Tag

Technique
Getting your hips low and “squatting” the bar off the floor, helps get more force from your legs, and not just your back. Try this tip out when we Snatch in Wednesday’s class!
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Will BMU’s pop up in tomorrow’s Open workout? We don’t know, but we might jinx it into existence by putting out this video. So, watch it and learn some tips from Coach Lexi for being more efficient with your Bar Muscle Ups: 1. Wrap your thumb around the bar 2. Lead with your knees 3....
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Derby City CrossFit Pro Tips, Part 2 Written by: Coach James In Pro Tips, Part 1, we talked a little about some tricks that will make your life a little easier here at Derby City. This week, we’ll continue with the Pro Tips to help make your experience even better. Research New Movements / Ask...
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Stop Changing Your Weights Mid-Workout Written by: Coach Evan Many of us find ourselves staring at the whiteboard and the prescribed weights trying to decide what weight to use. Maybe it’s Fran and you finally want to do it as prescribed. Maybe you’ve been wanting to try a heavier weight in a workout, but have...
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Is the Comp Class Right for You? Written by: DCCF-er Phil Newton As summer creeps in and everyone is on that mad dash to finalize that hot beach bod to show off on the ‘gram, I have had a few people ask me about the Comp Class and what it’s done for me. I’ve been...
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Do as I say: Fast Track Your Double Under Progress Written by: DCCF-er, EA Duncan In the interest of full disclosure, let me admit that I am not good at Double Unders. My longest string currently sits at 12 and the maximum cumulative amount I’ve been able to commit to doing in one sitting before...
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Understanding the Shoulder and How to Strengthen It Written by: Coach James Many of you may have noticed that on Monday we brought back the banded shoulder accessory movements. These movements include sword pulls, face pulls, and snow angels. What you may not realize is how important these movements can be. It does not take...
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Slip ‘n Slides & Focused Practice Written by: Coach Evan Especially now that we’re in the midst of the Open, we all can’t help but wonder, “How are these top athletes so dang good?” One of the coolest things about CrossFit, and the Open, is that anyone can participate. But that also makes it even...
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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...
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4 Secrets for Stress-Free Fitness Written by: Coach Slater TLDR: Cook for yourself. Show up consistently. Move well. Move often. Move intensely. Move heavy weights. You don’t have to worry about anything else. Meal Planning Your body is a machine and it functions best when fed the right fuels. By planning and cooking meals ahead...
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