Derby City CrossFit - Louisville, KY http://dccrossfit.com Forging Elite Fitness Fri, 03 Sep 2010 02:00:14 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Friday 9/3/10 http://dccrossfit.com/2010/09/friday3/ http://dccrossfit.com/2010/09/friday3/#comments Fri, 03 Sep 2010 02:00:14 +0000 admin http://dccrossfit.com/?p=3949 Strength Press 3 x 5 (same weight all sets) WOD 15 Minute “Cindy” As Many Rounds As Possible (AMRAP) 5 Pullups 10 Pushup 15 Squat CF Football Here CF Endurance Here Shoulder Stretch With Rope What Are Your Priorities? Choose Your Own Stir-Fry Adventure Artificial Sweeteners CAN Raise Blood Sugar K-Star Talks About Hip Extension

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Press 3 x 5 (same weight all sets)

WOD
15 Minute “Cindy”
As Many Rounds As Possible (AMRAP)
5 Pullups
10 Pushup
15 Squat

CF Football
Here

CF Endurance
Here

Shoulder Stretch With Rope
What Are Your Priorities?
Choose Your Own Stir-Fry Adventure
Artificial Sweeteners CAN Raise Blood Sugar

K-Star Talks About Hip Extension

]]> http://dccrossfit.com/2010/09/friday3/feed/ 0 DCCF closed for Labor Day http://dccrossfit.com/2010/09/dccf-closed-for-labor-day/ http://dccrossfit.com/2010/09/dccf-closed-for-labor-day/#comments Thu, 02 Sep 2010 19:53:17 +0000 Coach http://dccrossfit.com/2010/09/dccf-closed-for-labor-day/ DCCF will be open this Saturday 10am-noon

But…

DCCF will be closed Monday for Labor Day

if we don’t see you Hope you have a great Holiday weekend!

-DCCF Staff

]]> DCCF will be open this Saturday 10am-noon

But…

DCCF will be closed Monday for Labor Day

if we don’t see you Hope you have a great Holiday weekend!

-DCCF Staff

]]> http://dccrossfit.com/2010/09/dccf-closed-for-labor-day/feed/ 0 Thursday 9/2/10 http://dccrossfit.com/2010/09/thursday2/ http://dccrossfit.com/2010/09/thursday2/#comments Thu, 02 Sep 2010 02:00:13 +0000 admin http://dccrossfit.com/?p=3947 Strength Rest WOD 4 Rounds 200m Run 20 Sumo Deadlift High-Pull with Kettlebell CF Football Here CF Endurance Here “Yeah, CrossFit is expensive. But the alternative should be unacceptable.” Is CrossFit Dangerous? Eggs with Mango Gazpacho When Tanning Turns Into an Addiction Robb Wolf, author of The Paleo Solution tells us about the Paleo Diet

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Rest

WOD
4 Rounds
200m Run
20 Sumo Deadlift High-Pull with Kettlebell

CF Football
Here

CF Endurance
Here

“Yeah, CrossFit is expensive. But the alternative should be unacceptable.”
Is CrossFit Dangerous?
Eggs with Mango Gazpacho
When Tanning Turns Into an Addiction

Robb Wolf, author of The Paleo Solution tells us about the Paleo Diet

]]> http://dccrossfit.com/2010/09/thursday2/feed/ 0 Wednesday 9/1/10 http://dccrossfit.com/2010/08/wednesday1/ http://dccrossfit.com/2010/08/wednesday1/#comments Wed, 01 Sep 2010 02:00:11 +0000 admin http://dccrossfit.com/?p=3945 Strength Back Squat 5 x 5 WOD For Time: 1000m Row 30 Pushups 30 Dumbell Cleans (yes that means full squat) CF Football Here CF Endurance Here A CrossFitter Talks About Going Paleo Shrimp Flying Saucers Sage Burgener Raps About Cleans & Britney Spears The River Cottage Meat Book Your Qs: Caffeine, Calluses, Tabata & Shin Splints An oldie, but goodie on Olympic lift bar path

