Derby City CrossFit - Louisville, KY http://dccrossfit.com Forging Elite Fitness Wed, 10 Mar 2010 03:00:46 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Gym Hours 3/11-3/19 http://dccrossfit.com/2010/03/09/gym-hours-ireland/ http://dccrossfit.com/2010/03/09/gym-hours-ireland/#comments Wed, 10 Mar 2010 01:30:03 +0000 Coach http://dccrossfit.com/?p=2268 Ben and Kat are headed to Ireland… Here are the hours that the gym will be open and a Coach will be present. This schedule is posted on the whiteboard next to the sign-in sheet, on the office door, and on the cork board above the water fountains. Most hours are just like [...]]]>

Ben and Kat are headed to Ireland… Here are the hours that the gym will be open and a Coach will be present. This schedule is posted on the whiteboard next to the sign-in sheet, on the office door, and on the cork board above the water fountains. Most hours are just like normal, but most mornings we close from 6:45a-8:30a because Coach Quinn has to get to work. We apologize for any inconvience this causes.

3-11-10 Thursday
Quinn 5:30-6:45am
Ryan 8:30-11:30am
Ryan 4-6pm

3-12-10 Friday
Quinn 5:30-6:45am
Ryan 8:30-12pm
Mike 12pm-4pm
Ryan 4-6pm
Slater 6-8pm

3-13-10 Saturday
Ryan 10am-12pm

3-15-10 Monday
Mike 5:30-9am
Ryan 9-12pm
Ryan 4-6pm
Sean 6-8pm

3-16-10 Tuesday
Sean 5:30-9am
Ryan 9am-12pm
Ryan 4-6pm
Slater 6-8pm

3-17-10 Wednesday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Ryan 4-6pm
Slater 6-8pm

3-18-10 Thursday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Ryan 4-6pm
Mike 6-8pm

3-19-10 Friday
Quinn 5:30-6:45am
Ryan 8:30am-12pm
Mike 12pm-4pm
Ryan 4-6pm
Mike 6-8pm

]]> http://dccrossfit.com/2010/03/09/gym-hours-ireland/feed/ 0 Wednesday 3/10/10 http://dccrossfit.com/2010/03/09/wednesday10-2/ http://dccrossfit.com/2010/03/09/wednesday10-2/#comments Wed, 10 Mar 2010 03:00:46 +0000 admin http://dccrossfit.com/?p=2223 CF Games 10 Rounds: 10 CTB Pullups 10 Ring Dips Rest 30 Sec After 10th round, rest 10 min, then: AMRAP Double Unders – 3 attempts, rest as needed b/t attempts Strength Rest WOD Tabata!!! Pullups Pushups Weighted Situps Burpees CF Endurance Here The Grain Manifesto The Peanut Manifesto (Re-Post) The Dairy Manifesto (Re-Post) Weightlifter fail… plus, his form is terrible!

]]> CF Games
10 Rounds:
10 CTB Pullups
10 Ring Dips
Rest 30 Sec
After 10th round, rest 10 min, then:
AMRAP Double Unders – 3 attempts, rest as needed b/t attempts

Strength
Rest

WOD
Tabata!!!
Pullups
Pushups
Weighted Situps
Burpees

CF Endurance
Here

The Grain Manifesto
The Peanut Manifesto (Re-Post)
The Dairy Manifesto (Re-Post)

Weightlifter fail… plus, his form is terrible!

