All posts by Slater Coe

The Weekend WOD

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Saturday
Accumulate L: 200; S: 250 Power Cleans – L: 75/55; S: 115/75

-and, one partner completes one round of the following On-The-Minute:
4 HRPU (S: HSPU)
8 T2B
12 Wallballs
*Partners switch who performs the 4/8/12 each minute, then continue working together during the rest of the minute to accumulate Power Cleans.

Sunday
In 4min, complete:
20 Burpees and 10 DB Thrusters

-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
20 AKBS
10 Goblet Squats
20 KB RDL
10 KB (1-Hand) Elevated Pushups (5 ea. Arm)
*rest remainder of the 5min

-then, in 4min, complete:
20 DB Thrusters and 10 Burpees

-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
5 Dragon Flags (slow & controlled)
20 DB Bicep Curls
10 DB Thrusters
20 Mountain Climbers (1-1, 2-2, etc…)
*rest remainder of the 5min

*For KB Elevated Pushups, put your hand thru the handles, so your hand is on the fat part of the bell for your pushup.

Friday 7/21/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M14M
1 Power Snatch @ 90+%
+
6-12 Barbell RDL – (not single leg this week)

WOD
“Small”
3 Rounds
Row 1000/800m or Bike 2000/1600m or Run L: 600m; S: 800m
L: 30; S: 50 Burpees
L: 30; S: 50 Box Step Ups (S: Jumps)
Run L: 600m; S: 800m or Row 1000/800m or Bike 2000/1600m
*Cap = 20min. Team up with someone so you can alternate on the Row/Bike/Run.

Cooldown
1min Bretzel – ea side
2min Sit-on-Ankles Back Bend – use Wallball under back for height assistance
-or- simply lay back over Wallball with legs straight, gripping rig for leverage

Daily Reading
1. Snatch Start Position & Common Faults
2. 7 Surprising Benefits of Exercise
3. Rehabilitation
4. Incontinence and Female Athletes

Thursday 7/20/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M10M
3 Strict Press @ 90%+ of your 2RM
+
6-10 Eccentric Pistols on Box

WOD
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Air Squats
*Beach muscles today… strict press then Cindy. So, a bunch of shoulders & arms.

Unloaded
AMRAP 35
5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5
DB Step Ups
DB Clean & Push Jerk
RKBS
DB Floor Press
Wallball Slamball – 30/20
Hollow Hold Flutter Kicks (1-1, 2-2, 3-3, etc…)
*After Rounds 6, 8, 10, 8, 6: Run 200m or Row 250/200m or Bike 500/400m

-then:
Tabata Abmat Situps
8 Rounds x :20on, :10off

Cooldown
On your own: Roll out quads, hips, glutes, and calve

Daily Reading
1. How to Escape a Negative Head Space
2. Is Your Sleep Schedule Preventing You From Getting Stronger? 8 Questions to Ask Yourself
3. 10 Steps to Use CrossFit to Get the Body You Want
4. Why Ice Is Bad Advice: Stop Icing Your Injuries

Derby City CrossFit Pro Tips, Part 1

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Derby City CrossFit Pro Tips, Part 1
Written by: Coach James

This article will focus on some small hints/tricks/pro tips that can and will make your experience at Derby City a little better and easier, especially for beginners. We have all seen that one person do something so simple and we just stop and think “that was so smart”. I am going to break it all down and let everyone in on these tricks and tips.

Walking the Bar into the J Hook

Have you noticed the black and clear plates on the J hooks? These are here to protect the J hooks and the rig. You do not have to be gentle with these. You have probably heard the coaches say at some point “just walk the bar straight in and set it down”. We tell you this so that you are not twisting under a heavy load. The J hooks should be set up so that you are able to walk the bar out and in, without having to come up on your toes or do something awkward. Walk the bar straight into the J hook and then set it down.

Unloading the Bar on the Ground

We all love to lift heavy, this can be deadlifts, cleans, snatches or any variation of the shoulder to overhead. What sucks is trying to strip the weight off after we are done. You think you look silly and maybe even feel frustrated fighting with the weights? There is one easy trick to fix this problem. Place a 5lb or 2.5lb plate on the floor and roll the first plate on the bar onto the plate you just placed on the ground. This will elevate the other plates off the floor so that you are able to remove the plates without having to fight with it. Once you have one side completely stripped of weight just stand the bar straight up to make a nice stack with the other side and simply remove the bar.

