery and active recovery? Coach Nick breaks it down for us and also provides some great tips on how to workout on Thursday and Sunday. The road to being better starts with recovery.

Days are shorter and the weather is changing. Are you in a "Fall Funk"? Coach Nick gives us four steps to get out of this funk and take control.

Coach Jordyn sits down with Nick and Brad to outline the upcoming wellness challenge. This 5 week program is designed to help you take control of your nutritional journey by forming new habits. Are you signed up?

Doug shares his experience with us on battling the cornavirus.

KCI CrossFit member Sean Peery sits down with Brad to talk about his experience with CrossFit and why he joined our box. Sean has only been a member for 3 months but fits right in. What is it about our culture that Sean enjoys so much?

Coach Nick and Brad recap the benchmark workouts from week #1 and what lies ahead for week #2.

Hear from Coach Nick about the excited activities going on in August to enhance KCI CrossFit's culture. And benchmarking workouts start this week so we break down each WOD and the intent behind it. Make sure you show up to record these important benchmarks.

Do you know the impact sleep has on your physical and metal performance? This episode will outline the importance of sleep and share some power examples on how sleep affects every aspect of your life.

How do I get better for a workout? Coach Nick outlines 3 factors that determine performance. Utilize these tips for your next workout to push yourself to get better. We are all on a journey to improve our fitness.

On this episode we catch up with Coach Nick about the recent changes in his life. We also cover some the drama and changes surrounding CrossFit HQ. And what that really means to an affiliate Owner.

Coach Kevin Bowen joins the Gratitude & Grit Podcast to share his story on working out while injured. Kevin has been battling a shoulder injury for the better part of a year and has continued to show up at KCI Crossfit. Listen to Kevin share his experience and mindset on his journey to recovery.

Its not what you think! To have "Grit" you will need to learn about courage. The leadership legend John Maxwell helps us break it down. So be courageous and tune in!

On this episode we discuss Jocko Willink's latest book "The Code. The Evaluation. The Protocols. Striving to become an eminently qualified human." We learn how to create your own code. And then what do you need to do to stay on the path.

Brad and Nick break down a podcast between Jim Rome and Trevor Moawad. Trevor is a renowed Mental Conditioning exper and strategic advior tos some of the world's elite performers. Trevor's book "It Takes What It Takes" gives you the tools to manage and overcome negativity and achieve the goal. You can check out the original interview between Jim Rome and Trevor Moawad at Jim Rome Podcast Episode #117. Sit back and enjoy!

Coach Steven breaks down the 4 common strategies for Murph.

Coach Nick goes solo and breaks down the 6 life lessons we practice at KCI CrossFit. Whether is it a workout, your relationship or a day at work; these principals hold true and will make you better.

MURPH!!!! The best workout of the year is three weeks away. Are you ready? If not, Coach Steven will share his strategy to help you record your best Murph time to date. Don't let Lt. Michael P. Murphy down and do your best to honor him by preparing for his HERO WOD!

Nick and Brad discuss ways to make goal setting effective. But you need to be accountable to your new goal to make it stick. Learn a few tips and tricks to make permanent change on your health and fitness journey.

Coach Nick shares some thoughts inspired by his Craig Groeschel podcast experience.

Two weeks down and your new actions are starting to form new habits. Don't give in to bad habits and restructure your actions now could help make week 3 your best week yet. Stay safe KCI!

Get to know your coach more with these 10 questions.

Hope everyone has survived week one of the Quarantine and your working on a new structure that fits our new normal. Doug Prohaska is back in the studio for another episode to talk about nutrition during this quarantine. Doug will provide a few nutrition tips and format to get your meal planning back on track.

Our lives are changing and what is the new normal? Hang in there KCI! Together we are going to get through this crises and we will all be better parents, spouses, friends and athletes because of it. This episode outlines four guiding principals to help you succeed.

Tired of not getting shit done? Well you should be. Listen to Coach Nick provide his 4 tips to stop procrastinating. https://kcicrossfit.com/4-ways-to-stop-procrastinating/

Tired of getting injured? Well stop! Coach Brian provides a few tips on what you can do to help prevent injuries.

Do you workout when you travel? Well you should. In this episode we will tackle a few tips and tricks to help you get in a quick 20-30 minute workout. Make sure you win the day by working out...even though you are on vacation. https://kcicrossfit.com/travel-wods/

Getting fit to stay active in our golden years is why we do CrossFit. There is no one better than CrossFit Games qualifier, Doug Prohaska, to explain how he is killing it in his sixties. Doug also reveals he holds a 3rd degree black belt in Taekwondo and why humans are superior to animals. We dive into Doug's discipline and habit routines and how nutrition sets him up for success. You will not want to miss this one.

KCI CrossFit celebrating its 5th Anniversary. Coach Nick reflects on the challenges and successes over this period and whats ahead for KCI CrossFit and our community. We then transition to discussing pros and cons of intermittent fasting and why you might consider doing it.

Do you sabotage your workouts? From cheery picking your workout to being distracted by your devices. If you do make one of these mistakes, STOP IT! Coach Nick breaks it down for us so we call can perform better during our workouts.

If you win the morning you will win the day! Establishing an effective morning routine will start your day off right so you are prepared for whatever the day brings. Ever wonder what Coach Nick does before the 5:15am class? Coach Nick outlines his morning routine from waking up without snoozing to when he eats his first meal. So create your effective morning routine now and start winning!

Coach Christine provides us with 8 simple nutrition principals for better nutrition. Nutrition is a overwhelming topic to understand and implement in your CrossFit journey. But success is around the corner when you understand and start with these 8 simple principals.

Having troubles creating and sticking to your new goals? Listen to these proven 5 effective goal setting strategies to create sustainable change and create the best version of you. Please share your goals with the podcast by emailing podcast@kcicrossfit.com. Let us know how we can help you succeed.