Derby City CrossFit

Help us welcome more new faces at Derby City! ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Crystal, Thai, Damian, Jeremy, Karsyn, and Kelly!

We’ve all been there. 😒😑

Congrats to all of our Derby City athletes who signed-in to 20+ classes during September! Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. You're the fittest and toughest you've ever been. So, we want to see your name on this list one day! ⁣⁣⁣⁣⁣⁣ Congrats to: Amy Wiedl Ben Riggle Daniel Roe David Bryant Dexter Thomas Earl Ellis Gabbi Bloom Gabby Sachs Hayley Robb Isabelle Hattab Kendrick Ford Kevin McAdams Killian Harris Lewis Jones Matt Brown Phil Newton Rick Stewart Ryan Ramsay Sal Scifo

The Rule of 100: In the fitness world, it’s about consistency and effort. If you commit to training 100 times over a period of time (like 16+ classes/month for 6 months), you’ll see progress and improvement. The key is to build up consistency over time rather than focusing on a lot of workouts in short bursts and then layoffs in between. If you do that, you’ll be stronger & fitter than 95% of the world. Consistency is everything.

Just because you’re tall and may not have ideal leverages in the weight room doesn’t mean you can’t make massive progress.

Anyone else choose a little discomfort this week? 💪💪

Sometimes, being goofy is good for your fitness. 💪 Let us know how the Wallball Challenge goes for you!

"What hellish workout do they have in store for us today?" A CF.com classic benchmark! *Nasty Girls* 3 Rounds 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Cleans - 135/95 // F: 40 Air Squats, 15 Jumping Pullups, 10 HPC - 75/55 // F+: 14 Pullups, 10 HPC - 105/70 // P: As written or 14 Chest to Bar Pullups // S: RMU *Cap: 14min. The Muscle Ups are likely the hang up here for most people. It's only 7, so doing small sets will still keep you moving and should have you finish under the cap! Don't quite have Muscle Ups yet? Box-BMU or Chest to Bar or Kipping Pullups will work!

Congrats to all of our Derby City athletes who signed-in to 20+ classes during August! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. You're the fittest and toughest you've ever been. So, we want to see your name on this list one day! ⁣⁣⁣⁣⁣⁣ Congrats to: Amy Wiedl Ashley Brown Ben Riggle Brad Brown Brittany Deppen Caraline Thomas Daniel Roe David Bryant Dexter Thomas Drew Borgmann Earl Ellis Gabbi Bloom Hayley Robb Isabelle Hattab Kendrick Ford Killian Harris Kristin Noblett Kylyn Schnelle Lewis Jones Liz Abell Mark Brohm Matt Brown Nellie Childers Payton Logan Phil Newton Rick Stewart Robert Hunter Ryan Ramsay Taylor Gebhart

Wake up and work. #CrossFitIsHealthcare

Set a solid foundation for a better Strict Press! 3 things to squeeze before your rep begins: 1. Glutes 2. Quads 3. Core

The weights aren’t gonna lift themselves. And you’re not going to get stronger by just wishing for it. Dreams don’t build muscle - hard work does. Put in the work and watch yourself transform. Let’s get stronger together. #LiftHeavy #GetStronger #NoExcuses

If you’re consistently trying to do things you didn’t think you could do, you’re probably on the right track.

Going half-speed at the gym might not improve your performance, but it does reaffirm your identity. It’s not always about what happens during the workout. It’s about becoming the type of person who doesn’t miss workouts. In fact, the bad workouts might be the most important ones. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it - even if you do less than you hope. Love the grind.

Toss some Snatch Balances in your warmup next class and tell us if it helps you feel more confident at the bottom of your Snatch!

CrossFit Games Watch Party! Where: Back Bar / Deck at Flanagan's! Date: Sat, Aug 10 Time: Anytime after 11a! Drew Borgmann, DCCF-er and owner of Flanagan's, has a bunch of swag from Tito's, Old Forester, etc.. to give out. Considering the loss of competitor Lazar Dukic during Thursday's swim event, we still don't know how to feel about this weekend's CrossFit Games; but, the events are going on and many athletes & teams are honoring Lazar with their continued participation. Come share a drink or a bite with us, and we can honor Lazar's memory and the sport he loved. Saturday Events (all are TBD & changing daily) 9a - "Chad with a Twist" 12:45p - "Clean Ladder" 1:55p - "Unknown Event #9"

“Does your gym do a Beer Mile?” ___ 🎥: @gracechapcf

Say hi to more new faces at Derby City! ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Trevor, Mimi, Jill, Erin, Nick, Dalton, Erin, Lia, Owen, Jill, Lincoln, Hope, Paul, Cesar, Xzaveion, and Marie Big welcome back to Owen & Jill! Plus, a huge IT'S ABOUT TIME to Xzaveion!! 😂😂😂😂

Congrats to all of our Derby City athletes who signed-in to 20+ classes during July! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. You're the fittest and toughest you've ever been. So, we want to see your name on this list one day! ⁣⁣⁣⁣⁣⁣ Congrats to: Aldo Lara Amy Wiedl Blake Campbell Brad Brown Daniel Roe Darby Campbell Dexter Thomas Drew Borgmann Earl Ellis Ehab Haj Ali Erin Waddell Gabbi Bloom Gabby Sachs Hayley Robb Kendrick Ford Kennedy Campbell Kristin Noblett Kylyn Schnelle Lauren Masterson Lewis Jones Megan Courtney Nellie Childers Nitzan Halcomb Payton Logan Phil Newton Rick Stewart Roze Inos Taylor Gebhart Tom Evans Wayne Willis

In-House Partner Challenge w/ Coach Nitzy & Coach Grace WOD 1: (9:30a-10:30a) Caffeine Division: Alani Nu Mile Alcohol Division: Beer Mile *You and your partner run 1 Mile in 400m increments, chugging a beer or Alani Nu (or whatever drink) before the start of each run. Split the reps evenly, so each partner chugs twice & runs twice. Or, each of you can choose to do the full 4 rounds - just have fun with it! WOD 2: (10:30a-11:30a) Bella Complex: Power Clean, Front Squat, Shoulder-to-Overhead, Front Squat *After we’ve had some time to recover, we’ll tackle the Bella Complex. You and your partner find a max lift on the complex, trading off as frequently as you’d like. >>>> Reserve your spot now in Wodify. You can find a partner ahead of time, or just show up day-of and we’ll match you up with someone. It’s going to be a fun day, and we hope to see you there!

When you know without a doubt that you biked 20cals in a minute… 😡😩

Go ahead. Kick that damn wall! Kick it! It’s made out of concrete, so it’s not going anywhere and you don’t have to worry about falling through it. And a hard kick toward the wall to land in a Handstand position is what we need to get ourselves upside-down. Coach Payton has a tip to work your way up to being upside-down. Once you’re comfortable kicking up (and have some reasonable Strict Press strength), then it’s time to build yourself up to your first Handstand Pushup.

Trader Joe’s is one of my fave grocery stores, especially when it comes to easy-to-prep/no-prep convenience foods. Convenience foods get a bad wrap and are often considered lazy, unhealthy, etc., but buying all organic, fresh off the farm, whole-foods is a privilege that many don’t have because of time or finances or even personal preference. Personally, if it takes me longer than 20 minutes or more than 5 ingredients to make, then it’s probably not getting made in my house unless Drew volunteers as tribute. Protein is often the hardest macronutrient for people to eat enough of, but eating between 0.7-1.0g of protein/body weight is important not only for fitness & performance but general health & improved body composition. It helps our bodies maintain & build new muscle, can increase our metabolism (your body has to work harder to convert protein into amino acids), and will help you feel more satiated by helping regulate your appetite hormones. Take a quick trip to TJ’s with me for some simple ways to add in protein with minimal effort. Most of these can be added to a current meal to add extra protein or can be thrown in the microwave or air fryer for an easy start to a meal/snack. I tried to pick items that were mostly protein, but many also have a decent amount of carbs and/or fats too so read the nutrition label to make sure it’s a balance that’ll help you reach your goals. Personally, I’m a big fan of the Fish Nuggies (especially in the air fryer), the Volpi Mozzarella & Prosciutto sticks, and the Chicken Burrito Bowls (which could be a whole meal itself or add a side of veggies for more)! The key to success is in finding simple ways to ADD protein that you enjoy, will fit w/ in your lifestyle, and help you reach your goals without adding more stress so you can sustain it. It doesn’t have to be resource consuming to work, you just have to be able to consistently do the action that’ll help you feel good & reach your goals. — 💡 : @gabriellelsachs

Introducing the Cliffhanger Challenge 😳 We’ve got a spare ring in the Coaches office. Snag it and tag us on your attempts!

