CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909
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.
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Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Snatch and the Clean & Jerk. The Snatch and Clean & Jerk brin…0 Comments 1 Favorite
Your post workout shake.
I see some of you drinking your post WOD shake after training which is great, however, based on your current goal, are you actually drinking what you NEED to?
Let me explain...
The default seems to be to chug a scoop or two of some whey protein in a shaker bottle. Done, right?
Now if FATLOSS is your primary goal, this is great.
But if PERFORMANCE and Muscular Gains is your primary goal, you need to change it up.
You need CARBS post workout as well. I recommend close to a 2:1 ratio of CARBS to PROTEIN.
Something simple like a scoop of whey protein (~23grams) and add ~40grams of a carb source
like Waxy Maize (go ahead and google it - this is a FAST acting carb). This carb source in your post WOD shake will cause an insulin spike which will help "push" amino acids (protein) into your muscles as well as replenish your muscle glycogen stores for optimal athletic recovery.
Want to learn more stuff like this in the fatloss realm of things?
Make it a great day!
P.S. Drink your post WOD shake 30 minutes after training... not immediately after your last rep.
500 Meter max effort row
Max wall ball shots in 90 seconds, 20#/14#
Max pull-ups in 90 seconds (any style allowed - as long as you keep the full range of motion. Strict, kipping, butterfly, band assisted.)
Based on class size, Coach may run 90 second heats, where you will either be doing wall ball shots or pull-ups (your choice of what to start of with) with at least a 4 minute rest between the 90 second heats.
Row may be done before, during, or after all heats - It's brutal at any time. Just get all three events done within class.
Where do you stand? How will you rank?
Row - Men: Sub 1:35 and you're pretty darn good. Women: Sub 1:48 and you've got POWER.
Max wall ball shots - 42+ reps at Rx height and weight and you're strong and accurate.
Max pull-ups - 50+ reps and you've got solid technique and capacity at a higher level.
Deadlifts 5x3 (ascending) read: 5 sets of 3 reps
- Practice body positioning when inverted against (minimize excessive back arch)
- Practice free standing handstand up against wall (practice balance by moving feet from contact with wall)
- Practice modified versions - feet on box handstand push-ups
"Upside Down Helen"
Three rounds for time of:
400 Meter run
21 Kettlebell swings, 53#/35#
12 HSPU (Handstand Push-ups)
As always, Coach in class will scale/modify WOD for you as needed.
- Kettlebell swings
- Golblet squats
Rest 1 minute
- KB Sumo deadlift high pulls
Six rounds for time of:
5 Overhead squats, 135#/95#
10 Toes to bar
30 Double unders
Notes: OH squats - no stands, pull from the floor.
CrossFit Journal October 2002