How to Get the Most Out of Your Coaching Experience Written by: Coach Evan One of the most important lessons I’ve learned as a coach is that not every athlete responds to the same style of coaching. I can be a hard ass with some athletes, which lights a fire in their eyes to finish...Read More

Thank You for the No-Rep Written by: Coach Slater Dear Judge Whomever, Thank you for the no-rep. Thank you for holding me to the standard. Sure, I may see others getting by with a slightly less-strict standard, and maybe they beat my score as a result; but, I don’t care. I’m glad you held me...Read More

When Motivation Fades Written by: Coach Slater I received this anonymous text last week, “Thought to ponder. What do you do to motivate an experienced CrossFitter who is doing it for fun (not with a goal of seriously competing) who has lost motivation? I was talking to someone on this situation. I’m curious if it...Read More

Open Ourselves Up Written by: Coach Slater Everyone keeps certain personal things to themselves. It’s not easy opening up about anxiety, apprehension, vulnerability, etc… but opening up at the gym allows us, your Derby City coaches, to help you be a better athlete. The other day, while coaching an afternoon class, Megan Courtney said to...Read More

What Happens After Your Newbie Gainz Stall (and when under-eating no longer works) Written by: Coach Slater Newbie Gainz When you first start at Derby City, it’s almost a guarantee to PR every time you step in the gym. In the first 8 months, you’re gaining muscle and losing body fat at a crazy pace....Read More

Don’t Be Your Own Worst Enemy Written by: Coach Slater You may have heard that Coaches Lexi and Steve had the opportunity to attend a special training camp in New York recently. Two of the big takeaways from the weekend were “intensity” and “mindset”. I asked Coach Steve if he’d like to write about what...Read More

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...Read More

Coach, I Can’t Hit 80% Today (or, Gauging Your Rate of Perceived Exertion)! Written by: Coach Slater Not every day is the same. Not every day progresses the way we’d like. Maybe you didn’t sleep well because your kid was up sick all night, or you forgot to eat all day because your boss has...Read More

Dividing this post into two parts, to give you some insight on what to eat before, during, and after your first competition, and to help prepare you mentally for what’s in store. First, let’s look at NUTRITION. Night Before Don’t carb-load with a cheat meal in case your stomach doesn’t react to something well. Just...Read More

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...Read More