CrossFit Birmingham

All Blog Posts Tagged 'clean' (30)


Coach
CrossFit Birmingham WOD - Friday, August 16, 2013

30 Clean & Jerks for time, 135#

Notes: We'll practice HEAVY clean pulls, then jerk technique for skills, prior to the WOD.

Post experiences to comments.

Compare to January 30,…

Added by Rigorous on August 15, 2013 at 8:30pm — 3 Comments


Coach
CrossFit Birmingham WOD - Monday, June 17, 2013



The Bear Complex



7 sets of the sequence:

Power clean

Front squat

Push press

Back squat

Push press



5 rounds

Rest between rounds as needed.

No resting the bar on the ground during the set.



Post loads. Go for max load on last round.

Compare to…

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Added by Rigorous on June 16, 2013 at 9:30pm — 3 Comments


Coach
CrossFit Birmingham WOD - Wednesday, May 22, 2013

1. Power Clean

Max effort. Receive the bar anywhere above a parallel squat. Stand it up under control.

2. Thruster

Max effort. Unrack from the stands and take a full depth squat and stand it up all the way to an overhead locked out position. Pause at the top under control. Lower weight down to shoulders and rack the bar. No jerking.…

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Added by Rigorous on May 21, 2013 at 9:52pm — 4 Comments


Coach
CrossFit Birmingham WOD - Thursday, April 25, 2013

::Strength::

2 Position squat clean - floor, then mid thigh

1-1-1-1-1-1-1

::WOD::

Three rounds for time of:

400 Meter run

  12 Box jumps, 24"/20"

  24 Squats

Notes: Your Coach will demo the 2 position squat clean. Advanced will attempt a progressively heavier load each set over 7 sets unless technique is not precise. Beginners and Novice will use this time to practice technique in…

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Added by Rigorous on April 24, 2013 at 9:39pm — 1 Comment


Coach
CrossFit Birmingham WOD - Thursday, March 28, 2013

You have the opportunity to do OPEN WOD 13.4 Thursday, Friday, or Saturday.

We know many people may be going out of town for this Easter Holiday weekend, so you have an additional day (today) to do the OPEN WOD. We will post two WODs today and tomorrow, with one of them each being 13.4.

WORKOUT 13.4

MEN - includes Masters Men up to…

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Added by Rigorous on March 27, 2013 at 9:08pm — 5 Comments


Coach
CrossFit Birmingham WOD - Monday, March 4, 2013

::Strength & Skill::

Clean and jerks - work up to a moderate load (70-80% 1RM)

::WOD::

10-9-8-7-6-5-4-3-2-1 Reps of:

Front squats, 95#/65#

Clapping push-ups (single clap)

Lateral bar jumps

Notes: C&J will mostly be technique practice for most. Coach will hold anyone back regarding load until mechanics are set and are consistent. We will be instant video critiques…

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Added by Rigorous on March 3, 2013 at 9:28pm — 2 Comments


Coach
CrossFit Birmingham WOD - Monday, February 18, 2013



The Bear Complex



7 sets of the sequence:

Power clean

Front squat

Push press

Back squat

Push press



5 rounds

Rest between rounds as needed.

No resting the bar on the ground during the set.



Post loads. Go for max load on last round.

Compare…

Continue >>>

Added by Rigorous on February 17, 2013 at 9:42pm — 4 Comments


Coach
CrossFit Birmingham WOD - Wednesday, January 30, 2013

30 Clean & Jerks for time, 135#

Notes: We'll practice HEAVY clean pulls, then jerk technique for skills, prior to the WOD.

Post experiences to comments.

Compare to October 8, 2012.…

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Added by Rigorous on January 29, 2013 at 7:50pm — 2 Comments


Coach
CrossFit Birmingham WOD - Tuesday, January 15, 2013



Buddy Lee challenged me so I came back with my MAD Skills jump rope routine.

Six rounds for time of:

10 Power cleans, 135#/85#

25 Double unders

Compare to June 15, 2011.

Post thoughts and experiences to…

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Added by Rigorous on January 14, 2013 at 10:00pm — 8 Comments


Coach
CrossFit Birmingham - Sunday, January 13, 2013

Rest Day

Check out the videos below - weightlifting with Natalie Burgener CrossFit Olympic Lifting…

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Added by Rigorous on January 13, 2013 at 12:30am — No Comments


Coach
CrossFit Birmingham WOD - Monday, January 7, 2012

***No 6:30pm Class Tonight!***

Every 30 seconds for 10 minutes:

1 Power clean, 175#/115#

1 Hang power clean

1 Push jerk

Notes: Use 1 bar/weight throughout.

