2009 December | Derby City CrossFit

New Year’s Day

WOD
3 rounds:
400m row
15 Pull Ups
15 Sumo Deadlift High Pulls with Kettlebell (53#/35#)
Two ADAs; Same Awful Advice (link)
Keep Your Eye on the Ball (link)

Louisville Derby City CrossFit – Snatches

Schedule

Derby City CrossFit will be closed at 2pm today.

We will be open tomorrow from 11am-1pm

and we will have our normal Saturday hours from 10am-noon!

We wish everyone a wonderful New Years and we’ll see you on the other side.

-DCCF Staff

My man Dennis with a 110lb PR!!! on the Deadlift yesterday. He made 285lb look easy!!!

New Year’s Eve

Strength
Push Press 10 x 10 (Rest 100 sec between efforts and pick a weight you can complete for at least 5 sets)

WOD
Tabata:
Sit ups with 30lbs
Superman Holds

We All Hate Jerks (link)

Louisville Derby City CrossFit – Wallballs

Wednesday 12/30/09

Strength
Deadlift 6 x 3 (first 2 sets are warm up sets)

WOD
3 x 1000m row
rest 3 min between efforts

How I Learned to Stop Leg-Pressing and Use My Ass (pdf)

Louisville Derby City CrossFit – Thrusters

WOD
50 pull ups
50 push ups
50 squats
50 lemon squeezers
(Lemon Squeezer = lying on the ground face up with arms and legs extended along the ground. From extension, curl yourself into a ball by curling your legs to your chest and wrapping your arms around your legs, then extend yourself back along the floor [...]

Monday 12/28/09

21-15-9
Back Squat (135#/95#)
Ring Dips / Bar Dips
Box Jump (24″/18″)
From www.anaerobicinc.com

5 Ways Strength Training Will Make You Man Up!

Louisville Derby City CrossFit – Flexibility Training

Sunday 12/27/09

Saturday 12/26/09

Gym Open 10a-12p

Christmas Day

1K Row
Rest As Needed

WOD
Tabata Mash:
Push Ups
Box Jumps – 24″/18″
Anchored Sit Ups

Shoulder Position for Snatch Grip (link)

Christmas Eve

3 Rounds
30 Double Unders
30 Push Ups
30 Walking Lunges

Olive Oil and Sea Salt Slow-Roasted Almonds (link)
The Truth About Kids and Resistance Training (link)

Derby City CrossFit Louisville Kids Class

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.

Derby City CrossFit – Louisville, KY

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