Category Archives: Articles

Squeezing the Lemon: Thoughts on My L2 at Rogue HQ

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Squeezing the Lemon: Thoughts on My L2
Written by: Coach Slater

If you think I’m a critical coach, can you imagine 21 other like-minded Slaters picking apart my coaching style, ability, and knowledge for an entire weekend? If you like that idea, then let me tell you how I spent last Saturday and Sunday.

As many of you know, I had the opportunity to attend the CrossFit Level 2 (L2) course this past weekend, at Rogue Headquarters in Columbus, OH. If you’ll indulge me a little, I’d like to share my takeaways from the course and what it means for you as Derby City members.

The Level 1 (L1) focuses on teaching the fundamental movements of CrossFit, the air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and medicine ball clean. The L2 is solely focused on coaching development and programming skills, developed thru multiple small-group breakouts spent seeing, correcting, and teaching the movements in a one-on-one setting to another Coach, or to a small-group of Coaches. In short, your Coaching is being judged and analyzed by your peers, not just some L1 fool who only started CrossFit 3 months ago but doesn’t mind blowing $1,000 to get closer to a CrossFit celebrity for the weekend.

To me, the best learning experience from the L2 was getting the opportunity to expose your group management strengths and weaknesses in front of other knowledgeable Coaches and get constructive feedback. There were some nerves, sure, but I felt confident going into the weekend. I consistently volunteered to “go first” in any coaching drills amongst our small-groups, knowing that the only way to improve is to step into the fire. Plus, I knew that the people who go first often get the most criticism from the group leaders, but that criticism fades as they give feedback to more and more people. Like, they run out of steam. I didn’t want that. I wanted the full onslaught of feedback. Bring it. I went in confident, and left there feeling even more confident that we’re doing a great job at Derby City, and our goals for improved coaching are perfectly aligned with what CrossFit’s top coaches demand from themselves when Coaching.

Another takeaway was a point the group leaders consistently emphasized called “squeezing the lemon”; being relentless and greedy with my desire to elicit the most perfect form from someone. That may not be the most perfect overall, but it’s the best for them on that day, at that moment. No one moves perfectly, so there are always small tweaks that can be made. On the other hand, expecting perfection all the time means you’ll likely leave disappointed every day, so there’s a fine line between challenging you and still giving you a “win” for the day. So, I’ll continually ask you to get deeper in that air squat, or lock everything out in a push jerk before bringing the bar down, or moving your entire body in the pushup and not just your arms, even if you curse me under your breath the entire time. I want to see you move better and be better, and I know you wouldn’t be here if you didn’t want to get better, too. So, squeezing the lemon allows the both of us to work toward that goal.

When working in our small-groups, I was coaching some good athletes who take this profession seriously, as you can imagine, so they already moved pretty well. Really squeezing the lemon on someone who already moves well takes a certain relentlessness as a coach, and I feel I picked up some tips from our group leaders in that area. I witnessed a lot of coaches ripping into other coaches, but doing so in a manner that had everyone laughing. It was cool to see some of CrossFit’s top coaches create an environment where they could exhibit their skill and love of coaching, and genuinely help someone be better.

Overall, the cost is maybe a little “high” (sorry HQ) for just getting Coached on your Coaching, but I also accept that the L2 is a step on the path to an L3, and maybe an L4 one day. So, you gotta do it. The L3 is CrossFit’s attempt to mimic the National Strength & Conditioning Association’s “Certified Strength & Conditioning Specialist” certification, which is generally accepted as the go-to certification for Coaches to prove their scientific knowledge of how to effectively training athletes to improve athletic performance. The L4 is one-day assessment of your coaching ability in front of CrossFit’s elite Coaches as you lead a random group of 20-ish people of varying athletic experience, showing effective group management, coaching, and leadership. It’s the highest credentialed offering for Coaches. I’m challenging myself to achieve one or both of those designations in the future.

Our plan is to let every Derby City Coach get their L2, either this year or next. Coaches Evan, James, and Karlie are already planning their certification for later this summer, at CrossFit Mayhem (Rich Froning’s gym). So, stay tuned!


