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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

Check out our New CrossFit Kids Schedule here! 

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


Thursday 1/28/2015

CrossFit

Warm-up #1
1000 meter row

 

 Mobility 

Warmup #2
10 squats
10 push ups
10 V ups

Workout Specific Warmup 
Alternating EMOM for 15 minutes of:
5-10 pullups
10 kettlebell strict presses, start light and get up to something heavy
20 double-unders

Workout

4 rounds for time of:
20 presses, 95 lbs (65 lbs)
40 walking lunge steps… not jumping or in place. These must be walking lunges
50 double-unders or 150 singles

20 minute time cap.  No one goes up.

O Lift
5 x 5, on the 2:00 start interval of:
hang power cleans, very heavy try to link if possible

Should be about 80% of one rep max.

 

Supplemental Workout
5 x 1000 meter row, on the 6 minute start interval

ENDURANCE:

Partner
Work together to get through
4 x each
While one person runs a 400m the other rows a 500m you can’t switch until your partner is finished with theirs

4 x each
While one person does 20 burpees the other is doing 60 jumping lunges you can’t switch until your partner is finished with theirs

4 x each
While one person does 100 double unders or 300 singles the other person is doing 50 box step-ups you can’t switch until your partner is finished with theirs


Wednesday 1/28/2015

CrossFit

 Warmup 1
1000 meter row

 

 Mobility : lunge, tin man, side lunge etc.

 Warmup 2

3 rounds of:
10 light KB snatches, total
10 plank up-downs
10 KB extended arm sit-ups

Workout Specific Warmup 
5(3 power snatches + 3 thrusters) up to 135 lbs (95 lbs)

Workout 30 reps for time of:
thrusters, 115 lbs (65 lbs)    If you can front squat more than 225/165 please use 135/95

At the ten minute mark……

30 reps for time of:
snatches, 115 lbs (65 lbs)  If you can snatch more than 185/135 please use 135/95

At the 20 minute mark……..

30 reps for time of:
clean and jerk, 115 lbs (65 lbs)   if you can C and J more than 205/165 please use 135/95

In each work set, stop working at the 7 minute mark, regardless of how many reps you have completed.

Your score is the total time.

O lift
10 rounds, on the 90 second start interval of:
2 snatch pulls
1 squat snatch from the ground
1 hang squat snatch from below the knee
1 hang squat snatch from above the knee

All of those movements are linked.  If you can’t do them linked, go down in weight.  Start these at 60% of your squat snatch and go up from there.

 Skills
5 rounds not for time of:
10 pistols (total). … options, hold onto a band or squat to a box jump.
25 double unders


Tuesday 1/27/2015

Endurance:

Tuesday 1/27
1000m row
20 burpies
30 deadlifts 1/2 body weight
40 KB swings
50 mountain climbers
60 air squats
70 DU or 210 single unders
60 air squats
50 mountain climbers
40 KB swings
30 deadlifts
20 burpees
1000m row

Crossfit: Benchmark Tuesday:

CINDY

500m row/run

Mobility:

lunges, inch worms, tin man, side lunges, quad stretch reach

workout specific warm up:

10 min emom:

10 ball slams

pull up warm up: 10 ring rows, 5-10 ttb, 5-10 pull ups, 5-10 ctb, 3 bar mu’s or 3-5 strict pu’s.

Benchmark Tuesday:

 

20 min. AMRAP

5 pull-ups

10 pushups…do push ups on yoga mats please.

15 air squats

Please do GOOD reps.

O lift:

Front squats:

5 reps x 5 rounds on the 2 minutes

Start at 60% go up each round

Skills:

10-8-6-4-2-4-6-8-10  kipping HSPU’s

10 rope climbs total

 

 

 


Monday 1/26/2015

CrossFit
550 meter run/row

 

  Mobility: lunges, tin man, quad stretch and reach, etc. 

 

 Warmup 
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warmup
5 x 3 reps of:
snatch, up to your second weight
20 double-unders after each set

Warm up your wall balls

Workout:

For reps:
3 minutes of wall ball shots
3 minutes of rest
3 minutes of snatch
3 minutes of rest
2 minutes of wall ball shots
2 minutes of rest
2 minutes of snatch
2 minutes of rest
1 minute of wall ball shots
1 minute of rest
1 minute of snatch
1 minute of rest

Wall ball shots are 20 lbs (14 lbs).
The snatch weight goes up, as the time goes down.  These are snatches, so they can be power, muscle, split, squat, whatever type of snatch you want.

