Open Ourselves Up

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Open Ourselves Up
Written by: Coach Slater

Everyone keeps certain personal things to themselves. It’s not easy opening up about anxiety, apprehension, vulnerability, etc… but opening up at the gym allows us, your Derby City coaches, to help you be a better athlete.

The other day, while coaching an afternoon class, Megan Courtney said to me, “Are you on your happy pills today?” I guessed that she thought I was unusually cheerful (maybe?), as opposed to other days. I told her that, “Coaching makes me happy”. It’s the behind-the-scenes stuff that’s monotonous to me, and oftentimes boring, but important for the growth of the gym, the employment of some wonderful coaches, and the betterment of many athletes at Derby City. To me, coaching is pure fun. I enjoy coaching others and helping them find something in themselves that they didn’t think was there.

But, I know what she was saying. I can come off as a quiet and aloof. And I *know* I’m that way in the mornings. I don’t bust out of that shell until after noon, usually.

I come from a background of quietness, showcased by men who never revealed too much of anything to anyone. At least, that was my impression of the men in my family. Nowadays, I have a habit of holding onto things, and I have some tendencies toward perfectionism. Sometimes I’m a little quiet or moody, but exposing those feelings and emotions actually helps me acknowledge and quickly overcome them. Other people always seem to notice because my body language tells all.

I tell you this because, as a coach, I try to read your body language every day. There are many variables in a class setting, and there are days that I need to coach you differently than the day before. I’m not going to ask, ever, for you to talk about something you don’t want to talk about. Some days you just need to be left alone. I get it. But, when I’m having a bad day, I know it’ll be better if I tell someone that I’m a little off, or if someone calls me out on it. Opening up and showing that vulnerability can help me perform better in the gym. So, if you’re having a rough day, tell a coach and we can respond accordingly. It takes courage, but opening up allows coaches to help you more directly and it might make our hour together easier on the both of us.

I’ll help call you out if, in turn, you help call me out. Be my AccountabiliBuddy. Let’s open ourselves up.

Supplements: What & Why

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Supplements: What & Why
Written by: Coach Slater

We’ve made the switch from Stronger, Faster, Healthier to Driven Nutrition for our in-house supplements. We went from stocking only a couple things to having EIGHT options. Let’s quickly breakdown what everything is and why you should consider taking it.

First, let me say that getting to the point where you RELY on stimulants to perform each day in the gym is a negative. You’re better served by using PreWOD stimulants sparingly for special circumstances and work on improving your focus and positive self-talk to perform at your peak day-in, day-out at the gym. That said, if you’re looking for a pre-workout, the most effective ingredients are caffeine (or its derivatives) and some form of anti-inflammatory (like aspirin). Beta-Alanine is interesting to me because it’s been linked to decreases in muscle fatigue. The downside is that Driven’s PreWOD doesn’t specifically quantify how much Beta-Alanine is present in it, and it appears to be under 5gm, which is the generally agreed upon amount where this decrease in muscle fatigue occurs. So… while they’re a little short there, the real boost you’re looking for is from caffeine anyway. TLDR? Buy it if you need a jolt from time-to-time.

Creatine is one of the best known and most studied supplements in history, as well as one of the most misunderstood. Creatine increases the amount of creatine phosphate in your cells, thereby increasing the amount of energy available to fuel muscle contraction, thereby increasing the work capacity of a muscle. So, it will extend energy bursts, giving you enough strength for one extra rep when you need it, or maintain that sprint pace slightly longer before fading. All the wives tales about water retention are bogus, so there’s really no reason NOT to take it. There can be minor stomach discomfort by taking too much, so stick to the scoop provided. Also, don’t worry about “loading” when you start taking it or even cycling off it. Simply put, take it and become stronger.