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CLICK BAIT! HERE’S HOW TO LOSE WEIGHT FAST!!!! -or- Why high intensity workouts are better for losing fat.
Written by: Coach Evan

You may have heard the idea that you burn more calories after a workout than during it. In theory, this is true. However, generally people view “burning calories” as actively doing work. How can we be burning calories if we’re not working? Technically, your body is constantly burning calories, but that’s a different conversation. What’s really happening is your body is doing more work to restore itself to a pre-exercise state.

When we jump into a super-intense workout, our bodies rely mostly on energy systems that don’t require oxygen, for a bit. Although these energy systems are super fast acting, they are REALLY inefficient. They can’t bear the brunt of the work load for long and eventually the energy systems that do require oxygen start taking over the majority of the work.

Because of how inefficient the first responder energy systems are, a lot of “damage” has been done to your body, especially because they don’t call it quits after the late responders show up and just keep plugging away. The more intense the exercise, the worse the damage.

Now let’s clear the air here and define “intensity”. Strictly speaking, in this situation, intensity refers to a percentage of your maximum power output. You may feel like an exercise or workout is intense, but that is really ambiguous and it could feel intense for so many different reasons. Here in this conversation, we have to be specific. The closer you are working towards your maximum capacity, for longer, the more damage is done to your body.

But this damage isn’t bad. It’s not permanent, or even that long lasting. Your body is good at clearing the rubble. It’s called recovery. Your body’s energy stores have been so depleted that your body turns to any readily available source of energy. This is where the fat loss comes in. Your body wants to get rid of excess fat. When we are resting and recovering, fat is the easiest energy source to use. So what better source to pull from to replace those energy stores? Now, not only is your body using the fat stores to run the normal show, as long as your diet is in check, it’s using even more fat, “burning more calories”, to replenish the stores and help rebuild and recover your body from that really intense workout.

“The high intensity workout doesn’t burn as many calories as a long, slow, steady workout. Wouldn’t it be better to do that long workout, not have to kill myself, and reap the benefits of the “afterburn”?” says the skeptic.

You’re right, you could sit on the rower or bike or go on a run for an hour and burn more calories during that time than you would in the 5-10 minute high intensity workout. But the “afterburn” from that low intensity workout doesn’t exist. You would have to spend an exorbitant amount of time running or rowing or biking to make up for the afterburn you experience at a near maximal effort workout for just 5 minutes.

High intensity workouts are the best form of exercise if you’re looking to lose fat. The more intense the workout, the better the results will be because of the afterburn, concurrent with the right kind of diet. The higher the intensity and the longer the duration, the longer the afterburn, meaning the time it takes your to body to fully recover will be longer, which means your body will be burning that excess fat even longer. Now, this doesn’t mean you won’t be recovered enough for your workout the next day, but it does mean that this debt that we create does build up over time and we eventually need prolonged rest, aka rest days. If you don’t give your body time to fully recover, you’ll begin to work at a lower intensity, even if it still feels intense, which screws up the whole process. Push the intensity, push the weights, feel the burn, lose the weight.

Mobility vs Flexibility

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Mobility vs Flexibility
Written by: Coach James

Mobility and flexibility often are used synonymously, but they’re quite different. In a recent article in Mens Fitness magazine, they were asked “What is the difference between mobility and flexibility?” Their response was, “A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility. There are a host of possible muscle imbalances that cause this, but these problems can be fixed with a combination of what I call the three S’s: soft-tissue work (foam roll), stretch, and strengthen. It’s important to recognize that flexibility is a component of mobility, but extreme flexibility usually isn’t necessary to perform functional movements.”

In other words, flexibility refers to the range of motion around a joint, whereas mobility refers to range of motion within a joint.

So what does this mean for us common CrossFitters and athletes? You can be flexible but have bad mobility. Flexibility applies to muscles, specifically length of muscles. Mobility applies to joints and is used to describe motion. If someone lacks flexibility, stretching is recommended. A lack of mobility naturally calls for mobilization of the joint. While most of the fit world normally talks about flexibility from day to day, they neglect mobility, which is not good. A lack of mobility causes pain in other areas of the body because you are unable to compensate for the lack of mobility. Normally everything happens from the ground up. What I mean by this is, if you have poor ankle mobility this can cause knee pain. A lack of hip mobility can cause you to have low back pain. Poor thoracic mobility can cause problems in the neck and shoulders. All of these can lead to injuries that can keep you out the gym.

