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

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Events

January 17

Saturday

March 8

Sunday

Latest Activity


Coach
Carrie commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, March 2, 2015
"Geez, woman! Watch the video! :P"
7 hours ago

Coach
John Coltey commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, March 2, 2015
17 hours ago

Coach
Rigorous posted a blog post

CrossFit Birmingham WOD - Tuesday, March 3, 2015

::Skills and Drills::Grease the Groove for bear complex::WOD::EMOM for 10 Minutes3 Sets of Bear ComplexThen at the 11 minute mark, MAX double unders in 5 minutes. Notes: Bear Complex load needs to be TnG and sustainable for the 10 minutes. You're training for POWER here, not absolute strength. The 3 sets of Bear Complex will take right around 25-28 seconds to complete.Coach will note load used for Bear Complex and number of DUs on whiteboard. See More
18 hours ago

CFB
Dana Berryhill commented on Rigorous's blog post CrossFit Birmingham WOD - Monday, March 2, 2015
"For?????"
18 hours ago

Blog Posts

CrossFit Birmingham WOD - Tuesday, March 3, 2015

Posted by Rigorous 0 Comments

::Skills and Drills::

Grease the Groove for bear complex

::WOD::
EMOM for 10 Minutes

3 Sets of Bear Complex

Then at the 11 minute mark, MAX double unders in 5 minutes

Notes: Bear Complex load needs to be TnG and sustainable for the 10 minutes. You're training for POWER here, not absolute strength. The 3 sets of Bear Complex will take right around 25-28 seconds to complete.

Coach will note load used for Bear Complex and number of DUs on whiteboard.

 

CrossFit Birmingham WOD - Monday, March 2, 2015

Posted by Rigorous 4 Comments

::Strength | Skill::

Clean and double jerk x 4 sets

- squat clean, then 2 jerks (power or split)
- at this load, we're looking for technique AND consistency
- grease the groove for a few sets then hit your 4 work sets
- go a bit heavier than last week

::Conditioning::

EMOTM for 12 Minutes:

Even: 11-14 box jumps (land, stand, step down)
Odd: 8-12 Pull-ups

Notes: Conditioning - This is training mode which is why we have a variation or spread in reps. 

Crossfit Birmingham - Sunday, March 1, 2015

Posted by Rigorous 1 Comment

Rest Day

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Members who need to do the OPEN workout can make it up on Monday.

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Christmas Abbott's "The Body Review" seminar is here at CrossFit Birmingham on Sunday, March 8th.

Be sure to save your spot and register today!

See Christmas Abbott at CrossFit Birmingham!

CrossFit Birmingham - Saturday, February 28, 2015

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Conditioning Bootcamp
9:00am - 12:00pm OPEN Gym

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We still have a few of you who need to do 15.1. You can come in and do it during OPEN Gym. Myself or another coach will be here for you.

You can still register for the 2015 OPEN - do it now! Once you input your score Rx or properly Scaled, you'll be able to see it on the WORLDWIDE leader board once it's validated and updated.

CrossFit Birmingham WOD - Friday, February 27, 2015

Posted by Rigorous 5 Comments

Register for the 2015 OPEN

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

 

WORKOUT 15.1a

1-rep-max clean and jerk

6-minute time cap

 

Notes

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1…

Continue >>>

CrossFit Birmingham WOD - Thursday, February 26, 2015

Posted by Rigorous 1 Comment

***No 5:30am Class***

ALL other classes are ON as scheduled!

We'll stay and watch the 15.1 announcement and workout this evening featuring Rich Froning v. Mat Fraser at 7pm.

 

MAP (Maximum Aerobic Power) Training

7 min at 90% aerobic effort, rest 4 minutes and then do it again, and then again (3 times total with a 4 minute break in between each bout). The goal is to keep a sustainable pace at a 90% aerobic effort.

7 Minutes of:

5 Power cleans
10 Sit-ups
15 Double unders (40 singles)

Rest 4 minutes

7 Minutes of:

7 Kettlebell swings (above eye level only)
  7 Froggers
15 Double unders (40 singles)

Rest 4 minutes

7 Mintutes of:

5 Hang power snatches
10 Plank jacks
15 Double unders (40 singles)

Notes: No water, no chalking up, no untying and re-tying shoelaces during the the 7 min effort. All unbroken with no rest. No sitting or lying on the floor in between the 7 min efforts. 

This aerobic WOD was designed NOT to leave anyone gassed and on the floor. It was about learning how to keep and pace breathing in this mixed modality at 90% and keeping the weighted movements relatively light in order to go unbroken in ALL movements with a quick transition.

The CrossFit OPEN 2015

Posted by Rigorous 0 Comments

The first open workout 15.1 will be released Thursday night. We'll watch the announcement at the gym during the 6:30pm Barbell Class.

The OPEN workout announced Thursday will be programmed as Friday's WOD.

Like last year and previous years, members will judge/count reps for each other during class. We will run as many "heats" as needed.

This is a fun time of year in the CrossFit Community. Registering allows you to create your CrossFit ID and compare your results to all other CrossFitters WORLDWIDE, based on age, gender, and region, among other parameters.

There will also be a new scaled option this year. I encourage everyone to register and participate. This is our "season" and creates a benchmark for you to compare to.

Click here to register today!

CrossFit Birmingham WOD - Wednesday, February 25, 2015

Posted by Rigorous 0 Comments

***5:30am Class ONLY Today***

No classes for the remainder of the day.

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::Power Warm-up::

Tabata

- Russian twists (with or without medball)
- Speed step singles

::WOD::

Seven rounds for time of:

10 Kettlebell swings, 53#/35#
10 Hand release push-ups
10 Box jumps, 24"/20"

World Class Fitness

CrossFit Journal October 2002
 
 
 

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