Sunday Funday

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Have a friend who’s interested in CrossFit9? Bring them to our Sunday Funday 9am class for a little taste of what we’re all about, and we’ll give them a free workout.

This Cardio WOD is bootcamp-inspired and changes weekly. Expect an hour-long endurance effort filled with odd objects like sandbags, tire-flipping, battle ropes, and sledgehammers.

If you’re whipped by this WOD, consider sticking around for CrossFit9 Yoga! ($15 for non-members, donation based for members)

You In? Sign Up Here:

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How to Sign Up for Text Alerts

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The best way to stay in the know at CrossFit9 is in the palm of your hand.

Text alerts are the best way to stay up-to-date on what’s what at CrossFit9. Your time and attention is important to us, so we promise to send texts only for important updates.

Note: Legally, you must opt in to receive these texts using the steps below. We do not have the capability to do it for you, nor will you be automatically opted in.

Existing CrossFit9 Athletes

Set up SMS/Text alerts by logging into Wodify and following these steps:

  1. Log into app.wodify.com on a desktop computer. (We know, we know… no mobile app function on this setting. Whomp whomp.)
  2. Click My Profile > Mobile Phone and double check that we have your correct phone number on file.
  3. Click Notifications in left-hand menu
  4. Check the box next to “Opt-in to receive SMS notifications from your box”
  5. You will receive a confirmation text from 27677.

New to CrossFit9?

Text “CF9” to 27677 and we’ll clue you in to awesome offers and more!

What CrossFit Equipment Do I Need?

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It’s easy to get lost in a sea of tall neon socks, joint wraps, and expensive weightlifting shoes. Here’s the CrossFit equipment you need to get started.

Nowadays there are so many CrossFit accessories on the market, it’s hard to know what’s necessary when you’re just getting started. Let’s sort out what should be in your gym bag– it’s much simpler than you might think!

Necessity: Flat Shoes

Most CrossFitters start out in their running shoes. That’s totally fine in the short term, when you’re still learning with PVC pipes and training barbells. However, running shoes aren’t the perfect shoe for CrossFit, as they will roll you forward towards your toes– perfect for running, not great for lifting weights.

At some point you’ll want to purchase a minimalist cross trainer, shoes with little cushioning and thin, non-slip soles, and a vert short heel drop (difference in height from the heel to the toes). On the upside, the reduced cushioning means the shoe lasts longer than the typical sneaker. Heck, your good old Chuck Taylors fit that description!

Here are our top picks:

  • Reebok Nano. Newest styles available through Rogue Fitness. Head to Ellenton Premium Outlets for discounts on older, equally awesome versions!
  • Nike Metcon 1. Nike finally breaks into the CrossFit market, to rave reviews. Find these kicks at Rogue Fitness or Eastbay.
  • New Balance Minimus. Recommended for medium width feet. Available here in St. Petersburg at Feet First and sometimes at TJ Maxx!
  • Inov-8 F-Lite 235. Available through Rogue Fitness or shop local at Fit2Run.

Necessity: Fitted Clothing

Over time, you’ll want to accumulate a CrossFit wardrobe of clothes you can move well in– and fit is much more important than price.

You’ll want to choose workout clothes that are cut somewhat close to your body, as it will help your coach accurately read your form. Stretchier materials will move with you, keeping your butt covered when you squat, and wick sweat as you WOD.

Sure, everyone wants to look good while they WOD, but remember: Function trumps fashion every time!

Necessity: Tall Socks

On rope climb day, you’ll be thankful you have these babies in your gym bag! CrossFitters are famous for donning bright, gaudy tall socks, but they’re more functional than you might think. They’ll protect your shins from a serious rope burn, and can keep the bar from scraping your legs on max deadlift day.

Upside: They’re super cheap and come in as many designs as you can imagine. Reason enough not to get caught with naked shins!

Rx+: RockTape Skin Shins or Rx Smart Gear Shin Guards slip on and off in a flash.

Necessity: Jump Rope

CrossFit9 is stocked with dozens of jump ropes for your convenience, but when you’re learning double unders, it can be frustrating to adjust to a different rope every time. We recommend a classic speed rope to start, such as:

Rx+: Advanced athletes may like the whip-fast RPM Speed Rope 2.0, or check out the highly customizable handles, rope weights, and bearing types at Rx Smart Gear.

Gear for Advanced CrossFit Athletes

Your toes-to-bar and pull-ups are coming along steadily. You’re starting to move some weight on your lifts. You might want to add a couple more items to your toolkit:

Weightlifting shoes. If you’re wearing them mainly for WODs, you may opt for a hybrid pair with a more flexible forefoot, like the Inov-8 Fastlift 335, or the Reebok Lifter 2.0. A classic weightlifting shoe is usually preferred mainly for strength work, featuring a stiff sole and 1/2″=3/4″ heel. The old standbys are the Nike Romaleo 2 (solid, best for wider feet), and the Adidas AdiPower (more flexible, best for medium-narrow feet).

