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Bladium Crossfit

 Bladium Crossfit expansion open for WODs!

bla.jBladium is pleased to announce our brand new box!  We now have 5500 square feet of private indoor space and another 10,000 of outdoor training area.  This created a spacious WOD area, new lifting area, open mobility space and tons of room for outside CrossFit fun in the sun.

Not only do we have new space, but lots of new equipment. Checkout the new rig, rings, kettlebells, slamballs, and rowers.  The list doesn’t stop because every week we add more equipment.

If you have a busy schedule, you’ll find the eight classes per day and child care great for you.

We schedule 8 WODs per day, Monday through Friday. Need to come in on your own? That works too because we have open gym all day.  There are morning WODs and clinics on the weekends.

CrossFitting at Bladium allows you to enjoy as many WODs as you want, along with any other Bladium group excercise classes.  You can WOD and follow it with a yoga class.   You might like to take a spin RPM class on  your recovery day, or put on your dance moves at Body Jam class.

No other CrossFit gym gives you so many WODs and exercise classes for your CrossFit dollars.

Come in for a free week of programs designed by a Crossfit Games gold medal winner.

Contact Scott Olson at denverxfit@bladium.com to sign up.

CrossFit World Champion & Games Competitor as Director

Bladium Sports & Fitness is thrilled to have Scott Olson as the CrossFit director. Scott is a five time Crossfit games competitor and three time gold medalist.

His commitment to CrossFit translates directly into a training program appropriate for all athletes: beginners and competitors. His passion to help athletes succeed makes him the perfect fit as Coach and Director. His expertise will take you to the next level.

Check out Scott’s interviews here.

Director headed to 2016  CrossFit Games

Our Director, coach and athlete, Scott Olson placed 3rd this year in the Crossfit Open.  He’ll compete the weekend of 22 April in the Masters Qualifier.  If he places in the top 20, as expected, he’ll proceed to CrossFit Games in July.

Update Show host Sean Woodland and Games analysts Pat Sherwood and Tommy Marquez take a look at the fittest athletes competing in the Masters Qualifier in the 60+ division. The conversation includes some familiar names like Scott Olson.

Here is an overview of the top 60+ masters athletes.  See 4:18 for 60+ men review.  Scott’s segment is at 7:45.

 Scott is Headed to Games

Monday April 25th, the final scores for the Masters Qualifier were submitted.  Scott finished the qualifier as number 1.  He’s going to the CrossFit Games!

 

leaderboard

News & Announcements


Friday 4/29/2016

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Thursday AM JAMMING!!!

 

Crossfit:

Warmup:

500 m row or run

B warmup:

50 partner pullovers

50 partner wall balls (each)

Workout warmup: Strength/skill

10 min EMOM

Cleans, power from the ground, from the hang, squat clean from the hang.
Add weight as you can.

All three reps on the same minute.

Workout:

As many rounds in 20 minutes of:
5 power cleans, 135 lbs/95 lbs, or 115/75 lbs
7 pull-ups
9 burpees
11 deadlifts, same weight
13 pushups
15 air squats

O lift:

Front squat

5@70%-5@80% -3@85% -1-2 @ 90%- 1@90%

Skills:

Work on 2 of your goats for 10 minutes


Thursday 4/27/2016

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More fit everyday, way to go Franco!

 

Crossfit and 5:15am Endurance:

Warm up:

500 m run or row

Mobility: Dynamic stretch

B Warmup:

3 rounds of:

10 air squats

10 pushups

10 sit-ups

Workout warmup:

10 min alternating emom

12 KB snatches, total

pull-up warmup

Workout:

2 rounds of:

25 T2B
25 Wall Balls (20/14)
25 Box Jump Overs (24/20) please jump if you can, use 20 inch box if necessary (guys). Still RX
25 kb Snatch (20kg/12kg)

Endurance with Michael:

Partner sandbag shuttle run, three rounds.

