Visit the new Coach's Blog for movement instruction, motivational words, and general ass-kicking.

Welcome


Derby City CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-10:30a; 3p-8p
Sat : Check Website

Whether you need a running club, Olympic strength training, powerlifting, pylometric explosion practice, individual sport training, runner's technique work, or just a more community-oriented health & fitness gym - you can get it all at Derby City CrossFit.

Important Events

CLYDESDALE GAMES
Sat & Sun, September 11 - 12
$50
This is a competition for the heavier athlete. Males must be 205lbs and females must be 135lbs with three weight classes per gender. This competition gives the larger athlete an opportunity to compete with people closer to their size and physical abilities.
Register Here!

CrossFit Endurance Certification
Fri & Sat, November 6 - 7
9a - 4p both days
$595
Register Here!

Connect with Us!

Friday 1/29/10

CF Games
As many 1, 2, 3, 4, 5 rep ladders in 10 min of 225#/155# Back Squat (rack the bar and take the load off your back before beginning the next rung of the ladder)
Rest 5 min, then:
5 Sets for total reps:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest

Strength
Front Squat 5×3

WOD
3 Rounds for time:
20 Push Press
15 Pull ups
10 Ring Dips

CF Endurance
Here

It’s Never Too Late to Start
Women’s Strength Training Network
The Inner Athlete

6 comments to Friday 1/29/10

  • Michael (the "squat" expert)

    Ben, thanks for building the “Death Squat” contraption and making me the first guinea pig. I’m going to squat correctly one day even if it kills me.

    “If you touch my top bar you have to do pullups, if you touch my bottom bar or move your feet then you have to do pushups”– Dr Evil Carter.

  • Christy

    I love the links you put on here. The woman doing all those pull ups is a total bad ass! Maybe, I’ll be able to do that when I’m 40, maybe that will be my 40th b-day present to myself;) And I also like the link to the standards for women. It kind of gives me some ideas of goals to work toward, even though I’m a total gumby. I have to say, I’m a little sad that it’s Friday, and I won’t get to come play until Monday. However, my body most particularly my wrists, will appreciate the break. Enjoy the weekend!

  • Michael (the "squat" expert)

    Ben, thanks for making me the first guinea pig on your “death squat” contraption. I’m going to squat correctly even if it kills me.

    “If you touch my top bar then you do pullups, if you touch my bottom bar or move your feet then you do pushups”.– Dr. Evil Carter

  • Thanks Bro! You did great! Keep it up and you’ll get this stuff down in no time.

  • kathy

    The best part of video of pull-up girl (besides her) is the three people standing in the background at the gym.. DOING NOTHING!!! I was waiting for one of them to pull out a bag of doritos

  • Christy

    Kathy, I was thinking the same thing! The puzzled look on their faces were priceless!

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