Derby City CrossFit | Louisville http://dccrossfit.com Forging a Community of Fitness Mon, 21 May 2012 14:28:52 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 Workout of the Day – Monday 5/21/12 http://dccrossfit.com/2012/05/workout-of-the-day-52112/ http://dccrossfit.com/2012/05/workout-of-the-day-52112/#comments Mon, 21 May 2012 02:00:20 +0000 admin http://dccrossfit.com/?p=9896 WOD
Max Effort Squat
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front Load Lunges
Burpees

What’s the Difference…? My Crossfit Rampage!
10 Ways to Blunt Your Athletic Potential
Strength Before Skill
How to be Julie Foucher in four easy steps
How Training Affects Your Perception of Pain

Thanks to everyone who came out Saturday for the 1st Annual Ryan & Waylon Memorial Weightlifting Championship and the after-party at Baxter’s Bar & Grill. We’re compiling pics and will have them on our Facebook page soon.

Also, special thanks to Louisville Lifestyle Medicine for coming out, as well. Aside from primary care services, they told us about their ability to offer a mixture of high-level tests which can benefit any athlete, including blood tests, antioxidant level tests and VO2 Max tests.

Tommy Wilkinson filmed the end of the Men’s final heat for WOD 6 at Regionals two weekends ago. Skip to 1:14 for the most awkward man hug ever.

]]> http://dccrossfit.com/2012/05/workout-of-the-day-52112/feed/ 0 Rest Day Readings – Sunday 5/20/12 http://dccrossfit.com/2012/05/rest-day-readings-52012/ http://dccrossfit.com/2012/05/rest-day-readings-52012/#comments Sun, 20 May 2012 02:00:08 +0000 admin http://dccrossfit.com/?p=9895 Stuff You Should Read: SI Joint Edition
“You must begin how you intend to end.”
Why People Suck at Getting Healthy and What to Do About It
Harper: “Thank God for Greg Glassman”

Watch as a CrossFit mom trains the pull-up throughout her pregnancy.

]]> http://dccrossfit.com/2012/05/rest-day-readings-52012/feed/ 0 1st Annual Ryan & Waylon Memorial Weightlifting Championships http://dccrossfit.com/2012/05/1st-annual-ryan-waylon-memorial-weightlifting-championships/ http://dccrossfit.com/2012/05/1st-annual-ryan-waylon-memorial-weightlifting-championships/#comments Sat, 19 May 2012 02:00:02 +0000 admin http://dccrossfit.com/?p=9894 Festivities for the 1st Annual Ryan & Waylon Memorial Weightlifting Championships begin today at 10am. Weigh-ins are at 11a and lifting begins around 12p. See you there.

10am CrossFit WOD
Teams of 2 complete the following
Men 6,000lbs of Snatch
Women 4,000lbs of Snatch

then
Farmers Carry 200m for total weight
Men 2,000lbs
Women 1,000lbs

then
300 Double Unders as a team

Save Yourself from Insomnia!
Retired NFL Players Are… Healthy?!
Go Forth and Squat
CrossFitters Are Crazy!!!

]]> http://dccrossfit.com/2012/05/1st-annual-ryan-waylon-memorial-weightlifting-championships/feed/ 0 Workout of the Day – Friday 5/18/12 http://dccrossfit.com/2012/05/workout-of-the-day-friday-51812/ http://dccrossfit.com/2012/05/workout-of-the-day-friday-51812/#comments Fri, 18 May 2012 02:00:55 +0000 admin http://dccrossfit.com/?p=9893 WOD
45min straight up Mobility Session, then:

Rest for Memorial Competitors
or
15min of Intervals (prowler/ropes/sledge strikes)

What is Beautiful?
Exercise Strengthens Bones… Even in Adults
Scar Tissue
The Power of a Smile
CrossFit Proves Love Is All Around

The true secret to fitness might be the wisdom in this video

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Light Run – 1600m
+
Mobility Work – 30min
+
5, 4, 3, 2, 1, 2, 3, 4, 5, 4, 3, 2, 1
KB Swing
HSPU (or reg/or ring)
100m Sprint (with walk back)

Prilepin’s Chart for Increasing Strength
Sick To Strong – My Story About Paleo
“I don’t know why my (insert non-gross body part here) hurts.”
How to Live Vicariously Through Yourself
Avoid Fructose To Lose Fat For Summer

This video shows the final event from the Central East Regionals last weekend. If you watch the crowd behind Julie Foucher in Lane 1, you’ll probably see a bunch of familiar faces.