Say hi to more new faces at Derby City! ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Rylea, Amberlee, Tom, James, Sam, Miles, Grace, Jeryn, Matt, Jim, Sarah, Matt, Alex, Darby, and Blake! And a big WELCOME BACK to Tom, James, and Grace!

Who else gets inspired from watching some of the badasses we have in class? It can be Shaq who treats the barbell like it’s his bratty kid brother, or a mother of two who shows up for herself and her family every week, or a shift worker who found time to fit in an hour class before or after work. There’s inspiration galore inside these walls. 🧡🧡🧡

This month, we’re highlighting some of our fantastic Members at Derby City! Here’s a little snippet from Ryan Ramsay. We hope you enjoy this adventure and get to know your classmates a little more! ⭐ What do you do for a living? I just finished my 9th year of teaching, 8th at my current school. I teach World History and Psychology at TAPP, which is an alternative high school for teen moms. I love my job and my coworkers and want to give a shout out to any other teachers who may be reading this! And to any of you who know a teacher or have kids please thank them and let them know they are appreciated! ⭐ What do you enjoy about working out? The thing I love the most about exercise is how it makes the rest of my life better. Whenever I’m in a funk, a good workout usually gets me right out of it. Being in shape allows you to do more things and do them at a higher level, both physically and mentally. I used to like out-lifting Kevin McAdams, but that happens so often now, it’s not satisfying anymore! 😘 @kevin_mcadams_ ⭐ What keeps you coming to the gym month-after-month? Definitely the people! I love the community that is at the core of CrossFit. I love my 4pm crew but most of all I love getting to spend an hour everyday working out with my beautiful strong girlfriend Heather Logan! 😍 @bunnylogan ⭐ What’s your greatest challenge outside of the gym? Definitely my job. There’s a lot of work that goes in being a teacher that average people don’t understand. It’s equal parts challenging and rewarding! ⭐ What is a fun fact about you? I’m a huge disc golf nerd! I play as much as I can. I got really into it when I got my lab Ollie! It was just more entertaining than taking him for a walk and it’s now become a borderline obsession. If the weather is nice, you can definitely catch me on the course, usually beating Bennett Saksefski! 😘 @dbsaks01 💪 If you see Ryan in class, or around the gym, make sure to say hi!!

Ever find yourself stuck at the bottom of a Back Squat and unsure how to get out safely? We’ve got ya covered! Bailing a Back Squat might seem intimidating, but with the right technique, you can do it confidently, safely, and easily. Here’s a quick overview: 1️⃣ Drop the bar off your back: First, when you feel you can’t complete the lift, slip your hands off the bar and tip back *A TAD* to let the barbell slide off of you. 2️⃣ Pop your hips forward: As you release the bar, thrust your hips forward to ensure the barbell clears your body. This movement helps in directing the bar away from you and keeps you in control. 3️⃣ Step out of the way quickly: Finally, step or jump forward immediately after the bar is off your back to avoid any rebound or rolling back. This ensures you’re out of the path of the falling barbell and keeps you safe from any potential harm. It can be scary at first, but if you do it once (maybe at a medium-heavy weight to test out the method), you’ll see it’s quite easy to complete. And while we hope you never need it, just having that knowledge in the back of your head can help you go into the lift with a little more confidence that it’s not going to squash you. Say what? Knowing how to bail helps you lift more?! Yep! Bailing a Back Squat is a crucial skill for every lifter. It not only prevents injuries but also boosts your confidence to try heavier weights. Watch the full video to see it! 🏋️‍♂️✨

What are you doing this weekend? WRONG! Instead, you’re coming to Derby City to work on some Strongman / Strongwoman skills with Coach Payton! Sat, June 22 9a-12p Expansion Room We’ll dabble with: ✅ Sandbags ✅ Stones ✅ Farmers Handles ✅ Prowler (Sled) Pull / Push ✅ Yoke/Barbell Carries We’ll stage things like our Powerlifting meet from earlier this year - working thru each implement & movement together before tackling the next torture device. 😉 It’s going to be fun, and it’ll be a hell of a day for heavy lifting. Let us know you’re coming by snagging a spot in Wodify.

This month, we’re highlighting some of our fantastic Members at Derby City! Here’s a little snippet from Sal Scifo. We hope you enjoy this adventure and get to know your classmates a little more! ⭐ What do you do for a living? For my day job, I am Verizon’s Associate Director of Business Sales for the Greater Louisville area. My nighttime gig is owning Ask Black T, a consulting firm that specializes in teaching small and medium-sized businesses sales and leadership so they can better share their gifts with those they serve. ⭐ What do you enjoy about working out? It’s usually the hardest part of my day, so most things are a cakewalk once that is done and dusted. ⭐ What keeps you coming to the gym month-after-month? I’m a curious person, so I frame all of the WODs as puzzles I attempt to solve by breaking them up the right way. There are a million ways to solve “WOD puzzles,” so I always come back for more! ⭐ What’s your greatest challenge outside of the gym? I love challenges and achieving goals, which can make learning to chill out and relax an opportunity. ⭐ What is a fun fact about you? I picked up drone photography a few years ago, so I’ve slowly but surely been working my way through taking photos at all national parks. 💪 If you see Sal in class, or around the gym, make sure to say hi!!

Come to a class this Saturday and meet Andrea & Ethan of Be Free Structural Integration! They're providing free assessments, starting at 9:30a, and if you have a nagging pain, imbalance, or "something just feels off" - stop by and talk to them! Structural Integration is a hands-on therapy that works specifically with the body’s myofascial system to release patterns of stress, discomfort, and impaired function. They look at how different parts of the body relate to one another and work together as one unit. The intention of Structural Integration is to relieve pain, improve performance, and let you get back to kicking butt in the gym. 💪 : @befree.si

Do you struggle to get yourself to do Box Jumps? Use a stack of plates, instead! You can start small and work your way up over time, as you get more comfortable.

This month, we’re highlighting some of our fantastic Members at Derby City! Here’s a little snippet from Lewis Jones. We hope you enjoy this adventure and get to know your classmates a little more! ⭐ What do you do for a living? For the last 13-14 years I’ve worked at Apple retail - I’m “genius admin”, overseeing the repair room and the technicians that work there. I’m responsible for contacting customers and I’m the connection between the customer and the repair throughout the process. ⭐ What do you enjoy about working out? To be honest, it’s become a kind of addiction for me. If I don’t work out, I feel like my day is incomplete. It gives me extra energy, and it has really helped shaped who I am since I started in 2016. I love it. ⭐ What keeps you coming to the gym month-after-month? I do enjoy working out, and I enjoy this type of atmosphere we have here at Derby City - we’re kind of like a huge family. Even though I don’t necessarily know everyone, I try to introduce myself to people I have never met. I kind of hop around different class times and, being a “class-hopper”, I notice people that I’ve never met. I’ve been coming to Derby City, specifically since 2018, and I love everything about it: the class structure, the times, all of it. ⭐ What’s your greatest challenge outside of the gym? Making sure I fulfill life goals. I feel like, for the age that I am, I still just haven’t figured everything out. That’s honestly the biggest challenge I deal with everyday. I feel like, even though I’ve turned working for Apple into a career, I’m not quite where I want to be yet. ⭐ What is a fun fact about you? I am a HUGE Lego fan. It’s kind of like a guilty pleasure/addiction at this point. I collect Legos. It’s an expensive hobby. Half of my basement is full of Legos. I’m actually at a point now that I’ve stopped buying them because I don’t have anywhere else to put them. It’s an “on-hold” fun fact about me. 💪 If you see Lewis in class, or around the gym, make sure to say hi!!

Congrats to all of our Derby City athletes who signed-in to 20+ classes during May! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. ⁣⁣⁣⁣⁣⁣ Congrats to: Aldo Lara Amy Wiedl Ashley Brown Brad Brown Daniel Roe Dexter Thomas Drew Borgmann Earl Ellis Gabbi Bloom Joshua Hayden Kendrick Ford Killian Harris Kristin Noblett Kylyn Schnelle Lauren Masterson Lewis Jones Liz Abell Matt Brown Nellie Childers Paige Hardin-O'Brien Phil Newton Rick Stewart Ryan Ramsay Shannon Dennehey Steven Sandman Sydney O'Hearn Taylor Gebhart Timmy George Tom Rossi

Teens Class coming this Summer to Derby City, lead by Coach Michelle! Duration: 2 x 3week sessions. You can sign up for one or both When: Mondays, Wednesdays, Fridays at 3pm Dates: Session 1: June 17 to July 5 Session 2: July 15 to August 2 Where: Expansion Room Ages: 12-to-16/17 Cost: $125 for 3 weeks, $225 for all 6 weeks Description: Our teens program will place an emphasis on learning how to use a barbell safely and effectively. Athletes will learn core lifts such as Back Squats, Bench Press, and Deadlifts in a supervised environment. The program also includes accessory movements and conditioning sessions. Limited to 12 teens (and must have 8 to run the class or we'll refund parents if we don't get enough interest) To get signed up, email or text us (staff@derbycitycf.com or 502.817.2733). We'll also have a link in this weekend's eNewsletter.

