CrossFit Birmingham

Birmingham Training Facility

CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909

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What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

 

CrossFit Birmingham | Rigorous Fitness | Richard Rigor

We are a licensed CrossFit Affiliate - EST. 2007

What's The WOD For Today? Scroll Down...

Latest Activity


Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Tuesday, October 21, 2014

::Power Warm-up::Tabata Interval- KB Russian swings- Russian twists::WOD::A. EMOTM for 12 MinutesEven: 5 Deadlifts, 225#/155# (Unbroken) + 20 lateral bar jumpsOdd: 15 Toes to barRest 2 minutes, thenB. RUN a sustained pace for 8 minutes.See More
16 hours ago

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, October 20, 2014
17 hours ago

CFB
Cam Ferguson favorited Rigorous's blog post CrossFit Birmingham WOD - Monday, October 20, 2014
yesterday

Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Monday, October 20, 2014

::Skills | Strength:: (Week 3 of our "Bigger Clean" programming for #NovemberGainz)A. Clean pulls - 3x3 B. Clean high pulls - 3x3 C. Full cleans - 3x3Notes: Work technique and proper movement patterns. Work up to 90% of 1RM Clean. Work lower if movement isn't dialed in yet. Coach(es) will check your movement patterns to keep you on track so you don't sacrifice form to work with heavier loads.::WOD::10 Minute Cindy  5 Pull-ups 10 Push-ups 15 SquatsSee More
yesterday

Coach
Rigorous posted blog posts
Saturday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, October 17, 2014
Saturday

CFB
Morgan Madison favorited Rigorous's blog post CrossFit Birmingham WOD - Friday, October 17, 2014
Friday

Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Friday, October 17, 2014

::WOD::"Max Effort Events"A. 1 Minute MAX "double squat" wall ball shots, 20#/14# (scale weight as needed)B. 1 Minute MAX double undersC. 1 Minute MAX reps pull-ups (no butterfly - regular kip ok)D. 1 Minute MAX reps thrusters, 135#/115#/95#/75#/60# USE ONLY these loads (newbies may scale)E. 500 Meter MAX Effort rowNotes: Perform in this order as a group (except final row - you'll stagger starts). You'll have 3 minute rest periods between "events."This events will test your skills and power output. All members in today will complete these events.See More
Friday

Blog Posts

CrossFit Birmingham WOD - Tuesday, October 21, 2014

Posted by Rigorous 0 Comments

::Power Warm-up::

Tabata Interval
- KB Russian swings
- Russian twists

::WOD::

A. EMOTM for 12 Minutes

Even: 5 Deadlifts, 225#/155# (Unbroken) + 20 lateral bar jumps
Odd: 15 Toes to bar

Rest 2 minutes, then

B. RUN a sustained pace for 8 minutes.

CrossFit Birmingham WOD - Monday, October 20, 2014

Posted by Rigorous 1 Comment

::Skills | Strength:: (Week 3 of our "Bigger Clean" programming for #NovemberGainz)

A. Clean pulls - 3x3
B. Clean high pulls - 3x3
C. Full cleans - 3x3

Notes: Work technique and proper movement patterns. Work up to 90% of 1RM Clean. Work lower if movement isn't dialed in yet. Coach(es) will check your movement patterns to keep you on track so you don't sacrifice form to work with heavier loads.

::WOD::

10 Minute Cindy

  5 Pull-ups
10 Push-ups
15 Squats

CrossFit Birmingham - Sunday, October 19, 2014

Posted by Rigorous 0 Comments

Rest Day

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Continuing tomorrow with our quest for heavier cleans. #NovemberGains

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::Trivia::

CF = CrossFit

BHM = FAA Identifier code for Birmingham airport

So we use #CFBHM to tag things related to CrossFit Birmingham online.

Being a RUSH fan, I got this idea from their song YYZ, which is the identifier for Toronto Pearson International Airport, the bands native area of Toronto.

CrossFit Birmingham - Saturday, October 18, 2014

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Conditioning w/Luke
9:00am - 12:00pm OPEN Gym

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::Barbell WORK::

Power snatch + hang snatch - 4x1 @70% 1RM Snatch
Power clean + push jerk - 4x1 @70% 1RM C&J
Back squat - 3x5

::MetCON::

AMRAP in 10 Minutes of:

7 Ring dips
2 Legless rope climbs
1 Turkish get-up, (each arm)

CrossFit Birmingham WOD - Friday, October 17, 2014

Posted by Rigorous 1 Comment

::WOD::

"Max Effort Events"

A. 1 Minute MAX "double squat" wall ball shots, 20#/14# (scale weight as needed)

B. 1 Minute MAX double unders

C. 1 Minute MAX reps pull-ups (no butterfly - regular kip ok)

D. 1 Minute MAX reps thrusters, 135#/115#/95#/75#/60# USE ONLY these loads (newbies may scale)

E. 500 Meter MAX Effort row

Notes: Perform in this order as a group (except final row - you'll stagger starts). You'll have 3 minute rest periods between "events."

This events will test your skills and power output. All members in today will complete these events.

CrossFit Birmingham WOD - Thursday, October 16, 2014

Posted by Rigorous 5 Comments

Noon crew running laps.

::WOD::

50-40-30-20-10 Reps for time of:

Kettlebell swings, 70#/53#
Weighted sit-ups, 45#/25#

Notes: As always, scale as needed. 

World Class Fitness

CrossFit Journal October 2002
 
 
 

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CrossFit


Mobility WOD

The Essential Hormonal Primer for Women (and People that Know Women) | MWOD Community Video

We are back with the incredible Dr. Richard Lee of Gene-Solve for part II of his neuroendocrine/hormonal primer. Today, Dr. Lee talks to the other half of the room (women) about some of the gender specific implications of stress, nutrition, and diet on female physiology. If you follow the M|Wod, this video is essential viewing and one of the most important and actionable pieces of content we have ever produced. Not sure who Dr. Richard Lee is from our last video? You can check out his bio and the work he and his team do at gene-solve.com. Seriously, we will...

Moving from Pathology to Function Part I: Shoulder Pain in Overhead Pressing | Pro Episode #81

Today’s episode highlights the critical need to be able to define and quickly assess movement problems. Our athlete is already well on her way by being able to assess her problem by being able to identify that her problem is related to a specific movement. This stands in sharp contrast to the typical self reporting we see in the clinic (i.e. “My shoulder hurts, coach.” “Like all the time? Like you have shoulder cancer?” “No, when I press overhead I mean.” “Right”.) If you are a coach and athlete, then dollars to donuts you’ve run into this problem at least...

Richard Rigor' Blog

How I Make My Bulletproof Coffee

Okay, here’s a step by step on how I make my bulletproof coffee. It’s great first thing in the morning. Plenty to sustain me till mid/late morning when I take my first protein shake. No excuses now – here you … Continue reading

How To Do Ring Rows

I’ve seen this simple exercise screwed up a bunch of times, so here’s how to do them. Keep your body planked out (core rigid, body straight) Think of your hands as “hooks” and pull back with your elbows Squeeze your … Continue reading

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