Category Archives: Articles

How to Push Yourself (when you don’t actually care about beating anyone else in class)

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How to Push Yourself (when you don’t actually care about beating anyone else in class)
Written by: Coach Slater

We preach consistency at Derby City, because we know that the good number of us just need to be more consistent with our attendance and nutrition. That consistency will lead to great gains. But, let’s say you’re already consistent (or think you are!). How can you challenge yourself in our latest Strength & Conditioning cycle? How can you get the most out of the next the five weeks of training, or future cycles? How do you stay focused?

Set small goals for yourself. Small goals lead to small wins. Small wins add up over time and create a mountain of wins. It doesn’t have to be more complicated than that.

Goal 1: “Level Up”
Go Life in every workout. Or go Splife. Or Sport. Or Splife in two workouts a week and Life in the rest. Whatever level you typically choose, challenge yourself to just a little bit more in the next cycle. Not too much, but just a little bit to add that additional level of difficulty that forces your body to adapt and grow.

Goal 2: “Attendance”
If you go 3x/week, set a goal of 4x/week. That’s 33% more volume to your normal workload. 33% more work will pay huge dividends. Would you accept 33% more pay at work?!? Of course you would! So, don’t look at adding ONE more day as just ONE more day. That one day is actually a huge pay raise to the bottom line that is your health & fitness.

Goal 3: “Focus on Strength”
When Retest Week rolls around, strive to beat the strength numbers from Test Week. Focus the majority of your effort during the cycle on moving better and lifting with as much speed and power as possible. Give everything you have during the Strength portion, and then just hang on thru the Conditioning piece for the day. Very straight forward.

Goal 4: “Focus on Conditioning”
Do the opposite of Goal 3 and focus on pushing yourself in the workouts each day so you can beat your scores/times on our conditioning tests. Don’t slack on the Strength work, as getting stronger makes your WODs easier, but push yourself toward the redline during the conditioning pieces. Ignore what your body thinks it can do and do more. Develop that mental toughness that’s often needed to break thru a conditioning plateau.

Goal 5: “Extreme Penalties”
If you know you can consistently row a 2:00/500m pace in most workouts, set an extreme penalty for yourself if you fall below that. Give yourself 20 burpees for every second slower that appears on the screen. If you see a 2:05/500m during the workout, that means you’re doing 100 burpees afterwards as punishment (5sec x 20 burpees = math). If you know should be able to complete 10 unbroken pullups in a WOD, then penalize yourself with one 400m run in the freezing cold for every rep under 10. Only get 7 reps? Boom, that’s 3 trips of the 400m path. It’s cold out.

How to Eat Healthy and Survive Thanksgiving

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How to Eat Healthy and Survive Thanksgiving
Written by: Coach Slater

Thanksgiving and food go hand in hand. This year, while being thankful for our families, friendships, and all of our other blessings, let’s also be thankful for a healthy body. Here are some tips on how you can enjoy Thanksgiving without feeling guilty at the end of the day.

Workout in the Morning
Start the day with exercise! Taking just 30min before your day gets too crazy can help you stay on track with your food, and give you a little more buffer for additional carbs that day. We’ve got classes at 9a, 10a, and 11a this Thanksgiving, so come in and start the day right!

Make It Yourself
If there’s something you *really* want to enjoy, but know your family’s way of making it isn’t the healthiest, then offer to bring it instead. That way, you know what’s in it, and you’ll take some stress off the host. For instance, spiced sweet potatoes with nutmeg and cinnamon rather than brown sugar. Prepare a few vegetable dishes, such as roasted Brussels sprouts, sautéed spinach and garlic, or an arugula salad. Use dried fruit for half the chocolate chips in cookies, or make some pumpkin or banana bread.

Game Plan the Menu
If you can’t make the items yourself, then map out the things that are completely off-limits, and the things that are safe. Set boundaries and stick to them. If you’re tempted to overeat because you won’t see these dishes for another year, then put a plate of food in the fridge to enjoy tomorrow. It will taste better when you’re able to savor each bite, rather than stuffing extra bites into an already full stomach.

Protein and Veggies
When all else fails, make sure the majority of your meals consist of lean protein and vegetables. Not only are these choices healthier, but they’re also filling, which will decrease the temptation to choose the less healthy options.

Pace Yourself
It’s easier to overeat when you eat quickly. Slow down your eating and you’ll be surprised how full you get on less food. Enjoy the conversations around the table and put the fork down in between bites.