Now, let’s look at two exercises/tests that can be applied here. First, let’s test your thoracic mobility via “The Seated Rotation”, created by physical therapist Gray Cook as part of the Functional Movement Screen.

Sit cross-legged on the floor, catercorner to a door, one foot on each side of the door frame, with your back straight, and leaning slightly forward. Hold a PVC above your chest, touching the collarbone and in front of the shoulders. With your back straight, rotate to each side, attempting to touch the PVC to the door frame. Maintain an upright position and limit leaning toward the door or bending the spine. The goal is to touch the PVC to the wall while keeping it level and in contact with your chest, with the spine remaining straight and upright.

The second test is simply a deep overhead squat with a PVC pipe.

This is also part of Cook’s FMS, and it tests mobility throughout the body, including the ankles, hip and thoracic. Stand in front of a wall, facing it, with your feet shoulder-width apart and parallel to each other, making sure your toes are pointing straight and two inches away from the wall. Hold the PVC overhead, so that your elbows and shoulders are fully extended and locked out. Descend slowly into a full squat position, as deep as possible. Your heels should be flat and your feet should not turn/slide out as you descend. None of the following should touch the wall: the PVC, your face, your chest, or your knees. To pass the test, your heels must remain on the floor, your head and chest must face forward, and you must press the rod as far overhead as possible without anything touching the wall.

Fail any of those? If so, hit me up in the gym and we can discuss!

When Someone Quits

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When Someone Quits
Written by: Coach Slater

Obviously, we’ve had people quit over the years. It’s just gonna happen, but it still sucks, even if it’s because they’re moving or have to relocate for a new job. Our members are important to us. But there are others…

One quit after completing Elements and went so far as to dispute the $99 Elements charge with his credit card company, which in turn affects our relationship with our merchant processor, meaning we pay higher rates. Rude. We provided a quality service for over a month and you act like you were never here that entire time?

One quit because I called them out for being a rep cheater. They were notorious for setting the time to beat every day, but everyone in their class always dismissed their score. When they would pop into my class, I’d count their reps and tell them their correct number if they tried to move on to a new movement too quickly. It’s one thing to modify the reps ahead of time, but this person was actively cutting 2, 3, 5 or more reps of every movement in every round and claiming to have done the full Sport version. That didn’t sit well with me.

One quit that felt they needed more personalized programming to meet their fitness goals, which included Regionals. This person didn’t even complete all of the Open workouts as Rx’d, yet felt they’re just a few steps away from competing with some of the fittest individuals from more than five states. I tried to convince them that consistency is what they need; not program hopping. My ideas fell on deaf ears.

Others have quit because they never attended more than twice a month for six months or more, and finally decided that paying $67.50/visit didn’t make sense financially. Can’t blame them there, but I’m still left wondering how we failed them. What could we have done better to help them engrain this new fitness habit?

It’s personal when someone quits. It feels like we/I failed them somehow. Maybe we didn’t provide a welcoming-enough community, maybe our coaches gave them conflicting feedback, maybe we came off as dismissive of their goals, maybe we didn’t do enough to make this place stick for them, maybe they simply didn’t like us as people.

But, maybe they didn’t take the time to integrate themselves in the community, maybe they didn’t ask any questions, maybe they were uncoachable, maybe they gave off a “don’t talk to me” vibe whenever we approached them, maybe they just weren’t willing to open themselves up, so maybe they only have themselves to blame.

Everyone expects something different from us. But, we’re partially to blame if we think that we could be all things to all people. Trying to be so just makes us come off as snake oil salesmen. When someone quits, we have to make sure we’re not overpromising and under-delivering. It’s a good moment to remind ourselves to be specific with our delivery, and not get caught in making big promises of solving anyone and everyone’s fitness needs. We provide barbell strength training with short/fast conditioning pieces that, paired with proper nutrition, can make someone lose body fat and gain muscle, but we can’t solve someone’s negative body image or their misperceptions brought on by past, personal fitness failures.

