Bladium Crossfit

Bladium CrossFit is a fitness training program with workouts consisting of constantly varied functional movements executed at high intensity.
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Check out our New Adult Schedule Here or E-mail Scott at Crossfitinfo@bladium.com

Bladium Names CrossFit World Champion & Games Competitor as Director

Bladium Sports & Fitness is very pleased to announce Scott Olson as the Bladium CrossFit Director. Scott has been a competitive CrossFit athlete for more than six years and has been a coach for the Bladium CrossFit Community for three years.

A five time Games Competitor and three time World Champion, Scott’s commitment to CrossFit translates directly into success. His passion to help other athletes succeed makes him the perfect fit as Coach and Director. His expertise will help take Bladium CrossFit to the next level.

News & Announcements


Friday 2/12/2015

Susie 40 bday 2-11-2016

 

 

 

 

 

 

 

 

Susie 4 Ohhh today.

Crossfit:

Warm up:

500 m run or row

Mobility:  Dynamic stretch

B warm up:

40 partner pull overs

3 rounds of:

10 goblet squats

10 perfect push ups

10 kb sit ups extended arm

Work out warm up:

From racks,  5 rounds on the 90 sec. of jerks, split or push. Do one or the other, not both.

3 reps per round, 1st priority is technique, 2nd is load. Do not add weight unless you are getting a good lockout on each rep.

Start at 50% of one rep max.

Work out:

Two rounds for time:

40 calorie row

40 ball slams 30/20lb

40 V-ups

4 C&J (85% body weight)

O lift:

On the 2 min. interval. 5×5 power snatch, use a weight that you can link the 5 reps and challenges you by the 5th rep.

Skills:

8 x 500 meter row, on the 4 minute start interval (competitors please do this, there will be rowing in the Open)

 


Thursday 2/10/2016

wednesday wod 2-10-2016

 

 

 

 

 

 

 

 

 

 

Aftermath of 8:15 am wod.

Crossfit and 5:30 am Endurance with Michael:

Warm up:

400 m run, outside for afternoon classes. (Out south double door, east on sidewalk to corner, then left to wooden fence at end of parking lot and return.)

Mobility: Dynamic stretch.

B warm up:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Work out warm up:

10 min alternating emom

25 DU’s

10 KB C&J

Work out:

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then max double-unders
From 2:00-3:00, KB push jerks 16/12kg
From 3:00-4:00, pull-ups
From 4:00-5:00, goblet squats 16/12kg

Rest 2 minutes between rounds.

B.
For time:
40 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
30 Wall Ball Shots
20 Toes to Bar
20 Wall Ball Shots
15 Toes to Bar

Endurance, 5:30 am with Michael:

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then max double-unders
From 2:00-3:00, KB push jerks 16/12kg
From 3:00-4:00, pull-ups
From 4:00-5:00, goblet squats 16/12kg

Rest 2 minutes between rounds.

B.
For time:
40 Wall Ball Shots (16/10 or 12 lbs)
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
20 Wall Ball Shots
10 Toes to Bar

 


Wednesday 2/10/2016

broncos super bowl pic

 

 

 

 

 

 

 #1 IN THE WORLD!!!!

Crossfit:

Warm up:

500 m run or row

Mobility: Dynamic Stretch

B Warm up:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball sit ups (pull over style)

Work out warm up: Strength

10 min EMOM

3 back squats on the minute.(use squat racks) Start at 50% of  1RM and add weight for a heavy triple

 

Work out:

12 min AMRAP

15 Deadlifts 135/95, Hero weight (155/105)

10 back squats (no racks) same weight

5 power cleans, same weight

O lift:

12 sets, on the 2:00 interval of:
1 power clean + 1 hang power clean
Start at 70% and go up as you can.

Skills:

20 minutes of goat work

 


Benchmark Tuesday 2/9/2016

Crossfit and 5:30 am Endurance:

Warm up:

500 m row or run

Mobility: Dynamic Stretch

B warm up:

3 rounds of:

10 goblet squats

10 KB snatches

10 kb sit ups (extended arm)

Work out warm up:

10 min to warm up and work on your kip for HSPU’s and dips with coach.

Work out:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan June 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

HunterHalo_th.jpg

5:30 am Endurance with Michael:

Every 2:30 for 30:00 min.

0-2:30 run 400M

2:30 – 5:00 10 Back Squats (50% of body weight)+ 15 bar over burpees

5:00-7:30

40 m box jump push (push box jump 20 m up and back) + 15 box jump overs

O lift:

Overhead squats:

On the 90 sec. for 10 rounds, 2 snatch balances, 2 overhead squats. Start at 40% of max and add weight as you can.

Skills:

5 rounds of:

15 GHD sit ups

50 DU’s

 

 

 


Monday 2/8/2016

Crossfit:

warm up:

500 m row or run

Mobility: Lunges

B warm up:

50 partner pullovers

3 rounds of

10 air squats

10 push ups

10 roll ups

Work out warm up:

10 min alternating emom:

3 push or split jerks, work your way up to a heavy triple.

Pull up warm up

Work out:

21-15-9 reps for time of:
CTB pull-ups
shoulder to overhead, 115 lbs/75 lbs

O lift:

12 rounds, on the 2 minute interval of:
5 back squats

Start at 10 lbs less than  the 20 x 3 EMOM we did on 1/18 and go up as you can.