]]> http://dccrossfit.com/2010/03/09/wednesday10-2/feed/ 0 Tuesday 3/9/10 http://dccrossfit.com/2010/03/08/tuesday9-2/ http://dccrossfit.com/2010/03/08/tuesday9-2/#comments Tue, 09 Mar 2010 03:00:44 +0000 admin http://dccrossfit.com/?p=2222 CF Games On the minute every minute for a max of 20 minutes: 2 [Power Clean and Push Jerk - 70% 1RM] 6 KBS – 2pd Strength Power Clean – 3, 3, 3 then: 21, 15, 9 WOD 50 Double Unders 50 Box Jumps 50 Lunges CF Endurance Here Fudge Babies, baby Apples, Paleo Shakes, and Utilitarianism Classic 80’s Fight Scene from “They Live”

]]> CF Games
On the minute every minute for a max of 20 minutes:
2 [Power Clean and Push Jerk - 70% 1RM]
6 KBS – 2pd

Strength
Power Clean – 3, 3, 3
then: 21, 15, 9


WOD
50 Double Unders
50 Box Jumps
50 Lunges

CF Endurance
Here

Fudge Babies, baby
Apples, Paleo Shakes, and Utilitarianism


Classic 80’s Fight Scene from “They Live”

]]> http://dccrossfit.com/2010/03/08/tuesday9-2/feed/ 3 Monday 3/8/10 http://dccrossfit.com/2010/03/07/monday8-2/ http://dccrossfit.com/2010/03/07/monday8-2/#comments Mon, 08 Mar 2010 03:00:43 +0000 admin http://dccrossfit.com/?p=2140 CF Games Rest Strength Back Squat – 3, 3, 3 Add 5-10lbs from your heaviest lift from last week! WOD Modified “Elizabeth” 21, 15, 9 Front Squats Dips CF Endurance Here Getting into weightlifting, part 1, part 2 How vacations affect your happiness Women’s Strength Symposium The Sumo Deadlift High Pull

]]> CF Games
Rest

Strength
Back Squat – 3, 3, 3
Add 5-10lbs from your heaviest lift from last week!

WOD
Modified “Elizabeth”
21, 15, 9
Front Squats
Dips

CF Endurance
Here

Getting into weightlifting, part 1, part 2
How vacations affect your happiness
Women’s Strength Symposium

The Sumo Deadlift High Pull

]]> http://dccrossfit.com/2010/03/07/monday8-2/feed/ 0 Sectionals Update http://dccrossfit.com/2010/03/07/sectionals-update/ http://dccrossfit.com/2010/03/07/sectionals-update/#comments Sun, 07 Mar 2010 19:08:44 +0000 Coach http://dccrossfit.com/2010/03/07/sectionals-update/ Everyone is doing great! Ryan,Quinn , mike all finish top five on the sprint! Kat got top 5 on the sprint! Ryan was in 3rd place after two wods! Ryan and Patrick finish 11:12 on the third workout which puts them in the top 10 on that particular workout for those who have gone. Brownie held strong with the young [...]]]> Everyone is doing great!
Ryan,Quinn , mike all finish top five on the sprint!
Kat got top 5 on the sprint!
Ryan was in 3rd place after two wods!
Ryan and Patrick finish 11:12 on the third workout which puts them in the top 10 on that particular workout for those who have gone.
Brownie held strong with the young wiper snapers!
Waylon had an impressive time of 12:26 on the third wod as well!

Great job guys!

]]> http://dccrossfit.com/2010/03/07/sectionals-update/feed/ 0 Sunday 3/7/10 http://dccrossfit.com/2010/03/06/sunday7-2/ http://dccrossfit.com/2010/03/06/sunday7-2/#comments Sun, 07 Mar 2010 03:00:45 +0000 admin http://dccrossfit.com/?p=2139 CF Games Sectionals! Strength Rest WOD Rest CF Endurance Here Great-grandfather, cancer survivor and powerlifter Read this in case of emergency Learning to Air Squat Properly

]]> CF Games
Sectionals!

Strength
Rest

WOD
Rest

CF Endurance
Here

Great-grandfather, cancer survivor and powerlifter
Read this in case of emergency


Learning to Air Squat Properly

]]> http://dccrossfit.com/2010/03/06/sunday7-2/feed/ 2 Saturday 3/6/10 http://dccrossfit.com/2010/03/05/saturday6-2/ http://dccrossfit.com/2010/03/05/saturday6-2/#comments Sat, 06 Mar 2010 03:00:43 +0000 admin http://dccrossfit.com/?p=2138 Reminder the gym is CLOSED TODAY. Good Luck to all competitors at the Sectionals!!!

