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

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...Read More

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,...Read More

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....Read More

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....Read More

Medical Disclaimer: Medicine is serious business, so always follow the advice of your doctor. Now that we have that out of the way… Ever been so sore after a workout that you feel the need to pop an Advil? We’re here to put a stop to that. You should never take an anti-inflammatory drug because...Read More

How to Cooldown After Your WOD Written by: Coach Slater In a past article, we discussed how to warm-up before your class warm-up. Now, let’s move on to how to cooldown after a DCCF WOD. We want to get your body back to homeostasis so you can increase your recovery. WOD + No Cooldown =...Read More

We love that so many DCCF-ers have signed up for their first CrossFit competitions this summer. There are a handful of people signed up for the beginner division of Kentuckiana’s Fittest as well as the team division of the End of Summer Throwdown. As we mentioned in our latest enewsletter, we’re going to program classes...Read More

VITAMIN D Some very smart people describe as the “#1 Athlete’s Supplement” for its ability to serve as a building block for sex hormones like testosterone, human growth hormone, and estrogen. Additionally, Vitamin D promotes calcium absorption and helps the mineralization of bone. Your bones pulling on muscles makes those muscles stronger, and if you...Read More