Don’t Be Afraid to Say No
Remember when your parents made you finish everything on your plate and eat grandma’s cranberry sauces even though you hated it? You’re an adult now. You can say no. Resist the peer pressure to overeat. Grandma will be just fine.

Drink Water
This will help curb your appetite and keep you well-hydrated to minimize jet/travel lag. Try to avoid soda and alcohol because those calories add up quickly… Pint of beer = 150 calories, glass of wine = 200 calories, martini = 250 calories, margarita = 300-800 calories (depending how you make it), spiked eggnog = 400 calories.

Don’t Stress Out
Stressing out over food actually makes your body react worse to it. If you had a bad meal, eat better in the next one and get back on track. Don’t let one bad decision make you spiral out of control.

Keep Moving
Make a point to get up and move around every hour or so, even if it only includes some walking and stretching. Offer to walk the family dog. Challenge your younger cousins to a “death by burpees” contest. Staying active will keep you feeling good and burn off some extra calories.

Go the F*ck to Sleep
Holiday parties and family functions often result in late-nights and early-mornings. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived, you’ll tend to eat more, and prefer high-fat, high-sugar food along the way. Aim for 7+ hours per night to guard against mindless eating.

Working Out Hungover. Yay or Nay?

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Working Out Hungover. Yay or Nay?
Written by: Coach Slater

Workout hungover, they say. You’ll sweat out the toxins, they say.

Not so fast.

Working out to get rid of a hangover really isn’t a good idea. First, let’s look at what’s happening when you have a hangover. The modern research says that two chemicals called acetaldehyde and acetate are produced by your body when metabolizing alcohol, and these chemicals are toxic and pain-inducing. They’re the reason you feel drowsy, have concentration problems, dry mouth, dizziness, sweating, nausea, excitability, and anxiety.

The formation of acetaldehyde is complicated, but one thing important to know is that the process inhibits or diminishes two important enzymes: alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH). Increasing these chemicals to their pre-drinking state appears to be the key to hangover recovery.

One thing NOT to take? Green tea. It’s often consumed as a lighter caffeine stimulant to ease our bodies back to normalcy, but green tea actually increases ADH levels and slows the removal of acetate.

Instead, Sprite and 7-Up are shown to increase ALDH activity, thanks to an common additive: taurine.

Gatorade or Pedialyte aren’t miracle cures, as they’re not any more effective than plain old water at rehydrating you, but your body does indeed need fluids; so, drink them if you wish. When drinking, an anti-diuretic hormone is suppressed, so your water balance is thrown out of whack by the frequent bathroom breaks. But, something with taurine is your best bet for reducing that low, dull pain you’re feeling.

Now, if you’re debating working out on a hangover, restrict your workout to a half-effort. You will inevitably get a slight endorphin rush from the workout, which will make you temporarily feel better. But, if you aren’t rehydrating before/during/after this workout, then you may be doing yourself a disservice by further dehydrating your already aching body. Use the workout to slightly raise your heart rate and get your muscles working to stimulate the release of those endorphins and even adrenaline. You’re not going to “sweat anything out” though. By morning, all of last night’s alcohol has already passed through your system.

Afterwards, get your body back on track by having a normal meal with protein, fats, and carbohydrates and a Sprite/7-Up. Then get some rest. You need it.

In Search of a Cure for the Dreaded Hangover, Scientific American
Role of Acetaldehyde in Mediating the Pharmacological and Behavioral Effects of Alcohol, National Institute on Alcohol Abuse and Alcoholism

Derby City Nutrition: Continuing to Learn, Adapt, and Fuel

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Derby City Nutrition: Continuing to Learn, Adapt, and Fuel
Written by: Coach Evan

Since its inception, Derby City Nutrition has used a coaching program that is highly individualized and specific. Everyone has different eating and sleeping habits, stress levels, exercise regiments, and of course, goals. They key to success for yourself is finding a prescription that works for you and then being consistent with that prescription, not forcing yourself to fit a certain program. Similar to how the coaches at Derby City CrossFit have been continuing their education and seeking out areas to improve upon, Derby City Nutrition has been brainstorming how we can develop our effectiveness, communication, and ultimately, your success.

Of course as we grew, we learned. We learned that constant communication and monitoring changes in bio feedback measures (energy levels, sleep, aesthetic changes, and stress) are the best ways to show you real time objective progress. We also learned that your relationship with food plays a huge part in the “how” of the coaching process and both of these concepts together are paramount to your consistency.