Clips & Jump Ropes During WODs

We have been in the middle of a WOD with barbell movements, and as we drop the bar, the clips will slowly start to slide out and the weight follows. (We all know we cannot lift a bar with uneven weights.) So we have to stop and push the weight back on and adjust the clips. One way to fix this problem is to turn the clips around and put them on backwards (like the picture above). This will cause the clips to be under tension and therefore harder for them to slide off saving you that valuable time during a WOD.

The second thing that will make WODs a little easier, is what you do with your jump rope once you are done. Most of us just throw it down and move onto the next movement. When we come back the rope is all knotted up and now you have to undo it and you are frustrated and it’s just a mess. A simple trick for this is to take that extra second to lay the rope out on the floor so that you are not wasting 10 seconds later trying to undo the knot. Another trick you can do is to hang the rope off the J hooks. Once you have finished the jump rope portion, simple hang the rope up for faster and easier access.

Wednesday 7/19/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E3M15M
4 Sumo Deadlift – As Heavy As Possible
*No Bounce – Silent. Heavy sumo day, but don’t forget CONTROL!
+
10-16 Rear-Leg Elevated Split Squat – use a KB in the goblet position for an extra challenge

WOD
20 Hang Power Cleans – L: 95/65; S: 135/95
10 Burpee CTB (S: Burpee Muscle Ups)
15 HPC
10 Burpee CTB (S: Burpee MU)
10 HPC
10 Burpee CTB (S: Burpee MU)
*HPC should be done in 2 sets or less, and then bust thru the Burpee CTB work. Shooting for sub-9min on this one.

Cooldown
1min Pigeon Stretch – ea leg
2min Seated Foward Fold – use rig for leverage, if needed

Daily Reading
1. 7 Strategies to Improve Recovery and Adapt from Hard Training
2. Trying to get strong? Forget muscles, you need to work out your NERVES by lifting heavy weights, new study finds
3. Scientists Re-created an Extinct Virus
4. Most People Identify as Huggers, Rarely Hug

Tuesday 7/18/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M12M
3 Squat Clean & Split Jerk @ 70%+ of 1RM
+
Max Strict Pullups or Partner-Assisted Pullups or Band Pulldown or Bar-on-Rig Box-Aided Pullups

WOD
Teams of 2
Row 60/40 Cals or Bike 40/25 Cals or Alternate Run 400m
30 Back Squats – L: 165/105; S: 225/145
Row 40/25 Cals or Bike 25/16 Cals or Alternate Run 200m
20 Back Squats
Row 25/16 Cals or Bike 16/10 Cals or Alternate Run 100m
10 Back Squats
*Back squats taken from the floor, and sould be do-able in sets of 5 minimum. Sprint-esque. Can’t start on back squats until both partners are finished with the monostructural piece.

Cooldown
1min Banded Hip/Lunge Stretch – ea leg
1min Banded Hand Behind Back Shoulder Stretch – ea arm

Daily Reading
1. Keeping the Bar Close: The 3 Biggest Mistakes You’re Making
2. Strengthen Your Rack & Split Jerk Positions
3. High-Intensity Workouts May Be Good at Any Age
4. 7 Relaxing Yoga Poses to Unwind

How to Make Exercise *Stick*

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How to Make Exercise *Stick*
Written by: Coach Slater

We’re halfway in to our Summer Transformation challenge, and the four males & females who either lose the most body fat or gain the most muscle will win over $400 each. Two of the biggest keys to winning this challenge are Consistency and Nutrition. Today, let’s talk about Consistency by addressing “how to make exercise stick”.

Whether you prefer to workout in the morning, afternoon, or evening, exercise needs to become your routine, your habit, and creating new habits can be a challenge. The most successful people at Derby City don’t exercise ‘sometimes’, they attend the gym on most days without fail. Here are some ideas on how you can follow in their footsteps, making your workout just a part of your normal life.