Hand Protection. Practice safe sets… of pull-ups! No one wants to tear their mitts.

We like The Natural Grip (pictured) so much, we sell them in the CrossFit9 Pro Shop as a set with a roll of tape!

If you like full hand protection, opt for gloves. Rogue Vented Gloves are an awesome all-around option for pushing hot sleds, pull-ups, and flipping tires. Mechanix Gloves are another readily available, durable favorite. No seam along the palm means no uncomfortable rubbing.

Wrist Wraps & Knee Sleeves. The need for joint compression can vary widely amongst athletes. If you can go without it, do so.

That said, if your knees could use some love, the Rehband Knee Sleeve is a classic for a reason. The light neoprene support feels nice on achy knees, protects during burpees, and they hold up for repeated washer-dryer visits. Full-on knee wraps like those by Sling Shot are best left for heavy squat days and PR attempts.

The compression of wrist wraps are often preferred for high-rep overhead workouts. Fabric wrist wraps are great for chippers and multipurpose WOD use. Just twist ’em to adjust tightness in a flash. Stiffer versions are useful for weightlifting and pressing days.

Weight Lifting Belts. Use these sparingly, correctly, and especially if you have a history of back or core stability problems.

We worked with High Impact Fitness of St. Petersburg, FL to design our own CrossFit weight lifting belt. (pictured) We wanted a great all-around belt, comfortable enough for a WOD and strong enough for your next PR.

(Bonus: Not sure if you’re using your belt properly? Check out this article at EliteFTS.com for the lowdown.)


Supplements. You’ll always want to get as much of your nutrition from real food sources as possible. But when you’re caught without a post-WOD snack, that’s where supplements like whey protein come in handy to start the muscle recovery process.

We’re in love with the entire Stronger Faster Healthier whey protein line, thanks to their super-high standards. It’s one of the only supplement companies that can brag about their hormone-free, grass fed, free range cows and A2 proteins (safe for many lactose-sensitive athletes). SFH Pure, Fuel, and Recovery whey products are available in the CrossFit9 Pro Shop!

FREE GIFT! Take home a CrossFit9 shaker with your purchase of a 2-pound bag of SFH Fuel or Recovery! While supplies last!)

Still unsure which accessories are worth your hard-earned money? Ask your CrossFit9 coach! It’s likely we’ve tried just about everything on the market.

Have a favorite piece a of CrossFit gear we missed? Tell us in the comments!

 

I Ripped My Hands. Now What?

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It happens to the best of us. Sometimes, despite prevention through proper hand care, self discipline, and movement substitutions… you’ll tear a callous. Here’s what to do next.

So You Ripped Your Hands

Despite its regular occurrence in CrossFit boxes, a hand tear is an injury, whether it’s a minor blister or a bloody, full-on blowout. Let’s treat it as such.

1. Wash Those Puppies. There’s no sugar coating this one. It’s going to suck. But an open wound needs to be washed with soap and dried thoroughly. Bite down on a chewy RxBar and shove those mitts under a running faucet, Hoss.

If you’re a huge whimp, let’s at least use some wound wash. We keep Arm & Hammer Simply Saline Wound Wash in our first aid kit. And the best part: NO STINGING. (Cue angels singing.)

2. Use What You’ve Got. If the displaced strip of skin is still hanging on, don’t rip it off! Pulling on that chunk of flesh could make a bad situation a lot worse. Instead, pat that baby back into place. It will provide valuable protection for the raw skin underneath for the next day or so. Don’t worry, we’re not going to leave it flapping around. Keep reading.

If that skin is already history, skip on to #3.

3. Cover That Sucker Up. Time for antibacterial ointment and a bandage. Palms are sweaty messes, so you’ll want to use something with strong glue, like a fabric bandage.

(Editor’s Note: My favorite is New-Skin Liquid Bandage. Heads up, it stings like CRAZY for about ten seconds, but later on you’ll be able to wash your hands and hair without yelping in pain.)

4. Clean EVERYTHING You’ve Touched. Make sure to run antibacterial wipes over every surface you’ve come into contact with, including floors, equipment, and rigs.

But I’m Not Done With My WOD Yet!

We give you full credit for wanting to finish, but let’s do it smartly. Remember, you’re technically injured. You absolutely must go through the steps outlined above before you continue. Don’t finish your WOD with gaping wounds on the floor/rings/barbell, etc. That’s just gross, and asking for an infection.