The biggest and quickest change has been in how we communicate with clients. We have streamlined the process with the addition of Coach Alexa being in charge of reaching out to clients every week to help monitor those bio feedback measures. This allows us to make changes in the way we coach and what we prescribe. We strive to be as human as possible, understanding and empathizing with the lows and celebrating the highs, and then we discuss how to proceed. Most importantly clients are encouraged to get in touch with us whenever they have questions or concerns.

Though this idea has grown and reformed over time, we have been, and are still constantly, trying to strengthen the relationship with food. We see food as fuel, but it is also delicious, it is social, and it can be tied to emotions, moods, and coping mechanisms. We do not claim to be doctors, psychologists, or disordered eating specialists but we do recognize that nutrition is much more complicated than getting a set macro nutrient count and not just as simple as being put in a caloric deficit to lose body fat. It’s well understood that as the body changes so must the diet, but more importantly as our perspective and the external environment changes, so must our diet, and these notions are intertwined.

The world is full of hype regarding “30 minute abs” videos and debates on whether “Keto” is the best new diet. However, there is no quick fix, there is no magic pill, there is only you deciding that you want to make a change and allowing it to become your new lifestyle. Let it encapsulate you. Let people ask why you’re doing it because eventually they’ll be asking you how you did it. Let us help you get started and guide you through your nutrition journey to a happier, fitter, healthier you.

We have openings! If you’re interested in starting, contact [email protected] or get in touch with Coach Evan.

Stay In Your Lane

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Stay In Your Lane
Written by: Coach Slater

I don’t know that this needs to be said, so I’m throwing it out there just in case. Like many men of my age and demographic, I’m not totally enlightened, but I also like to think that I’m not behind the times. Many women have said this better than me, but many dudes don’t hear the message.

Incidents of sexual discrimination and harassment are everywhere. They are not isolated cases, not rare, and happen at all levels. Just look at the Facebook post we put out here. Men love to interject into the lives of women.

Hopefully, the #MeToo era is opening the minds of many men; but, if there are men at this gym who haven’t caught on to the fact, they need to learn to “stay in their own lane”.

Let me put this out there:

Ladies, if someone at this gym, whether a Coach or member, ever makes you or a friend feel uncomfortable thru inappropriate or excessive messaging, or oversteps the normal social boundaries, please know you can tell me privately and I will take action. Derby City is a haven where you can train to better yourself, make great friends, and help others exceed their own expectations. If someone were to ruin that experience for you via inappropriate behavior, then know that it will not stand.

If you don’t feel comfortable telling me, then feel free to hand write a note and leave it at the desk for me to read. I will take action where needed.

Again, I have no reason to think that anything’s happened and hopefully this doesn’t need to be said, but in today’s age, I want to make sure you know that the door is always open.

How to Make Better Progress In Your Training

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How to Make Better Progress In Your Training
Written by: Coach Slater

Everybody wants to make progress. You wouldn’t be here if you didn’t want to improve at something or another. Whether you want bigger lifts, bigger muscles, less body-fat, tighter gym pants, or to not get tired from walking the stairs at work, progress is what keeps us training day-in and day-out. But, what if you feel like you’re not getting anywhere? Here are a few simple things that you can do to be sure your training is being spent wisely.

1. Eat More
We’ve had great success adding carbs to someone’s diet and then watching their lifts improve. We’ve also had great success adding more protein to someone’s diet (so they can’t eat as much crap as they were eating before), and then watching them lose a ton of body fat. Food is not your enemy, stagnation is. If you’re trying to add muscle, steak and broccoli alone isn’t going to do it. For the love of gainz, eat a sweet potato. Lots of them. If you’re trying to lean out, you’re not going to get there eating salads with a “hint” of chicken but a lot of salad dressing, or your “healthy” cereal bar which is loaded with as much sugar as a donut. Add more animal protein, which will magically make you feel fuller, longer. Now, by eating more at meals, you’re also grazing less throughout the day. Boom, lean out.

2. Stop Looking for the Perfect Fit and Just Be Consistent
We’ve lost members thru the years who have program-hopped, going from us to another local CrossFit box then to a different gym for Powerlifting then who knows where from there, all because they think they need the perfect program to meet their goals. There is no perfect program, no perfect routine. Not many group-class gyms like to admit this, but their programming isn’t that special. Neither is ours. We follow a template we believe helps the wide majority of people progress, but it’s not perfect for YOU, specifically. It’s good for everyone, *in general*. What makes any of these programs work for you, specifically, is simply showing up consistently every day, every week, every month, every quarter, every year. You get what you work for. And SHOWING UP is vitally important.