This month, we’re highlighting some of our fantastic Members at Derby City! Here’s a little snippet from Amanda Marks. We hope you enjoy this adventure and get to know your classmates a little more! ⭐ What do you do for a living? I work as a Radiological and Computed Tomography Technologist. Also known as an X-ray/CT tech. ⭐ What do you enjoy about working out? Working out makes me feel accomplished, gives me more energy, helps me maintain a healthy diet, and deal with stress. ⭐ What keeps you coming to the gym month-after-month? Derby City has an amazing community of people. I enjoy the variety of diverse workouts, the attentive coaches, and always leaving the gym feeling stronger. ⭐ What’s your greatest challenge outside of the gym? My greatest challenge outside the gym is probably dealing with obstacles that get in the way of me reaching my goals. ⭐ Fun fact about you?! Not sure if this is a fun fact, but before I was introduced to CrossFit, running was a huge passion of mine. I’ve ran about a handful of Mini Marathons and still love running on the weekends. 💪 If you see Amanda in a class, or around the gym, make sure to say hi!!

Wall Walk Tips! 1️⃣ Turn your hands to help create more stability in your shoulder 2️⃣ Stack your hips over your shoulders to make it easier to maintain a strong upside-down position 3️⃣ Tuck your chin and look straight at the wall to keep that stacked position

You can eat before your morning training, it just takes practice! Here’s the facts about morning training nutrition; 1️⃣ Eating before training gets easier. Your stomach is like a muscle, the more you use it, the better it gets - so start small and build your way up. 2️⃣ Eating before training can help your body adapt better to your training session. 3️⃣ You don’t have to eat before every single session, especially if you’re not anticipating a high-intensity kind of day. You’ve got enough stored energy in your muscle and liver to get you through. 4️⃣ But, if it is going to be a high-intensity day, you’ll def benefit from having fuel on board to top up your blood sugars and spare your reserved energy during the training. 5️⃣ Prepare for success the night before by prepping your food for the morning so you take the guesswork out of it. If you’re struggling to find foods that work best for your body and your training sessions, here are some ideas: ✅ Rice Cakes w/ Jam/Jelly (and maybe a touch of Nutella) ✅ Banana and Almond Butter ✅ Greek Yogurt with Berries and Honey ✅ Cream of Wheat with Sliced Fruit or Berries ✅ Whole Grain Toast with a Boiled Egg & Avocado These options balance carbs for immediate energy, protein for muscle support, and some fats to keep you feeling full without being too heavy on your stomach.

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? This time around, we asked our Full-Time team to tell us about their first CrossFit workout ever. We hope you enjoy this adventure and get to know your Coaches more!

Pushup Tip for Murph! ❌ Elbows Out ❌ Shoulder Pain Unstable Shoulder Limited Range of Motion Less Muscle Recruitment ✅ Elbows In ✅ Stable Shoulder Better Range of Motion Better Muscle Activation

New 6-Week Kipping Pullup Progression plan in the Media section in your Wodify app for all Derby City members! To find it: 1. Open the Wodify app 2. Click on the Profile icon at the bottom right 3. Click "Media' at the top 4. Click "Free Kipping Pullup Progression Plan" There ya go! _____ The timing on this isn't great, lol. Probably should have had this out weeks ago since Murph is on Monday, but hopefully this program can help you over the summer! 💪

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? Here’s a little snippet from Coach Payton! We hope you enjoy this adventure and get to know your Coaches more!

Save your hands this Memorial Day and buy yourself some grips for "Murph" - taking place this Monday, May 27 at 9a & 10:30a. If you order a pair from Rogue Fitness TODAY, they *should* be here by Friday or Saturday (historically, Rogue ships to Louisville within a day, thanks to us being a UPS hub). Need a recommendation? The Bear Komplex Carbon-Fiber No-Hole Speed Grips are a great option! We recommend sizing up to give your hand the maximum amount of coverage. And remember to write your initials in marker on the wristband so yours don't get mixed up with everyone else's at the gym. We'll have a full write-up on the why, what, and how to PR Murph in this weekend's eNewsletter!

Our annual "Murph" workout takes place this coming Monday, May 30th with two heat options at 9am & 10:30am. This special workout honors Navy Seal Lt. Michael Murphy and all of our Military's fallen heroes.⁣ ⁣ Class reservations are open NOW and we're capping each class at 50 people. We have plenty of modification options so you can find the right challenge for you - while still joining your classmates and honoring Lt. Murphy. ⁣ Here's a peek at a few options: ⁣ Murph Option: Fitness Run 800m or Row/Bike⁣⁣ 10 Rounds⁣⁣ 5 Jumping Pullups or 10 2-DB Bent Over Rows - 35/25⁣⁣ 10 Pushups to Plate⁣⁣ 15 Air Squats⁣⁣ Run 800m or Row/Bike⁣⁣ ⁣⁣ Murph Option: Fitness+ Run 1200m or Row/Bike⁣⁣ 10 Rounds⁣⁣ 5 Pullups⁣⁣ 10 Pushups⁣⁣ 15 Air Squats⁣⁣ Run 1200m or Row/Bike⁣⁣ ⁣⁣⁣⁣ Murph Option: Performance Run 1 Mile or Row/Bike⁣⁣ 50 Rounds⁣⁣ 2 Pullups⁣⁣ 4 Pushups⁣⁣ 6 Air Squats⁣⁣ Run 1 Mile or Row/Bike⁣⁣ *This version is Coach Slater's personal preference! Murph Option: Sport⁣⁣ Run 1 Mile or Row/Bike⁣⁣ 20 Rounds⁣⁣ 5 Pullups⁣⁣ 10 Pushups⁣⁣ 15 Air Squats⁣⁣ Run 1 Mile or Row/Bike⁣⁣ Murph Option: Partners⁣⁣ Run 1 Mile or Row/Bike (split into 400s)⁣⁣ 20 Rounds⁣⁣ 5 Pullups⁣⁣ 10 Pushups⁣⁣ 15 Air Squats⁣⁣ Run 1 Mile or Row/Bike (split into 400s)⁣⁣ *You Go, I Go. P1 does 5 Pullups, P2 does 10 Pushups, P1 does 15 Air Squats, P2 does 5 Pullups, P1 does 10 Pushups, and so on... for 20 Rounds)⁣⁣ ⁣⁣ *Cap = 60min on all variations

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? Here’s a little snippet from Coach Nitzy! We hope you enjoy this adventure and get to know your Coaches more!

Say hi to more new faces at Derby City! ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Kathleen, Grace, Vineetha, Vinay, David, Allison, Eve, Mollie, Alex, Kendall, Brendan, and Lizzy! And a big WELCOME BACK to Eve and Allison (who was last with us back in 2011!)

REMINDER! DCCF-er and Swim Coach extraordinaire Kinsey Hattab is hosting a 2hr swim lesson this Sunday, May 19th at 1pm at the Mary T Meagher Aquatic Center. Think of Kinsey as the swim coach version of Chris Hinshaw from Aerobic Capacity (he's one of the most respected aerobic conditioning experts in CrossFit.) Incorporating swimming into your training just once a week can be a great place to start. It'll improve your overall fitness and help you make major improvements in your longer WODs while also reducing your fatigue during the shorter, high-intensity ones. There's an $8 fee to get into Mary T, but the clinic itself is free! --- 💪 : @swimcoachkinsey & @kinseyhattab

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? Here’s a little snippet from Coach Gabby! We hope you enjoy this adventure and get to know your Coaches more!