Once you’re patched up, we’ll need to substitute some movements. Here are a few suggestions:

Nix pull-ups. Sub ring rows.

Muscle ups and bar muscle ups will need to wait. We recommend ring rows (feet elevated on a box) plus ring dips.

Skip toes-to-bar. Subs: GHD Sit-ups or V-Ups on the floor.

When you’re finished, you’ll likely need fresh, sweat-free bandages.

Healing Up + Prevention

Healing up can take anywhere from a couple of days to a week or more. Make sure to keep your hands clean, and avoid movements that could re-open your wounds. A rich balm like Aquaphor, Bag Balm or WOD Welder will keep your skin pliable and speed healing.

Lastly, read up on our guide to hand care and must-have gear to prevent future tears!

Only You Can Prevent CrossFit Hand Tears!

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A hand tear is an injury, and as with all injuries, we do our best to avoid them.

Psssst… If you’ve already torn your mitts, read: So You Ripped Your Hands

Your CrossFit friends may post pictures of their torn up palms as a badge of pride, but make no mistake: Hand tears are an injury that can throw off your training just like a sprained ankle or a tweaked back. Hand rips happen to just about everyone, but luckily there are things you can do to keep them at bay and keep your WODs on track.

Tame Your Callouses

If your callouses build up, it’s just a matter of time until they tear. You can maintain your mitts daily with a pumice stone like this one, preferably while you’re in the shower, so your skin is soft and pliable.

If your callouses build up faster than a pumice stone can handle, you’ll want to bring out the big guns: A razor-based callous remover. Don’t let the razors scare you, it’s difficult to take off too much skin. A few words of wisdom: Use it after you’ve showered, take off only a thin layer of dead skin at a time and replace the razor frequently.

It cannot be emphasized enough: You must work these methods into your daily or weekly routine. Shave your face/legs, shave your palms.

Moisturize

Now that your palms are baby smooth, let’s condition your palms so they stay supple instead of building into dry, calloused ridges.

A good pick for this would be a shea butter- or beeswax-based formula that will really seal in moisture. Nothing runny or thin here. CrossFitters swear by the W.O.D. Welder Solid Salve (available at Rogue Fitness in a handy kit). We’re also big fans of Trader Joe’s Head to Toe Moisturizing Balm, and at a pocket-friendly $3.99, you can feel free to slather it wherever the sun shines.

 Check Your Chalk Addiction

Ahh, the chalk bucket. Is there a brighter beacon of hope in the depth of a nasty WOD? Most CrossFitters would say “hell no”.



Sorry to break it to you, chalkophiles: Over-dependency on that white powder could be causing some of your palm problems in the first place.

Chalk creates friction, which is awesome the moment your sweaty palms are trying to stick to a slippery pull-up bar, or attempt a new snatch PR. But over time, with many reps, that friction tugs at your skin, adding to the likelihood you’ll tear.

Chalk is excellent at attracting moisture, including sucking it right out of your skin. As we mentioned above, the drier your palms, the more callous build-up you’re likely to experience. When you’re done with your WOD, wash your hands. Even if your hands don’t look powdery, the chalk is still in the tiny cracks and crevices of your skin.

If you suffer from super-sweaty palms (who doesn’t?!), use a towel to dry your hands between sets, before you hit the chalk bucket.

Loosen Up (Your Grip, That Is!)

If you’re death gripping the pull-up bar, you’re creating friction that will pull on your skin further and further with each rep, building the mountainous callous ridge that makes people cringe when you shake their hand. On pull-ups and toes to bar, make sure you’re leaving a little room for movement, especially if you’re kipping. (This will also keep your grip from prematurely fatiguing.)

So how does one go about creating a secure grip that won’t create callouses?  Next time you hop on the bar, a small tweak could make all the difference:

 

Use Protection

Palm protection used to be considered “whimpy” in some CrossFit camps. But most of us are not welders, and we can’t wander around in our professional worlds, shaking our rough, burly hands with clients. “Do those gloves match your purse?” a meathead may taunt. Hell yeah, they do.

See also: What CrossFit Equipment Do I Need?

There endless options to protect your hands, but we’ll cover some of the most popular here. It’s worth clarifying: These methods are useless if you don’t take the above steps to keep your skin in good shape in the first place.

Just the Palm, Please

In the CrossFit9 Pro Shop, we carry The Natural Grip, a quick option for people who like to tape their palms. Flexible, soft, thin, and far more durable than tape grips, these will last a few months with regular wear. Our packages come with a roll of tape included, perfect for taping the bottom of the grip, and also taping thumb knuckles.