3. Play the Long Game
Let me further tell you the importance of consistency…. “You want to get better at everything, and you want it to happen yesterday.” Arguably, a lot of us are guilty of this. However, the line that separates those who want to be good and those who want to become good is the ability to break goals into smaller pieces, and accomplish them in segments. Fitness and a killer mirror selfie aren’t built in a day.

4. Does Life Happen to You, or Do You Dictate Terms?
People who successfully add muscle or lose body fat don’t let their day happen and then see if they can fit the gym in. They have non-negotiables in their daily routine, and the gym is one of them. They are going to the gym today. And then they structure the rest of their day to make sure the gym fits. Make the gym a non-negotiable.

5. Eating Real Food Is More Important Than Supplements
We’ve switched to Ascent protein because we believe it’s cleaner and better for us, overall. It’s not as sweet-tasting as our old provider, but that happens when choosing a cleaner product. But, hopefully we haven’t led you to believe that supplements are the answer to all of your fitness prayers. They aren’t. No supplement is going to replace the calories you need to get leaner or stronger. Pills and powders don’t do that on their own, that’s why they’re called a supplement, not a replacement.

6. Record Your Lifts
Recording your lifts and watching them after is an excellent way to study your movements to learn how to improve them next time. We, as coaches, can use various verbal and tactile instruction to help you lift better, but we know that many people simply aren’t connected to their bodies; so, putting our words into your actions can be tough. Camera-phones record in amazing clarity these days, and recording your lifts can help you cross the divide between our words and your actions. You might not need to do this every time you’re in class, but try using it on a lift that’s proving to be frustrating for you.

Warm-up Explanation

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Warm-up Explanation
Written by: Coach Dex

As we grow as a coaching staff, so do the pieces we present to you. We’ve been diving deeper into specific muscle activation/movement prep pre-workout to help you get ready to perform at your highest level. As a result, we’re designing the specifics of our warm-ups a little differently.

Now, we’re designing our warmups purposefully to have each athlete perform the task of the day with their best effort not only physically, but mentally. We’ve always structured our warm-ups in 3 phases, but you may have noticed some subtle changes to those pieces. Here’s a closer look at each:

1) First Stage: Blood Pumping
Generally, some low skill movement mixed with cardio/time under tension to get the blood pumping enough to facilitate some kind of shaking off of “the crusty” feeling.

1min max cal row
2min dead bug hold

– or –

3 Rounds
100m run
10 lunge jumps
5 burpee broad jumps

2) Second Stage: Mobilize/Activate
We Mobilize/Activate major muscle groups (scaps, glutes, core) for movement prep. In CrossFit, we obviously move through different planes of motion, with different muscle contractions and joint actions, so here is where we can see and assess everyone, as well as give you some introspective feedback on where you’re limited, personally. It’s a huge tool for making sure we/you scale appropriately for the range of motions/patterns coming for the day. The goal here is to make sure we all have a good idea of what the prerequisite range of motion in each position is, what is not safe to continue with if need be, and what the mechanical needs of the day are going to be: squat, press, hinge, etc…

We go through some sort of overhead range of motion test/stretch and Coach notices Jimmy can’t really get to what would be considered a “safe range of motion” with his arms overhead to perform a snatch. We activate the scaps, so he would scale appropriately and know specifically what he can do to mobilize and claim a better range of motion for that movement.

3) Third Stage: Chili Cooker
In step 3, we’ll look to progress through the movements for the day. Again, arming Coaches and athletes alike with knowledge for the day, as far as scaling and loading is concerned. We can make this a short AMRAP, a certain number of rounds, or just big numbers of a movement to facilitate a little burn to stimulate the nervous system to be prepared to fire for whatever is being asked of it that day.

Example: (Assuming today’s WOD is “Fran”)
Round 1: 10 kip swings + 10 push press + 10 front squats w/empty barbell
Round 2: 8 kip swings w/lat press + 5 thrusters w/pause in the bottom of the squat
Round 3: 5 pull ups + 5 thrusters @ working weight

The goal of these warm-ups is to help you go full steam ahead into your workout with a good picture of what is expected, where you are in progression, and to develop healthier/stronger movement patterns.

Are You Giving Into Cravings?

