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
Why We Train the Way We Train Written by: Coach Slater Why do we squat and deadlift? Why do we clean and snatch? Why do we tell you to lift heavy and move fast? Why don’t we do small, repetitive movements like at those Barre classes? Why not whatever-the-fuck-they’re-doing-at-HomeFit? Why do we train the way...Read More
Competitor Class Written by: Coach Slater In a recent post, I told you about Additional Work that was available for you to perform during Open Gym. The response has been so good, that we’ve decided to *try* to restart our old Competitor Class. As you hopefully know, the Barbell Class takes place Monday, Wednesday, Friday...Read More
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...Read More
What’s Going on With My Sh*tty Knees? Written by: Coach Slater Recently, I saw this lunge happening in the background of a CrossFit pic in my Instagram feed. I immediately cringed. If this pic is you, I mean no offense. Let’s assume that it was just a fluke that you were snapped in this compromised...Read More
Pain: Where You Think It Is, It Ain’t Written by: Coach Slater This article began after reminding myself of the phrase “Where you think it is, it ain’t,” said by Dr. Ida Rolf, a highly respected movement specialist, with regard to pain. The concept suggests that problems at one joint usually show up as pain...Read More
Bulletproof Shoulders Written by: Coach Evan Crossover Symmetry is a shoulder program that involves strength, coordination, and the development of appropriate and functional neuromuscular patterns to prevent or help rehab injuries. Most shoulder rehab programs involve strength exercises that only work through certain ranges of motion and only focus on a few of the muscles...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
Poor Ankle Mobility or Is Something Else Going On? Written by: Coach Slater I see a lot of people self-diagnosing themselves as having tight calves or poor ankle mobility. These are the same people I see walking/running on their toes or sporting a forward lean of their torso/head, basically making their calves suffer all the...Read More
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...Read More