Calling all Coaches & Athletes! On Sat, June 8 & Sun, June 9, we’re hosting a gymnastics seminar from the experts at i99Fit ,who are flying in to teach CrossFit Coaches how to best teach gymnastics. The morning sessions are for Coaches to learn how to coach the Muscle Up (Ring & Bar!), Toes-to-Bar, Butterfly Pullups, Kipping Pullups, Handstand Walks, and anything else that pops up in CrossFit. The afternoon sessions are for Athletes who want to get their first RMU, BMI, HSW, T2B, Butterfly, whatever - and, if Coaches sign up for both sessions, they’ll work alongside the i99 experts to further hone their Coaching from what they learned in the morning. Coaches: if you want to take your coaching (ALL of it, not just gymnastics) to the next level, this cert is the way to go. Athletes: this seminar will change the way you feel about gymnastics! Sat, June 8 8a-2p: Learning to Teach Foundations (Coaches Only) - $280 2p-4:30p: Foundations Seminar (for Coaches AND Athletes) - $80 -this one is designed to provide a comprehensive foundation for dynamic gymnastics found in fitness competitions and will completely change the way you feel about gymnastics. Sun, June 9 8a-1p: Learning to Teach Intermediate & Advanced Skills (Coaches Only) - $220 2p-5p: Intermediate & Advanced (for Coaches AND Athletes) - $160 -come to this one if you want to learn to walk on your hands, get/improve your kipping pullup, or link more toes to bar, this seminar is perfect for you. Register at i99fit.com/derbycity/

We frequently lift "on a clock" at Derby City for four primary reasons. 1️⃣ It keeps us focused and productive during our hour in the gym, preventing distractions and optimizing our gym time. 2️⃣ It challenges us to maximize our training volume within set time frames, challenging both our physical and mental resilience. 3️⃣ It influences our programming by regulating rest intervals, allowing for tailored workouts to meet various goals. A 1min rest vs a 3min rest will drastically change how much weight we can put on the barbell. 4️⃣ It fosters self-awareness, helping us understand our body's recovery needs and help us develop resilience with challenges. Training on a clock isn't just about physical improvement, but also about self-discovery and personal growth. Sometimes that rest period is uncomfortably short, which forces us to push beyond our own perceived limits - and in doing so, we realize our capabilities are greater than we imagined. 💪 --- If you want to know even more, read the longer version in this week's eNewsletter in your inbox!

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? Here’s a little snippet from Coach Grace! We hope you enjoy this adventure and get to know your Coaches more!

Let’s break down the magic behind kipping pullups, where CrossFitters seem to defy gravity effortlessly. It’s like watching a graceful dance on the bar, right? Well, a big part of this gymnastic marvel comes down to the stretch-reflex action, a nifty trick our bodies have up their sleeves. When we’re not initiating the movement from our core and staying tight thru the process, we make this movement much harder on ourselves. So, let’s fix it! First off, let’s give a nod to our powerhouse muscles: the lats and core. These bad boys are crucial in the world of kipping pullups. Picture them as your body’s elastic bands, storing and releasing energy like a coiled spring. When a gymnast hangs from the bar, their lats and core are stretched like rubber bands, ready to snap into action. Now, here’s where the magic happens. As the gymnast swings backward, their lats and core muscles elongate under tension, kind of like pulling back on a slingshot. This stretching triggers the stretch-reflex action, a natural response where the muscles automatically contract to return to their original length. Boom! That’s when the real power comes into play. As you swing forward, the stretch-reflex action kicks in, and those coiled-up muscles snap back into action like a rubber band being released. This sudden contraction generates a burst of power, propelling you upward towards the bar. But wait, there’s more! It’s not just about brute force. Timing is everything in the world of kipping pullups. You need to coordinate your movements, using momentum from the swing to carry yourself upward and THEN pulling yourself closer to the bar. Kip first, then pull. So, there you have it, the stretch-reflex action in all its glory, working its magic through the lats and core to turn ordinary swings into graceful kipping pullups. It’s like watching poetry in motion, fueled by the incredible power of the human body. Hope it helps!

Hey Derby City! Did you know we have free programs available for every member inside the Wodify app? We recently added a Strict Pullup & Pullover program to go along with our other plans. Now, you have access to: 1. 7-Day Pullover Plan 2. Free Bodyweight Workouts 3. Free Capacity Programming 4. Free Kettlebell Workouts 5. Strict Pullup Progression Plan Here's how to access them in the app: 👉 Click the "Profile" icon at the bottom right 👉 Next, click on "Media" in the menu at the top 👉 That's it! You can follow any of these programs inside the app anywhere you have WiFi/Cell coverage. Hope you find it helpful!

This month, we’re highlighting some of our fantastic Coaches at Derby City. We want you to see the joy we take from coaching you every day, as well as our own personal struggles with consistency, nutrition, fine-tuning our own barbell/gymnastic technique, etc... We’ve asked them the following questions: 1. What was your first CrossFit workout? What? Where? Why? 2. Any revelations after that first workout? 3. Favorite movements? 4. Least favorite movements? 5. What are you working on currently? 6. What do you enjoy about coaching? 7. Favorite win you witnessed recently in one of your classes? We’re kicking things off with the last question on the list, and our most experienced full-time Coach - Phil Newton. Hope you enjoy this little adventure and get to know your Coaches a little more!

Derby Day in the Derby City! —- 🎨: @amy.wiedl.art

Congrats to all of our Derby City athletes who signed-in to 20+ classes during April! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. ⁣⁣⁣⁣⁣⁣ Congrats to: Aldo Lara Brad Brown Daniel Roe Dexter Thomas Earl Ellis Gabbi Bloom Heather Logan Joshua Hayden Kaylin Wolter Killian Harris Kristin Noblett Lauren Masterson Lewis Jones Liz Abell Matt Brown Nellie Childers Phil Newton Rick Stewart Roze Inos Ryan Hopson Sal Scifo Sydney O'Hearn Taylor Gebhart Timmy George Tom Rossi

Got some high rep Hang Power Cleans in your WOD? The BOUNCE version is the way to go! In this variation, instead of resetting completely after each rep, you use a slight dip of the knees to create momentum, allowing for a quicker transition between lifts. This technique uses the “stretch reflex”, so you’re utilizing your body’s natural elasticity to generate power without using a ton of energy. And, by minimizing the pause between reps, you can maintain a higher pace throughout your entire workout.

Ready to get your first strict handstand pushup? 💪🤸‍♀️ 1️⃣ Wider Hands for Greater Efficiency: Want to shorten that range of motion and make those handstand pushups feel more manageable? Try widening your hand placement! By spreading your hands a bit wider, you’ll reduce the distance you need to travel, making each rep a little more efficient and effective. Give it a try and feel the difference! (Note: CrossFit HQ has a handstand pushup standard for hand placement, but unless you’re my height - you’re probably at no risk of going too wide, so give this a shot.) 2️⃣ Punch Your Heels Up for Core Power: It’s all about that core strength! When you’re in the handstand position, focus on punching your heels up towards the sky. This action engages your pelvic floor and core, creating a solid foundation and enhancing your overall stability. Not only does it help you maintain proper form, but it also maximizes your strength output, leading to stronger, more controlled handstand pushups. So, next time you’re inverted, remember to punch those heels up! Now, get upside-down and get to work!

Why'd you start? "I wanted someone else to just tell me what I had to get done today and have others around me to keep me motivated. It's really that simple for me." "I was tired of being able to deadlift 400lbs, yet get winded walking up stairs." "I slack off if I go to the gym. The social pressure from CrossFit has made me actually work out." "I had no idea what I was doing. I legit had never touched a barbell before CrossFit. I just wasted time at the gym - no game plan , no structure. I did some cardio and used the cable machine... lol... I was afraid to actually push myself." "The workouts were so much fun compared to what I was doing." "No mirrors, no pretty people, it doesn't matter about how fit you are or how many followers you've got. I fit in... we can scream, we can sweat, and there is no judgment." "Went from a middle distance runner and Strength & Conditioning enthusiast to CrossFit because of the constant variations and feeding off others' energy during WODs." "I use to just go to the gym, but it did nothing for me like CrossFit does. The rush, and the fact I can outlift most of my gym friends now, I love it." "It convinced me that my old training style of lifting and cardio in isolation does not give me optimal fitness." What's yours?

