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 three days.  We’ll be offering a special parking price to our members at $20 a day.  The lots are at 3004 S 5th Street.  If you are heading down 4th street towards downtown you will make a left onto Heywood Ave and then a left into an alley just past 5th street.  We’ll be there with Derby City CrossFit shirts on.  Come join us for the fun at the Downs!  Tell your friends.

Fight Gone Bad

3 rounds

1 min at each station and 1 min rest between rounds

75lb push press

box jump

75lb sumo deadlift high pull

wall ball

pulls on the rower (sub burpees)

rest

*our calorie counter doesn’t work on the rower so how many pulls you get in one minute determines your score on the rower portion of the WOD

*Total reps completed is your score, Post to comments!

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 a failure)

1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press

How heavy can you go and complete the sequence?

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 for NEW ROWERS!  We are really excited and hope we can raise enough money to by 5.  Wish us Luck!!!

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 past 3 months and for myself no more than 2 miles.  Shane is also considering competing in the IronMan.  He wants to use www.crossfitendurance.com as his platform for success.  We’re going to help him in anyway we can to complete his goal.  Me personally, I want to thank CrossFit.com because without it I wouldn’t have known what it would take to finish those last three miles of the Mini.

Strength- Back Squat  3×5

WOD

12  min   ARAMP (as many rounds as possible)

15  Wall Ball

200 meter run

Lets have another great week!

Ben

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 at.  At Derby City CrossFit we check our egos at the door!

Just want to give a special thanks for all the support we received this week from members, family, friends, and CrossFitters.  It was very overwhelming and words can describe how much it’s meant to us here at Derby City CrossFit.  This has been a dream for a long time and we’re just happy we can share it with everyone. THANK YOU!

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 Cannons Lane and Pee Wee Reese.  Post to comments when would be the best time for you guys.  We were thinking around 11am.

Strength- Press 3×3

WOD

Beginner

4 rounds

10 wall balls

10 kb swings (1 pood)

Advanced

double the beginner reps, keep it at 4 rounds

This workout should take 5-9 minutes.  Scale accordingly.

We are looking at having a Basic Barbell Seminar June 6th, 2009.  Spread the Word!  We have 20 spots to fill.  Price is $100 per person.  $75 for students.  We will be covering the Bench Press, Shoulder Press, Squat, Deadlift, and Power Clean.  Seminar will start at 9am that Saturday and run about 5 hours. 

Post to comments if interested or know someone that might be!

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 BIG Wisotzkey

For time:

50 knees to elbows

21-15-9

pull ups

box jumps

ring dips

after last set of ring dips…

run 200m

(Beginners sub dips 1:1 for ring dips and have fun!)

Post to comments times and anything you’d like to say to Michael about his Birthday Special!

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 times to be had.  We’ve got a lot of warriors here in Louisville and more soon to rise to the challenge.  I can’t wait to see what happens next.

WOD

Strength- 3 x  max handstand hold

Beginner- 5×5   deadlifts

Advanced- 7×2   squat cleans