Another option gaining popularity is the WOD JAW. No tape necessary, these secure with a velcro strap, and feature a comfortable, flexible fabric palm. These are perfect if you’ve tried traditional leather gymnastics grips and found them to be too thick, uncomfortable, or hard to break in.

If palms-only protection is your jam, your thumbs might get the raw end of the deal. We like Scary Sticky Goat Tape for taping the thumb joint so it doesn’t rub during a full grip on the bar.

Whole Hand Coverage

There are some definite upsides to keeping a pair of gloves in your gym bag. They’re faster than fumbling with a roll of tape, and they’ll pull double duty when you have to push a hot sled or grip a cold barbell.

If you’re all about convenience, check out the HumanX by Harbinger Wrist Wrap Glove, which caught our attention thanks to the built in wrist support. A hardy, cheap option: The Mechanix Glove, available in men’s and women’s sizing. No bells and whistles, but they’ll last for many pull-ups.

If Worst Comes to Worst…

You can take care of your palms, use chalk responsibly, grip the pull-up bar like a champ, and sometimes a tear will happen anyways. We know, we know. Life’s not fair. Not to panic… we’ve outlined the steps for rehabbing your hands real quick here.

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Endurance Challenge

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If you hate the title, this is for you! WIN $50 OFF YOUR MEMBERSHIP!

PRIZE: $50 OFF Next Month’s Membership!

We challenge you to tackle the things you hate most, ESPECIALLY if it’s endurance movements. During the month of October we’re looking for the biggest time improvements in these benchmark tests:

  • 5-Mile Air Dyne
  • 1-Mile Run
  • 2k Row
  • 1k Ski

You’ll retest all four each week of October. The results must be entered into Wodify. For instructions on how to manually enter your performance into Wodify, click here. You’ll find the tests under the Metcon category written exactly as shown above.

Week 1: Oct 4-10
Week 2: Oct 11-17
Week 3: Oct 18-24
Week 4: Oct 25-31

Happy sweating! 3 … 2 … 1 … GO!

UPDATE: We Have a Winner!

Congratulations to 9’er Rick Raimo, who dedicated a ton of energy to completing the October challenge!

Mark’s CrossFit9 Story

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It started with a promise I made to myself.

I vividly remember that I took a glimpse in the mirror. I hardly recognized myself. I used to be athletic when I was younger and I came to realize I had really let myself go physically. At the time I was suffering from chronic back spasms that would leave me debilitated if I simply moved or twisted by body the wrong way. This was due to my increased weight, which was over 240 pounds at my heaviest point, and lack of activity. I made a promise to myself at that moment that I was going to be in better shape at 40 years old than I was in my early 30’s, not only for the myself, but for my young family.

I started dieting and working out on my own. This worked for a little while but I noticed that I wasn’t pushing myself harder and I had hit a plateau. One day my back spasms started and I was in pain for a few days. My sister in law recommended that I visit Dr. Lance at Rx Chiro. After looking me over he recommended that I check out CrossFit9 because even though I was working out on my own, I really wasn’t targeting the muscle groups that would strengthen my back enough to avoid injury. I agreed and decided to give CrossFit9 a shot.

I arrived early to my first foundations class on October 1, 2012 at 7:00 AM. The 6:00 AM class was wrapping up a 5K run (thank god they weren’t making me do that on my first day). Steve Ashton was my foundations trainer and asked if I could get down into a squat. No … not even halfway. Could I do a pull up? No, I struggled to inch myself up a little bit towards the bar. What’s a burpee? I realized how out of shape I was and it was exposed for everyone in the building to see, but the great thing was that I knew that there were others that went through the same beginning struggles I was experiencing. Everyone was very supportive.

I stayed consistent with my workout routine, cleaned up my diet and totally changed my life. In April, I hit my 40th birthday and I can honestly say that I kept the promise that I made to myself. I’m stronger and healthier than I have been in years. I am surprised by some of the accomplishments I have reached in the past 3 years but now it’s time to set new goals. Here’s to getting in even better shape by 50!

Mark Kacprowski

Age 40

Q: Is CrossFit Good for Fat Loss?

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A: Absolutely!

SPECIAL INTRO PRICE: New CrossFitters can get 3 months unlimited access for $300 (a $405 value)! Sign up here to find out more!

CrossFit creates the ideal conditions in which to lose body fat. Lean muscle gives tone, fortifies your skeletal structure, and increases your resting metabolic rate. High-intensity, constantly varied workouts scorch body fat in a short amount of time, while benefitting both your aerobic and anaerobic capacities.

Why does CrossFit work for fat loss? Glad you asked…

Ready to take this to the next level? Let’s go!