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...

Errday WORK | Conditioning Without Fail for September

Events

Latest Activity


Coach
Rigorous posted blog posts
10 hours ago

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, September 15, 2014
10 hours ago

Coach
Rigorous posted blog posts
Saturday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, September 12, 2014
Saturday

CFB
Michael Saether commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, September 12, 2014
"Hate I cant make it today this one would be a great one to head into the weekend on."
Friday

Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Friday, September 12, 2014

For time:70 Russian kettlebell swings (unbroken), 70#/53# 60 Wall ball shots, 20#/14# 50 Weighted sit-ups, 20#/14# (use same meball - touch above head, then in between knees) 40 Push-ups with hands on medball (chest to medball) 30 Walking lunge steps holding medball with extended arms in FRONT of you 20 Toes to bar 10 Pistol squats (5 each side)Notes: Use same medball throughoutSee More
Friday

Coach
Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Thursday, September 11, 2014
Friday

CFB
Jessica Love is now friends with Carrie, Heather Madison and Elle St Charles
Thursday

Blog Posts

CrossFit Birmingham WOD - Tuesday, September 16, 2014

Posted by Rigorous 0 Comments

::Strength | Technique::

2 Position squat clean - floor, then above knees
1-1-1-1-1 Reps

::WOD::

10 Power cleans, 165#/115#*
20 Double unders
10 Clapping push-ups
20 Air squats
  8 Power cleans, 165#/115#
20 Double unders
  8 Clapping push-ups
20 Air squats
  6 Power cleans, 165#/115#
20 Double unders
  6 Clapping push-ups
20 Air squats
  4 Power cleans, 165#/115#
20 Double unders
  4 Clapping push-ups
20 Air squat
  2 Power cleans, 165#/115#
20 Double unders
  2 Clapping push-ups
20 Air squats

Notes: *Scale to no more than 75% of 1RM C&J. Power cleans and clapping push-ups descend in rep count while DUs and air squats remain the same at 20 reps throughout.

CrossFit Birmingham WOD - Monday, September 15, 2014

Posted by Rigorous 2 Comments

::Barbell Work::

Not for time (NFT):

Overhead alternating reverse lunges, 4x8 ascending, rest 2-3 minutes between sets

- uncommon movement, work up to as heavy load as you can properly handle
- 6 to 8 reps per leg per set need to be and look SOLID and balanced
- focus is to have a strong lockout position with a rigid core
- snatch weight up, or clean and press up
- narrow or snatch grip ok

::MetCON::

Five rounds, rest exactly 1 minute after each round

  6 Power snatches, 95#/65#
  9 Burpee box jumps, 24"/20"
12 Wall ball shots, 20#/14#

Notes: The clock doesn't stop, everyone go hard for each round with a 1 minute rest after each. Each will be starting and stopping at different times, so focus on your capacity. Note time on board after final rep of wall ball shots in final round.

CrossFit Birmingham - Saturday, September 13, 2014

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Conditioning w/Coach Luke

9:00am - 12:00pm OPEN Gym w/Coach Russell

OPEN Gym is simply an open format schedule with no set classes. We will start posting some barbell work, conditioning, mixed work, skills, and/or heavy MetCONs. Pick and choose, do all, or consult one of our supervising Coaches for a gameplan workout.

::Rigorous Barbell::

Cleans - 5x2 @ 70% of 1RM C&J

Jerk from blocks - 5x2. Start at 80% of 1RM Jerk

Front squats - Work to 90% of your 1RM. Then 2 drop sets of 2 (drop down 10%).

::Conditioning::

Five rounds for time of:

10 Thrusters
50 Double unders

CrossFit Birmingham WOD - Friday, September 12, 2014

Posted by Rigorous 2 Comments

For time:

70 Russian kettlebell swings (unbroken), 70#/53#
60 Wall ball shots, 20#/14#
50 Weighted sit-ups, 20#/14# (use same meball - touch above head, then in between knees)
40 Push-ups with hands on medball (chest to medball)
30 Walking lunge steps holding medball with extended arms in FRONT of you
20 Toes to bar
10 Pistol squats (5 each side)

Notes: Use same medball throughout

CrossFit Birmingham WOD - Thursday, September 11, 2014

Posted by Rigorous 2 Comments

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 2008 CrossFit Games Champion completed this workout in 11:43. Post thoughts and experiences to comments.

As always, coaches can and will scale/modify this WOD as needed.

---

Possible Scale/Modifications:

Hanstand push-ups > feet on box (hips elevated) push-ups
Deadlifts > lighter load deadlifts
Pull-ups > Band pull-ups or jumping pull-ups
Double unders > jump rope singles

30 minute max time cap.

Compare to November 12, 2012.

World Class Fitness

CrossFit Journal October 2002
 
 
 

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CrossFit


Mobility WOD

Highland Games World Champion, Matt Vincent Talks Training | MWOD Community Video

2014 Highland Games World Champion, Matt Vincent comes by SFCF to talk about how he prioritizes training during the season, his mobility practice and strategies for overcoming a pretty grueling travel schedule. Oh, and haggis. We talk about haggis. Just another world champ hanging out at SFCF – NBD Find out more about Matt: http://mattvincent.net Twitter: @matSOawesome Instagram: @matsoexplosion Youtube: https://www.youtube.com/user/mvincent4130

Your brain is wired for movement, not musculature or tissues. | Pro episode #78

Let’s just come right out and say it. You can’t cue scapulae positioning. Why? Your brain just isn’t wired to think in terms of IT Band, or Femur, or Knee Cap, or Scapula. Your brain only thinks in terms of movement. The system is just too complicated. Think about the massive amounts of tissues that attach to the scap, like the traps for example. Now think about all the rotator cuff musculature that arises from this same scap. Now think about the fact the the scap is hard wired to your sternum via your clavicle. Oh, and the whole thing...

Richard Rigor' Blog

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