Kipping Pullup Technique Written by: Coach Slater Before starting, let’s all agree that the kipping pullup is a point of vehement contention in the strength & conditioning world. But, it’s an accepted movement in CrossFit because it allows you to execute more reps in a shorter period of time. And yes, you need to have...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

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...Read More

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...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

We test our 1-rep-max Squat tomorrow, and we’re excited to see some big numbers put up. Remember these 4 tips so you hit that new PR! 1. It’s easier to have a tight setup if you keep your hands closer together on the bar, making sure to keep your elbows inside your hands. 2. Once...Read More

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...Read More

Do you sometimes squat down and your torso comes forward out of the bottom? If you haven’t stabilized your hips/glutes on the descent, then there’s a greater chance of you pitching forward out of the hole. As you begin to squat back up, you’re now placing a heavy load on your lower back, instead driving...Read More

In one of our recent articles titled “Warm Up Before Warming Up“, we talked about using the 90/90 breathing drill in your pre-workout warm-up to improve your breathing mechanics, reposition your pelvis, and decrease the tension in your neck. This drill is also great for learning how to brace your torso for any heavy lift...Read More