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Back Squat 5 x 5

WOD
For Time:
1000m Row
30 Pushups
30 Dumbell Cleans (yes that means full squat)

CF Football
Here

CF Endurance
Here

A CrossFitter Talks About Going Paleo
Shrimp Flying Saucers
Sage Burgener Raps About Cleans & Britney Spears
The River Cottage Meat Book
Your Qs: Caffeine, Calluses, Tabata & Shin Splints


An oldie, but goodie on Olympic lift bar path

]]> http://dccrossfit.com/2010/08/wednesday1/feed/ 0 Tuesday 8/31/10 http://dccrossfit.com/2010/08/tuesday31/ http://dccrossfit.com/2010/08/tuesday31/#comments Tue, 31 Aug 2010 02:00:10 +0000 admin http://dccrossfit.com/?p=3943 Strength Rest WOD 5 Rounds 10 Pullups 10 Burpees CF Football Here CF Endurance Here Parents Oblivious to Overweight Kids Weight Gain & Female Athletes How To Raise A Superstar What Do You Lack? Probably Vitamin D Gisele Bundchen Tells Us About Breastfeeding August was National Breastfeeding Month, so today’s the last day we can talk about the benefit of breastfeeding and show a funny video on the topic

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Rest

WOD
5 Rounds
10 Pullups
10 Burpees

CF Football
Here

CF Endurance
Here

Parents Oblivious to Overweight Kids
Weight Gain & Female Athletes
How To Raise A Superstar
What Do You Lack? Probably Vitamin D
Gisele Bundchen Tells Us About Breastfeeding

August was National Breastfeeding Month, so today’s the last day we can talk about the benefit of breastfeeding and show a funny video on the topic

]]> http://dccrossfit.com/2010/08/tuesday31/feed/ 3 Monday 8/30/10 http://dccrossfit.com/2010/08/monday30/ http://dccrossfit.com/2010/08/monday30/#comments Mon, 30 Aug 2010 02:00:08 +0000 admin http://dccrossfit.com/?p=3941 Strength Rest WOD “Fight Gone Bad!” Three Rounds of: Wallball, 20lbs Ball, 10ft Target (Reps) Sumo Deadlift High-Pull, 75lbs (Reps) Box Jump, 20″ Box (Reps) Push Press, 75lbs (Reps) Row (Calories) CF Football Here CF Endurance Here The Dark Side of Vitaminwater The Role of Strength in Weightlifting Improve Your Mobility, Improve Your Strength Dangers of Fructose, part 1 & part 2 Sometimes, It Just Comes Down to Showing Up When Repeat Injuries Can’t [...]]]> Strength
Rest

WOD
“Fight Gone Bad!”
Three Rounds of:
Wallball, 20lbs Ball, 10ft Target (Reps)
Sumo Deadlift High-Pull, 75lbs (Reps)
Box Jump, 20″ Box (Reps)
Push Press, 75lbs (Reps)
Row (Calories)

CF Football
Here

CF Endurance
Here

The Dark Side of Vitaminwater
The Role of Strength in Weightlifting
Improve Your Mobility, Improve Your Strength
Dangers of Fructose, part 1 & part 2
Sometimes, It Just Comes Down to Showing Up
When Repeat Injuries Can’t Dim an Athlete’s Passion

Say this 5 times fast: Shark Snatches With Silly Socks

]]> http://dccrossfit.com/2010/08/monday30/feed/ 1 Sunday 8/29/10 http://dccrossfit.com/2010/08/sunday29/ http://dccrossfit.com/2010/08/sunday29/#comments Sun, 29 Aug 2010 02:00:02 +0000 admin http://dccrossfit.com/?p=3908 Strength Rest WOD Rest CF Football Here CF Endurance Here One Female’s Journey to Strength Exercise Increases Our Mental Acuity Sex Is Stressful, But Good For You Fish Oil: Just the Facts “Heavier isn’t the answer. Balance is the answer” Need to increase your bone density? Just lift heavy things.

