An effective KIP DRILL (that won’t tear your hands!)

kip drills on the parallettes crossfit 9 st pete fl

Kips are tricky things. First we have to build up requisite shoulder strength and mobility, while simultaneously learning the end positions: Hollow and extension. But that’s not all! Once you’ve submitted those to muscle memory, now it’s finally time to work on snappy, smooth transitions from hollow to extension, known as a kip. As anyone who has… Read more »

How to Scale Pistols (Single-Leg Squats)

dane leavy crossfit 9 coach st pete fl pistol single leg squat progression scaling

The Single-Leg Squat (commonly known in the CrossFit lexicon as a “pistol”) can be an intimidating movement to tackle, but it doesn’t have to be that way. Put the Rx athletes out of mind– this is an infinitely scalable movement, with benefits for every athlete. Nearly all of us know we have one leg that… Read more »

Quick & Simple Ankle, Foot, and Achilles Maintenance Tips

megan holmes crossfit 9 ankle foot achilles mobility recovery crossfit 9 st pete fl

We often take our feet for granted, until things go awry. Painful plantar fasciitis, stiff ankles, and concrete calves don’t have to be forever. A little love can go a long ways towards treating these symptoms, and preventing bigger problems from manifesting down the line. Coach Megan is a bona fide member of the Stiff… Read more »

How to Fix Hand Tears After “Murph”

Movement Tip Monday 180528 how to fix hand tears after murph

A few easy steps will help you heal your “Murph” hand tear FAST. Here’s how! If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about… Read more »

How to Prevent Hand Tears During “Murph”

Meghan Roddy Pull-Up CrossFit 9 Movement Tip Monday 180521 How to Prevent Hand Tears

A few easy steps will keep your hands healthy during this hero WOD! If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about the life and… Read more »