“People get too wrapped up in the goal, and not the events that need to happen to reach that goal. The goal seems so big, so far away. And they get frustrated. And they quit. You do not quit. You never have. Mom and Dad made sure you didn’t quit. This will serve you well in all areas of life.” -Jim Wendler —- #Louisville #LouisvilleGym #LouisvilleFitness #KeepLouisvilleStrong

Big pat on the back to all of the Derby City athletes who qualified for the CrossFit Quarterfinals and took on the 2nd Stage of the CrossFit Games season this past weekend! Brandon Von Ohlen Hayley Robb Nitzan Halcomb Payton Logan Shaq Hamilton Spencer Wise Aubrey Ritter Bronte Stover Ethan Medley Kaylin Wolter Steven Halcomb Taylor Gebhart Teresa Trojanowski Here's a look at what they had to endure: WOD 1) 4 Rounds 1min Max Snatches - 135/85 1min Max Cal Row 1min Max 2-DB Box Step Ups - 50/35 1min Rest WOD 2) 3 Rounds 50 Wallballs - 20/14 50 Lateral Burpee Box Jump Overs WOD 3) 3 Rounds 10 HSPU 20 T2B -then: 2 Rounds 10 SHSPU 5 Rope Climbs - 15ft -then: 1 Round 10 Wall-Facing HSPU 20 Ring Muscle Ups WOD 4) AMRAP 10 10 Clean & Jerks - 135/85 -rest 1min, then: 10 Clean & Jerks - 185/125 -rest 1min, then: 10 Clean & Jerks - 225/155 -rest 1min, then: Max Clean & Jerks in remaining time - 245/165

When learning a butterfly pullup or a bar muscle-up, one of the most important components is the shift of the hands and wrists, allowing you to land directly on top of the bar. When you rush the movement, and transition your shoulders over the bar before shifting your hands, problems arise. You’ll end up chicken-winging, or tweaking your elbows, or your wrists, or slam your chest into the bar and miss landing on top of it. Instead, as you reach the highest, and weightless, point of your movement (before your body starts the descent), shift your hands and wrists over the bar simultaneously, landing on the meaty part of your palm. Your grip on the bar should be loose enough to allow for this shift, so don’t worry about a little air between your hand and the bar. In saying that, make sure you still hold on! The shift of the hands is almost identical between the butterfly pullup and bar muscle-up, which hopefully you can see here. Practice it and let us know if this helps! ___ #Gymnastics #LouisvilleGym #LouisvilleFitness #KeepLouisvilleFit #Louisville

Let’s talk technique AND aggression. What I call “violence” with your barbell lifts. Picture this: you’re in class, eyeing that barbell loaded with more plates than you’ve ever lifted before. You know you’ve gotta nail that technique to get it up smoothly and safely. But then there’s this idea floating around that a bit of controlled chaos, a dash of aggression, can help you power through. It’s like walking a tightrope between precision and primal energy. Let’s talk technique first. When it comes to weightlifting, mastering the form is like laying down a solid foundation for a house. It’s crucial. It’s about keeping your body safe from injury while efficiently using your muscles to move that weight. Think of it as the blueprint to success. But then there’s this other side, this idea of letting loose a bit, tapping into that inner beast to push through barriers. Sometimes, in the heat of the moment, you might let your form slip just a tad to summon that extra power. It’s like revving the engine a bit harder to hit that top speed. This controlled aggression can give you the edge, that burst of strength you need to hit a new PR. So, it’s a bit of a balancing act. You don’t want to throw technique out the window completely, risking injury or sloppy lifts. But you also don’t want to hold back so much that you miss out on tapping into your full potential. It’s about finding that sweet spot where technique and aggression dance together, pushing you to new heights while keeping you safe and sound. ___ #Louisville #LouisvilleFitness #LouisvilleGym #GymCommunity #Weightlifting #KeepLouisvilleStrong

“A comfort zone is a beautiful place, but nothing ever grows there.” Doing the things that you’re always doing is easy, but it doesn’t lead to the growth you want. Growth comes from doing hard things. We do hard things here. — #Louisville #LouisvilleFitness #ThingsToDoInLouisville #LouisvileFitFam #GymCommunity #KeepLouisvilleFit

Say hi to more new faces at Derby City! ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Shelly, Erin, Sofia, Lucas, Bob, Brad, Blake, and Jeremy! And a big WELCOME BACK to Lucas and Brad!

Slow down on Monday Not a sound on Wednesday Might get loud on Friday But on Saturday, Saturday, Saturday We paint the town

Coach Payton interviewed one of our badass athletes recently, Chris Roseland! Let’s get to know him a little! 💪 What do you do for a living? I teach people how to play guitar - and, I also play guitar in performances. I’ve been doing that for 10 years now. I teach music theory and coach ensembles at Bellarmine University, in private sessions, and other places. The people I work with range anywhere between 5 and 80 years old. 💪 What do you enjoy about the gym? I just really like working out. I used to work out alone until I delved into CrossFit. The community aspect really spoke to me, and I love working out with other people & throwing out high fives after mutual suffering. It cliché, I know, but it’s the truth. I really love the community. 💪 Greatest challenge outside of the gym? Probably playing my instrument. The amount of time and effort it takes to prepare for a performance and to get everything ready to be on stage is endless. Playing music is very similar to going to the gym. They’re both like gardens and you have to keep watering them in order to keep them alive. They’ll die if you don’t use them. So, I constantly have the bug to practice and/or exercise. It keeps me busy - and I really do enjoy doing both - as they’re constantly asking for my attention. They’re really similar because music has no finish line - you’re never going to get to the place where you just (claps) ‘yay, I did it!’ - it’s just a constant chase. I see that with my fitness as well. There’s never going to be a time where I (claps again) ‘that’s the end! That’s my greatest achievement, and I’m done’. It’s the process that you fall in love with, and you just live in that process…and, yeah. That’s it. 💪 Why do you workout? / What’s your purpose? I just like seeing improvement. I like seeing change... when you look back in Wodify and see how awful your scores are... little by little, though, you notice it just gets better and better. I like seeing that growth and change. It makes me feel like I’m doing something worthwhile. “But, my ultimate purpose in life is to beat Jayme Strauss in a foot race. Make sure that’s included in the article.” You heard him, @jaymestrauss !

Sometimes in our programming you’ll see a day where we’re “Building to a Heavy Set” of a lift. Well, what does that actually mean to you? For some, the phrase “Build to a Heavy” implies that you are meant to load up the bar with as much weight as you can possibly lift, more than you’ve ever lifted in your whole life, shatter the earth, crush mountains, crack the sky, piss lightning, and crap thunder. And some days, it might be just that. Realistically most days, it ain’t. When you see our programs call for a heavy set of a lift within the confines of a block cycle program what that should mean to you is, how heavy do I FEEL like lifting today? What’s the heaviest set I can hit with picture perfect, crisp technique? What’s the heaviest set I can hit in the context of all the other things I’ve done today, or will do today? Some days, 80% of your 1RM is actually 100% of your available effort. It just be like that sometimes. And there’s nothing wrong with that. You don’t have to lift as heavy as you’ve ever lifted in your life to get good quality work in to build strength. Some days you’ll be well rested, recovered, and firing on all cylinders. That bar will feel lighter than it’s ever felt, and you’ll be champing at the bit to try to set a new PR. On those days, a heavy set might just be a new PR, but abandoning good quality movement to get there is never the play. Think of it like squares and rectangles. All squares are rectangles, but not all rectangles are squares. It’s the same way with heavy days. All PR days are heavy days, but not all heavy days are PR days. Having an opportunity to lift heavy relative to how you’re feeling lets you set the stage for your own success. Instead of feeling pigeonholed into a set percentage - you get to decide what feels heavy, and it gives you an opportunity to dial in and focus on technique deficiencies under a perceived heavy load. I’m sure if you listen to your body and let the day decide what you lift, you’ll start seeing more heavy weights with solid movement more and more often. 🧡 — 💡 : @brockavalanche #PRDays #HeavyDays #Louisville #KeepLouisvilleStrong

Fix your achy shoulders at one of our upcoming, free Shoulder Health Workshops with DCCF-er and Physical Therapist extraordinaire, David Dahl! Thu, Apr 25th - 5-6p Sat, Apr 27th - 10-11a Spots will be capped at 15 people, so make sure to reserve your spot in Wodify to let us know you're coming (reservations are open now!). --- 💪 : @linchpin.performance

People who workout with friends are 78% more likely to continue their fitness habit, as compared to those who workout by themselves. So, if our massive Member Wall helps you make new friends at Derby City - which then keeps you active and working out - then it’s well worth the time & effort.

There’s a new layout coming to your Wodify app tomorrow! Currently, when you open our app, you see our daily Warmup, Strength, and Metcon; but, starting tomorrow, you’ll ALSO see our Competitor Extra and Optional Strength accessories. Those extra pieces are for anyone who has time to complete them during Open Gym hours, or who may be working out away from Derby City, or who may want to knock-out a few pieces during extended Open Gym hours on Thursday and Saturday. Basically, we’re just giving you more options. Cheers to options!

