Welcome 
Derby City CrossFit
Louisville CrossFit
909 E. Market St.
Louisville, KY 40206
Call: 502.641.2980
Email: info@dccrossfit.com
Mon-Fri : 5:30a-2p; 4p-8p
Sat : 10a-12p Important Events Recovery Seminar
March 20, 2010
12p - 2p
$10 for Members
$25 for Non-Members
REGISTER HERE
CrossFit Olympic Weightlifting Certification with Sage Burgener
April 24 - 25, 2010
9a - 5p both days
Register Here!
CrossFit Gymnastics Certification with Jeff Tucker
August 21 - 22, 2010
9a - 5p both days
Register Here!
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CF Games
Rest
Strength
Back Squat 3 x 3
WOD
12 min AMRAP
3 Deadlifts
6 Pullups
9 Burpees
CF Endurance
Here
The scientific community is coming around to the theory of CrossFit-style interval training
Listen up… are you lifting enough weight?
Mike Burgener on the “2nd Pull”
CF Games
Rest
Strength
Rest
WOD
Rest
CF Endurance
Here
Lies We Tell Kids
How to Pack Everything You Own in One Bag
Synchronized Burpees!
CF Games
Group WOD
Strength
Rest
WOD
5 Rounds:
15 Deadlifts (Heavy!)
25 Air Squats
5 Burpee Box Jumps
CF Endurance
Here
Why Batman Could Exist… But Not For Long
Better Athletes Sweat More
CF Games
7 Rounds
1 Hang Squat Snatch
Ring Dips – AMRAP in 30 sec
Rest 3 min
Strength
Bench Press – 5, 5, 5
then: 12-9-6
WOD
5 Minute Row (for calories)
4 Minute Box Jumps
3 Minute Overhead squats
2 Minute Wallballs
1 Minute Dips
CF Endurance
Here
Vibram / Barefoot Talking Points
75 Skills Every Man Should Master
Learning “Knees to Elbows”
CF Games
15 HSPU
6 L Pullup
13 HSPU
6 L Pullup
11 HSPU
6 L Pullup
9 HSPU
6 L Pullup
7 HSPU
6 L Pullup
5 HSPU
6 L Pullup
3 HSPU
6 L Pullup
1 HSPU
6 L Pullup
Strength
Front Squat – 5, 5, 5
then: Back Squat – 20
WOD
3 Rounds:
25 Wallballs
15 Sumo Deadlift High Pull
5 Snatch
CF Endurance
Here
Staying Erect (not what it sounds like)
Controlling the Tornado: Planning Your Training
Hey everybody! [...]
CF Games
Rest
Strength
Rest
WOD
50 1 arm KBS (25 ea. arm)
5 Burpees
40 1 arm KBS (20 ea. arm)
5 Burpees
30 1 arm KBS (15 ea arm)
5 Burpees
20 1 arm KBS (10 ea. arm)
5 Burpees
10 1 arm KBS (5 ea. arm)
CF Endurance
Here
The Great Grocery Smackdown
Grain-Free Granola (Nola)
Overhead Squatting Safely!
So Jenn comes to me the other day and says….” Coach I want to lose 15 pounds!” I say to Jenn..” Okay it’s time to take the gloves off, 50 day burpee challenge, starts at 50 and each day you add one so day one 50, day two 51, ect. If burpeess are [...]
CF Games
High Bar Back Squat – 6, 6, 4, 4, 2, 2
then: 4 Rounds
9/leg Pistols (18 total)
20 Back Extensions
then: Row – 30 sec on, 3 min off – x 8
Strength
Power Clean – 3, 3, 3
then: 12-9-6
WOD
Do one pull up the first minute, two the second and so on until you can’t complete the pull ups [...]
For those that are participating in the Improvement Pool… it’s time to try them all over again! Below are the current scores… if we’ve missed one of your times, just let us know.
dccf-improvement-pool (Excel)
And, in case you’ve forgotten, here are the workouts that need to be completed:
Workout #1
“Frellen”
5 rounds for time of:
400m Run
15 Thrusters [...]
CF Games
5 Rounds; not timed
6 Push Jerk
6 Weighted Pullups
4 Rounds; not timed
6 Push Press
15 CTB Pullups
3 rounds; not timed
6 Press
20 Pullups
Strength
Back Squat – 5, 5, 5
WOD
12 Rounds:
2 Power Clean (Heavy!)
7 Wall Balls
5 Burpees
CF Endurance
Here
Just What the Doc Ordered
Do You CrossFit?
10 Fat Burning Tips for a Lean Sexy Body!
Vertical Shins = Better Squat
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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 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!
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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