GlycoDrive / Cyclic Dextrin
Our workouts are long and intense, so supplementing with carbs in your Pre- or Intra-WOD shake can keep you fueled throughout. I like to recommend cyclic dextrin because of how quickly it clears the gut, so you don’t feel like you have a full stomach while working out. Plus, studies have proven that cyclic dextrin has a significantly greater impact on your rate of perceived exertion (how easy the weight feels) compared to alternatives, and considering that you’re probably not taking ANYTHING pre- or mid-workout, then imagine how much better this would make you feel? One thing to note: if you’re calculating your macronutrients for gaining lean muscle mass or losing body fat, cyclic dextrin does count as a carb. So, you can overdo it, like you can overdo other carbs; but, for those interested in supplementing with carbs to improve your performance, cyclic dextrin is the way to go. I could go on about why you should add carbs pre- and intra-, and about having a meal 30min post-workout, and about how waiting too long blunts your muscles’ sensitivity to glucose, but you knew that already. 😉

We’ve already told you why you should consume carbs and protein post-workout, right? Well, this just does all the thinking for you by combining both in one tub. Easy, right? If you’re new to carb-supplementation and don’t like mixing protein with Gatorade, then start with this stuff.

Aminos / BCAAs
For endurance athletes (read: anyone looking to do a mini- or full-marathon in 2017), BCAA’s can be tremendously helpful. Several studies have noted its anti-fatigue effects and increased time to exhaustion in intermediate-level athletes (which is all of us). But, if I’m you, I supplement with Cyclic Dextrin *first*, if deciding between BCAA’s and the former. However, if you’re working out fasted in the mornings or on a Saturday, you might consider adding this to your regiment.

5lb Grass Fed Whey Protein
Generally speaking, this is just a great protein. It’s got a combo of Whey Concentrate and Whey Isolate, it’s from grass-fed cows, and it includes some additional BCAAs. Some blend of Whey Concentrate is generally perfect for everyone at Derby City because you’re only doing one WOD a day. You’d generally only look at Whey Isolate if you’re working out twice a day. Over all, protein increases lean muscle mass, and increasing your lean muscle mass increases the caloric demands of your body, thereby helping you lose body fat, so would you not want to supplement with whey?

2lb Natural Whey
This is just a SUPER-clean version of the 5lb from above, at a higher price. Why higher? Because it has no sweeteners (sucralose) or artificial flavors. It’s good option for people who want an extremely clean version of the 5lb option. If you haven’t previously used whey protein, start with the 5lb tub. When your nutrition is dialed in, then we can talk about going to this cleaner version.

Casein Protein
Casein is a slow-absorbing protein and can take hours for the body to absorb it. For that reason, casein is generally recommended for shakes prior to bed, not for immediately upon waking or post-workout. When you drink it, it coagulates in the stomach, slowly releasing amino acids into your blood stream over the course of several hours. So, add it to your pre-bed routine (maybe with some coconut oil to further slow absorption) and watch yourself gain more muscle.

Get Started With Derby City CrossFit This January!

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The holiday season has ended and, if you’re like most of us, you probably haven’t done all of the things you should to stay healthy and fit over the last few weeks. And now, it’s freezing when you wake up and when you get off work, so it’s harder and harder to stay motivated to go to the gym. What helps is a community of like-minded individuals who just want to move a little better, look a little leaner, get a little stronger, and enjoy their life inside and outside of the gym.

Jumping full speed into a new habit, like a new fitness program, is not necessarily recommended for long term success or safety. With that in mind, we offer our Elements program designed to get you up and running confidently as you start on your new lifestyle. The classes for this program are held on Monday, Wednesday, and Friday mornings from 6:00a to 7:00a, as well as Monday, Wednesday, Thursday evenings from 7:30p to 8:30p.

The three-week session will consist of 9 classes designed to start you on the path to changing your life, and includes a free fourth-week. Regardless of your current training status, we’ll train you properly on how to move and lift safely, efficiently, and powerfully.

Your body will change, your mind will change, and your life will change. We guarantee it.

We’ll combine strength work with conditioning workouts to gradually integrate you into our normal classes and get you feeling the best you’ve felt in years, both mentally and physically. By the time you’ve finished, you’ll have a great knowledge of how to lift and move, thanks to our team of incredibly qualified coaches.

Both the Morning and Evening programs are limited to 8 people to ensure a close student-to-coach ratio, so don’t wait to register. Our January and February sessions typically fill up fast.

