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CrossFit
The Bigger Programming Picture Written by: Coach Slater Two things we want to tell you about relating to our class programming and “next steps” available to you, so you can take your fitness to the next level. TLDR: Do class programming. It works. Supplement with our accessory work during Open Gym. Excel. Programming First, we’re...
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4 Secrets for Stress-Free Fitness Written by: Coach Slater TLDR: Cook for yourself. Show up consistently. Move well. Move often. Move intensely. Move heavy weights. You don’t have to worry about anything else. Meal Planning Your body is a machine and it functions best when fed the right fuels. By planning and cooking meals ahead...
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Trust the Process Written by: Coach Shark Excuses are like assholes. We all have them and they all stink. When did we become a society of excuse makers? Our grandparents would have had a shit-hemorrhage if they heard some of the ridiculousness I hear from some people on a daily basis. And the worst part...
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How to Not Rip on Pullups Written by: Coach Slater Hand rips are cool and all, but if avoiding them is cooler, then consider me Miles Davis. You can avoid them, too, by first taking care of your calluses after your showers. Shave them down using a rough foot scrubber. (Skip the pumice stone. They’re...
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New Barbell Class Written by: Coach Slater At our heart, we’re a Strength-biased gym. Always have been. We believe, along with a ton of really smart coaches, that strength should be the foundation of fitness. A stronger person looks better naked, performs better inside and outside of the gym, and benefits from easier function in...
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This Community Stuff Is Powerful Shiz Written by: Coach Slater I talked with a prospective member the other night, as we watched an Elements class together. He came in at the prodding of his brother, who’s a member (and whom I’ll keep nameless). This guy is a chef and admits that he is obese, weighing...
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Why Jessica Biel and Neuromuscular Efficiency Mean Females Should Lift Really Heavy Weights Written by: Coach Slater A couple weeks ago, we published the following on Facebook: “Your 5RM is typically in the ballpark of 85% of your 1RM, but often times higher for beginner/intermediate lifters and female athletes. In general, the more neurologically efficient...
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I was asked recently about how to set a goal to “go harder” in 2016. If you’ve picked up your Goal Setting Worksheet, you know that this is a vague goal that we wouldn’t want you to set for yourself. We want goals that are objective and measurable. So, I suggested to this DCCF-er that...
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Kipping Pullup Technique Written by: Coach Slater Before starting, let’s all agree that the kipping pullup is a point of vehement contention in the strength & conditioning world. But, it’s an accepted movement in CrossFit because it allows you to execute more reps in a shorter period of time. And yes, you need to have...
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10. Sqwwaat Therapy 9. Derby City CrossFit Christmas List 8. Get Magically Stronger with Breathing and Abdominal Bracing 7. 3 Vitamins & Minerals You Should Be Taking 6. Prescribed Humility 5. This Isn’t Math Class 4. CrossFit Games Drinking Game! 3. Warm Up Before Warming Up 2. Quick Guide to Eat to Perform 1. DSBs...
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