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!
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What is DCCF? 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 COACH IS ALWAYS AVAILABLE to assist and direct you to ensure safe and proper technique and help achieve long-term success. Furthermore, this coach is included as part of your monthly membership. As a member of Derby City CrossFit, not only will you get coaching 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!
If you still want to know more, click here. Disclaimer 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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I SOOOOOOO wish I coulda been there with you all…great video clips though, and the kids were awesome!
BTW- What is a Dumbell Manmaker?
Found this on Crossfit Message board (Gotta love Google)
Man-Maker (As done with one dumbbell):
Squat with one hand on a dumbbell that is on the floor and one directly on the floor
Kick to pushup position
Do a pushup
Next, while still in the pushup position, row the hand with the dumbbell up to your chest (Displace your torso position as little as possible. Actually, you will want to adjust your leg base by widening your feet first) then put it back down.
Then, jump feet back up to squat, and set your back for a clean
Clean the dumbbell.
Press the dumbbell overhead.
“That is ONE” = The most frightening words in CrossFit.
Or this website has pics with 2 dumbells:
http://www.gymjones.com/schedule.php?date=20051123
So I assume this is correct…cuz it looks like it sucks- so it must be true!
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OK, I got a few minutes, so let me tell you about my WOD last night:
It sucked.
Actually I sucked at it. I lost the ability to Clean- not so much ‘lost it’ but lost the rhythm where I fire my hips and need to work on it. – don’t know if I over trained my hips and back during the past few WODs. I guess if you combine them with running in the AM, then walking around for 15 hours in the freezing assed cold climbing up and down vehicles, wearing 60 pounds of gear all combined has simply smoked my hips and they no longer care about doing what I want under a load- now I can barbell clean fine, but any weight more than 2x 25 lb plates total and I look like a mental patient on a see saw, so I need to try to get in for some coaching as I used the crossfit website demo vid’s but I don’t see where I am screwing up…
Anywho, for the KTE’s, I DO NOT recommend doing them in a free standing pull up stand that isn’t bolted to the floor…by the 4th set, I was swinging a bit (couldn’t swing far because of the pads for leg lifts and I was trying to maintain control) but I managed to swing my big Portuguese/Italian rear end for like rep 17 and must have swung out a bit far because I could feel the stand begin to tip forward and I had few options other than hold on and wait for gravity- since I am no Bart Conner, I knew that no fancy release, tuck, flip and stick of the landing was possible at this stage of my life (mainly because of the aforementioned large rear) I let gravity and fate take over and as my legs stretched to the floor and hit the ground before the thing toppled too far forward (it got about 20 degrees), I casually stood on my tip toes and gently lowered it while looking across from me at the senior citizen on the press machine have the color return to her face and for her to start breathing because make no doubt, had that thing gone over, I would have landed on her in a more or less 96 position killing her more of less instantly… so I went and got the manager and we both realized that the stand came free because the nuts were gone and no one checked. ..
bolt that sucker down, we don’t need to give crossfit a bad rep as something that is dangerous to senior citizens haha.