The cost of the Elements program is $99 and you can register by contacting us below.

Your Name (required)

Your Email (required)

Your Message

Goals & New Habits for 2017

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Goals & New Habits for 2017
Written by: Coach Slater

If you take control of your habits, you’ll take control of your life.

Your habits have been patterned into your brain since the day you were born. Some of those habits are great. They keep you alive, employed and sociable. For example, a great habit is when you have to pee, you find a bathroom, you don’t just pee your pants. You’ve been ingraining that habit since you were two years old. It would take some serious effort to retrain that habit to go from “hmmm, I have to go to the bathroom, I need to find an appropriate place to do this” to “I just peed” at this stage of your life.

Crude? Sure. But, it’s true. Imagine trying to retrain habit. It would likely take years to change. We’re full of such habits and not all of them are universal. They define and outline our daily lives, our relationships, our successes and failures, as well as our expectations. They are the cause and effect of what, how, and why we do what we do.

When your alarm goes off in the morning, do you hit the snooze button? How many times? When your car’s gas light goes on, do you immediately find a gas station, or do you think, “Alright, 40 miles from now, I need to find a gas station”? When you sit down to eat, do you eat all of one thing, then move on? Or do you mush everything together and eat it all at one time?

Now, think about changing any of those habits.



If you’re like most people, the “for the rest of your life” makes an enormous, perhaps even insurmountable difference. Especially regarding those more ingrained habits. Anyone can change things for a short period of time, but what imprints them forever?

Motivation, action and consistency.

First, you need a really good reason to change a habit. You need to reach deep within yourself and figure out what you want to do and exactly why you want to do it. Then ask “why” again and again and again until you find the real reason you want to do what you want to do. It needs to be something that you can feel. It should be something that gives you a tingly feeling when you imagine your success. It needs to be important enough that you’ll give up other, less important things to achieve it.

It should inspire actions. These actions should be feasible, like… really feasible. Feasible enough that you may think it’s not enough. Remember, we’re trying to change an ingrained habit that we’ve been doing for years and years and years. It’s going to take some sustained effort to change, so the actions to change it need to be reasonable.

Literally anyone can do anything for a short period of time. You can hold your breath for a few minutes if you have to. You can go without food for a surprising amount of time. You can do many things for 30, 60 or even 90 days. But can you do those things for the rest of your life in the face of temptation? Most people cannot. But, if you’re reading this, then you’re not like most people.

You can take small actions steps for a sustainable period of time and build off of them for the future. Very small actions over two-week periods build up to be 26 positive action steps over a year that I guarantee will have you much closer to your goal than doing them all at once over 30, 60, 90 days.

Then, these actions need to be maintained with consistency. They need to be done roughly 80-90% of the time, all the time. Remember, small habit changes lead to long term success. Doing, or at least being cognizant of, your new habit on a daily basis will keep you accountable and on track.

A great way to do this is to just have a calendar next to your bed. At the end of the day, if you did your new habit, make a check mark. At the end of a 2-4 week period, if you’ve filled in a majority of the days with check marks, you should feel great about that habit. If you feel great enough to refine that one habit or add to that habit, do it and start your calendar tracking for that habit, while maintaining progress checks on the old one as well.

By the end of the year, you could be at 26 new habits, if you do one every two weeks. That could mean that, by the end of 2017, you could be:

*exercising more
*eating cleaner
*eating smaller portions
*cooking for yourself
*reading more
*being more punctual
*being more attentive to your loved ones

So this year, rather than trying to tackle too much all at once, take a habit-based approach and start small. Grab a Goal Card from the Front Desk. Fill out two with your Goals and New Habits, leaving one with us and placing one of your fridge. Make 2017 your best year yet.


2017 Derby City Ambassadors

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2017 Derby City Ambassador Program

Derby City CrossFit is an amazing community of people accomplishing extraordinary achievements every day. In 2017, we’re creating a Derby City Ambassador program to further amplify the positive culture of DCCF. We’d like to designate a handful of individuals to serve as liaisons on behalf of all athletes. They will embody everything we strive for at Derby City and be available to help welcome new individuals into the gym, organize community events, give feedback on classes, programs, offerings, and apparel and help us make an impact into the lives of everyone who steps into our gym.

