Derby City CrossFit | Louisville

WOD
Coach’s Choice

Why I Train
Is Your Personality Making You Put on Pounds?
The Secret Advice of a Vegan CrossFitter
Sarcasm: 10 Good Reasons Why Women Should Stay Away From Weights
Exceptions to the “RULES of FITNESS”
Opposites Don’t Attract (And That’s Bad News)

WOD
Deadlift 3@70% 3@80% 3+@90%

Hang Power Clean
4 on the Minute for 8 minutes
rest 3 minutes
5x10m Band Sprints

Abdominal Balance
Newest Fitness Craze: CycleFit
Dopamine: Why “Just One Bite” Doesn’t Work
CrossFit and Olympic Weightlifting: An Uncertain Alliance
A Running Paradigm Shift
Interview With the Author of “The Paleo Solution”

WOD
Surprise!

My 3 Words
3 Ways to Eat More Vegetables
Your Goals Will Destroy You
Looking Inside the Twinkie
How to Stretch After a Workout
Leveraging Higher Protein in Your Diet

WOD
L Sit 10 x 10sec (rings, paralettes, boxes, dip bars)
+
Handstand kickup/pushup progressions 10min (pike pushups sub)
+
Then:
“Isabel”
30 Snatches (power) for time

The Story Behind the “Glock”
The First Steps to Gorgeous
BPA, EA and Your Health
Boosting Mental Fitness in Middle Age
On Mental Strength
Deadlifting 101
Increase Self-Confidence for Better Motivation and Performance

WOD
Surprise!

Coach, I Totally Get It Now!
Reaping Benefits of Exercise Minus the Sweat
How to Kill a Goat
Tips & Tricks from Top Paleo Chefs
25 Ways to Run Faster Now
Great Insights from Strength Coach Bret Contreras

WOD
Press – 3 @ 70%, 3 @ 80%, 3+ @ 90%
+
Pullups 5×10
+
12 Min AMRAP
10 Band Kettlebell Swings
10 Wall Balls (if the walls are dry) /10 Thrusters (if the paint is still wet….. gonna be cutting it close)

Are Whole Eggs or Egg Whites Better for You?
Jim Wendler’s Delicious Chicken Recipe
Ego vs Integrity
Attitude is Everything
Sex, Power, and the Mirror of Truth
The 12 Biggest Myths About Stretching
Did You Feel Extra Tired When You Started Paleo?

Thank Your Fever for Helping You Fight Off Infection
I Will Never Get to 10%
Embrace the Inconsistency
Don’t Make a Mockery of the Movement
Avoid the Fat Trap: Eat High-Protein, Strength Train, Eliminate Cravings and Supplement
Globo Gym vs CrossFit Gym

WOD
Demolition!

Theory of Obesity: “The Fat Trap”
17 Ways to Improve Your Sleep
The Fragile Teenage Brain
Five Easy Ways to Eat Local
How I Deal with Dieting Failures

WOD
Push Press – 8 x 2 @ 85% of 1RM Press
+
Barbell Row – 5 x 10
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Lunge (ea leg)
Kettlebell Snatch

How to Grow a Baby’s Brain
The Hangover
Muscle Spotlight: Psoas
Dietary Fat and Cholesterol
The Willpower Trick
CrossFit Gets a Mention in “Vogue” Magazine

WOD
Deadlift – 5 @ 65%, 5 @ 75%, 5+ @ 85%
+
Dumbbell Step Up – 5 x 10
+
5 Rounds
10 Burpees
10 Sumo Deadlifts

Letting Go and Having More
Recapping Two Years of Crossfit (or How I Came to Adore Calluses)
How to Clean Out Your Kitchen for Paleo
How to Be More Interesting (in 10 Simple Steps)
Ladies: Lifting Weights Won’t Make You Bulky
Break Up Those Hips and Fix That Squat