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Thank You

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Thank You
Written by: DCCF-er EA Duncan

I recently read an article with professional advice suggesting you write four thank you notes to close out the year. The article suggested you reach out to your referral sources, your ‘cheerleaders’ and people from whom you’ve sought advice this year. I loved this suggestion, because multiple times recently I have gotten a simple verbal “Thank you” from a colleague or client and it has absolutely changed my day (or week or more at times). In turn, I’ve commented a lot this year on the simple perfection that is a well timed Thank You. Last Sunday during DCCF yoga when we were told to bring our focus to gratitude it hit me…I don’t think this is what that article quite had in mind but:

Dear Derby City,

Thank you. After 5+ years I may not hit the social page to gush as often as I used to, but I should. You continue to be a bright spot in my day and an important aspect of my life. Sure, I could thank for all the grueling workouts and their physical results, but I want to go beyond that.

While I don’t think the professional article thought of a blanket thank you to an inanimate fitness space, I do credit professional success and focus to you. The routine and accountability I’ve found has made me a better adult and lawyer. The more consistent my routine at Derby City is, the more I feel grounded at work. Slamming weights helps with stress and yoga helps get me centered. And while I’m not a big fan of the concept of networking (because it seems sort of fake and implies a required quid pro quo), I have found myself seeking out and being sought out by members for all sorts of things. No one ever seems to mind bouncing ideas and venting about work to each other. Thank you for that outlet.

But most importantly, to me anyway, thank you for your endless source of friendships. This year alone I have gotten to be part of cross country travel and countless celebrations from weddings to birthdays, to the numerous baby showers to account for the recent boom in membership to the stroller gang. I would not know this wonderful group of people without this place. Beyond these deep friendships I’ve been lucky enough to find, there is a wonderful camaraderie in seeing all levels of gym friends out and about (shout out to my fellow coffee shop dwellers I see after Saturday WODs), down to spotting DCCF gear on a stranger and asking people when they joined and when they go or feeling a bond with someone with the bumper sticker. To anyone who has not embraced what this place has to offer outside of your 60 minute class time I encourage you to put yourself out there and try any of the many social events offered. Feeling a sense of belonging is a wonderful fringe benefit to your membership.

So, thank you, Derby City. You are a source for new friendships, my cheerleaders in every sense of the word, and a treasure trove of advice and support. Personally, I’m hoping for a New Year Same You.

xxoo,
EA

Elizabeth Ann Duncan is an attorney by trade and an amateur CrossFit nerd by choice. She wouldn’t have made it to the top of Angels Landing in Zion National Park this year without the “loving encouragement” of her DCCF friends. She thinks 2018 is going to be a good year, in and out of the gym.

Friday 1/12/18

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Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M12M
12 Deadlift
*Touch & Go. Go heavier than week 2, and hopefully more weight than last week, as well! You can rest at the hip, but not on the ground.
+
L: 16 Single-Arm DB Press (8l/8r)
S: 10 Single-Arm DB OHS (5l/5r)

WOD
5 Rounds
21 DB Snatch – L: 30/20; S: 50/35
9 Burpees
9 Pullups (S: CTB)
*Shooting for unbroken DB Snatch for all 5 rounds. Gotta be comfortable with that hand-to-hand transition. Use it as your recovery so you can push the burpees and pullups.

Cooldown
Bretzel
Seated Forward Fold

Daily Reading
1. What Are People Eating (And Not Eating) While Following A Low-Carb Diet?
2. 5 Ways to Get Motivated When You’re in a Funk
3. The Final Word on Fasted Cardio
4. 8 Tips to Help You Stay Motivated in The New Year

Unloaded 1/11/18

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Unloaded
AMRAP 15
21 Wallballs
15/10 Cal Row or 12/8 Cal Bike
9 2-DB Deadlifts L: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50, etc…
L: Air Squats; S: Pistols
Cals on Bike or Rower
*Get as far as you can in 15min.

Thursday 1/11/18

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Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
3 Push Jerk @ 85%
*As the weight increases, it becomes more vital to use your torso to move the weight, then aggressively push under the bar.
+
L/S: 30sec Max Distance on Bike or Rower
*If you used the Bike last week, try to use the Rower this week. And vice versa. This should be a fight between going as hard as possible and maintaining the same distance within 5% each round.

WOD
15, 12, 9
Power Snatch – L: 95/65; S: 135/95
2x Situps
*Just four weeks ago, we hit a similar pattern of 21, 15, 9 at less weight. Can you hang on with more weight this time? The sit ups are nothing but a quick break in between sets. Choose a weight that allows you to do sets. No singles until maybe the last round.

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

Unloaded
AMRAP 15
21 Wallballs
15/10 Cal Row or 12/8 Cal Bike
9 2-DB Deadlifts L: 50/35; S: 70/50

-rest 5min, then:

AMRAP 15
10, 20, 30, 40, 50, etc…
L: Air Squats; S: Pistols
Cals on Bike or Rower
*Get as far as you can in 15min.

Daily Reading
1. Help! I’ve Stopped Losing Weight. What Do I Do?
2. Biohacking Your Manhood: The Proven Habits, Foods, Exercises, Workouts, Nutrients & Tools That Boost Testosterone & Libido
3. To Change Your Life, Consider the Easy Route
4. Creating the Habit of Going to the Gym

Wednesday 1/10/18

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Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E2M8M
3 Snatch Complex @ 70+% of 1RM

Life = Power Snatch + Hang Power Snatch
Sport = Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

*Build throughout the sets. Focus on moving smoothly around the barbell, but get thru the movement quickly. Time under tension is a killer here.