Your score is total reps.

Your weight choices are……

Choice 1:
3 min – 75 lbs (55 lbs)
2 min – 95 lbs (65 lbs)
1 min – 115 lbs (75 lbs)

Choice 2:
3 min – 95 lbs (65 lbs)
2 min – 115 lbs (75 lbs)
1 min – 135 lbs (95 lbs)

If you max snatch is more than 145 lbs (100 lbs) you MUST use choice 2.  If you don’t get any snatches at the final weight that’s ok, just try

Choice 3:
3 min – 135 lbs (95 lbs)
2 min – 155 lbs (105 lbs)
1 min – 185 lbs (125 lbs)

If your max snatch is 205 lbs (135 lbs) or higher, you MUST use choice 3.  If you don’t get any snatches at the final weight that’s ok, just try

As long as you are within the parameters listed above, you are doing the workout as prescribed.

O lift
3 heavy deadlift singles

 DO THE SKILLS 1ST

 Skills
6 minutes after the completion of the timed CrossFit workout…….

3 minutes of muscle-ups or chest to bar pull-ups
3 minutes of rest
2 minutes of muscle-ups or ctb pull-ups
2 minutes of rest
1 minute of muscle-ups or ctb pull-ups
1 minute of rest

 


Sunday 1/25/2015 Endurance

Endurance:

Partner WOD

Partner A does exercise while partner B rows 200 meters then switch.

Continue this pattern doing the following movements.

Wall balls

Double unders

power cleans 95-65

jerks 95-65

SDHP 24kg KB-20kg KB

box jumps

ball slams

Rest 3 minutes:

8 minute AMRAP:

5 OHS

10 KB swings

150 meter run

Rest 3 minutes

8 minute AMRAP

5 power snatches

10 TTB

150 meter run.

 


Saturday 1/24/2015

CrossFit

 Warmup 1
500 meter row or run

 

  Mobility  Lunges..etc.

 Warmup 2
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warmup
Work up to a heavy squat clean double.  This should be around 90% of your one rep max.
intersperse the pullup warmup throughout this warm-up.

Take approx. 15- 20 minutes to do this.

Workout

For time:
30 squat cleans, 75 lbs (55 lbs)
30 ring dips
30 squat cleans, 75 lbs (55 lbs)
30 pullups, C2B if you can
30 squat cleans, 75 lbs (55 lbs)
30 pushups
30 squat cleans, 75 lbs (55 lbs)

Obviously this a lot of squat cleans, scale accordingly. Drink a ton of water after, double what you would normally. I’m serious.

This has a 20 minute time cap.

The reps you don’t complete add to your time.  Example, you get through all pushups but not the last round of cleans then your score is 20 minutes+ 30 seconds or 20:30.

O Lift
7 rounds on the 90 seconds of:

Bench press 3 reps, start at 70% of one rep max and go up from there.

Rest 3 minutes

7 rounds on the 90 seconds of:

Strict press 2 reps, start at 70% of one rep max and go up from there.

 Skills
5 rounds of 10 TTB and 150 meter run or row.

 

 


Friday 1/23/2015 WOD and schedule change

Schedule Change:

No 5:30 endurance tomorrow .

CrossFit

 Warmup
1000 meter row or 550m  run.

Mobility 

lunges…etc.

Additional Warmup 
10 air squats
10 KB snatches, light
10 KB overhead situps

Workout Specific Warmup 

PVC pass throughs, around the worlds, snatch balance etc.
Alternating EMOM for 12 minutes of:
10 overhead squats, 45 lbs (35 lbs)
24 double-unders or 30 seconds of practice

Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
overhead squats, 95 lbs (65 lbs)
bar facing burpees

20 double unders each round

If you can overhead more than 205 lbs (135 lbs) please use 115 lbs (75 lbs).

O lift
10 rounds, on the 90 second start interval of:
1 power clean
1 hang squat clean
1 split jerk

Start at 75% and go up from there.