Skills:

Weighted pull-ups:

5 sets of three, add weight as you can.

 


Sunday Funday Go Broncos

broncos logo

 

 

 

 

 

 

 

Crossfit Endurance:

Warm up, OMAHA OMAHA….COACHES AUDIBLE.

1st Quarter

12 min AMRAP

150 m row, or run if field is available.

15 meter sandbag hike between legs. (like hiking a football)

10 V-ups

5 sandbag burpees

2nd quarter:

12 min AMRAP

12 box jumps

9 ttb

6 ring dips

3 strict pull ups

3rd quarter:

12 min amrap:

12 jumping lunges

15 wall balls

18 ball slams

4th quarter: This one’s for Peyton!!

18 DL (Peyton’s body weight 230/ Peyton’s wife’s weight, 130)

18 power cleans (65% Peyton’s body weight 155/ Peyton’s wife’s weight, 85)

18 shoulder to overhead (45% Peyton’s body weight 105/ Peyton’s wife’s weight, 55)

Buy out:

Touchdown celebration dance:

Thirty seconds of celebratory moves, coach picks best dance!

GO BRONCOS

 


Saturday 2/5/2016

 

 

Erin Thrustrer

 

 

 

 

 

 

 

 
Erin O making Thrusters look easy!

 

Crossfit and 9am O lift and Skills:

Warm up:

500 m row or run

Mobility: lunges

B Warm Up:

50 partner pull overs

3 rounds of

10 goblet squats

10 kb snatches

10 roll ups

Work out warm up: Skill

3 min to warm up shoulders for TTB, then:

10 min alternating emom:

7 TTB

25 du’s

Work out:

2015 Masters qualifier event #2

3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

9am O lift and Skills:

Squat cleans

Pull ups, Ring dips, MU work.

 


Friday 2/4/2016

Crossfit:

Warm up:

500 m row or run

Mobility: lunges

B warm up:

50 partner pullovers

Three rounds of:

10 goblet squats

10 kb push presses

10 kb sit ups (extended arm)

Work out warm up:

10 min emom of :

3 thrusters working up to something heavy.

25 DU’s or 30 seconds of practice.

Work out:

7 min Amrap

3-6-9-12-15-18 . . . .

Thrusters (95/65)

30 Double Unders

Every single Open has had Thrusters in one of the work outs, and I’m almost certain we will see DU’s. Competitors please do this wod. 

O lift:

Front squats

10 rounds on the 90 seconds.

5 reps starting at 60%, every other round add 10+ lbs until you can’t complete the 5 reps.

Skills:

5 rounds of:

10 ring dips

10 wall balls

 


Thursday 2/4/2016

 

Crossfit and 5:30 am Endurance.

Warm up:

500 m row or run

Mobility: lunges

B warm up:

3 rounds of:

10 wall balls

10 ball slams

10 V-ups

Work out Warm up: Skill

10  min alternating emom:

7 linked CTB pull-ups , or max set if you cannot link 7

25 DU’s

Work out:

10-9-8—–3-2-1 reps for time of:

Wall balls 20/14

Ball slams 30/20

KB swings 24kg/16kg

Endurance with Michael:

15 min EMOM of:

10 thrusters 75/55

10 SDHP

20 lateral jumps over bar

2 min transition

21-15- 9-15-21

Knees to Elbows

Ball slams

run 300 m after each round

O lift and Skills:

make up a lift you missed this week

 

 


Wednesday 2/3/2016

bumpers

 

 

 

 

 

 

Crossfit:

Warm up:

1000 m row. Please do this row for warm up, we are going heavy on DL today.

Mobility: lunges

B warm up:

50 partner pullovers

3 rounds of:

10 air squats

10 push ups

10 roll ups

Work out warm up:

Barbell warm up.

10 min Alternating EMOM of:

3 dead lifts working up to work out weight

10 KB snatches

Work out:

18 Min AMRAP of:

2 Deadlifts 225/155 Hero weight (315/225)
6 Handstand Push Ups
8 Burpees
16 Box Jumps

O lift:

10 rounds, on the 90 sec.  interval of:
2 split jerks
Start at 70% of your max jerk.

Skills:

HSPU’s

9 strict

15 kipping deficit

21 kipping flat.

accumulate 200 DU’s between your sets

 

 

 

 


Benchmark Tuesday 2/2/2016

 

 

Crossfit and 5:30am Endurance

Warm up:

500 m row or run

Mobility: lunges.

B warm up:

3 rounds of:

10 goblet squats

10 kb swings

10 kb sit ups, kb on chest.

Work out warm up:

10 min alternating emom 0f:

3 power cleans work up to a weight heavier than work out weight.

5 evil wheels

Work out:

“The Chief”

3 Minute amrap, 5 rounds, one minute rest between rounds.

3 power cleans

6 push ups

9 air squats

 

Endurance with

10 Min. alternating emom of :

10 wall balls

5 pull ups

3 min transition

3 Rounds:
5:00 AMRAP
10 KB Thrusters (20/12 – 5 each arm)
10 KB Swings

Stop on every minute and do 7 push ups
2:00 rest between rounds
*score total of 3 AMRAP of Thrusters & Swings

O lift:

12 rounds, on the :90 start interval of:
1 power snatch, 2 squat snatches
Start at 70% of your max snatch.

Skills:

12 min emom of:

3 muscle ups, ring or bar

 


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