]]> http://dccrossfit.com/2012/05/workout-of-the-day-thursday-51712/feed/ 0 Workout of the Day – Wednesday 5/16/12 http://dccrossfit.com/2012/05/workout-of-the-day-wednesday-51612/ http://dccrossfit.com/2012/05/workout-of-the-day-wednesday-51612/#comments Wed, 16 May 2012 02:00:38 +0000 admin http://dccrossfit.com/?p=9891 WOD
Squat – 5 @ 40%, 5 @ 50%, 5 @ 60%
+
Press 5 @ 40%, 5 @ 50%, 5 @ 60%
+
AMRAP 15
20 Double Unders
3 Turkish Get Ups (ea side)

The Importance of Proper Breathing for Stronger Lifts
5 Things We Can Learn From Arnold About Building Muscle
Joint Stability
Bad Days
Training With Pain, It’s Such A Happy Thing

Inspiring little video from friends at Dragon CrossFit

]]> http://dccrossfit.com/2012/05/workout-of-the-day-wednesday-51612/feed/ 0 Workout of the Day – Tuesday 5/15/12 http://dccrossfit.com/2012/05/workout-of-the-day-tuesday-51512/ http://dccrossfit.com/2012/05/workout-of-the-day-tuesday-51512/#comments Tue, 15 May 2012 02:00:39 +0000 admin http://dccrossfit.com/?p=9883 Taylor’s Recap from Regionals
“Whey”ing In: Are Protein Powders Paleo?
Paleo on a Budget – The Cheaper Cuts of Meat
The Myth of the Dumb Jock
The Boundary Between Boredom and Anxiety

Guys, this is the answer to your athletic deficiencies

]]> http://dccrossfit.com/2012/05/workout-of-the-day-tuesday-51512/feed/ 0 Workout of the Day – Monday 5/14/12 http://dccrossfit.com/2012/05/workout-of-the-day-monday-51412/ http://dccrossfit.com/2012/05/workout-of-the-day-monday-51412/#comments Mon, 14 May 2012 02:02:20 +0000 admin http://dccrossfit.com/?p=9821 WOD
20min – Mobility
+
20min – Snatch – work up to your opening weight for Saturday’s “1st Annual Ryan & Waylon Memorial Weightlifting Championships”
+
20min – Clean & Jerk – work up to your opening weight for Saturday.

Some link-love from friends at CrossFit Fire of the Gods
CrossFit King of the Beach Sued for “Dropping Weights”
Cosgrove’s Five Ah-Ha! Moments: The Education of a Misguided Trainer
Yoga is Overrated
The Five Reasons You’re Not Succeeding
5 Quick and Easy Ways to Feel and Move Better: Installment 2

Huge congratulations to Coach Taylor for her 13th place finish at the CrossFit Games Central East Regional this past weekend. For more pics of the event, click this link.


]]> http://dccrossfit.com/2012/05/workout-of-the-day-monday-51412/feed/ 0 Rest Day Readings – Sunday 5/13/12 http://dccrossfit.com/2012/05/rest-day-readings-sunday-51312/ http://dccrossfit.com/2012/05/rest-day-readings-sunday-51312/#comments Sun, 13 May 2012 02:00:16 +0000 admin http://dccrossfit.com/?p=9820 Why Motivation is Dangerous
By the Coach for the Coach: Follow the (Kinetic) Chain
America's Top 25 Drunkest Cities and Why Alcohol and Exercise Don’t Mix
20 Delicious Protein Powder Recipes (That Are NOT Shakes)

]]> http://dccrossfit.com/2012/05/rest-day-readings-sunday-51312/feed/ 0 Workout of the Day – Saturday 5/12/12 http://dccrossfit.com/2012/05/workout-of-the-day-saturday-51212/ http://dccrossfit.com/2012/05/workout-of-the-day-saturday-51212/#comments Sat, 12 May 2012 02:00:12 +0000 admin http://dccrossfit.com/?p=9819 WOD
Coach’s Choice

Smoking and Obesity
So, you say I “look big”? You ain’t seen nothin’ yet!
You can’t really know what you want until you know you don’t know what you want
So, You Wanna Get Strong?


When Kelly Starrett was here this past Sunday, he talked about “sliding surfaces”. When fuzz builds up between muscle tissues, it acts like an adhesive and prevents your muscles from sliding smoothly, which results in tightness, poor flexibility, and even injury over time. This video explains more.

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