This year, we added monthly check-ins with all members, lead by Coach Evan and Coach James (with plans of adding more coaches to that check-in roster). The intention is to better learn the goals of our members so we can help meet them. If we don’t know what you’re here for, how can we help you get there? Sure, some have said they don’t need any help, they’re just checking off a box by attending each week, but we want you to know that we care by initiating the check-in. I never want to hear of someone else quitting because they felt we didn’t meet their needs.

If you’re considering quitting, I’d challenge you to try out a different class time, a different coach, with different classmates. Arrive a little early, stay a little late, ask for more help. Go to a Derby City event that you’d usually skip. If you’re not very integrated in the gym, try getting involved. Grab a classmate and tackle a competition together, or just go to one and watch other classmates compete. You were daring enough to walk in this gym when you knew nothing about it. Don’t stop there. Dare yourself to take it a step further.

Simple Foam Roller Drills for Better Thoracic Mobility

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Simple Foam Roller Drills for Better Thoracic Mobility
Written by: Coach James

Today, we’re going to touch base on the thoracic spine and some ways to improve mobility, but first let’s talk about what exactly the thoracic spine is. The thoracic spine is commonly referred to as the mid- to upper-back. It’s comprised of 12 individual vertebrae (T-1 thru T-12). The purpose of the thoracic spine is to allow us to rotate as well as bend laterally. Slight flexion (closing) and hyperextension (opening) can occur as well in thoracic mobility.

For many individuals, a dominant part of our daily lives require actions occurring in front of our bodies. Whether it be driving, typing, or pushing a shopping cart, the prevalence of this position is inevitable. Spending too much time in this forward-head, rounded-shoulders position can hinder your mobility and lead to stiffness in the thoracic spine. Take a look around… notice anyone with slumped shoulders and poor posture? This is what is now known as “Silicon Valley syndrome”.

When we have a limited range of motion in our thoracic spine, we are forced to compensate in other areas. When we overcompensate in this area, it can lead to postural deficits, low back/neck pain, headaches, biomechanical inefficiencies, and for the athletic population such as CrossFitters, we lose the ability to maintain optimal lifting form.

During a back squat, your inability to maintain an upright posture can be caused by poor thoracic mobility due to the excessive forward flexion and inability to achieve thoracic extension. Not only does this decrease your chance of performing the lift correctly, but it also redirects a great amount of stress to the lumbar spine and increases the risk for a lower back injury. The scapula resides on the thoracic region of the rib cage, hence a lack of thoracic mobility will in turn yield poor movement of the shoulder girdle as well. This is especially problematic for lifts such as the snatch, clean and jerk, or overhead press.

So, now that we have broken down the thoracic spine and how it can compromise our lifts, let’s look at some ways to improve thoracic mobility with just the foam roller. Special thanks to DCCF-er, Alex Spata, for these drills:

Before lying on the foam roller, make an imprint of your body on a firm surface. Recognize how your body feels “right now”. Next, align your body on the foam roller and keep your knees bent the entire time. Follow the sequence below for better thoracic mobility.

  • Arms resting by your side – hold 30sec
  • Arms resting in the T position – hold for 30sec
  • Arms resting in Y position – hold for 30sec
  • Arms resting in “bench press position” (elbows at a 90/90) – hold for 30sec
  • Bench press up and down for 30sec
  • With arms still in bench press position, give yourself a hug – repeat for 30sec
  • Cross hands at waist and then reach into a Y position – repeat for 30sec
  • Swim backstroke – repeat for 30sec
  • Alex Spata PT, DPT. Clinical Director at Results Physiotherapy Pelvic Specialty Clinic

Help Each Other Succeed, Thus Exceed Ourselves

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Help Each Other Succeed, Thus Exceed Ourselves
Written by: Coach Slater

Group training is not unique. If you’ve been involved in sports at any age, then you’ve been involved in group training and benefited or suffered from its effects. I’m not just talking physical effects, those are usually obvious. I mean the mental effects. I’m here to tell you that if you allow it, group training can have an extremely positive influence on you, mentally. More than you realize, I’m sure.