First, let us tell you about the minimum requirements, expectations, and benefits. If, after reading, you’re interested in being an Ambassador, please apply below.

Minimum Requirements for Ambassadors
*At least six months as a Derby City athlete with consistent attendance no less than 3x/week
*Has shown a positive impact on the community
*Finds joy in helping new athletes become integrated into the community
*Is aligned with gym values
*Willingness to be available via phone, email, or in-person
*Commitment to both one-year membership and ambassadorship

Expectations of Ambassadors
*Meet 4 times during the year (once per quarter) as an advisory board for Derby City to discuss all gym business and give quality, constructive feedback
*Weekly comment on Derby City public Facebook page to generate positive conversation
*Willingness to coordinate, facilitate, and host community events/seminars/welcome events, including Intramural Open
*Helps plan/facilitate new tshirts and apparel/gear orders
*Arrives to class early to welcome new athletes and lead them through their first days
*Stays until the end of the workout to cheer on every athlete
*Attends one class not theirs every month
*Represents Derby City outside the gym to the best of their ability (fly our flag when appropriate)
*Role model of respect for coaches
*Gives constructive feedback on issues that affect community culture
*Other assignments based on the strengths and desires of the ambassador

Benefits for Ambassadors
*Free tshirt/tank whenever a new design is released
*All other apparel & supplements at cost
*Ambassador profile on website
*Design apparel/products for sale
*Product testers (supplements, equipment, program designs, etc…)
*Guide the direction of Derby City’s growth

How to Apply

Derby City CrossFit Christmas List – 2016

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Derby City CrossFit Christmas List – 2016
Written by: Coach Slater

Your mom is a sweetheart, but there’s a 0% chance she knows which gym bag you really want for Christmas, or which version of the Sling Shot knee sleeves are better for CrossFit, or what brand of jump rope has that knurled handle you like. She’s going to get you a sweater or something for your dog, and it’s going to be sweet of her; but, it’s on you to pickup what you really want. And here’s a list of what you really want for Christmas.

King Kong Gym Bagkingkongbag
In past years, I’ve recommended the GoRuck GR2 bag for its ability to do anything and everything for you; but, their prices have gotten out of control so I can no longer say they make a reasonable gym bag. That’s fine, really, because I’ve seen good reviews lately of the King Kong bag and I like how much crap it can hold inside. You’re going to have a gym bag for maybe 10 years before it falls apart, so spend some money on a good one that will last and can fit anything you might need for a normal day at the gym, a future competition, or all the new, cool shit you’re getting for Christmas.

Sling Shot Knee Sleevesslingshotkneesleeves
These 7mm sleeves are virtually identical to a ton of other options on the market, including the sleeves from Bear Komplex which a handful of DCCF-ers have. Here’s my vote against Bear Komplex: I don’t like motivational sayings on my knee sleeves. If I’m going to wear knee sleeves, I want them basic and plain. The Rehband knee sleeves are a classic option, but I can’t find their 7mm option in any color options besides black (if that’s an interest for you). Then again, Rich Froning wears the 5mm and it comes in multiple colors, so hey… what do I know…

Nike Metconsnikemetcons
You’ve been attending Derby City for over three months, so you’re at the official point where you legally must upgrade your shoe game or risk ridicule. Those super-cushiony Saucony’s from last summer’s attempt at running for fitness don’t work inside a gym where you’ve learned that speed, strength, grit, and determination are more important than a 5k ribbon. Upgrade your shoe to one that can handle the rigors of weightlifting, sprinting, jumping, and squatting. Grab yourself a pair of Metcons and make it official. You’re a CrossFitter now.

Harbinger 5″ Foam Core Beltharbingerbelt
Anything bigger is overkill. Anything smaller isn’t effective. Get yourself a nice, simple belt, learn to breathe INTO it, and watch your major lifts skyrocket. Let me repeat the second part of that sentence… learn to breathe INTO it. If your chest lifts before your belly expands, then you’re not doing it right. Give us 60sec and we’ll teach you how to use a belt effectively to better brace for your squat, clean, jerk, whathaveyou. Then, go out and get yourself a belt. It’s as vital to your gym bag as your intra/post-workout shake. Oh you don’t have an intra- OR post-workout shake?!?! Whattt innn theeee…. Ok, that’s a rant for a different day.

