Gratitude & Grit
Nick Prohaska
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A lifestyle podcast for the KCI CrossFit Family and for everyone striving to adopt and improve gratitude and grit in their lives.
Available episodes
Newest first
Oldest first
Apr 24, 2022
Power of Positivity | Episode 058
Learn about all the benefits of a a positive mindset.
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Apr 10, 2022
Bring A Friend Week | Episode 057
Have a friend? Bring them to CrossFit this week! Learn about the common misconceptions about CrossFit and why it will change your life.
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Mar 10, 2022
Open Workout 22.3 Strategy Guide | Episode 056
Last week of the Open. Listen to this episode to maximize your results.
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Mar 3, 2022
Open Workout 22.2 Strategy Guide | Episode 055
Check out these few tips on how to get your best 22.2 score possible.
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Feb 24, 2022
Episode 054 | Open Workout 22.1 Strategy Guide
Check out these few tips on how to get your best 22.1 score.
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Feb 21, 2022
Episode 053 | CrossFit 2022 Open Preview
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.
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Feb 13, 2022
Back in the Saddle Again| Episode 052
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.
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Mar 25, 2021
Open 21.3 Announcement & Tips | Episode 051
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!
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Mar 18, 2021
Open 21.2 Announcement & Tips | Episode 050
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!
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Mar 11, 2021
Open 21.1 Announcement & Tips | Episode 049
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!
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Mar 7, 2021
2021 CrossFit Open Preview | Episode 048
Have you participated in the Open before? Coach Nick breaks down the Open at KCI CrossFit and how our interramal style competition works.
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Feb 14, 2021
Has COVID Changed the Box for Good? | Episode 047
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.
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Jan 31, 2021
Dryuary Challenge | Episode 046
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.
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Jan 24, 2021
Reflecting on 2020 | Episode 045
Nick and Brad reflect on 2020 and how to get started in 2021.
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Dec 13, 2020
Jillian Michaels Stirs the Pot on CrossFit | Episode 044
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.
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Dec 6, 2020
Women's Physique in CrossFit | Episode 043
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.
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Nov 15, 2020
Physical Therapist John Lane | Episode 042
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.
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Nov 8, 2020
Prepping for the 2021 Open | Episode 041
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!
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Nov 1, 2020
Wellness Challenge Update | Episode 040
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.
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Oct 11, 2020
Recovery | Episode 039
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.
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Oct 4, 2020
Get Out of the Fall Funk | Episode 038
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.
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Sep 23, 2020
KCI CrossFit Wellness Challenge | Episode 037
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?
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Sep 8, 2020
Doug Survived COVID-19 | Episode 036
Doug shares his experience with us on battling the cornavirus.
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Aug 25, 2020
KCI CrossFit Culture Month | Episode 035
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?
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Aug 16, 2020
Benchmarking Workouts Week 2 | Episode 034
Coach Nick and Brad recap the benchmark workouts from week #1 and what lies ahead for week #2.
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Aug 9, 2020
Culture Month & Benchmarking Workouts | Episode 033
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.
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Aug 3, 2020
Why Sleep is Important | Episode 032
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.
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Jul 26, 2020
3 Factors that Determine Performance | Episode 031
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.
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Jul 19, 2020
CrossFit HQ Changes | Episode 030
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.
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Jun 28, 2020
Grinding Through Injury | Episode 029
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.
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Jun 22, 2020
Courage Up | Episode 028
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!
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Jun 14, 2020
The Code & The Path According to Jocko | Episode 027
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.
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Jun 7, 2020
Power of Negativity | Episode 026
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!
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May 17, 2020
Hero WOD Murph Strategy Guide | Episode 025
Coach Steven breaks down the 4 common strategies for Murph.
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May 10, 2020
6 Life Lessons We Practice in the Gym | Episode 024
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.
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May 3, 2020
Preparing for Hero WOD Murph | Episode 023
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!
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Apr 26, 2020
Goal Setting & Accountability | Episode 022
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.
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Apr 12, 2020
KCI Quarantine Part 4 | Episode 020
Coach Nick shares some thoughts inspired by his Craig Groeschel podcast experience.
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Apr 5, 2020
KCI Quarantine Part 3 | Episode 020
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!
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Apr 1, 2020
10 Questions with Coach Nick Prohaska
Get to know your coach more with these 10 questions.
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Mar 29, 2020
KCI Quarantine Part 2 | Episode 019
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.
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Mar 22, 2020
KCI Quarantine Part 1 | Epidode 018
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.
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Mar 22, 2020
Stop Procrastinating | Episode 017
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/
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Mar 15, 2020
Injury Prevention | Episode 016
Tired of getting injured? Well stop! Coach Brian provides a few tips on what you can do to help prevent injuries.
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Mar 8, 2020
Travel Workouts | Episode 015
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/
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Mar 1, 2020
Doug's Winning at 62 | Episode 014
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.
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Feb 23, 2020
KCI CrossFit Turns 5 & Intermittent Fasting | Episode 013
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.
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Feb 16, 2020
Stop Sabotaging Your Workout | Episode 012
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.
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Feb 9, 2020
Create Your Morning Routine | Episode 11
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!
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Feb 2, 2020
8 Simple Nutrition Principals | Episode 10
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.
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Jan 26, 2020
2020 Goal Setting Strategies | Episode 009
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.
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Jan 23, 2020
5 Common CrossFit Mistakes | Episode 008
Listen to Coach Brian review the 5 most common CrossFit training mistakes: Feet position, Knees/depth, Barbell path, Flexing the core and Chest position. Brian provides tips to correct these common mistakes so you can become a better athlete.
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Jan 11, 2020
CrossFit Strategy | Episode 007
Create better strategy for your workouts. Learn how to keep the intended stimulus of each workout, maximize your intensity and results!
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Jan 9, 2020
2020 CrossFit Open Recap | Episode 006
Even though the CrossFit Open has been over for a couple months, but we had so much fun during it that we wanted to recap it and talk about learning lessons and what we enjoyed about the experience!
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Jan 7, 2020
CrossFit Intensity | Episode 005
What does intensity mean? How do we use intensity to produce results? And should every workout be as intense as the one before it?
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Jan 5, 2020
CrossFit Gear: Episode 004
Shoes, wraps, belts, and other CrossFit gear can be help you perform better and improve safety. Take a listen if you're not quite sure when/why/where to buy some of the essential CrossFit gear.
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Jan 4, 2020
What is CrossFit?: Episode 003
CrossFit is know to be a hard workout. But that's just scratching the surface. Learn more about the history, the reason it works, and why CrossFit is designed for everyone!
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Jan 3, 2020
Get Fit to Stay Active: Episode 002
Why is fitness important? What does it mean to stay active your whole life, and how do you use your workouts to serve that ultimate goal?
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Oct 17, 2019
Gratitude & Grit Podcast Ep. 001
The backstory & history of KCI CrossFit. Enjoy!
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