Classes

www.Crossfit.com

Coach’s workout

max weighted push up

max pull up

800m row x 2

Last Day for the Lean out Challenge. Everybody did a great job.  We definitely saw big changes and all for the best.  Not matter who wins I think we can all agree that it change the way they think about food.

Why do I CrossFit?

I be honest when I started CrossFitting I did it because it was the hardest thing I’d ever done.  Never really considered if you change the order of exercises or pair exercises differently then it creates an entirely different stimulus.  In turn it makes you more fit and you really didn’t do anything much different from a few days before.  The idea the body can see great adaption by little means is something very powerful.  If you can keep the body under constant stimulus then it will grow and adapt to accommodate change.  Well that just sounds like every part of life doesn’t it?

As I progressed further into CrossFit not only did it become harder I realized that I was doing everything wrong.  My squat was terrible, I hadn’t even tried Olympic Lifts because I was scared to get hurt.  I really wasn’t strong after diving head first into the comments section of www.crossfit.com, so it was time to refine my skills.  I took a couple kettlebell workshops from Dave at Kentuckiana CrossFit.  I bit the bullet on the cost of my Level 1 CrossFit Certification, best money I’ve ever spent by the way, and took what I learned and practiced constantly.  I did not perform a weighted squat for one month because I knew it wasn’t good.  Then one day it clicked and I had activated my hips and it was time to start squatting.  Little did I realize that squatting with weight was completely different so I purchased Starting Strength by Mark Rippetoe and tried to learn from a book.  As best I could I took his book and practiced.  Felt like I was pretty good.  Weights keep going up and I was feeling pretty good until I plateau’d.  So what was next…

Then came all the speciality Certifications CrossFit had to offer.  Each one was absolutely invaluable because I got to meet amazing people with different experiences and different opinions.  Funny thing was they all said the same thing.  Safety is the most important thing.  Form is everything, strive to be perfect but never attain it.  Those words have really been my motto in my training and Coaching.  The best athletes in CrossFit are the best because there last rep looks like their first.  Their form remains constant and they fight to stay as perfect as possible every rep, every workout.

That is when CrossFit changed the most for me.  It wasn’t about the workouts anymore.  It is the relentless pursuit of perfection that drives me.  I want to not only be the best in my gym but the best in CrossFit at everything.  While this is a lofty goal you should never sell yourself short.  Always strive to be better and expect the most not of just yourself but of those around you.  Surround yourself with people that will support you and help you achieve your goals.  If they are not there to help then you don’t need them holding you back.  The greatest gift you can give is service to your fellow person.  We are put here on this Earth to help people and there is no higher calling.  Jeff Tucker said that to my group at the Gymnastic Certification and I believe that with all my heart. 

Who did you help today?

Classes

www.CrossFit.com

Coach’s WOD

Back Squat 5×5

100m sprints x 4

1 min rest inbetween

Great Day yesterday! Had some great competition going on in the team WODs. I love it!

Classes

7×1 Snatch

Coach’s Workout

21-15-9

95lb thruster
275lb deadlift

Working hard at 4pm.  Just a couple people getting it done at the start of the afternoon classes.

In an effort to keep the good times rolling I’m going to address the most important issue when it comes to exercise, nutrition, work, relationships, well everything really.

EXCUSES!

Do you know what the funny thing is about excuses?  No one likes them but everybody uses them.  This commercial says it best.  I could rant and rave about how you need to do things for yourself and I can’t make you do anything.   The truth of the matter is one day the excuses run out and you are going to make a conscious decision for yourself that you want to be better.  You will realize that if you want something bad enough you have to do what it takes to get it.  Good luck and we are here if you need us!

Coach’s workout

Press 3-3-3-3-3

Push jerk 5-5-5-5-5

100 squats for time

Classes

rest day www.crossfit.com

Work on a skill, make up a workout you’ve missed, or…

Team WOD – for time

100 Clean and Jerk (135/95)

100 squats

Lot to be excited about here at Derby City CrossFit.  We had some new faces show up this morning for the Saturday workouts.  It was great to see people giving us a try and finding things to be proud of and things to work on at the same time.

Just want to mention that the comments have been great and please keep them coming.  Please encourage others to use the comments as well because it only helps us grow.  The suggestions and tracking progress lets us know what we are doing is effective because if it wasn’t then we’d make adjustments because we all want to see RESULTS!!!

