Red Rum Barbell Club

Remember that time...

Ben Bergeron

Strong coaches excel at (1) seeing and correcting, (2) presence and attitude, (3) teaching, (4) demonstration, and (5) managing groups. But there is also a powerful, yet harder to define aspect, that out ways all the others combined, and that is your ability to read, understand and "get" your athletes.

[01/05/18]   Saturday, 1.6.18:
What better way to ring in the New Year at Red Rum Barbell Club than with some new PRs!!!

The Deid Liftoff 2018
Powered by Red Rum Barbell & CrossFit Undisclosed

In-house weightlifting meet.
3 attempts per lift.
2 lifts: snatch and clean & jerk.

Time to set some new PRs!!!

[12/29/17]   Saturday, 12.30.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2x2 70x2x2 75x1x2 80x1 85x1 90x1 95+

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(1+1)x2 70x(1+1)x2 75x(1+1)x2 80x1+1 85x1+1 90x1+1 95+
Back Squat 90x2x2

Another fun time at Red Rum Barbell Club! We even had a special visit from former athlete Chris who was passing through. Only 2 more sessions left before we continue on our world tour. Great times with some awesome people!!! 🏋️🏋🏻‍♀️💪👊🏻🤙🏽

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#redrumbarbell #redrumbarbellclublives #redrumbarbelllives #theperfectpull #theperfectpullperformance #usaweightlifting #theanswerisalwaysmoresquats #snatch #cleanandjerk #moresquats #givemelibertyorgivemesquats #meetmeatthebar #outsidegym #saturdayatthebar #weightlifting

[12/22/17]   Saturday, 12.23.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 75x1 80x1 85x1 90x1 95x1 85x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 75x1+1 80x1+1 85x1+1 90x1+1 95x1+1 85x(1+1)x3
Snatch Pull 95(sn)x2x5
Front Squat 60x3 70x3 80x3 85x2 90x1 80x3 85x2x3

[12/15/17]   Saturday, 12.16.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 80x2 85x2 90x2 95x1

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 80x2+1 85x2+1 90x2+1 95x1+1
Clean Pull 100 (cln)x2 105x2x4
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

Click here to support Coach Nate Naidas for the organizer for maintaining the weightlifting portion of Red Rum Barbell Club.

You've asked for them, and we listened. Get your Red Rum Barbell Club shirts while they're available. They're on sale for a limited time only!

https://www.customink.com/fundraising/red-rum-barbell-club

customink.com You've asked for them, and we listened. Get your Red Rum Barbell Club shirts while they're available. They're on sale for a limited time only!

[12/08/17]   Saturday, 12.9.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Heavy Single 85(HS)x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk Heavy Single 85(HS)x(2+1)x4
Snatch Pull 105 (sn) x2x5
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

[11/10/17]   Saturday, 11.11.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1 85x1 90x1 Heavy Single

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x2+1 70x(2+1)x2 75x(2+1)x2 80x1+1 85x1+1 90x1+1 Heavy Single
Back Squat 75x3 80x3x4
Good Morning 3x5
Press 3x6

[11/03/17]   Saturday, 11.4.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3 65x3 70x2 75x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x3(1+1) 65x3(1+1) 70x2(1+1) 75x2(1+1)x4
Snatch Pull 100 (sn) x3x4
Back Squat 75x45
Snatch Deadlift (below knee 3s) 90x4x5

[10/27/17]   Saturday, 10.28.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2 70x2x2 75x1x2 80x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(2+1) 70x(2+1)x2 75x(1+1)x2 80x(1+1)x3
Snatch Balance 70x2 75x2 80x2 85x1x2
Back Squat 80x3x4

Click here to support Crossfit Undisclosed Uplift organized by Sebastian Paz

Our deployed warriors need your help! CrossFit Undisclosed is located in a parking lot completely outside and exposed to the elements. The harsh environment has significant wear and tear on the equipment and makes it extremely difficult to maintain. All of the equipment has either been donated, built by previous athletes, or obtained as "throw away" equipment from the base fitness center. CF Undisclosed operates independently of the base and the base fitness center and all the coaches are volunteers. If you can spare a little, please consider supporting.

gofundme.com We are raising funds for our box Crossfit Undisclosed. This is a deployed location for all branches of the United States military, as well as for coalition/friendly forces. Hundreds of men and women come through here and are united in this community. For some of us, this has become our home away...

