Month: December 2015 (page 1 of 4)

CrossFit Birmingham WOD – Friday, New Years Day 2016

Happy New Year!

9:00am – 10:00am Rigorous Accelerator Conditioning
10:00am – 11:00am OPEN Gym

CrossFit Birmingham WOD – Thursday, December 31, 2015

5:30am, 9:00am, and 12:00pm classes today.

::WOD::
Five rounds for time of:
200 Meter run
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CrossFit Birmingham WOD – Wednesday, December 30, 2015

::Strength::
Not for time:
Romanian deadlifts, 4×10 (ascending OR across)

::WOD::
Five rounds for time of:
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CrossFit Birmingham WOD – Tuesday, December 29, 2015

::Core | Skills::

Three super sets for quality of:
A1. 10 Evil wheel roll-outs
A2. 10 Second handstand holds

::WOD::
21-15-9 Reps for time of:
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CrossFit Birmingham WOD – Monday, December 28, 2015

This weeks schedule:

Monday 28th – 5:30a, 12:00p, 4:30p, 5:30p, 6:30p [No 9am Class]
Tuesday 29th – 5:30a, 9:00a, 12:00p, 5:30p, 6:30p
Wednesday 30th – 5:30a, 9:00a, 12:00p, 5:30p, 6:30p
Thursday, 31st – 5:30a, 9:00a, 12:00p
Friday, 1st – 9am to 10am Accelerator Conditioning Class
Saturday 2nd – 8:00a, 9-11am OPEN Gym
Sunday 3rd – Closed

::Strength | Skill::

Squat cleans, 6×1 (ascending OR across)
– Focus on Technique > Consistency > Intensity (load)
– Beast MODE [off]

::WOD::

Three rounds for time of:
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CrossFit Birmingham – Christmas Day, 2015

Merry Christmas!

Closed Saturday & Sunday

CrossFit Birmingham WOD – Thursday, December 24, 2015

We’re going to team up, work hard, and have fun before we Celebrate Christmas!

Team WOD!

  • Teams of 2
  • Only 1 person working at a time
  • Perform in *any* order, but finish movement before moving on to next
  • 20 consecutive rep maximum per person (5 Minimum)

For time:

100 Ground to overhead, 45#/25#/15#
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CrossFit Birmingham WOD – Wednesday, December 23, 2015

5:30am, 9:00am, and 12:00pm classes only – No evening classes.

“12 Days of Christmas WOD”

1 Pull-up
2 Burpees
3 Power cleans
4 Box jumps
5 Push-ups
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CrossFit Birmingham WOD – Tuesday, December 22, 2015

::Power Warm-up::
Tabata
– Kettlebell swings (Russian)
– Russian twists w/medball

::WOD::
Five
rounds for time of: Continue reading

Mental Toughness and Your Habits

Do you know that the level of your mental toughness is directly related to your habits?

Actually not many people are aware of this. Instead they think that being mentally tough is something you were born with. It is not, you can easily develop and improve your mental toughness.

A habit is a routine that you follow each day, almost without thinking. No one has to tell you to brush your teeth each morning, it is a habit.

How high would you say your mental toughness is? Answer the following: Continue reading

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