Derby City CrossFit – Louisville, KY

Amazing work yesterday on the Tabatas.  They always seem to kick my butt.  Everybody put up some impressive numbers.  Double unders are hard enough in themselves but to do them at that intensity is putting it lightly, OUTSTANDING!

Just to give everyone a heads up, we will be parking cars next to Churchill Downs the next [...]

Slater just workin’ on the handstand pushups!

Strength- Bench Press  3×5

WOD

Tabatas ( 20 sec of work, 10 sec of rest, 8 rounds)

double unders

pull ups

(add lowest numbers from each exercise from all rounds for each exercise as score)

Just want to send out a thanks to Joe for visiting us this past weekend from CrossFit East Decatur.  Joe is from here but lives in Atlanta.  He was doing some great work on those dumbbell power snatches.

WOD

“The Bear”

5 Rounds

7 Sets of the Sequence = 1 round (if you put the weight down, the sequence is [...]

Just a heads up to all our members and future Derby City CrossFitters.  We will be closed this Wednesday morning 4/29 for maintenance.  We will open at noon this Wednesday.  Sorry if this causes any inconvenience.  We will also be closed this Friday 5/1 for Oaks.  All employees will be parking cars to raise money [...]

Slater on the left and Shane on the right just having a good time at Molly Malones Saturday night.  Shane and I ran the Mini Marathon this past Saturday.  We finished in 1:55 which is pretty good for some guys that only do CrossFit.  I believe Shane had only run about 5 miles total over the [...]

We’ll be in the Seneca park at 11am at the corner of Cannons Lane and Pee Wee Reese.  Bring a friend, we are going to have some FUN!

Coach’s choice:

Pick something you aren’t as efficient at and work on it.  Whether it be squats, handstand, etc.  Don’t be afraid to admit what you need to work [...]

Yes… Fred met Pukie but did it bring him down, HELL NO!  He took a sip of water, gave a thumbs up and finished the run!  Other CF affiliates have warriors, we have FREDS!!!

Strength- 4×2 power snatches (beginners use dumbbells)

WOD

5 rounds

7  hanging power cleans (155 men/85lb women)

12 push ups

For time

Should be completed in 5-8 minutes. Scale Accordingly

Good Work to all those who celebrated Michael’s Birthday.  Had our first Pukie yesterday.  Guess Fred gets a free t-shirt.  We’ve had a strong week so far lets keep up the GREAT WORK!!!

Just to give you a heads up we will be hosting a free WOD this Saturday at Seneca Park near the corner of [...]

Just want to give a special shout out to Michael who’s birthday is today.  We had another great day at Derby City CrossFit yesterday.  Some new faces showing up to join in the fun.  Can’t wait to see what’s in store for today. 

In honor of Michael’s B-Day, I came up with this special treat!

4/22/09

Strength- Rest!

WOD-

The [...]

This was given to us by Erin, with much love and support!

Want to give a special thanks to all those who called, emailed, and joined us for opening day yesterday.  The support we recieved from the CrossFit community is why we do this stuff.  We have a lot to look forward to and plenty of good [...]