Tuesday 1/26/16

In yesterday’s eNewsletter, we asked if you’ve decided on your 2016 goals yet? Have you filled out a Goal Card? We just filled out ours and we have but one resolution for 2016.

To Move.

That’s right! Derby City CrossFit is moving and we couldn’t be more excited!!! Finally, we will have a gym space that reflects the quality of our community and coaching. Our relocation is a direct result of YOUR commitment to the Derby City Family and is scheduled for mid-April.

Well, where are we going you’re wondering? We found the perfect spot at Mellwood Art Center… but that’s all we are saying… for now.

A few things to look forward to in April:

1) No more St. Matthews traffic!! Mellwood is easily accessed from I-71, downtown, East End, Highlands, Nulu and Clifton neighborhoods.
2) With two separate workout areas, our new space is double the size of our current box in St. Matthews!
3) Ample parking for everyone!! In fact, park in two or three spots. It doesn’t matter! There are THAT MANY available parking spots!
4) Extra large bathrooms with full showers and changing areas!!
5) Over 100 MORE feet of rig and upgraded equipment!!
6) Childcare area!!

2 Snatch Complexes @ 80-90% of 1RM found during test week
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of snatch-OHS-hang snatch-OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after. We were doing 2 reps every 3 minutes, up until this week. Now we’re doing 2 reps every 2 minutes. Time to take it to the next level.

30, 20, 10 (S: 40, 30, 20, 10)
Double Unders x2 (60, 40, 20)
Box- or Band-Assisted Pistols (S: Alternating Pistols)

Rest 90sec

30, 20, 10 (S: 40, 30, 20, 10)
Double Unders x2 (60, 40, 20)
Box- or Band-Assisted Pistols (S: Alternating Pistols)

Daily Reading
1. How to Gain Weight and Build Muscle
2. Don’t Swing Your Kids By the Arms, Please.
3. Soda Warning Label Still on Agenda in California

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