Let me explain by telling you about a world renowned powerlifting coach named Louie Simmons. Louie is famous for only inviting the best-of-the-best into his gym and then testing their mental strength by constantly hounding them. If you were a new invitee in the gym, no one would talk to you for the first year until they saw if you could cut it mentally. Louie would openly say, “There should be something that scares the shit out of you, in every person you train with”. But, once you proved your mettle, you were in the inner circle, and you now saw gainz like you’ve never seen before. He knew that Training Partners Make You, but he put people thru the ringer first to make sure they could cut it; to make sure they could help the group succeed.

But no gym is like Louie’s gym, so any gym trying to claim their community is better than any other is lying. You’re going to find great people at every CrossFit box because of the personalities this type of training draws… team-oriented people who want to better themselves to some degree, who like a little friendly competition, but still value the team environment. Derby City is no exception, but we’re lucky because we have such a diverse group of people that you’re sure to find some sub-group here which you connect with.

And because we have that community, we can use it to help ourselves get better. But, you don’t care about that, you say. You’re too busy, or already have too many friends, or really just come here to zone out. Totally understand. Well, I’m telling you that, by shutting yourself off, you’re missing out on becoming better. If we don’t push each other, we’ll all magically cap our strength at around the same number. But, when there’s stronger/faster/fitter people around you, you’ll push yourself to different heights. If we help push each other, by celebrating each other’s PR’s but secretly gunning to lift more, finish a little faster in a WOD, go Sport, or inch closer to a small win, then we’ll each grow by pushing the bar higher together.

When members of Derby City can be competitive with each other, but supportive, *everyone* gets better. Everyone! The sooner you understand that the community is here to help you achieve, whether that goal be just to get one point for your team in an Open workout, or possibly make it to Regionals one day, or just look a little better naked, then it makes the training environment more fun. That’s when we see someone getting as much applause for a 135lb back squat PR as someone getting a 405lb back squat PR.

All of this starts by learning more people’s names, saying hi, or just making small talk about how sore you are if you nothing else comes to mind. If you forget people’s names, ask a coach. Don’t be afraid. It happens all the time. Sometimes we coaches ask each other because we’ve forgotten new people’s names. But ask. It’s easy. And then that person might be there to help cheer you on one day when you really need it simply because you weren’t afraid to ask their name.

Now, cultivate this group training community by striving to be a little faster than him or her, a little stronger, a little more efficient. If you lose today, don’t talk shit. Earnestly congratulate them on their performance, take that loss, and come back tomorrow ready to do better. Help each other succeed; thus, exceed ourselves.

3 Steps to Better Ankle Mobility

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3 Steps to Better Ankle Mobility
Written by: Coach James

Last week, we looked at “6 Drills for Better Wrist Mobility” and some exercises to help improve flexibility and mobility. This week, we will continue with “Warming Up for the Warm Up” and take a look at the ankle. Poor ankle flexibility can prevent you from reaching the bottom of the squat while maintaining the three points of contact (ball of your big toe, pinky toe, and heel of your foot). We will touch base on soft tissue mobilization, calf stretching and mobilization with a band.

First, let’s take a look at soft tissue mobilization of the ankle and the calf and some different ways you can approach this. Your first option, and most popular but not the most effective, is the foam roller. This can help break up the soft tissue in the ankle and calf but with a wide surface area you’re not able to keep deep in the muscle to break it up. I would recommend using a lacrosse ball instead. It is much smaller which will lead to greater pressure in a single isolated area. When using the lacrosse ball, you should focus on splitting the calf muscle. I know this might sound horrible, but it will be beneficial. Your calf is comprised of two muscles, your gastrocnemius and your soleus. Your gastrocnemius is what makes the rounded shape of your calf while the soleus runs under the gastrocnemius and is longer and flatter and runs further down the leg. Another way you can approach this is with a barbell (as seen below). The reason the barbell will work better than the foam roller is because it has a smaller surface area, same as the lacrosse ball.

Now that you have broken up the soft tissue, the next step is stretching the calf. There are a couple different ways to do this. The first one is to stand arm length away from the wall in a stagger stance (one foot in front of the other). Keeping the back leg straight start to slowly bend your elbows and front knee until you feel the stretch in the calf. Hold this position for 30 seconds and switch. I would repeat this 3-4 times each leg. A second way, you can approach this stretch is to do the plate stretch. Start by putting the ball of your foot on the plate so that your heel and mid foot are off or on the ground. Next, bend the knee forward as you did with the wall stretch. You can try with the opposite foot forward for 2min, and then with the opposite foot back for 2min to stretch the calf from different angles.

