2009 September | Derby City CrossFit

Thursday 10/1/09

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 [...]

tuesday 9/29/09

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

Monday 9/28/09

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 [...]

Saturday 9/26/09

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 [...]

A must see!

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

new photos and videos

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!

Updates

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 [...]

Friday 9/25/09

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 [...]

Thursday 9/24/09

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

The essence of CrossFit is a view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges and being asked to perform random feats drawn from the hopper. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations.

Workouts involve the use of kettlebells, bodyweight drills, Olympic weight training, and cardiovascular conditioning. Unlike other gyms, A TRAINER IS ALWAYS AT YOUR SIDE to assist and direct you to ensure safe and proper technique and help achieve long-term success. As a member of Derby City CrossFit, not only will you get personal training every day you’re at the gym, you will also have access to a massage therapist, Pilates classes, and nutritional advice.

CrossFit is focused on improving performance in the 10 recognized general physical skills of fitness:
• Cardiovascular Endurance
• Speed
• Muscular Strength
• Muscular Power
• Agility
• Balance
• Coordination
• Accuracy
• Flexibility
• Stamina

We’re conveniently located in the heart of downtown Louisville, inside the Sign-A-Rama building on E. Market St. Give it a try, Louisville! You’ll never want to try another gym!

All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every contributor to Derby City CrossFit. Derby City CrossFit acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints. The publisher is not responsible for errors or omissions.

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