RPM Speed Roperpmspeedrope
I’ve said this before and I stand by it: If you’ve been at Derby City for over a year and you don’t own your own jump rope… What. Are. You. Even. Doing? Yes, we have jump ropes at Derby City, but they’re really just here for those who forgot to bring their own. Having your own rope means not having to find one long/short enough for you in the maze of ropes we have on the wall. But, getting the right rope is important… Don’t just buy any rope. I think the steel handles of the RPM feel great in your hand during a sweaty workout, and their bushing mechanism means these things really whip. The bare steel cables move like lighting, but they tend to fray after 6 months. The plastic coated cables will last I-dont-even-know-how-long and come in various colors, including orange to match the gym. Hint hint.

VooDoo Flossvoodoofloss
These are essential and should be a staple in any gym bag. The idea behind VooDoo Flossing is something called “compression tack and flossing”. It works on many levels, including reintroducing blood flow to your stiff tissues, and by compressing swelling out of tissues and joints. Now, it’s a short-term relief and needs to be followed up by you moving/squatting/pulling/pushing in this new range-of-motion to nail home the neurological effects; but… buy some. Try it. Be amazed.

One of the easiest ways to quickly improve your technique is to watch video of yourself. But, recording yourself is kinda tricky… are you gonna lean your phone against some kettlebells and hope no one steps on it on accident? Nah, bruh. Grab a magnetic perchmount and attach that thing to the rig at any angle you can imagine. I recommended one to Massage Therapist extraordinaire, Jamie Gerhard, and now she’s posting cool-ass vids on Instagram on the reg.

Natural Calmnaturalcalm
We’ve written about why you should be taking Magnesium here: (3 Vitamins & Minerals You Should Be Taking) and here: (Combating Soreness). And, we’ve linked to articles about it like: The Lifter’s Guide to Magnesium: What This Nutrient Does for Strength. So, at this point, if you’re still not taking Magnesium, you’re basically spitting in our face because you hate good advice. Natural Calm contains Magnesium Citrate which is probably the best option for you, because better options are cost-prohibitive and worse options have a laxative effect. So, pick this up for Christmas, become a better athlete, and watch your sleep improve tenfold.

Hip Circlehipcircle
We’ve got a shoulder protocol in place for those suffering from weak overhead positions. The next step is strengthening your ass to make your hips and knees feel better. The Hip Circle is an easy thing to keep in your new gym bag and knock out in your pre-warmup-warmup to make your lower half feel nice and tingly before class announcements.

3 Reasons to Log Your Workouts

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3 Reasons to Log Your Workouts
Written by: Coach Slater

Whether you’re tracking your lifts via the DCCF app (iPhone or Android), or writing them down in a journal, or logging them on the old-school CrossFit Board (like I still do), it’s important to log your workouts so you can more easily track your progress.

Here are three key reasons why:

Build a Reference Guide
If you’re still in your first year at Derby City, then logging your workouts is even more important, because doing so can help you process what you just learned/experienced in class. You’re repeating terminology to yourself, which helps you learn it faster; and, you’re building a reference guide that you can refer back to when you need to remember weights used, reps scaled, or otherwise modified in an old workout. It can be hard to remember which kettlebell you used or how heavy last week’s snatches were, so having a journal can give you an accurate answer quickly.

Measuring Progress
This is a no-brainer. I have 8 years of training logs in my online journal, so I can look back to old 1-rep-maxes that I’m now hitting casually for reps in workouts. PR’s in previous WODs are now considered “easy” and “casual”. My log is also incredibly valuable when I feel like I’m training particularly poorly, so I can look back and see how far I’ve come. By measuring progress, we gain perspective and come to appreciate the journey in our training, not just the destination.