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Are You Giving Into Cravings?
Written by: Coach Slater

Do you feel like food cravings overwhelm you? Feeling frustrated and disappointed, as a result?

Let’s examine…

1) Are you legitimately hungry?
If you’re not eating enough at your main meals, maybe that’s leaving you thinking about food at other parts of the day. If that’s true, no strategy will solve this problem except for a) eating more calories, or b) eating foods in your main meals that produce higher satiety (more protein/fat).

2) Are you feeling deprived?
Maybe you’re eating enough, but you’re missing a few things (sugar, fat, whatever…) that make you feel emotionally satisfied or like you had a “complete meal”. In this case, it’s less about an actual physiological hunger but more of a physiology meets psychology thing. And the goal is to either find foods that help you feel that same satisfaction or to have some of the “junk” in small amounts, within reason, at the right times, and not beat yourself up about it.

We recommend recognizing why you want that snack, and replacing it with a healthier option. Are you used to eating ice cream at night with dinner because it helps you cap off the day? Try replacing it with a fruit/protein smoothie. Stick with this replacement for a couple weeks and see if your urge for late-night ice cream doesn’t go away.

3) Are you seeking comfort or something else from food?
Maybe you’re not craving food, but the feeling that eating gives you (calm, happy, destressed, in control, etc…). If this is you, some deeper work needs to be done. If you already keep a workout journal, consider journaling your “food and feelings” so you can bring awareness to your eating and look for patterns in your life. Over time, if you stay tuned in and aware of what’s really happening, below the surface, there’s a better opportunity to change.

In the end, not all humans are the same, and not all cravings are the same. So, this post is just a framework for further investigation.


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Written by: DCCF-Member Sam Garas

We all have stories. Everyone that joins Derby City has a story that made them make the decision to walk through those doors. Coach Slater, Evan and all the coaches know the basic ones. The “I want to lose weight” story or the “I just want to feel better” story are common and true, but they don’t paint the full picture. Our stories are much deeper than that and rooted in past experiences that drove us to Derby City. Some of us are willing to share those stories and serve as an inspiration to all of us. Others walk through those doors on a regular basis and quietly go about the workouts with nobody knowing what their story is.

We’ve all seen the posts on Instagram of dramatic weight loss, Veterans with one arm cleaning a huge amount of weight, teenagers born with birth defects doing everything CrossFit throws at them and countless others. Those athletes don’t live their life by what they can’t do but are determined to do what they love and are capable of. Their story is one of determination and staying focused on the future regardless of what the past has given them.

CrossFit at its core is basically a workout program coupled with a nutrition strategy that will hopefully lead to a long and fulfilling life. Several other brands, gyms, and products sell the same thing and essentially will deliver if followed, but somehow CrossFit is different and not like any other workout regimen out there.

The general fitness business does everything that CrossFit does and will be successful over time with a dedicated program. CrossFit didn’t invent squats and deadlifts or the barbell and dumbbell. CrossFit also didn’t invent community based fitness since running clubs, lifting teams, and organized sports have been around forever. What CrossFit did invent is the realization that the benefits of functional movements with proper nutrition that reduces processed carbohydrates will lead to a long and healthy life. Do that in a community based approach and the results will be amazing and life altering.

Life is a constant battle of fighting against obstacles that are thrown at us and figuring out a way to deal with them and continue on the path we have set for ourselves. Some of those obstacles are “first world problems” while others are more serious like finding out you have cancer or the passing of a loved one. How we deal with those is a reflection of who we are.

CrossFit throws us obstacles every day and gives us that confidence to tackle anything that is thrown at us in life. It also makes us recognize that sometimes things don’t go as planned and we have to adapt and power through. Coach Glassman (CrossFit’s founder) has famously said that CrossFit will make you better at your job, relationships and ultimately life itself.

Whatever your story is, you have made the decision to start climbing that mountain to better health and hopefully an ever improving life. I’ve always said I don’t want to reach the top of that mountain but to continue climbing it. There will be falls along the way, rest needed, doubts raised but that climb will always be there waiting to go higher and higher. All of us are trying to find out how high we can go and it all starts with the story that brought us to the mountain we call Derby City CrossFit.

Member Survey Results, Pt 1

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Member Survey Results, Pt 1
Written by: Coach Slater

Thanks to everyone who took the time to fill out our member survey this past week. We have around 300 members, and got back around 90 surveys. That’s pretty damn good by survey standards. We received an overwhelming amount of positive feedback and some very helpful constructive feedback.