WOD At Home Workout “Old School” 50 jumping jacks 25 jump squats 50 jumping jacks 20 jump squats 50 jumping jacks 15 jump squats 50 jumping jacks 10 jump squats CF Endurance Here

The place that we all go The power of the “high five”

CrossFit compilation video

]]> Reminder the gym is CLOSED TODAY.
Good Luck to all competitors at the Sectionals!!!

WOD
At Home Workout
“Old School”
50 jumping jacks
25 jump squats
50 jumping jacks
20 jump squats
50 jumping jacks
15 jump squats
50 jumping jacks
10 jump squats
CF Endurance
Here

The place that we all go
The power of the “high five”


CrossFit compilation video

]]> http://dccrossfit.com/2010/03/05/saturday6-2/feed/ 0 Gym Closed Saturday http://dccrossfit.com/2010/03/05/gym-closed-saturday/ http://dccrossfit.com/2010/03/05/gym-closed-saturday/#comments Fri, 05 Mar 2010 18:07:38 +0000 Coach http://dccrossfit.com/2010/03/05/gym-closed-saturday/ Derby City CrossFit will be closed this Saturday March 6th. We are headed to the Arnold Classic to compete in Sectionals for the CrossFit Games. Good Luck to all competitors!

]]> Derby City CrossFit will be closed this Saturday March 6th.
We are headed to the Arnold Classic to compete in Sectionals for the CrossFit Games.
Good Luck to all competitors!

]]> http://dccrossfit.com/2010/03/05/gym-closed-saturday/feed/ 2 Friday 3/5/10 http://dccrossfit.com/2010/03/04/friday5-2/ http://dccrossfit.com/2010/03/04/friday5-2/#comments Fri, 05 Mar 2010 03:00:45 +0000 admin http://dccrossfit.com/?p=2162 CF Games Rest Strength Press 3 x 5, then 10, 7, 4 WOD 5 Rounds 5 Weighted Dips 10 1-Arm Dumbbell Cleans (5 ea. arm) Clean = Full Squat 15 Pushups CF Endurance Here Every Man Should Be Able to Save His Own Life: 5 Fitness Benchmarks a Man Must Master Sage fills us in on the OHS Hang Power Cleans by Sage

]]> CF Games
Rest

Strength
Press 3 x 5, then 10, 7, 4

WOD
5 Rounds
5 Weighted Dips
10 1-Arm Dumbbell Cleans (5 ea. arm) Clean = Full Squat
15 Pushups

CF Endurance
Here

Every Man Should Be Able to Save His Own Life: 5 Fitness Benchmarks a Man Must Master
Sage fills us in on the OHS

Hang Power Cleans by Sage

]]> http://dccrossfit.com/2010/03/04/friday5-2/feed/ 1 Thursday 3/4/10 http://dccrossfit.com/2010/03/03/thursday4-2/ http://dccrossfit.com/2010/03/03/thursday4-2/#comments Thu, 04 Mar 2010 03:00:40 +0000 admin http://dccrossfit.com/?p=2137 CF Games In 2:30, complete a 200m run / 10 thrusters @ 135# / max burpees until time expires. Rest one minute and repeat for a total of four rounds. Your score is the total amount of burpees done for all rounds. Strength Front Squat 3 x 5 Back Squat 1 x 12 WOD 3 Rounds 800m Row 50 Situps 30 Back Extensions [...]]]> CF Games
In 2:30, complete a 200m run / 10 thrusters @ 135# / max burpees until time expires. Rest one minute and repeat for a total of four rounds. Your score is the total amount of burpees done for all rounds.

Strength
Front Squat 3 x 5
Back Squat 1 x 12

WOD
3 Rounds
800m Row
50 Situps
30 Back Extensions / Supermans

CF Endurance
Here

Say no to long, slow distance
Can an endurance athlete be paleo?
This is why you’re fat

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