The last step in attacking poor ankle mobility is mobilization with a band. First, attach a band to the rig. Next, place your foot inside the band, placing the band low on the foot (not the ankle) and walk out away from the anchor point until you feel tension. You should be in the stagger position with the banded foot out in front. You should hold this for 2 minutes and, if your ankle allows, rock forward and backwards trying to push your knee over your toe. If you’re comfortable with this stretch, you can add a plate or even a small box into the mix and elevate the front foot. Once your foot is elevated, you can press your knee over your toe by slowly rocking back and forth. If you want to spice it up a little more, you can pulsate 10-15 times slightly shifting your knee medially (towards the inside of your foot), forward, and laterally (towards the outside of your foot).

With these 3 steps and a little time, we should increase your ankle mobility, help your range of motion, and improve your squat stance.

6 Drills for Better Wrist Mobility

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6 Drills for Better Wrist Mobility
Written by: Coach James

To continue with the last article on “Warming Up for the Warm Up“, this article will touch base on wrist mobility and what you can do to improve it before/after class. Wrist mobility is majorly overlooked and rarely does anyone do anything about it. Poor flexibility in this joint can lead to an imbalance in your squat (front squat, overhead squat), handstand pushups/walk, and your presses (push press, push jerk, split jerk). If you’re anything like me, you want to move the most weight you can, but also be efficient and comfortable in these positions. Let’s look at some exercises you can do before the warm up that help loosen up the wrist.

1. Wrist Rotations. This is a very simple but effective exercise. Interlace your fingers and move your wrist in every direction. If one position feels better than another, hold it for a few seconds.

2. Prayers. Place your hands together so that your palms are touching, fingers pointing towards the ceiling. Now lower your hands down as far as you can until your palms start to come apart. The further your able to make contact, the better your stretch.

3. Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

4. Planche Pushup Position. Start in the push up position, once you’re set, shift your weight forward so that your shoulders end up in front of your wrist. Hold this position for 20-30 sec. If this is too intense, drop down to your knees.

5. Wrist Walks. Place your hands on the wall with your fingers pointing towards the ceiling. Keeping your arms locked out, walk your hands down the wall making until your hands start to come away from the wall. Once you’re unable to move down any further, rotate your hands so that your finger tips are now pointing down towards the floor and walk your hands back up to the original starting point.

6. Waiter’s Carry with Plate. Start with a lighter plate in the palm of your hand with full extension of the arm. Start with only one arm as it is easier to control and once you’re comfortable with one arm move to a plate in both arms. The goal of this exercise is to keep the plate parallel to floor while keep a good overhead position.

All of these movements can be done on your own with minimal equipment and space. There is no reason why you shouldn’t be doing these exercises on a daily basis. Doing them will greatly increase your wrist flexibility which, in return, with help you get into a better front rack position and increase the weight in your front squat and clean. These exercises will also allow you to receive the bar better in the bottom of your snatch and overhead squat, as well as put you in a better position for handstand pushups and handstand walks.

Hope this helps you all reach your goals and become better athletes. As always, do not hesitate to ask questions if you are unclear on one of the movements.

6 Ways Derby City CrossFit Will Change Your Life

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6 Ways Derby City CrossFit Will Change Your Life

Maybe you haven’t tried CrossFit because you’ve heard some negatives about it: it’s dangerous, it leads to injury, it makes you bulk up… but, if it were so bad, why do so many people love it? We strive to make a class at Derby City CrossFit the best part of someone’s day. We don’t teach a “dangerous” or “injurious” form of training. We teach a sustainable, long-term approach using high-intensity exercise to make you the fittest you’ve ever been.

We do so while creating a fun atmosphere, similar to the team environments of sports from your youth and young adult life. Members of Derby City CrossFit stumble into our doors and emerge as changed people, having regained their youth. These changes aren’t just physical (although they’re a bonus!); many of the greatest changes are mental. If you walk in our doors and truly make yourself a part of our family, then here are 6 ways Derby City CrossFit will change your life.