Want to get better at swimming? Especially for improving your fitness? Join DCCF-er and Swim Coach extraordinaire Kinsey Hattab for a 2hr swim lesson on Sunday, May 19th at 1pm at the Mary T Meagher Aquatic Center. Think of Kinsey as the swim coach version of Chris Hinshaw from Aerobic Capacity (he's one of the most respected aerobic conditioning experts in CrossFit.) Incorporating swimming into your training just once a week can be a great place to start. It'll improve your overall fitness and help you make major improvements in your longer WODs while also reducing your fatigue during the shorter, high-intensity ones. --- 💪 : @swimcoachkinsey & @kinseyhattab

Coach Grace had the pleasure of interviewing one of our amazing, strong, badass athletes this week, Anna Duncan! Let’s ask her a few questions to get to know her a little! First, here’s a video of her PRing her Back Squat at 305lbs! And she makes it look EASY! 💪 What do you do for a living? Medical Student at UofL 💪 What do you enjoy about the gym in general? Proving to myself that I can do hard things, surprising myself with what my body is capable of (not just what it looks like), and being around people who also care about these things 💪 What do you enjoy about Derby City? The freakin people! It’s such a diverse group of ages, occupations, fitness goals, etc... but we are unified by the fact that we choose to show up and do hard shit together (and have a good time doing it). Also, I love the quality of coaching, programming options, and time availability (tons of class times & open gym). 💪 What’s your greatest challenge outside of the gym? Food. I have struggled with Binge Eating Disorder but therapy, personal coaches, and doctors have helped. Changing eating habits / behaviors / thoughts is a journey, but I’ve certainly come a LONG way. 💪 Why do you workout? / What’s your purpose? 75% of the time, it’s to quiet my mind and restore my confidence. 20% of the time, it’s to see my friends :) 5% of the time, it’s because I’m excited about the workout 😂 Relate to anything Anna has to say? Catch her in between a class and say hi! We LOVE our athletes and their stories (in and out of the gym!) — 💡 : @gracechapcf #LouisvilleWorkout #LouisvilleGym #LouisvilleKY #Louisville #DerbyCity #Athlete #CrossFit #StrongHer @annaeduncan

If it was easy, everyone would do it.⁠ A crucial component of fitness is building resilience, inside and out. Embracing discomfort and pushing through challenges isn’t just a workout, it’s a mindset. Excellence, then, is the capacity to endure pain. Think about it: every extra rep, every extra plate on your barbell, every extra minute holding onto that pullup bar - you’re not just building physical strength, you’re building mental toughness too. You learn to be successful by lengthening the amount of time you can tolerate struggling.⁠ But, success in fitness isn’t just about reaching your goals; it’s about surpassing them. And how do you do that? By embracing the struggle, by embracing the pain, and by learning to thrive in it. Every moment of discomfort is a chance to grow stronger, both physically and mentally. And if fitness teaches you all of that, you can take those lessons into the real world. 💪💡

Join us Saturday, April 13th from 9a-12p for an In-House Powerlifting Meet! We'll be testing our: Back Squat Bench Press Deadlift What we need from you: 1) If you want to participate, reserve your spot in Wodify on the 13th under the In-House Powerlifting Meet class. 2) On the 13th, show up with an idea of the opening weight you want to attempt on all three lifts. 3) If you only want to do one or two lifts - that's totally ok, too! 3) Show up that morning, fed, caffeinated, and ready to throwdown! Day of: 1) There will be NO OPEN GYM in the Expansion Room, so if you don't want to do class in the Main Room that day - you'll need to sign-up for this meet to throw around some weights 🙂 2) You will warmup in the back half of the Expansion Room, and we'll have a lifting area toward the front, with a spectating area to help cheer everyone on! 3) We'll run everyone thru each lift in order - so, everyone who's doing the Back Squat will complete their lifts starting at the lowest weight first, building up thru 3 attempts. Then, we'll tackle the Bench Press, and then the Deadlift. This is an ALL LEVELS meet. Fitness, Fitness+, Performance, and Sport! We want everyone there! This kind of in-house meet is just about having fun. There's no pressure, it's just us throwing heavy shit around, slamming barbells, and tossing out some high-fives. See you there!

Congrats to all of our Derby City athletes who signed-in to 20+ classes during March! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. ⁣⁣⁣ So, that's why we say: ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ 3 days/week = breaking even⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 4 days/week = amazing progress⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 5 days/week = life-altering change⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ Congrats to: Aldo Lara Brad Brown Caraline Thomas Courtney Worthington Daniel Roe Earl Ellis Gabbi Bloom Hayley Robb Jessica Orangias Kaylin Wolter Kristin Noblett Kylyn Schnelle Lauren Masterson Lewis Jones Liz Abell Lucía Rivera Matt Brown Mike Gardner Nellie Childers Payton Logan Phil Newton Rick Stewart Roze Inos Sal Scifo Steven Sandman Taylor Gebhart Tom Rossi

Happy Easter, Derby City. Enjoy the time with your family and loved ones. And enjoy a treat or two! If you're worried about going too hard on those Peeps, consider these tips: 💯 Tip 1: Eat every 3-4hrs so you're not caught craving something later. About 3 hours after your last meal, start planning for your next. Don’t skip meals!! 🍫 Tip 2: Buy the specific brand of Peeps or whatever Easter treat you want, enjoy them, and really get the actual treat you want rather than avoiding it then eating whatever's nearby (even when you don’t really want it). 👏 Tip 3: A day that includes Peeps and Reese's Cups CAN ALSO BE a day that includes three healthy meals with lots of protein and veggies. One does not write the other off. 🥰 Tip 4: Stay out of your own head. If you feel anxious or uncertain, just imagine one of your Derby City coaches giving you that virtual kick in the butt or the hug you need. Now, go enjoy your Easter!

Our full-time team has a meeting every month, to cover programming, ideas, opportunities, coaching techniques, and just generally hang together for a bit. This time, we delved into the fascinating world of structural integration with Ethan & Andrea of @befree.si located in St Matthews. They helped us dive into the profound contributions of Dr. Thomas Myers and Dr. Kelly Starrett and the realm of Structural Integration. Dr. Myers’ groundbreaking work on myofascial meridians has revolutionized our understanding of the body’s interconnectedness, emphasizing how imbalances in one area can affect the entire system. 🔄💪 K.Star, as he’s commonly known, is an all-star in the CrossFit space. His has provided invaluable guidance on optimizing movement and function, empowering thousands of Coaches to better help their athletes achieve their fitness goals. 💫 Our team got a ton out of the experience. Thanks Ethan & Andrea! —- #StructuralIntegration #Mobility @thereadystate @anatomytrainsofficial

We see the best in you. Do you see the best in yourself? It's natural to sometimes doubt ourselves or compare, but today, let's pause and give props to our journey. Own every stride forward, every hurdle jumped, and every win earned. 🏆 Your strength isn't just about reps or weight lifted - it's about the grit you bring, the hustle you show, and the guts to keep going. So, recognize your progress, honor your hustle, and aim high. 🌟 Let's fist bump every win and keep crushing those goals together. You're a force, and we're here rooting for you! 💪💥 --- #Louisville #LouisvilleWorkout #LouisvilleGym #OwnYourJourney #YouGotThis

Think of your body as a high-performance machine. Just like you wouldn’t rev up a car without warming up the engine, you shouldn’t dive into your workout without priming some key areas Namely: butts, guts, & lats. Here’s why: 🍑 Hips/Glutes: They’re the powerhouse of our movement. Activating them improves range of motion, proper firing sequence, reduces the risk of a low back injury, and enhances our ability to produce power. 💥 Core/Abs: Your body’s stability headquarters! A strong core not only helps you maintain proper form but also improves balance and posture. 🦅 Lats: These wings aren’t just for show! Engaging your lats stabilizes your shoulders and spine, and keeps your toros rigid on heavy lifts like squats, deadlifts, cleans, and snatches. So, that’s why you’ll see them so often in our warmups. And, if you’re working out alone, those are three areas you should target, too. Your body will thank you with better performance, fewer injuries, and maybe even a little extra oomph in your stride.

Big shoutout to all our quarterfinalists in this year’s Open at Derby City CrossFit! Everyone here placed in the Top 25 of the North America East division and will tackle some new, unknown workouts the week of April 17-22. Congrats to everyone. Let’s keep pushing boundaries and smashing goals together!