Get Enough Sleep

This is like the Prologue before Chapter One. The first step before the actual first step. Everyone knows that feeling of running on empty because they didn’t sleep. It’s going to be impossible to keep your new exercise habit if you’re not sleeping. So, if you workout in the morning, but you don’t go to bed early enough, you’ll find it hard to get out of bed. And, if you workout after work, that’s the time of day when a bad night’s sleep will catch up with you making you more likely to go home and sit on the couch rather than get to the gym. Don’t let lack of sleep be an excuse. It’s largely within your control.

Set the Alarm

This is for you early risers. Create the habit of waking up with enough time to hit the gym, by consistently getting out of bed at the same time every day. This recommendation may sound oversimplified, but if you simply make it a habit of waking up at a certain time every day, it’s hard to break that habit without intervention. If you set the alarm but find yourself hitting snooze frequently, then you need to go to bed earlier.

Get Your Gym Stuff Ready Before Bed or Before Work

You’re starting a new habit, so it helps to eliminate any possible excuses. One of which is preparing your gym clothes, gym bag, and pre/intra/post-workout shakes before going to bed or before leaving for work. If you commonly use your pet or running errands as an excuse to go home after work, then think about changing your routine to do that on your lunch break so you can go straight to the gym after you leave the office. Make it so there’s minimal thinking required to get moving. When the alarm goes off in the morning or you get in your car at the end of the workday, you don’t think, you just do.

Just Show Up

At first, don’t focus on crushing the workout, chasing the time of someone on the whiteboard, or beating everyone in class. We need to create a habit of exercise that is so easy, you can do it even when you’re running low on willpower and motivation. So for now, just focus on showing up, even if that means you only perform the workout at “sub-Life”, get time-capped every day, and are always the last to finish. No one cares how you perform, they just care that you came and gave an honest effort.

Focus on the Process, Not the Results

Most people join Derby City telling us “I want to lose 20 pounds” or “I want to lose the jiggle”. In fact, many people said similar things to me when signing up for the Summer Transformation challenge! I think it’s better to focus on the system, the habit of working out, rather than the results. You’re trying to establish a new normal of never missing workouts, a routine of consistent attendance, because doing so will lead to your goal. Remember, “Hitting DCCF 3 days per week is just enough to *break even*, but if you’re serious about seeing dramatic physical changes, then consider 4 or 5 days per week.” Focus on what you can control, and the result will come more easily.

Treat Yourself

If you’re the type of person that justifies eating something bad because you did something good, then A) you really need to break that habit, and B) use your pre/intra/post-workout shake as a treat. Of course, I want you to make that shake a healthy one, not just a vessel for a pint of ice cream. My post-workout shake uses a bit of Kool-Aid powder, and I really look forward to the days when I put in the Orange powder. Many in the gym rave about mixing our Driven Nutrition Vanilla Whey Protein with an Orange Gatorade for a creamsicle-like taste. Focusing on that reward might make it easier to get yourself to your workout.

We want to make exercise a habit, one that is hard to break. An active life is proven to make you happier, healthier, and full of energy. So, start creating the habit, and we’ll do our part to keep you accountable.

Monday 7/17/17

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Strength Cycle: Week 5: Post-Open Cycle 2

Strength/Skill
E2M16M
2 Back Squat @ 55-65% (S: Box Squat)
*Last week heavy, this week speed again. Go a bit heavier than week 1.
+
5-10 Seated DB Strict Press / Z Press – watch our video for a demo, and share DB’s with a partner. Consider alternating who goes on which minute.

WOD
AMRAP 12
7 Push Press – L: 115/70; S: 145/100
14 Box Step Overs (S: Jump Overs)
Run 200m or Row 250/200m or Bike 500/400m
*At the top end, we’re shooting for 1 round every 90sec-ish, so we want the barbell work to be unbroken. We hope to see some people finish with 7+ rounds.