Increase Your Confidence
When you see what your body is capable of in workouts, you can’t help but get a surge of confidence. This kind of confidence doesn’t end when you leave our gym. In fact, you might just find it helps you to ask for a raise or negotiate a sales agreement with a tough client. Think all that focus on form is limited to your workouts? Think again. Your body starts to retain awesome “muscle memory”, and that begins to positively affect your posture. You’ll stand up a little taller, sit a little straighter, and carry yourself with much more confidence.

Expand Your Sense of Community
The Derby City community is known for being notoriously loyal. That loyalty doesn’t stop at the gym door, it extends to the communities we live in. Our community supports each other by hosting baby showers for each other, graduation parties for each other’s kids, and monthly get-togethers at the newest bars/restaurants in Louisville.

Challenge Yourself in New Ways
Training at Derby City is known to improve your energy level, and all of that enthusiasm and stamina has to go somewhere, right? Our members find they want to keep pushing at their comfort zones in ways that aren’t purely athletic. Some may go back to school, while others may start new careers or their own businesses. The future is wide open for dreamers and achievers with ambition.

“Up” Your Sex Drive
If you’re looking for a boost in performance between the sheets, you’ll be happy to know that Derby City has been known to make people a little “randier”. Why shouldn’t they want to get their groove on, especially after they feel so much better about their bodies?

Increase Your Focus
Adults who suffer from mild ADHD may find that training at Derby City is a good way to gain focus in ordinary life. Our training is all about having short-term and long-term goals, and really honing in on them. As your mind starts to become accustomed to this kind of concentration, you’ll pay more attention at work, in school, or during daily activities.

Better Understand Your Body
Training at Derby City will give you a new appreciation for what your body can do. Many people go through life never really “in tune” with their bodies; if you can find that connection and maintain it, you’ll benefit tremendously.

So, if you want Derby City CrossFit to help change your life, contact us below and we’ll tell you more.

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“To Change Your Life, You Have To Change The Way You Think. Behind Everything You Do, Is A Thought. Every Behavior Is Motivated By A Belief. Every Action Is Promoted By An Attitude. Be Careful Of How You Think. Your Life Is Directed By Your Thoughts!” – John Wright

Warming Up for the Warm Up

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Warming Up for the Warm Up
Written by: Coach James

As a lot of you have noticed, we have a prescribed warm up each day before the strength portion that we, the coaches, put you all through. This includes 5-7 minutes of stretches and/or mobility and another 5-7 minutes of a general warm up. This is essential as it gets the heart pumping, the blood flowing and the muscles warm and pliable. Even though our warm ups are specific for that day and cover most of the large muscles that will be involved in the strength portion and WOD, for some people this will not be enough. So let’s take a minute and talk about some things you can do on your own to get warm and loose so that your able to meet your maximum potential.

Everyone knows their own body… even if you’re just starting out. You know what muscles are tight as soon as you sit your bag down. You know what muscles will hold you back or prevent you from reaching that maximum output. Most of us come into the gym five to ten minutes and normally stand around and talk about how awesome or horrible our day was or how bad we are doing in our bracket challenge, blah blah blah. Instead, there are multiple things that you could do to help you be a better athlete and get you prepared for the day.

The first thing you can do is to grab a bike or rower and just start moving! This will increase your heart rate and increase the blood flow to the muscles. In return, this will make the muscles more pliable and easier to stretch. This is most important for those of us with a desk job or that are master division athletes. As we get older, our muscles become less pliable and harder to warm and stretch, which means an increase in risk of injury. It is essential that we take our time warming up and to stretch on a regular basis to keep those muscles nice and loose.

Something else you can do to help you get a jump start on warm up is to look at the board and see what the warm up is and what stretches will be covered. You can then take this information to determine if there are some specific stretches that you personally need to be doing that will benefit you the most. For someone like myself that is coming off a lower body injury, I personally love to do the pigeon pose for 2 minutes each side. This really helps my low back and hips to loosen up so I am able to reach full depth in my squats without pain or excessive tightness. These are just two simple and easy ways to get yourself ready and warm for the warm up. As always, if you are unsure about what stretches you should be doing, do not hesitate to ask one the coaches. We are here to help you in anyway we can and help you reach your full potential.