Every potential member of Derby City CrossFit / DarkSide Strength & Conditioning will first attend one of the new client screenings (email us at derbycitycrossfit@gmail.com to reserve your spot). Our next beginner sessions for Mondays, Wednesdays, Fridays will begin June 11.
We utilize the Functional Movement Screening (FMS) along with a few other basic tests in order to evaluate the movement quality, basic stability/mobility, and motor control of every new member that walks through the door. From here, we have a few options.
In order to provide the best training possible to all potential members of DCCF/DarkSide we use the results of the FMS screen which of our two entry program are best suited for that individual. One Program is the Basic Stability and Mobility Class or the BSAMC, as we like to call it. The other is the Prep Phase program. Just as a bonus, both programs come with a packet of information about nutrition, self myofascial release, and other some other basic information and about 12 hours or so of my rambling on about nutrition, our programming, mobility, or pretty much whatever question or topic you bring up.
The first thing that you will learn about how our gym is different than other places is our coaches’ dedication to teaching. We find it very important to pass on as much knowledge to our members as possible. The more the know and understand about the biomechanics of how your body is supposed to work, and more importantly, how to take care of it, the more effective you will be in any physical endeavor you choose in the future. As you understand how different nutrients / macronutrients / vitamins / minerals affect your body, you will not need nutritional advice and diet plans anymore. You will just understand what your body needs and how it works. Kind of like a “give a man a fish” situation.
BSAMC
The fact of the matter is that most humans today do not move well. We sit all day at desks crouched over, driving in cars, blah blah blah. Then, to make it worse, when most people exercise they do not work through their full range of motion. Or, even worse, you sit on machine that works you through a fixed range of motion and provides you artificial stability. Oh, and you’re doing it sitting down while wearing giant sneakers, so your proprioception is shot and you have terrible balance. Or, possibly you have been doing nothing at all and things are just breaking down because, as we all know, if you don’t use it, you lose it.
For these people who will usually score low on the FMS, we utilize a basic stability and mobility program based, and expanded, upon a program created by Eric Cressey and Mike Robertson called “Neanderthal No More”. The primary goals of this program are correcting asymmetries, mobility/stability issues, as well as building a base level on conditioning. Most movements will be unilateral, kneeling, half kneeling, or quadruped. We utilize these positions to attempt to relearn motor patterns for basic stability while focusing on proper diaphragmatic breathing techniques to gain Tonic (vs. Phasic) stability patterns. The focus of this program is not to learn the technique of CrossFit’s “fundamental movements” rather, to relearn the fundamentals of basic movement because somewhere between when you learned to walk and run and play as a baby/toddler and your current age, something went wrong and if we don’t first correct this, it is like driving with your brake on. Or even worse, you are out jogging and you injure yourself because your body is dysfunctional, then you can’t do anything.
Prep Phase
The first thing that you should know is not to skip the first paragraph about the BSAMC, because the fact of the matter is that just about everyone has some sort of mobility issues that will get exposed. So, this program will still feature some of those same aspects. However, in this class, it is less about reducing your injury chance and more about improving your performance. The primary Goals of the Prep Phase are to teach you the techniques that you will need to know to join our regular CrossFit Classes or to join the DarkSide for either Powerlifting or Olympic Lifting, as well as to build up your workload and intensity gradually over your first month and spend time addressing your personal mobility issues. Just like the BSAMC class, we use this as a base program and will either scale up or down depending on when you are ready. This is the big reason that we do not call it a “beginner” class. The fact of the matter is that is not very different from a program that we would do after a meet or a very intense training cycle in order to let our bodies recover a little bit and to gradually build back up.
To Get Started
Email, call or check the website for the next available Entry Classes. The classes are limited to 6 people each session, so you will need to reserve a spot. In the first session, we will take the 6 members through the Screening and then classify them according to the results. Then, when you come in for you second session you will get a folder that contains: your workouts for the next 11 sessions with room to log your results or modifications, a basic nutrition packet, and any other miscellaneous notes that we feel that you need to focus on. From there, you will come to your scheduled classes and complete the program that you are on. Then, permitting that you are ready, you will join the regular CrossFit classes.
Our regular CrossFit Classes run Monday-Thursday: 5am, 6am, 7am, 8am, 12pm, 3:45pm, 5pm, 6pm, 7pm, 8pm; Friday (no 7pm or 8pm classes); Saturday 10am and 11am. As a member of the regular CrossFit classes, you will no longer have a scheduled class to attend. You attend as many classes as you wish, at whatever times are convenient to you, and you are not required to attend the same class every day.
Personal Programming is also available
This includes a full assessment/movement screening that expands upon the FMS and starts to break down what is happening at individual joints/muscles. We will then talk to you about your goals, days per week you can train, etc… and write a program that is specific to your needs. Along with your program, you will receive a sample diet plan based on your body composition goals, and coaching on any techniques that you are unfamiliar with or just doing wrong, throughout the length of the program. We can create a program for ANY goal. It could be as simple as postural correction stuff just so that you can move better or a specific program to train you for your sport/competition. For more information, email us with some background information on the type of program that you would be looking for.
Pricing
Entry Level Classes = $300/12 sessions
Entry Level Classes Personal Training Option = $500/12 sessions
CrossFit / DarkSide Membership – 1 year = $80; 6 months = $90; monthly = $120
Where is Derby City CrossFit?
139 Breckenridge Lane
Louisville, KY 40207
Call: 502.641.2980
Email: derbycitycrossfit@gmail.com
We’re located in the heart of St. Matthew’s, next to Porter Paints – down from Molly Malone’s.