Start at lacrosse goal line, partner carries sandbag to next line drops it and returns. Partner B runs to bag and carries it to next line and returns A partner runs to bag and carries it to next line and returns. Follow reverse pattern to get the bag to starting position.

Then

2 rounds of:

25 T2B
25 Wall Balls (20/14)
25 Box Jump Overs (24/20) please jump if you can, use 20 inch box if necessary (guys). Still RX
25 kb Snatch (20kg/12kg)

O lift and Skills:

make up a lift and skill you missed this week.

 

 


Wednesday 4/27/2016

94 (481) Jenn Kimbel 186 (186) 43 (05:14) 59 (290/138) 85 (385) 108 (20:00 + 12)
138 (608) Brenton Mix 132 (132) 91 (04:41) 91 (427/229) 134 (400) 160 (20:00 + 1)

Congratulations to Brenton Mix and Jenn Kimbel.

Brenton finished 138th in the WORLD in the 45-49 age category.

Jenn did her 4 qualifier workouts this last Thursday night and 5am Friday morning (14 hour time span) and still moved up almost 100 places to finish at 94th in the WORLD in the 45-49 age category.

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Crossfit:

Warm up:

Row or run 500 m

Mobility: Dynamic stretch

B warmup:

50 partner pullovers

then 3 rounds of:

10 wall balls

10 ball slams

10 pushups

Workout warmup: Strength

Front squat from racks

7 rounds on the 90 seconds

5 reps starting at 60% of 1rm. Work up to a heavy 5 rep max.

Workout:
5 rounds for time of:
500/400 meter row
10 push jerks, 135 lbs/95 lbs (mod 115/75)
20 V-ups

O lift:

Clean and Split Jerk

take 20 minutes to get a heavy max for the day.

Skills:

10 min of hand stand walking.

 

 


Tuesday 4/26/2016

 

 

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Great to see Miguel this weekend. Wishing you a speedy recovery.

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m run or row

Mobility: Dynamic stretch

B warm up:

3 rounds of:

10 goblet squats

10 kb snatches

10 kb sit ups extended arm

Workout warmup:

12 min alternating emom:

25 du’s

pull up warm up

5 power cleans, 2 from power position, 2 from hang, 1 from ground. Focus on vertical pull.

Workout:

2016 Master’s Qualifier Workout #3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chin-over pull-ups
5 hang power cleans 115/75

Hero work out
As many rounds in 15 minutes of:
55 double-unders
15 pull-ups, C2B
5 hang power cleans, 155 lbs (105 lbs)

Endurance with Michael:

10 min alternating EMOM:

10 v-ups

3 wall walks

Then

In teams of three, complete five rounds each, for max reps, of:
Push-Ups
100 Meter Farmer’s Carry
Wall Ball Shots

One partner at each each station, all working at the same time; partners rotate as a group as soon as their teammate completes the 100 meter farmer’s carry.

Time cap: 25 minutes

O lift:

Squat Snatch
12 rounds, on the 90 second start interval of:
1 squat snatch + 4 overhead squats (5 total squats)
Start at 70% of your squat snatch

Skills:

3 rounds of

20 HSPU’s

150 m run


Monday 4/25/2016

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Crossfit:

Warmup:

500m row or run

Mobility: Dynamic stretch

B warm up

20 air squats

20 push ups

20 lunges with plate overhead

20 meter bear crawl

10 m duck walk

10 m burpee broad jump

150 m run

Workout warmup:

10 min emom

5 overhead squats

pull up warm up.

Workout:

Masters Event 4 qualifier:

For time:
55 burpees (bar facing)
34 overhead squats
21 ring dips

Men use 65 lb.
Women use 45 lb.

Hero workout:

For time:
55 burpees (bar facing)
34 overhead squats
21 muscle-ups

Men use 95 lb.
Women use 65 lb.

20 min time cap.