 Skills
50 GHD situps
50 GHD back extensions

Additional Workout
4 x 500 M row
on the 5 minute start interval


Schedule Change 1/23/2015

There will be no 5:30 am Endurance tomorrow.

Please jump into either the 5am or 6am Crossfit class and scale the workout.


Thursday 1/22/2015

Endurance:

Meghan’s suprise

Crossfit:

1000 meter row

 

Mobility :

coaches choice

 Warmup:
:30 wall sit
:30 plank hold
:30 superman hold

Workout Specific Warmup
Take 10 minutes to set up your work stations and to do 10 reps of each exercise.

Workout

5 rounds of :40 of work followed by :20 of rest of the following exercises:
wall ball shots, 14 lbs (6-10 lbs)
KB push press  16kg(/12 or 8kg.)
kettlebell swings, 20 kg (12 kg)
box step-ups, 20″ box
row. calories

After you have finished the above 5 rounds, you take a minute of rest.  You repeat this for 5 rounds.  So the entire workout takes 30 minutes.

Please use the weights listed.  That means’ the men use a 14 lb wall ball, a 20 kg kettlebell, and a 20″ box.  The women use the weights that are listed in the parenthesis’.

NO CHANGING WEIGHTS.

Your score is the total number of reps performed in the 25 work intervals.

O lift:
Please make up a lift from this week.  Priority is the back squat from Monday.

 Skills
Please make up  Skills workout from this week.  Priority is kipping HSPU and Ring dips.


Wednesday 1/21/2015

 

CrossFit

General Warmup
1000 meter row

Mobility : lunge, tin man ,side lunge , etc.

 

 Warmup
3 rounds of:
10 squats
10  pushups
10 regular situps, no abmat

 

Workout Specific Warmup
20 rounds, on the :30 start interval of:
4 toes to bar
6 wall ball shots, 20 lbs (14 lbs) or whatever weight you can hit the ten ft. target with.

So that is 10 rounds of each.  For a total of 10 minutes of work

 

Warmup your pullup/muscle-ups and back squat up to weight.    8-10 minutes.

 

Workout 

As many reps in 12 minutes of:
5 pullups
10 back squats, 135 lbs (95 lbs) NO RACKS
15 V-ups

 

If you can do muscle-ups, bar or ring,  do 2 per round instead of the pullups.
If you can back squat more than 315 lbs (215 lbs) please use 185 lbs (125 lbs).  Still with NO RACKS.

 

For scoring purposes, there are 30 reps per round, regardless if you do pullups or muscle-ups.

Score is total reps.

O Lift:

10 rounds, on the 90 second start interval of:
1 power snatch + 3 overhead squats
Start at 60% of your max power snatch and go up from there.

 

 Skills
5 rounds of:

5 kipping ring dips

5 kipping HSPU

 


Tuesday 1/20/2015

Benchmark Tuesday

CROSSFIT:

Hero WOD:

DT: This WOD is done with the same weight on all lifts.

RX: 155/110

Options: 135/95  115/75

5 rounds of:

12 DL

9 hang power cleans

6 Push jerks

warm up:

1000 m row

Mobility:

lunges, quad stretch reach, tin man, side lunges.

Warm up:

3 rounds:

KB thrusters

KB SDHP

KB sit-ups, 1st round on chest, 2nd and 3rd round extended arm/Turkish sit-up.

Workout specific warm up:

5 rounds of:

5 dead lifts

5 Hang power cleans

5 Push jerks

working up to your work out weight.

Coaches, demonstrate good DL form, HPC’s focusing on shoulder shrug and fast elbows, and  jerk, getting under the bar and full extension of arms.

O lift:

5 x 5, on the 2:00 start interval of:
hang power cleans, heavy as you can go without dropping the bar.

Should be about 80% of your one rep max.

 

5 x 5, on the 2:00 start interval of:
snatch grip push press at 80% of your max snatch

Skills:

10 minutes of max muscle ups, bar or ring.

10 minutes of handstand walking practice.

ENDURANCE EXPRESS:

5 rounds
10 women makers (with Dumbbells)
10 OH walking lunges (with plate)
25 DU

2 min rest

5 rounds
15 Shoulder to OH with Dumbbells
15 push-ups
15 toes to bar

2 min rest

5 rounds
25 sit-ups with wall ball
25 KB swing
2 rope climbs

 


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