Tag

CrossFit
We’ve just entered a new year, and we’re seeing a bunch of new faces at DCCF. Accordingly, we thought it would be good to refresh our Derby City Guide to Success… part House Rules for making all of your health & fitness dreams come true at Derby City. And part old man’s rant. 1. DON’T...
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Percentages – How Your Squat Should Relate to Everything Else Written by: Coach Slater A lot of really smart coaches, much smarter than us, believe that the squat has the greatest carryover to any other exercise. So, it’s no wonder that we’ve been focusing so much on squatting in our last two cycles. If your...
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It’s Christmas time and we both know that your family and non-DCCF friends aren’t going to buy you the right gifts. They’re going to give you some lame gift card to Olive Garden and you’re gonna have to act happy, when you really wanted a gift card to your local butcher because #gainz or Lululemon...
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How to Instantly Add More Weight to Your Lifts Written by: Coach Slater Look, we can’t talk enough about bracing. Can’t. Effective bracing is a head-to-toe endeavor and it may be the most important thing we can teach you at Derby City. Here are three easy steps to brace more effectively and thereby instantly add...
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Keep Your Wrists Feeling Good Written by: Coach Slater I often see athletes rubbing their wrists or bending their hands back, to relieve some nagging pain in their wrists. I often ask, “Have you tried rolling out your forearm?” but the response is typically the same. “My forearm? But it’s my wrist that hurts.” Yes,...
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Pregnancy and Weightlifting Belts Written by: Coach Slater A DCCF-er, who’s requested she remain nameless for now, recently asked me about pregnancy and the safety of wearing weightlifting belts. I have read a decent amount on fitness and pregnancy, but I’ve never seen anyone specifically discuss pregnancy, weightlifting belts, and the intraabdominal pressure they generate....
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-by DCCF Member, Elizabeth Ann Duncan The other day I ran into a friend of mine who is going through some big life changes. We’ll call him Tyler, because that’s his name. One of the first things Tyler said to me was “So you’re still really into the CrossFit thing, huh? And you’ve made lots...
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You’ve been hitting Derby City 3 days/week and want to gradually progress into 4… or, you’ve been coming 4 days/week and want to move to 5… how do you do it? On the day you’re adding in, we think it wise to modify the strength & conditioning elements to gradually adjust to the additional volume....
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Hey Coach, The other day when we were working on jerks, I tweaked my back, specifically my middle back down to my lower back. What can I do to minimize the soreness? -Distraught Derby City-er [Quote entirely made up for this article.] Has this ever happened to you? More than likely, you ended up in...
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by DCCF Member, EA Duncan Article originally posted 9/23/13: Lorne Michael is known to have said about his TV program Saturday Night Live “The show doesn’t go on because it’s ready; the show goes on because it’s 11:30.” I am competing in Kentuckiana’s Fittest this weekend, because though I may never be ready, it’s time....
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