O lift:

Back Squat
7 x 7 reps of back squat, on the 4 minute start interval.
Start at 70% and go up.

Skills:

5 rounds of:

max set of weighted pullups.

150 m run

 


Scott Olson Master Qualifier WOD Sunday

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Cheer on the champ this Sunday noonish.

Scott is doing one of the 4 required Masters’ Qualifier WODs.   You are welcome to WOD with him.

 

 


Sunday 4/24/2016

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Megan doing perfect swings.

Crossfit Endurance:

Warmup:

Coaches choice

Workout:

Alternating EMOM for 30 minutes of:
7 sandbag to overhead

6 burpee box jumps

10 V-Ups

Then:

For time:
Run 800 Meters
40 sdhp 24/16 KB’s
40 Walking Lunges with Kettlebells 24/16
40 knees to elbows
Run 800 Meters


Saturday 4/23/2016

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Welcome Lisa Samuelson and Kim Tinstman to our Crossfit family.

 

Crossfit and 9am  O lift with Gabriel:

Warmup:

500 m row or run

Mobility: Dynamic stretch.

B warm up:

Coaches choice

Workout warmup:

10 min alternating emom of:

3 power snatches, work up to more than your workout weight

pull up warm up

Workout:

3 Rounds for time

Run: 400
12 power snatches (95/65) Hero (115/75)
12 TTB

9am O lift with Gabriel:

Coaches choice

 

 


Friday 4/22/2016

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8:15 getting after the Shredapooloza

Crossfit:

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup:

10 min EMOM

150 m row, sprint

5 thrusters working up to more than workout weight

Workout:

2016 Open Qualifier event #1

21-15-9 reps for time of:
Row for calories
Thrusters

Men use 95 lb.
Women use 65 lb.

O lift:

Front squat

5@70%-5@80% -3@85% -1-2 @ 90%- 1@90%

Skills:

accumulate 20 strict pull-ups

 

 


Thursday 4/21/2016

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HAPPY B DAY APRIL!

Crossfit and 5:15am Endurance

Warmup:

500 m row or run

Mobility: Dynamic stretch

B warm up:

Med ball toss. (push pass, between the legs toss, overhead toss, squat high toss, side toss) 10 reps each 2 rounds.

Workout warmup:

10 min alternating emom:

10 KB snatches

150 m run

Workout:

3 Rounds

30 KB Swings (24/16kg)

30 wall balls (20/ 14)

300 m run (2 laps of outside 150 or 2 laps of soccer field)

Endurance with Michael

12 min emom of:

20 mountain climbers

1 sand bag run (20 yards up and back, yellow to white)

30 seconds of flutter kicks

Then

3 Rounds

30 KB Swings (24/16kg)

30 wall balls

300 m run (2 laps of outside 150 or 2 laps of soccer field)

O lift and Skills:

Make up a lift and skill you missed this week.


Wednesday 4/20/2016

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Bladium Crossfit had the pleasure of offering a Crossfit Intro class to Bladium athletic members today.

We had a great time and plan on doing this once a month.

With our Crossfit membership we have the privilege of using all the fitness amenities that Bladium offers. Please try and hit a RPM, Yoga, Fitness, or even a Body Jam class just to break things up.

 

Crossfit:

Warm up:

500 m row or run

Mobility: Dynamic stretch

B warm up:

3 rounds of:

10 kb thrusters

10 kb swings

5 evil wheels

Workout warmup: Skill

10 min EMOM:

Snatch, (squat) 2 reps from power position, 1 from hang. Add weight as long as you can catch weight in locked out position.

Workout:
4 rounds for time of:
Row 500/400
30 double-unders
10 HSPU’s (mods, 3 wall walks or 30 second handstand hold)

O lift:

Bench Press

5-5-3-2-2-1-1

If you did this last week add at least 5# per set

Skills:

10 min emom

2-3 ring mu’s on the minute


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