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...Read More

Sleep Better. Titles Are Dumb. Written by: Coach Evan Sleep. The thing we want and need most but can’t get enough of. There are plenty of reasons why we all need to get enough sleep, around 7 hours a day, and at this point if you aren’t taking sleep seriously you need to fix that....Read More

Is the Comp Class Right for You? Written by: DCCF-er Phil Newton As summer creeps in and everyone is on that mad dash to finalize that hot beach bod to show off on the ‘gram, I have had a few people ask me about the Comp Class and what it’s done for me. I’ve been...Read More

CLICK BAIT! HERE’S HOW TO LOSE WEIGHT FAST!!!! -or- Why high intensity workouts are better for losing fat. Written by: Coach Evan You may have heard the idea that you burn more calories after a workout than during it. In theory, this is true. However, generally people view “burning calories” as actively doing work. How...Read More

Understanding the Shoulder and How to Strengthen It Written by: Coach James Many of you may have noticed that on Monday we brought back the banded shoulder accessory movements. These movements include sword pulls, face pulls, and snow angels. What you may not realize is how important these movements can be. It does not take...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

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

What’s the Deal with Different Whey Proteins? Written by: Coach Slater Quick post to answer a question I’ve overhead about whey proteins: “What’s the difference between whey concentrate, whey isolate, and whey hydrolysate?” First, there’s major marketing dollars behind protein supplements, so brands may want you to believe that one or the other is far...Read More

Heart Rate Recovery: An easy way to track your fitness Written by: Coach Slater We know you watch our TV monitors to see how your heart rate escalates during WODs, but do you watch it as closely AFTER the workout to see how quickly it deescalates? Didn’t think so… let me tell you why you...Read More

“Coach, I’m still sore from that Open workout. What the hell?” So, what can you do to reduce that delayed onset muscle soreness? First, let me explain what you’re feeling. That soreness is caused by inflammation due to microtears between your muscles and their surrounding tissues. It’s not uncommon, and our programming intentionally adds volume/intensity...Read More