Let’s start by looking at our Current Fitness Level

63% of us are happy with our progress or feel very fit and healthy. 28% have gotten themselves on the right track and working toward getting where they want to be. To me, this chart speaks to the positive thinking of the Derby City community. We’re in charge of our fitness, and we can take the steps to make ourselves fitter and happier. Realizing you’re in control is important for understanding that you have the power to make changes. Things don’t happen to you; instead, you make things happen for yourself. That’s powerful.

But, while we’re here, I want to address Attendance:

According to this question, 96.8% of you are attending at least 3x/week. Our attendance figures show that is not even remotely true. Maybe that’s how often you *want* to attend, but these numbers definitely don’t reflect reality. We’d LOVE it if you did attend this often. We preach consistency, and if 75% of the gym consistently attended 4x/week, we’d have to invest in a ton of new weights. We’d love to be “forced” to do that!

Now, if we can get you here 4x and 5x/week, it’s important to us that you’re having fun, even if you don’t always “like” the workout.

So, even if you don’t like what we’re doing every day, something we’re doing must be working. If you’re having fun, then you’ll keep attending, and consistent attendance leads to greater fitness. But, there’s stuff you want to do more of, and other things you want to do less of, you say.

Well, the movements that some people want more of, others want less of, and vice versa. Luckily, if you don’t like something now, just wait because it’ll change in the next cycle. We don’t always do stuff we like, but if we actively avoid the stuff we don’t like, we won’t get better. And sometimes, the stuff we don’t like doing (because maybe we’re not good at it?) is actually designed to help us get better at the stuff we do like doing.

The majority of people like that the hour is packed with strength, accessories, and a WOD. Others feel rushed. To those who feel rushed during the Strength portion, we understand. As the percentages increase and the weights get heavier, it can be hard to fit in the accessory work. If this is you, skip the accessory work. If you’re crushing the Power Clean & Push Jerks and are too exhausted to knock out anything else during the rest time, no one’s stopping you from sitting on your weights and resting.

Or, if you feel like your legs are dying and you can’t bear another day of front squats in today’s WOD, ask us about an alternative. We get asked that question daily, and it’s no big deal. But, the survey pointed out that some are afraid to ask. Well, please do. It’s a part of the job. “Hey, your shoulder is nagging today? Cool, let’s do X, Y, and Z instead.” Please know that we want you to feel comfortable asking for modifications, so we can keep you in the flow of class, so you enjoy your time with your classmates.

Next up, Gym Cleanliness

To me, this chart shows that you see how focused we are keeping the gym clean. To those few who feel it’s unclean, let me tell you about our cleaning schedule in hopes of convincing you that it’s a priority for us. Coach Phil vacuums and disinfects the floors three times a week. Intec (a local janitorial service) cleans our bathrooms, lounge, cubbies, and concrete floors three times a week, too. Additionally, we take apart our barbells twice yearly to thoroughly disinfect and regrease them, so they stay in top shape. We preach to everyone about keeping chalk in the buckets to help prevent “chalk spray” around the gym. We work very hard to keep the gym as clean as possible, given that we utilize so much chalk in our type of training. We’ll continue to make cleanliness a major point of emphasis.

Coaching Feedback

As for the coaching feedback, thank you to those who took the time to write positive affirmations and constructive feedback. Sincerely. Thank you. I’ve met with all of the coaches to give them their feedback, and they’re strategizing a plan to address areas of improvement. I’ll meet with them again in two weeks to see where we are in the process. In the meantime, we’re continuing to work thru an internal coaching development program. We hope the payoff will be huge to your fitness goals as well as your enjoyment of classes.

Now for some miscellaneous items…

We’re working to address the mugginess issue in the showers. We hope to have new wall fans in place sometime in the next week or so, and we’re adding another exhaust fan in the shower areas to further alleviate the problem.

We’re as stressed as some of you are about the size of classes. We’re frustrated by the slow progress of the build-out, and we’ve voiced our displeasure with the Mellwood management (not to mention the maintenance issues in the gym, like the occasional drips from the ceiling and roll-points on the floor). We know that the added space will allow us to offer additional class times, so we can space out the growing class sizes. Thanks for your patience there.

That’s it for Part 1. We’ll dig a little deeper into the results and come back with a Part 2 (if we think you’d find it interesting). For now, let’s finish on this:

There was one item mentioned repeatedly in this question, and we want to let you know to…