]]> Strength
Rest

WOD
Rest

CF Football
Here

CF Endurance
Here

One Female’s Journey to Strength
Exercise Increases Our Mental Acuity
Sex Is Stressful, But Good For You
Fish Oil: Just the Facts
“Heavier isn’t the answer. Balance is the answer”

Need to increase your bone density? Just lift heavy things.

]]> http://dccrossfit.com/2010/08/sunday29/feed/ 0 Saturday 8/28/10 http://dccrossfit.com/2010/08/saturday28/ http://dccrossfit.com/2010/08/saturday28/#comments Sat, 28 Aug 2010 02:00:59 +0000 admin http://dccrossfit.com/?p=3905 Gym Closed for Clydesdale Games tune up! WODS start at 9am, noon, and 2pm. Don’t miss out! Strength Rest WOD Rest CF Football Here CF Endurance Here Get Off The Ibuprofen A Dietary Cure for Acne “What if you just ate the foods you saw advertised on TV? What would your nutrition intake look like?” A Gym Rat’s Guide to the One-Rep Max Morning Cup of Vomiting in [...]]]> Gym Closed for Clydesdale Games tune up! WODS start at 9am, noon, and 2pm. Don’t miss out!
Strength
Rest

WOD
Rest

CF Football
Here

CF Endurance
Here

Get Off The Ibuprofen
A Dietary Cure for Acne
“What if you just ate the foods you saw advertised on TV? What would your nutrition intake look like?”
A Gym Rat’s Guide to the One-Rep Max
Morning Cup of Vomiting in My Mouth: Skechers Shape-Ups

How Food Impacts Our Mood

]]> http://dccrossfit.com/2010/08/saturday28/feed/ 0 Friday 8/27/10 http://dccrossfit.com/2010/08/friday27/ http://dccrossfit.com/2010/08/friday27/#comments Fri, 27 Aug 2010 02:00:49 +0000 admin http://dccrossfit.com/?p=3912 Strength Rest WOD 150 wall balls *5 burpees every time you put the ball down CF Football Here CF Endurance Here Our Favorite Olympic Lifting Coach, Sage Burgener, Talks About Mental Toughness Paleo Snack Packs Is Baby Food Fit for Babies? Why Running is Important An Interview With CrossFit Legend Chris Spealler Sage has a WOD named after her called “Dating Sage.” Do you want to try “Dating [...]]]> Strength
Rest

WOD
150 wall balls
*5 burpees every time you put the ball down

CF Football
Here

CF Endurance
Here

Our Favorite Olympic Lifting Coach, Sage Burgener, Talks About Mental Toughness
Paleo Snack Packs
Is Baby Food Fit for Babies?
Why Running is Important
An Interview With CrossFit Legend Chris Spealler

Sage has a WOD named after her called “Dating Sage.” Do you want to try “Dating Sage”?

]]> http://dccrossfit.com/2010/08/friday27/feed/ 0 Thursday 8/26/10 http://dccrossfit.com/2010/08/thursday26/ http://dccrossfit.com/2010/08/thursday26/#comments Thu, 26 Aug 2010 02:00:58 +0000 admin http://dccrossfit.com/?p=3903 Strength Front Squat WOD 5 rounds 10 kb swings 15 box jumps 20 lunges CF Football Here CF Endurance Here Acupuncture, Real or Fake, Eases Pain Two Running Stars Train While Pregnant Alcohol and Your Health & Fitness Goals Eating Optimally for Massive Size and Strength 16 General Nutrition Tips Way to go, Nathan!

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Front Squat

WOD
5 rounds
10 kb swings
15 box jumps
20 lunges

CF Football
Here

CF Endurance
Here

Acupuncture, Real or Fake, Eases Pain
Two Running Stars Train While Pregnant
Alcohol and Your Health & Fitness Goals
Eating Optimally for Massive Size and Strength
16 General Nutrition Tips

Way to go, Nathan!

]]> http://dccrossfit.com/2010/08/thursday26/feed/ 2