Your “food addiction” is more than likely a sign of restriction. Food addiction may feel real & like you’re addicted to sugar, chocolate, carbs, etc., but what is food addiction really? Because we NEED food to survive & thrive (read function optimally). That’s like saying you’re addicted to oxygen. If you can’t stop thinking about food, it’s time to get curious about why and see if/how you might be restricting yourself. ✨Are you telling yourself certain foods are “bad” and off limits (ie avoiding sugar or carbs)? We’re human, so as soon as we feel like we can’t have something or it’s scarce, we instantly want it more. ✨Are you eating enough to support your daily activity levels & biological needs (ie trying to eat only 1,200-1,400 cals a day)? If you’re depriving yourself physiologically, cravings & obsessing over your next meal is your body’s way of lovingly saying “hey, I need more food.” It’s your body’s job to keep you alive, it doesn’t know whether you’re intentionally slashing calories to take up less space or you’re experiencing a famine & food is scarce. Any time I’ve felt addicted to food (like Oreos) it always, ALWAYS came from a place of deprivation & restriction, but it CAN make you feel like you’re addicted if you feel out of control around certain foods. How you think & feel about food MATTERS. Try giving yourself permission to enjoy your fave foods guilt free & make sure you’re eating enough to support your daily activities. Understand that you’re allowed to have any & all foods at any time - nothing is bad, or off limits, or will cause weight gain on it’s own (only a consistent calorie surplus will do that). It’ll help you build trust with yourself around food & help you learn what it feels like to enjoy them to satiation while creating a healthier relationship w/ your food! You CAN trust yourself & your body around foods, you just have to lean in to listen & learn what it needs. Your body will tell you. And just because it probably needs to be said, jumping into another restrictive diet ISN’T the answer. If it didn’t heal your mindset the first time, why would you expect it to work now? --- 💡 : @gabriellelsachs

Monday reminder: Be patient when becoming a person you haven’t been. — #MondayReminder #BePatient #ButGetToWork #KeepLouisvilleFit #LouisvilleGym #LouisvilleWorkout #Louisville

Saturday, March 23rd @ 1pm! We're heading to the St. Matthew's Orangetheory to train with DCCF-ers & OTF coaches Kristin Noblett & Christian Oberhausen! If you're a Derby City member and you want to join, just drop a 💪 in the comments (or DM us) and we'll send you the registration link. Plan to show up 20-30min early for a quick safety brief, and come ready to rip the damn handlebars off those rowers! Let's go!

3 types of squats we don’t want to see! 1️⃣ Mashed Potatoes 2️⃣ Trampoline 3️⃣ Stripper Squat If any of these are you, let’s get it fixed up so you can see some new PRs! — #BackSquats #FixYourSquat #Louisville #KeepLouisvilleFit #KeepLouisvilleSquatting #KneesOverToes #LouisvilleGym

Didn’t get your first Muscle Up in the Open? That’s ok! Here’s how to get one next time: 👉 Foam Roller Drill The foam roller drill teaches you how to maintain straight arms and use your lats to *push down* on the bar, instead of “pulling” on it. Try to focus on pressing DOWN. 👉 Jumping Bar Muscle Ups These will help you understand your turnover. Make sure to arch through and turn over quickly. Although the hips and knees aren’t in the ideal position YET, the goal here is to familiarise your body with how catching over the bar feels. 👉 Knees Up Hip Extension Combining all these elements, we’ll jump, arch, engage the lats, raise the knees, and THEN violently extend the hips. These coordinated movements should enable you to propel your body over the bar. The hip extension while pushing down on the bar is the trick that takes some practice to figure out. But once you have it - BMUs become easy. — #Louisville #MuscleUps #BMU #BarMuscleUps #MuscleUpTips #MuscleUpDrills #HowToBMU #Gymnastics #KeepLouisvilleFit #DerbyCity

Derby City Open standings with submissions due by 8pm tonight! ** PM Team has 8 people on its team who haven't put in a score yet, and the AM has 2 - so that could be a deciding factor! ** AM Team - 75pts PM Team - 69pts To put in your score, open the Wodify app and go to Friday (3/15) on the calendar. Click on the 11am Open Gym WOD Scores and enter your score there. It *looks* like a real class, but it's just a technical trick for us to enter scores if we miss doing so during our actual class.

Rest is productive too. I used to see rest as the opposite of productivity. How was I going to reach my goals & complete the tasks I wanted/needed to if I slowed down? I know I’m not alone in this. We live in a capitalist society that makes us feel like we CONSTANTLY have to hustle or risk falling behind. Even in the fitness space, it’s not uncommon to hear phrases that push us to show up even if we’re tired af. It’s a huge reason why for far too long in my CrossFit journey, I rarely took rest days. And deload weeks!? Forget about it. I’d use them to work on other stuff I wanted/felt like I needed to. But here’s what we don’t realize until it’s too late - if we don’t learn to rest, our bodies will force us to. Either from injury, illness, or just feeling burnt the f out. My body’s ALWAYS told me I needed to rest & change something before I ever realized it myself. From losing my period, to multiple injuries, to feeling burnt out & exhausted in multiple areas. Without taking time to properly recover, it’s hard to grow stronger - both in & out of the gym. That means focusing on nutrition, getting adequate sleep, minimizing stress, and learning when to rest are necessary in order to recover & build strength. I actually felt stronger when I started resting 2 days/week. Plus, none of us can pour from an empty cup. We have to fill our own cups before we can pour into anyone else’s - whether it belongs to a loved one, work, the gym, or humanity. In training - if you’re ill, got shitty sleep, or are feeling drained from life, it’s really okay to rest. You can’t keep layering stress on top of stress, because yes, training is stress on your body. If you do train, maybe check-in with your body & what it needs to feel good today to pull back on volume and/or intensity. I’m a big fan of longer walks on rest days too. I wish I’d learned all of this sooner both for my physical & mental health, rest days are the best days & it’s okay if not everything gets done today. It’s impossible to grow from what you can’t recover from. --- 💡 : @gabriellelsachs #KeepLouisvilleFit #LouisvilleWorkout #CrossFit #502 #LongTermGrowth #Rest #RestIsProductive

No better feeling than to be around a great community and get some fitness in. Thank you to everyone who came, conquered, cheered, and celebrated with us. We’re proud of everyone who stepped outside their comfort zone on this 3-week journey! --- 📸 : @resurrected_media #Louisville #KeepLouisvilleFit #DerbyCityBuilt #DCCF #DCCF

Say hi to more new faces at Derby City! ⁣ ⁣ If you see someone you don't recognize in class, introduce yourself and welcome them to the fitfam!⁣⁣⁣⁣⁣⁣ Aldo, Trever, Bridget, Trenton, Danny, Savana, Maegan, McKay, Hunter, Kate, and Luke

Ever feeling stuck at the gym? Frustrated about missing a lift or not nailing a new skill right away? You are most likely forgetting where you started. Even as a new athlete, keeping track of your progress at the gym is so important for your development in the long term. Why? 🧡 Goal Setting - knowing your current baseline, at all times, helps you set realistic goals and milestones through your fitness journey. 🧡 Progress Assessment - looking back at scores you can identify strengths and weaknesses. This will allow you to fine tune your training approach and make any adjustments to your routine! Maybe it makes you put more effort into your Strength pieces. Or your WODs! 🧡 Accountability- recording results keeps you accountable and disciplined to the process. This can serve as a reminder of your commitment to yourself so you can achieve your goals. Here are a few options to help you track of your fitness progress: 1️⃣ Log your lifts and workout scores in Wodify. Always refer to those when working with percentages, completing benchmark workouts, or just want to read your workout notes for insights as to how you felt day, etc... 2️⃣ Similar to Wodify, you can track your progress in a notebook that will be your “fitness diary”. 3️⃣ Record yourself at the gym. While sometimes it is a little difficult in a class, and might feel embarrassing, visual learning is a great progress tool. You have no idea how much you can learn from simply watching yourself performing a movement. It is easy to focus on the here and now, but every now and then remember to look back and appreciate the progress you’ve made so far, and remember that progress takes time and hard work! --- 💡 : @nitzy_xfit #Louisville #KeepLouisvilleFit #FitnessTracking #Wodify #Progress #LouisvilleGym

The layers of a great cake are evenly stacked. Your deadlift should be like a 3-layer cake - perfectly stacked - so you can lift the most weight. If your butt or chest rises faster than the other, your cake crumbles. We want you to have a great Deadlift cake, so it can give you a great 🎂 of your own. 😉 —- #Deadlift #Louisville #KeepLouisvilleFit #LouisvilleWorkout #LouisvilleFitness

Week 2 of the Open is in the rear-view mirror; one more week to go! Team Scores AM - 49 PM - 45 Week 3 Costume theme: St. Paddy's Day! It's looking like the annual Open bragging rights are coming down to the final week, so toss on your Green and St. Paddy's Day attire, because those costume points are going to be very important this week! We'll see you Friday!