Self Analysis and Discovery
My log includes not just my training weights and WOD times, but also notes about rep patterns, where I thought I could push harder in the WOD, areas where I slowed and shouldn’t have, sleep habits, food intake (in some cases), stress levels, etc… Writing seemingly trivial things down for later assessment has amazing potential for not only improving training, but also learning to manage what really matters: life. For example, let’s say that Monday’s workout was really tough on you. Why? If you kept a record of some events happening in your week, then you can discover patterns. Maybe you’re really stressed out from a work project or a personal relationship issue. Maybe you’ve been partying too much on the weekends. Maybe you’ve stopped prepping your meals. Your log can help you determine why you always have bad workouts on Mondays and make some lifestyle changes. Do you value partying more than feeling good and seeing yourself get fitter/stronger? You can’t escape reality if it’s staring you in the face every day.

Like anything, I recommend starting small by writing the WOD and your score. As keeping the log becomes more of a habit, write down more variables like mobility work you performed pre- and post-WOD. Over time, you’ll find out what extra info is important to you, how to use it to set goals and stay accountable, and what impact it will ultimately have on your progress. Happy logging.

Why We Train the Way We Train

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Why We Train the Way We Train
Written by: Coach Slater

Why do we squat and deadlift? Why do we clean and snatch? Why do we tell you to lift heavy and move fast? Why don’t we do small, repetitive movements like at those Barre classes? Why not whatever-the-fuck-they’re-doing-at-HomeFit? Why do we train the way we train at Derby City?

First of all, it’s important we emphasize that heavy, multi-joint, compound movements, those which utilize many different muscle groups at the same time, are the best for creating metabolic change which leads to muscle adaptation and fat loss. The best. Hands down. Proven over and over again. They’re the best at increasing lean muscle mass and elevating post-workout energy expenditure. That’s why we perform these movements all the time at Derby City.

There are many movement patterns (i.e., squatting, hinging, pushing, pulling, rotating, jumping, throwing) that we can utilize in different directions (forward, sideways, side-to-side) in different manners (i.e., single-leg vs dual-leg) with different loading implements (i.e., barbell vs kettlebell).

For example, you’ve probably seen some variation of these movements at Derby City:

Hinge – deadlift, clean, snatch
Squat – back squat, front squat, overhead squat
Single-Leg Squat – lunge, step up, front-foot elevated lunge
Vertical Push – strict press, push press
Vertical Pull – pullup, chin-up, chest-to-bar pullup
Horizontal Push – pushup, hand release pushup, banded pushup
Horizontal Pull – ring row, bent over row
Core Work – planks, hanging knee raises, toes-to-bar
Accessory – wall slides, turkish get-ups, farmers carries

These are just a handful of movements that we think can be safely loaded and trained properly. In general, these are all functional movements, common to your daily life. We program these movements in various manners to give our bodies the most stimulus, in accordance with something called the Strength-Speed Continuum. It looks like this:

Absolute Strength — Strength-Speed — Speed-Strength — Absolute Speed

The more you focus on movements on the far left, the stronger you get, at the expense of speed on the far right. The more you move right, the opposite happens. Absolute Strength is like your 1-rep max in the back squat: high amount of load but relatively low speed. Absolute Speed is like a sprint and box jumps. Strength-Speed is moving heavy weight as fast as possible, like a heavy-ass power clean. Speed-Strength is like rotational slamball throws or lightweight snatches moved quickly. Each component supports each other, so to be your fittest, you need to work on each one but to different degrees, and to what degree depends on your current level of fitness. Someone just starting at Derby City might find that a simple air squat, pushup, or kettlebell deadlift is a great test of Absolute Strength.

If you want to nerd out for a little bit, here’s an in-depth explanation of the Strength-Speed Continuum from renown strength coach, Eric Cressey. He’s smart.

Now, let’s go back to that lean muscle thing that I mentioned earlier. Lean muscle burns more calories. A big problem with “cardio” for fat loss is that more you do, the better you get at it, and the more fuel efficient you become. But, if your goal is fat loss, then you actually want to be “inefficient” and burn as much fuel as possible. If, instead of endless cardio, you focus on getting stronger, you’ll perform other training (WODs) at a higher/faster rate which makes them more effective at eliminating body fat.