Cashout = 100…

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Added by Rigorous on January 6, 2013 at 9:09pm — 3 Comments


Coach
CrossFit Birmingham - Sunday, December 9, 2012

Rest Day

Wade hitting a 295lb clean and jerk during Saturday's open gym time.

Have you ever wondered what C&J meant or EMOTM or HSPU? Well, you can learn it all here: http://crossfitbirmingham.ning.com/page/crossfit-acronyms

Added by Rigorous on December 9, 2012 at 1:00am — No Comments


Coach
CrossFit Birmingham WOD - Thursday, November 29, 2012

::Drills::

Oly barbell warmups and drills - coach's choice

::Strength and Skill::

Find your 1 RM Hang power clean (~15min)

::MetCon::

21-15-9

Toes to bar

Burpees

Notes: Beginners will simply work on hang power clean technique and NOT go for a true 1 RM. On 1 RM hang power clean - no ugly wide landings with muted hips - those won't count!…

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Added by Rigorous on November 28, 2012 at 10:00pm — 3 Comments


Coach
CrossFit Birmingham WOD - Friday, November 16, 2012

Five rounds for time:

   3 Thrusters, 165#/115#
   6 Burpee pull-ups
   3 Clean and jerks, 165#/115#
400 Meter run

Post thoughts and experiences to comments.

Added by Rigorous on November 15, 2012 at 10:03pm — 4 Comments


Coach
CrossFit Birmingham - Saturday, October 13, 2012

8:00am - 8:50am Rigorous Bootcamp

9:00am - 12:00pm Barbells 4 Boobs Fundraiser Event

https://support.barbellsforboobs.org/group-fundraising/CrossFitBirmingham

Registration begins at 9 AM

There is no registration cost associated with completing the workout but donations are welcome. There will not be cash on site, so please bring a check or exact…

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Added by Rigorous on October 12, 2012 at 10:43pm — No Comments


Coach
CrossFit Birmingham WOD - Monday, October 8, 2012

30 Clean & Jerks for time, 135#



Notes: We'll practice HEAVY clean pulls, then jerk technique for skills, prior to the WOD.

Post experiences to comments.

Compare to July 25, 2012.…

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Added by Rigorous on October 7, 2012 at 9:36pm — 2 Comments


Coach
CrossFit Birmingham WOD - Friday, September 14, 2012

Today at midnight is your last chance to register and get in the Whole Life Challenge game that we're doing as a community at CFB. You'll reap the benefits of a leaner, stronger, and healthier body, with a different perspective on your lifestyle and behavior, and we'll gain valuable data and metrics to better our programming, coaching, and instruction. It's an absolute WIN/WIN situation and we appreciate your participation.…

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Added by Rigorous on September 13, 2012 at 10:43pm — 1 Comment


Coach
CrossFit Birmingham WOD - Monday, September 10, 2012

"Run Gracie, Run"

Three rounds for time:

  10 Clean and jerks, 135#/95#

400 Meter run

Post thoughts and experiences to comments.

Whole Life Challenge - You CrossFit because you want to get better, fitter, healthier, and be part of a tight knit  community... The Whole Life Challenge is part of…

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Added by Rigorous on September 9, 2012 at 11:30pm — 1 Comment


Coach
CrossFit Birmingham WOD - Tuesday, September 4, 2012

AMRAP in 15 minutes:

10 Hang clean and presses (unbroken)

15 Jumping (air) squats

20 Sit-ups

Notes: HCL & presses - use a weight you can go UNBROKEN for the duration of the WOD. This is a conditioning workout with tight form - no sloppiness. Push presses okay - no jerking.

Post thoughts and experiences to comments.

==> Get Signed Up:…

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Added by Rigorous on September 3, 2012 at 8:30pm — 1 Comment


Coach
CrossFit Birmingham WOD - Friday, August 10, 2012

Clean Part 2 | Clean Part 3

I teach a hybrid of the Burgener method and Pendlay method. Pendlay has great coaching cues in these videos.

::WOD::

Clean ladder...

30lbs up to 275lbs+

Then 7 minute metcon.

Details when you come in to the…

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Added by Rigorous on August 9, 2012 at 10:42pm — 1 Comment

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