Meal prep is one of the biggest habits that can make or break whether you’re consistent w/ your nutrition or not. Like an old coach once told me, “failing to plan is a plan to fail.” Most people mess up from trying to do too much & over complicate their meal prep/planning, and idk about you, but I don’t want to spend an entire afternoon prepping. Try these tips to help make meal prepping a bit easier & more consistent: ✨Pick 1-2 days/week to grocery shop or do some sort of click list. Have a plan before you go for what sources of protein, carbs, and fats you’ll want to eat, AND it’s also okay if you impulse buy something that sounds good. ✨Prioritize protein - have at least 3 types of protein to eat during the week & build meals around that. Ground meat, chicken thighs/drumsticks/breasts, steak, pork chops, seafood, eggs, etc are great if you have time to cook. If not try: a rotisserie chicken, deli meat, canned/packaged tuna or chicken, hard boiled eggs, reduced fat cheese sticks, jerky sticks (like Chomps), Greek yogurt, cottage cheese, protein powder, etc. ✨Buy carbs you don’t have to cook - tortillas, bread, carrots, apples, bananas, dried fruit, cereal, granola, applesauce, crackers, rice cakes, gummy candy, etc. ✨Frozen is your friend! Frozen veggies have similar nutritional value to fresh, and they’re easy to heat up in the microwave or air fryer. You can also add diff seasonings/sauces to change the taste. Canned/packed fruits & veggies are also great, and I love pre-cut as an additional time saver. ✨Convenience meals/ingredients are also a win! I’m a big fan of frozen meals. Trader Joe’s has some great options, I love their Cuban, Mandarin Orange Chicken, and Green Chile Chicken Bowls & their Chicken Soup Dumplings, but Costco, Target & Kroger also have solid choices. Pre-prepped isn’t bad, and you can ALWAYS add extra veggies or protein on the side to make it more filling & fit your needs. If you want to make small changes to your habits & SUSTAIN those habits, plan ahead & do some sort of meal prepping. It doesn’t have to be complicated to work, it just has to be something you can do consistently. --- 💡: @gabriellelsachs #FoodPrepTips

Mixed-Grip Rowing! No high-level rower is going to suggest “mixed-grip” rowing, but for CrossFitters, it’s something you might consider during particular workouts. ⁣ ⁣ When you’re trying to save your grip & lats/armpits in long rowing workouts (oh, say, one with Rowing, Deadlifts, and Double Unders), then mixed grip rowing might help you last a little longer and get a few more reps or rounds. ⁣ ⁣ Find what works for you, but one pattern I like to use is: ⁣ ⁣ 5 Strokes w/ Left-Hand Mixed Grip⁣ 5 Strokes w/ Right-Hand Mixed Grip⁣ 5 Strokes Regular Grip⁣ -then keep repeating...⁣ ⁣ As a side benefit, switching my grip keeps me mentally engaged so my speed and stroke rate don’t fall off. ⁣

For a new gym-goer (or even some gym veterans!) the Snatch can be intimidating and, quite frankly, a frustrating lift to learn. While it’s easy to feel this way and simply dismiss the desire to master it, the Snatch is one of the most powerful tools we can use to improve our athletic ability in many different ways. Here are a couple reasons why you should be attending Snatch days at the gym: 👉 Snatching improves your balance and coordination. It might seem a little silly, but when we Snatch frequently, our body’s proprioception and awareness of moving loads over our head helps reduce our likelihood of injury and improves everyday tasks. (Example, lifting our kids up, fixing a lightbulb, reaching for the top shelf.) 👉 Snatching improves our posture and posterior chain strength. (Our back strength!) Snatching requires a lot of core strength and posterior engagement (aka your back muscles working together). Learning to snatch correctly can greatly improve all of those small muscles in your back and core, which will make sitting at work, working in the yard or garden, and living life seem much easier! 👉 Snatching increases our power and force production. To put this in simple terms, power is how much work we can output in a given time. This means it doesn’t only matter how much we can lift, but how fast we can lift those weights as well. It’s a patient process, but if we chip away at gaining more force production, we can eventually move those same weights easier and faster, which is always a win! To put all of the science-y words aside, learning to do any form of a Snatch is going to improve our athletic ability, and that’s why we’re in the gym, right? We show up everyday to improve our bodies, minds, and relationships with people and the barbell. So, next time you see that Power Snatch programmed into the workout, don’t shut down the idea completely! Show up and work on your weaknesses so you can thank yourself later! — 💪 : @kristen.lysack 💡 : @gracechapcf #Weightlifting #Snatch #CrossFit #Louisville

Congrats to all of our Derby City athletes who signed-in to 20+ classes during February! Here's a reminder on why this list is important to us: Figuring out how to attend 16+ or 20+ classes a month brings you more workout volume, higher intensity, more strength, improved nutrition built around your performance, and some sot of management of your stress and recovery. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ And when you have those things, you completely transform who you are - both physically and psychologically. ⁣⁣⁣ So, that's why we say: ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ 3 days/week = breaking even⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 4 days/week = amazing progress⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ 5 days/week = life-altering change⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ Congrats to: Ashley Brown Ben Riggle Benjamin Donlon Brandon Von Ohlen Caraline Thomas Daniel Roe Dexter Thomas Drew Borgmann Earl Ellis Gabbi Bloom Gabby Sachs Heather Logan Jessica Orangias Joshua Hayden Katie Bell Kaylin Wolter Kristin Noblett Lauren Masterson Lewis Jones Liz Abell Lucía Rivera Mark Kaelin Matt Brown Nellie Childers Paige Hardin-O'Brien Phil Newton Rick Stewart Rosie Cipolla Roze Inos Sal Scifo Samuel Meade Shannon Dennehey Sydney O'Hearn Taylor Gebhart Tom Rossi

The first Friday Night Lights was ⚡️electric⚡️ at Derby City. We’re ready for week 2! Team Scores AM - 27 PM - 23 Week 2 Costume theme: Decades

Missing Snatches “forward”? Your wrist position might be the culprit. The finishing position of your Snatch, should see the barbell somewhere above the base of your neck. If you’ve locked out your wrist, you’ll have a harder time supporting that barbell in a stacked position that goes from the base of your neck down thru the middle of your feet. Let your wrists extend backward, mimicking a J-Hook. This is the best support position and it moves the barbell’s finishing position BACK, so it can solve that “missing forward” issue you’ve been working on. — 💡: @derbycitycf #Weightlifting #KeepLouisvilleFit #Louisville #LouisvilleWorkout #LouisvilleGym #502 #CrossFit

“Gymnastics would be easier if I weighed less.” I’ve heard some form of this A LOT, and with the Open here, gymnastics usually get pulled to the forefront of people’s minds. While it’s technically not wrong, it’s also not ideal. At best it’s short sighted, at worst it’s harmful thinking that could lead to harmful patterns. We all know gymnastics are incredibly hard. Outside of weightlifting, it’s one of the hardest things we do in CrossFit. Being able to move your own bodyweight in space while maintaining positions takes a lot of practice & skill. You know what gets left out of the convo a lot? Strength. Gymnastics takes a lot of f*cking strength. Strength which (just like w/ a barbell) takes time, patience, and a whole lot of reps to build. But, please, stop thinking your weight is what’s holding you back from doing Chest-to-Bars. I know it’s tempting & *might* feel like an easy solution, but it’ll likely lead to disordered patterns if you consistently try to diet to achieve it. And if weight loss becomes the solution: 1) is it sustainable and 2) will you have the necessary strength & skill or potentially just a smaller body!? If you want to get better at gymnastics, spend time pulling & pushing your own bodyweight. Some possible progressions to build strength: 🤸pulling: tempo ring rows, banded strict pullups, db rows, slow negatives, holds 🤸pushing: hand elevated pushups, db bench press, ring pushups, banded ring dips, seated dumbbell press, negatives, holds Don’t forget hollow & arch holds/rocks & kipping drills! Do a variation 2-3x/week consistently building in reps, sets, and/or difficulty & I guarantee you’d see progress. It doesn’t have to take forever, it just has to be done consistently & well. If you’re bummed by gymnastics in the Open this year, start building strength & technique NOW & watch how far that takes you. --- 💪 : @kaylin_wolter 💡 : @gabriellelsachs