Barre isn’t going to give you long, lean muscles. Your genes are going to determine their length. Someone with long femurs will have long muscles. Someone with short femurs will have short muscles. If you want to be leaner, learn to use your body efficiently by squatting, hinging, pushing, pulling, rotating, jumping, throwing and picking up heavy weight. If you like Barre, Pilates, or Home-Fit because it’s fun and you have some friends doing it and it’s fun to try something new with them… then hey! Cool! Do that. No one’s saying that it can’t be fun. But, don’t think those things or a local 5k will help you get in shape forever. They’re nice, but they’re not a solution. Instead, lift heavy and move fast like we already do here at Derby City.

Robertson, Mike, “Q&A: Power Development“.

Yeung, Anthony, “Strength Training (Part 11 of 30): Strength, Speed, and Power

Competitor Class

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Competitor Class
Written by: Coach Slater

In a recent post, I told you about Additional Work that was available for you to perform during Open Gym. The response has been so good, that we’ve decided to *try* to restart our old Competitor Class. As you hopefully know, the Barbell Class takes place Monday, Wednesday, Friday at 4:30pm and is a great way to get stronger. If you’re looking for a “next step” beyond regular classes, we recommend starting there first. Getting stronger will always give you the most bang-for-your-buck when it comes to your fitness goals. So, those looking to participate in this redesigned Competitor Class should already be strong, confident in the major movements we see in class each week, and competing in local/regional competitions at least twice a year.

This new class will complement our class programming by adding an additional conditioning piece and/or strength element. We’ll allow people to scale the reps occasionally. That’s to be expected. But, if you have to scale the weight or movements frequently in this class, then it might not be for you, yet. If you’re on the fence, ask, and I’ll do my best to guide you toward the right decision for you based on your goals and where you’re at with your current fitness level.

This class will be overseen by Coach Evan on Monday, Tuesday, Wednesday, and Friday at 5:30pm. It’s set at 5:30pm so people who attend 4:30pm class can hit this additional work afterwards. Or, people can hit it at 5:30pm, then stick around for the class at 6:30pm. What you CANNOT do is attend this 5:30pm class and skip both the 4:30pm and the 6:30pm. This is not an either/or situation. This class is designed as an addition to our current class programming.

Below, I’ll show you what a typical week looks like, by looking back at what last week would have involved. If you have any questions/concerns, shoot me a message or ask me in the gym. I’m happy to help.

CrossFit Class
1 Squat Clean & Jerk @ 80-90%
5 Push Jerks – S: 155/105
10 Cals on Rower/Bike or Run 100m
S: 20 Wallballs

Competitor Class
Suicide Shuttle Sprint (300yds total per suicide) x 4
Straight into 40 Push Ups
Rest 3:00
Pause OHS – 3, 3, 3, 2, 2, 1

CrossFit Class
4 Push Press @ 80-85%
15, 12, 9, 6, 3
Burpee to 6″ Target
AKBS – S: 70/53
C2B Pullups

Competitor Class
OTM for 10min
20 Weighted Situps
10 Deadlifts
*Alternate Movements
5 Rounds
Bike 30/15 Cals
7 Muscle Ups
Rest 3min

CrossFit Class
OTM for 18min
Power Snatch – 6 x 2 – AHAP
Snatch High Pull – 6 x 2 @ ~100% of 1RM
Snatch Deadlift – 6 x 2 @ ~125% of 1RM
6 Rounds
15/12 Cal Row or 18/14 Cal Bike
9 Front Squats – S: 135/95
S: 30 Double Unders

Competitor Class
3 x 2sec Pause Back Squat @ 60%
10 Minute Steady State Forward Facing Sled Pull

CrossFit Class
10min to find heavy single Back Squat close to 90%
3 Back Squat @ 80%
9, 6, 3
Power Clean – S: 185/115
S: Ring or Bar MU

Competitor Class
3 Rounds
3, 3, 6, 6, 9, 9, etc…
Back Squat – S: 115/85
C2B Pullups
Rest 2min
5 Rounds
1min Max Stone Over Shoulder
Rest 3min