Also wanted to say that we will be at the Nulu Festival on Market Street just a couple blocks down from the gym.  Anyone who signs up for a membership at our booth at the Festival will recieve 50% off their first month’s membership.  Derby City CrossFit shirts will be on sale for $15.  Forged Apparel will also be available so Come Check Us Out and bring a Friend!

Something else to add to the list of things to mention.  It has been brought to my attention that my posts have seemed like I’m getting on an individual or group of people in the gym.  Make no mistake about it I’m getting on everyone when I make comments on workouts, intensity, or something as simple as cleaning up after yourself.  The best part of CrossFit is the Community and a community helps each other.  As you all know there are two people that work at the gym all day and we have lots of responsibilities.  Any help that you give us is accepted with the utmost gratitude and we try to show that by our actions.  We only grow by the strength of our Community because we are not a gym without that.

If you haven’t seen this yet.  Be ready to be inspired!

How long can you hold a handstand?

Well that pretty much says it all!

 Now that’s a nice push jerk Lega!  Getting lean and mean bro!

We have some new videos and photos that will be posted soon but we had some things changing here again at DCCF.  As we grow, our best interest is the things that will make our clients better.  We are trying to find the way to use our time best to get things set up to make your experience at Derby City CrossFit the best it can be.

With that being said we are going to change our schedule a little bit.  Starting October 5th we will be open 5:30am to 7am.  We will be closed from 7am-9am. We will then open from 9am-10am and closed from 10am-noon.  We will open at noon til 2pm and close again from 2pm-4pm.  We will then be open from 4pm-8pm. 

Now I know that’s a lot to take in but it will posted in our classes page.  Please call or email if you have any questions.

The other order of business is equipment that is being left out on the floor after workouts.  We put up our weights and equipment away when we are done with them.  So the new rule of the gym is that if you are caught leaving equipment out then I will take a picture of the crime and a picture of the accused, post them on the board, and finally that person will do 100 burpees before they are allowed to workout in the gym again.

It was posted the other day that we will be contacting each member of the gym to have a meeting and we will so be patient because it is important.  We all have different needs and they must be addressed.  Your goals are just as important as workouts, nutrition, or any other thing that goes on in the gym.  Without direction then we are just paddling in circles.

Another thing that has been on my mind is the lack of use of the comments section of the website.  How often do you ask me what weight should you use for an exercise?  There are over 70 people that workout at DCCF and I can’t remember everyone’s weights.  So I’m asking you guys and girls for your help.  Post on the whiteboard by the office.  Post on the comments section of the website so we have a frame of reference on your progress.  If you think notebooks or something like that can help then please let me know because it only benefits you.  I see your progress but lets optimize it!

So I guess there are a few questions I’d like to ask…

Why do you come to DCCF?  What do you want out of your experience?  Are there things you wish we were doing?  What are some of the things you like?

I would also like to post a challenge to anyone who can come up with a workout that we can try.  We’ll take the top 5 submissions and everybody will vote on the one they want to do the most.  That person will win a FREE DCCF T-Shirt!!!  Good luck to everyone and submissions are due by Wednesday next week.

Derby City CrossFit will be hosting two classes this Saturday morning at 9am and 10am. Market street will be closed for the Nulu festival starting at 8am so you will have to come from story ave or park and walk if you’d like to attend. Sorry for the inconvience but if you want to hang around or stop by some part of the day we will have a booth in the festival as well. The Saturday morning workouts are free so feel free to bring as many people as you like.

Classes

For Time

10 Cleans @135lb

50 sit ups

8 Cleans

40 sit ups

6 Cleans

30 sit ups

4 Cleans

20 sit ups

2 Cleans

10 sit ups

Coach’s WOD

weighted dips 4×3

Sand bag carry 650m
rest 2 min
Sand bag Carry 400m
Rest 1 min
Sand bag Carry 200m
Rest 30 sec
Farmers walk 650m
rest 3 mins
Farmers walk 400m
Done!

95lb sandbag for carries
50lb dumbbells for walks

CrossFit.com Rest Day

Work on a Skill or make up a workout you missed!

Coach’s Workout

50-40-30-20-10

double unders
knees to elbows

For time