[10/20/17]   Saturday, 10.21.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch + OHS 60(3+3) 65(3+3) 70(3+3)x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Pull + Clean 60(3+1) 65(3+1) 70(3+1)x3
Jerk 70(3) 80(3)x2 85(3)x2
Snatch Deadlift (below knee 3s) 85x4x5

[10/13/17]   Saturday, 10.14.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(2+1) 65x(2+1)x2 70x(2+1)x3
Clean Pull 90x2x2 95x2x2
Front Squat 70x4x5

[10/06/17]   Saturday, 10.7.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Power Snatch 60x2x2 70x2x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 60x2x2 70x2x5
Power Jerk 60x2x5
Front Squat 60x2x2 70x2x3 80x2x3
Push Press 70x3x3

The Perfect Pull Sports Performance

This coaching is too much. This coaching is not enough. This coaching is just right.

Most of you know the tale of Goldilocks and the Three Bears. If not, here’s a brief summary: Goldilocks wanders from home and finds the house of three bears. She’s hungry and tired so she enters the house. Upon entering she finds bowls of porridge; one is too hot, one is too cold, and one is just right. After eating the porridge, she then lays in all of their beds; one is too hard, one is too soft, and one is just right. [ 726 more words ]

https://theperfectpull.wordpress.com/2017/09/10/coaching-and-goldilocks/

[09/08/17]   Saturday, 9.9.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(1+1)x2 65x2(1+1)x2 70x2(1+1)x3
Snatch Deadlift (below knee 3s) 85x4x5
Front Squat 70x4x5
Press 3RM

[09/01/17]   Saturday, 9.2.17:
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x3 70x3x2 75x2x3 80x1x2 85 90 HS
Snatch Push Press 60x3 65x3 70x3 3RM

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 70x3 75x3 80x3 3RM
Back Squat 85x4x5
Snatch Deadlift (lift off 3s) 80x4x5

In Weightlifting WE Trust

You must be patient, but fast. This is a great summary of what it takes to snatch well.

El arranque es el arte más sublime en los deportes que de fuerza se trate y este hombre Lü Xiaojun lo hace extraordinariamente bien

[08/25/17]   Saturday, 8.26.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3x2 65x3x2

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 70x3+1 75x3+1 80x3+1 Max x 3+1
Clean Pull 100x3x4
Front Squat 70x4 75x4 80x4 4RM
Push Press 4x4

The Perfect Pull Sports Performance

These aren't the droids you're looking for...

You sometimes have to play tricks on yourself in order to get through some of those tough CrossFit workouts. One of my go-to strategies is developing a rep scheme that keeps me moving without reaching muscle failure. I’ve seen it fairly often when athletes hit muscle failure and can’t complete a rep, those negative thoughts start to rush in and they take more time than necessary to recover before the next attempt. [ 449 more words ]

https://theperfectpull.wordpress.com/2017/08/20/mind-games/

[08/18/17]   Saturday, 8.19.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Hang Muscle Snatch 5x3
Power Snatch 70x3 75x3 80x3 3RM
Snatch Push Press + OHS 70x5+1 75x5+1 80x5+1 Max x 5+1

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Front Squat 80x3x5
Stiff Legged Deadlift 3x5

[08/12/17]   Saturday, 8.12.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x3 65x3 70x3 75x3 80x3 3RM
Snatch Pull (100% of sn) 3x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean & Split Jerk 75x1+2x4
Back Squat 70x6 75x6 80x6 6RM

The Perfect Pull Sports Performance

Commitment to Being Better

Are you committed to becoming better? Or are you committed to the idea of becoming better? The difference is that one is never satisfied with their level of performance and continually strives to be better while the other continually comes up with excuses for not performing better. Excuses take on several forms from blaming the weather for their poor performance, not performing the full range of motion, to shorting their reps to get a “better” time. [ 735 more words ]

https://theperfectpull.wordpress.com/2017/08/06/commitment-to-being-better/

[08/04/17]   Saturday, 8.5.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 65x3x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x3+1 65x3+1 70x3+1 75x3+1 80x3+1 Max 3+1
Clean Pull (100% of clean) 3x4
Front Squat 70x4 75x4 80x4 4RM

The Perfect Pull Sports Performance

Focus on your breathing in order to focus on your performance.