WOD
4 Rounds
AMRAP 2
Thrusters – L: 75/55; S: 95/65 or DBs 50/35
Max Double Unders in remaining time
Rest 2min

Thrusters
R1 – 18
R2 – 15
R3 – 12
R4 – 9
*Your goal should be to stay unbroken on the thrusters the entire time.

Cooldown
Calf Smash on Barbell
Calf Stretch on Rig

Optional Run Programming
3 Rounds
Run 100m
Rest 30sec
-then:
3 Rounds
Run 200m
Rest 1min
-then:
3 Rounds
Run 400m
Rest 2min

Daily Reading
1. 3 CNS Fatigue Myths
2. You’ll Be Shelling Out More Money For Eggs In 2018
3. Slay Your Own Giants
4. The Food Combo That Makes You Fat

Tuesday 1/9/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
5 Back Squat @ 90% of last week’s 5RM
+
*We’re back to the grueling 5×5. Keep these clean, don’t turn them into a good morning or something worse. Pick an accessory piece that is an appropriate challenge for you.
+
L: 10-20 Pushups
S: 1min HS Hold
SS: 20 HS Shoulder Touches

WOD
AMRAP 7
7 Hang Power Cleans – L: 115/75; S: 155/105
7 HRPU (S: HSPU)
*Get ready to feel the burn. Keep the HPC & HSPU to 2 sets or less. Be efficient at the beginning, because sloppiness early on will fatigue you greatly as the WOD goes on.

Cooldown
Hurdler’s Stretch
Scorpion Hold

Daily Reading
1. How to Fix your Knee Pain in the Squat
2. Daily Fat-Burning Habits: The Simplest Approach To Getting Lean And Staying Lean
3. S.M.A.R.T. Goal Setting
4. Under the Weather? Consider These Tips Before Hitting the Gym

Monday 1/8/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 5

Strength/Skill
E3M15M
1min Max Power Clean Singles @ 75+%
*Move well > Move heavy. Intensity should be high but consistency and moving properly need to be the focus.
+
L: Pullup Push-Aways or Kneeling Straight-Arm Band Pulldowns
S: Pullup Hip-to-Bar
SS: Pullup Pullovers

WOD
5 Rounds
15 Box Step Overs (S: Jump Overs)
15 SDLHP – L: 75/55; S: 95/65
*Simple couplet. Work on fast transitions between the two. Don’t allow yourself to get away with slow box jump overs, i.e., walking away from the box.

Cooldown
Pigeon Stretch on Box
Bicep/Pec Stretch on Rig

Optional Run Programming
6 Rounds
Jog 600m (easy)
Sprint 200m
Jog 200m
*No rest between efforts

Daily Reading
1. Goal-Oriented Versus Process-Oriented Fitness: Which Mindset Is Better?
2. How I Made Peace With My Appetite
3. The Hook Grip with Short Fingers
4. 3 Simple Stability Tests Every CrossFitter Should Pass!

Unloaded 1/7/18

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Sunday
5 Rounds
In 3min, complete:
L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35
L: 10; S: 15 T2B
L: 25; S: 50 Double Unders

-rest til 20:00, then:

5 Rounds
In 3min, complete:
L: 10; S: 15 DB Thrusters
L: 10; S: 15 Burpees
L: 10; S: 15 2-DB Box Step Ups
*DB’s can be front-racked or held at your side

Skillz Class
Snatch

The Weekend WODs

By | WODs | No Comments

Saturday
Teams of 2
In 10min, get as far as possible:
15 Power Cleans – L: 95/65; S: 135/95
30 Pullups
15 Power Cleans – L: 115/75; S: 155/105
30 Pullups
etc…
*Continue this sequence while adding 20/10lbs each round

-rest 5min, then:

6 Rounds
Row 500/400m or Bike 1000/800m
18 Back Squats – L: 95/65; S: 135/95 (from ground)
6 2-DB Manmakers – L: 30/20; S: 50/35
*Cap = 20min. Split distance and reps as needed.

Sunday
5 Rounds
In 3min, complete:
L: 10; S: 15 2-DB Power Cleans – L: 30/20; S: 50/35
L: 10; S: 15 T2B
L: 25; S: 50 Double Unders

-rest til 20:00, then:

5 Rounds
In 3min, complete:
L: 10; S: 15 DB Thrusters
L: 10; S: 15 Burpees
L: 10; S: 15 2-DB Box Step Ups
*DB’s can be front-racked or held at your side

Skillz Class
Snatch

Friday 1/5/18

By | WODs | No Comments

Strength Cycle: Cycle 3 – Week 4

Strength/Skill
E3M12M
9 Deadlift
*Touch & Go. Heavier than week 1. You can rest at the hip, but not on the ground.
+
L: 16 Single-Arm DB Press (8l/8r)
S: 10 Single-Arm DB OHS (5l/5r)

WOD
AMRAP 18
Bike 2000/1600m or Row 1000/800m or Run 800m
1 Max Set of L: Pushups; S: HSPU; SS: Strict HSPU
*Score is total rounds & total HSPU. The Bike/Row piece should take somewhere under 3min, so it’s not a sprint pace. Follow that up with 1 max set gymnastics.

Cooldown
Bretzel
Seated Forward Fold

Daily Reading
1. Is It Ever Safe To Cut Calories More Aggressively To Burn Fat Faster?
2. Foods High in Water
3. The Bigger Benefit Of Supplements That No One Talks About
4. Rowing Technique