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Misfit Camp Recap Written by: Coach Lexi My friends of Derby City, Hi! I recently made my way up to the North Eastern part of the US to visit Misfit HQ in Portland, ME. For some of you who may not know, the structure of our programming here at DCCF is provided by Misfit. We...
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Reap the Harvest Written by: Coach Vic Open season is a upon us. The Open is more than a test of five workouts and coming together to encourage each other through it. Not that those parts are not vital, but they’re definitely not the only parts we should focus on. Maybe this year, you might...
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How Do You Put a Clip on a Barbell? Written by: Coach Slater How do you put a clip on a barbell? We’d argue that the best method actually looks quite wrong. While common sense says to slide a clip on with the handle facing out so it’s easier to put on / take off,...
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We frequently use “kipping swings” in our warm-ups to enforce good positions, so we can build the movement pattern for more complex kipping pullups, butterfly pullups, and bar muscle-ups. Coach Phil with tips on how to make yours more effective.
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Daryl Williams of ProRehab Physical Therapy with some tips for keeping your hips healthy. We’re in the middle of a heavy and intense back squat cycle, so those hips can get stiff if we’re not taking care of them before/after class. Check out these tips and feel better!
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Compression Shorts
Compression Shorts: A Push-Up Bra for Your Butt Written by: Coach Slater This post isn’t for everyone. But, if you’ve ever dinged your package on a barbell during snatches and felt that uncomfortable puke-sensation in your stomach… then this post could be for you. If you’re still working out in tighty whitey’s or boxer briefs,...
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Derby City is special. it’s full of ordinary people doing extraordinary things. People who have a lot on their plates, but who don’t complain about it. They’re the ones who embrace filling up their days and just put their heads down and do what needs to be done. There are other folks in this world...
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The Lexi Colabianchi School of Weight Plate Management Written by: Slater Coe The theory goes like this… if you can’t easily calculate how much you have on the bar, then you won’t be afraid of it. Knowing how much it weighs makes it heavier. So, stack as many 25s, 15s, and 10s on the bar...
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Do you realize how cool it is that you’ve decided to train with a barbell? 94% of everyone you encounter in your daily life is afraid of the barbell for one reason or another… and while they know they should workout 60min/day for 3-4x/week, they don’t. Another 3% go to a Planet Fitness style gym...
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How to Use Food to Optimize Recovery Written by: Coach Slater TLDR: Protein & Carbs around your workout, Protein & Fats (with some Carbs) at other times of the day. Protein plays a wide variety of roles in our body from rebuilding muscle tissue to providing the building blocks for various cells, enzymes, and hormones....
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