Three breaths—that’s all you can take when taking a break during a work out. Those breaths can be as long or as short as you need them, but you can only take three then you have to get back to work. Breathing is involuntary so many of us believe no thought should go into breathing because we simply breathe all the time. [ 371 more words ]

https://theperfectpull.wordpress.com/2017/07/30/three-breaths/

[07/28/17]   Saturday, 7.29.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65%x3 70%x3x2 75%x2x3 80%x1x2 85% x 1x 2

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65% x3+1 70% x 3+1 x 2 75% x 2+1 x 3 80% x 1+1 x 2 85% x 1+1 x 2
Back Squat 80%x6x5
Good Morning 3x5

The Perfect Pull Sports Performance

The word "can't" is a burpee offense.

The word “can’t” is a burpee offense when I’m coaching. Some might think I’m childish for enforcing such an arbitrary rule, but I don’t think so. To me the word “can’t” means “won’t”. Stating you “can’t” do something is equal to saying you are unwilling to do something or even attempt to do something. “I can’t do double unders.” “I can’t lift that much weight.” [ 416 more words ]

https://theperfectpull.wordpress.com/2017/07/22/cant-is-not-a-word-in-my-vocabulary/

[07/21/17]   Saturday, 7.22.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Hang Muscle Snatch 5x3 increase weight each set
Power Snatch 75%x3x5
Snatch Heavy Single
Snatch Push Press + OHS 75%(of sn)x5+1x5
Snatch Pull 95%(of sn)x3x4
Front Squat 80%x4x5

The Perfect Pull Sports Performance

Better is Better.

Let’s get things straight. More is NOT better! Some of my athletes firmly believe that if they do more, they’ll get better. They’ve seen the results of what an effective program can do and want more—that’s fantastic. But they want the results now. They can’t wait. So they believe if they just add more to their daily workout, they’ll get better. [ 521 more words ]

https://theperfectpull.wordpress.com/2017/07/15/better-is-better/

[07/15/17]   Saturday, 7.15.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 65%x3x3

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Grip Deadlift (to knee) 65% (of clean) x 3 reps x 3 sets
Clean & Jerk 60%x2+1 65%x2+1 70%x2+1 75%x2+1x3
Clean Pull 95%(of cln)x3x4
Back Squat 85%x3x6

[07/07/17]   Saturday, 7.8.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Balance 60%x3x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean Grip Deadlift (to knee) 60% (of cln) x 3 x 3
Power Clean 75%x3x5
Power Jerk (% of split jerk) 65%x3x5
Back Squat 80%x5x5
Push Press 75%x5x5

[07/01/17]   Saturday, 7.1.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60%x3 65%x3 70%x3 75%x3x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60%x1+2 65%x1+2 70%x1+2 75%x1+2x3
Snatch Grip Push Press 3x5
Snatch Grip Deadlift (to knee) 60% (of sn) x3x2
Front Squat 75%x3x5

[06/23/17]   Saturday, 6.24.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Muscle Snatch 5x3
Power Snatch 70%x3x5
Snatch Push Press + OHS 70%x5+1x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Jerk BTN (hold split 3s) 70%x3x6
Back Squat 70%x5x5

[06/23/17]   Saturday, 6.24.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Muscle Snatch 5x3
Power Snatch 70%x3x5
Snatch Push Press + OHS 70%x5+1x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Jerk BTN (hold split 3s) 70%x3x6
Back Squat 70%x5x5

[06/16/17]   Saturday, 6.17.17:
Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 70%x3x5

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65%x3+1 70%x3+1x2 75%x2+1x3 80%x1+1x4
Good Morning 3x5
Snatch Deadlift 90%x3x5