Cooldown
1min Couch Stretch – ea leg
1min Lying Half-Moon Hold – ea arm

Daily Reading
1. A Letter To My Son, The Aspiring Athlete
2. Humble Pie: The Most Beneficial Meal of Your Day
3. You’ll never want to use a reusable water bottle again
4. Regular People Try Stabbing An Olympic Fencer (video)

The Weekend WOD

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Saturday
Teams of 2
L: 100; S: 150 HRPU
L: 100; S: 150 DB Snatch – L: 30/20; S: 50/35
Run L: 600m; S: 800m – together (or Row L: 750m; S: 1000m or Bike L: 1500m; S: 2000m – at same time)
*Alternate as needed. Cannot move on to next movement until all reps of prior movement are completed.

-Rest until 25:00, then:

AMRAP 10
5 Pullups
10 DB Goblet Squats
15 Double Unders
*Partners alternate full rounds

Sunday
1min Easy Row/Bike/Double Under
1min Hard
30sec Sprint
30sec Easy
20sec Sprint
20sec Easy
10sec Sprint
20sec Easy
10sec Sprint
30sec Easy
*5min total

-then, AMRAP 5
5 Burpees
10 DB Front Squats
10 DB Box Step Ups

-then repeat Bike/Row/DU

-then, AMRAP 5
15 DB Renegade Rows (pushup, row, row = 1)
15 V Ups

-then repeat Bike/Row/DU

-then AMRAP 5
5 Burpees
10 Strict Pullups
15 Abmat Situps

-then repeat Bike/Row/DU

The Antithetical Pursuit

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The Antithetical Pursuit
Written by: DCCF-Member Elizabeth Ann Duncan

“The Heroin Chic glorified by the fashion industry is, at its very root, inhuman. It demands that life’s rich resources (mobility, strength, even intelligence) be squandered in the pursuit of a pitiful aesthetic.”

This line from “Letting Beauty Speak Up For Itself” is nothing short of perfect. As a former pursuer of the pitiful aesthetic, I sometimes cannot even believe a community with such ideal expressed exists in America today. Previous to hearing this perfect prose I have been known to quote the slightly less artful words of Kate Winslet: “I’ve been skinny; It’s f*cking boring.”

When I finished writing my recap of my first year at DCCF, I had a moment of pride upon realizing I didn’t make a single reference to body composition or weight. I am a female, who wrote about a year’s worth of fitness accomplishments, feeling zero need to talk about my body in terms of pounds or inches or percentages. I didn’t purposefully avoid it, it just didn’t seem that important. It wasn’t part of why I was proud, or why I keep coming back. This paradigm shift can be largely attributed to CrossFit. I am the member discussed around the 5 minute mark: I came to work out and I quickly wanted a pull up (check) and a body weight clean (check) and a double body weight back squat (not far on the horizon).

One of the best compliments I’ve been paid since finding CrossFit was a co-worker saying “Please tell me how your mother raised you so I can do the same for my daughter so she will have the relationship with exercise and food and her body that you have.” While I will certainly give credit where it’s due (HI, MOM! Thanks for always being supportive and a great role model!) I had to tell her she was looking at a very small piece of the data. The path to today hasn’t been completely smooth. Great role models or not, society is brutal and scarily convincing.

If you go to watch ‘Letting Beauty Speak Up for Itself’ on CrossFit Journal you will find a link to Emily Beer’s “Saved By the Barbell” which also had a line that struck me: “She managed to avoid major body-image eating disorders and depression. She is one of the lucky ones.” I, too, count myself among those lucky, but make no mistake; I have some ugly stories from days of the pursuit of the pitiful aesthetic. I’ve cried on a scale. I’ve used exercise as punishment for what I’ve eaten. I’ve body shamed my own friends. These occurred during some of the loneliest, most boring days of my life. So, I can’t help but think it is damn near magical that this video is becoming as popular as it deserves to be. As I listen to the thoughts and views expressed by each person interviewed, I’m hopeful that the paradigm shift is not just personal, but societal.

The pursuit of a pitiful aesthetic is inhuman and lonely and boring. CrossFit is the antithetical pursuit. We strive to improve the human experience through exciting camaraderie building. What a beautiful thing.

Elizabeth Ann Duncan (“E.A.”) is an attorney by trade and an amateur CrossFit nerd by choice. She will celebrate 5 years with the Derby City Fit Fam in August.