FIRST THINGS FIRST – THE ONLY WAY TO BEGIN YOUR TRAINING AT DERBY CITY CROSSFIT IS WITH A FREE ASSESSMENT. THESE ARE BY APPOINTMENT ONLY – CALL US TO SCHEDULE AT 502.641.2980 OR EMAIL US AT DERBYCITYCROSSFIT@GMAIL.COM
Our ASSESSMENT is a one-on-one training session during which you’ll get a chance to learn a lot more about our program and actually experience a CrossFit workout for yourself. It is by appointment only and is a prerequisite for taking a class. It’s purpose is to help us serve you better by getting to know your goals and expectations, fitness level, and experience. After your ASSESSMENT, you can choose one of several membership options that give you access to our group fitness program and classes.
You Can Test Our Workouts at Home
If you want to try our workouts out for yourself, you can start immediately. Go back to our home page and check out our “Workout of the Day” (WOD). These will give you a good example of the style of our training and classes. However, be forewarned, these workouts can be very difficult and are designed for athletes who have undergone technique training with us. So, we have a few suggestions for getting started.
1. Learn the movements – many of the exercises that we include in our workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing it in a new exercise is an easy way to get hurt.
2. Start easy! Get through the workout. Modify it any way you need to – split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.
3. Make the WOD a habit. Three days on, one day off; or five days on, two off. Consistency is the key, not so much intensity at first. Be consistent.
4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the Workout of the Day really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!
This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!
Resources
If you run in to difficulties on your own, want to get instruction, or simply want to learn more, we suggest the following resources:
- Set up a free assesment by calling 502.641.2980 -or- emailing derbycitycrossfit@gmail.com
- Come in to Derby City CrossFit. Here is a MAP!
- Read more of what we’re About.
- Read “How to start”
- Download a free copy of the CrossFit Journal article entitled “What is Fitness?”
- Download a free copy of “CrossFit Foundations”
- Browse the CrossFit.com website for gobs of information, especially on the message board.