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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

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


Saturday 4/25/2015

Crossfit:

Warm up:

 Coaches choice

Strength: 10 rounds

3 reps of Dead Lift on the 90 seconds. Start at 60% of single rep max and move up as necessary.

If you fail, drop off 50 lbs. and do a max set at that weight on the last round. This should be no sooner than your 8th round.

Work out: partner wod

Chipper – in order as fast as possible:
50 pull ups
60 Box Jump
50 Ball Slams
60 hand release burpies
100 Walking Lunges
100 Double Unders

Only one partner can work at a time.
Partners can break up reps between them as desired.

O lift:

Take 20 minutes to find your max snatch

Skills:

20 strict HSPU

30 kipping HSPU

 


Friday 4/24/2015

Crossfit:

Warm up: 500 m run or row

50 pull overs, each

Mobility: lunges etc.

Warm up #2

3 rounds of

10 wb, 14 (8)

10 wb pushups

10 wb sit ups, extended arms to heals

Workout specific warm-up:

3 rounds of:

10 lateral jumps over barbell

10 back squats with work out weight

Chipper Style
21 Calorie Row
21 Lateral Jumps (over barbell)
42 back squats 75 (55)
15 Calorie Row
15 Lateral Jumps
30 back squats
9 Calorie Row
9 Lateral Jumps
18 back squats


Thursday 4/23/2015

Crossfit:

Warm up:

500 m run

Mobility: lunges etc.

Warm up #2

3 rounds of:

30 sec wall sit

30 sec plank, alternate plank each round

30 sec superman

Work out specific warm-up:

Pull up warm up. ring rows, ttb, chin over pu, ctb, 3 bar mu’s or 3-5 strict pu’s.

20 double unders between each movement.

5 cycles:

3 min. amrap:

5 pull ups

10 push ups

15 double kb thrusters, 16kg (8). one in each hand

Rest 0ne minute between cycles

Restart the cycle after each amrap

 

Endurance:

8 min AMRAP
400 Meter Row
40 Double Unders
40 Air Squats
2 min rest
8 min AMRAP
8 Pullups
8 Burpees
8 Ring Pushups
2 min rest
6 T2B
6 Ball Slam/Burpees (yay!)
6 Lunges (each leg)
2 min rest
4 Wall Walks
4 Jump Squats
4 V Ups
O lift:
make up a lift you missed this week
Skills:
Make up a skill you missed this week

Wednesday 4/22/2015

Crossfit:

Warm up:

500 m run

warm up #2:

3 rounds of:

10 air squats

10 push ups

10 v ups

Work out specific warm up.

10 min emom of:

Power or squat cleans, 1 rep,  moving up 5-10lbs each round. Start at 50% of body weight

Work out:

10-8-6-4-6-8-10

Hang Power cleans, 50%-60% of body weight. Use a weight that you can link the 1st 4 rounds.

Run 200 meters between sets

O lift:

Split Jerk (behind the neck)
7 x 2 reps, on the 2 minute start
Start at 80% and go up as you can

5×3 clean shrugs

Try to get up to 125% of your max clean

 

Skills:

30 GHD sit ups

30 GHD back extensions

 

 

 


Tuesday 4/21/2015

Benchmark Tuesday:

Warm up

500 m row or run

Mobility: lunges etc.

Warm up # 2:

3 rounds of:

10 goblet squats

10 kb snatches

10 kb situps extended arm

Work out specific warm up:

10 min alternating emom of:

8 burpees

10 empty bar presses

 

 

WOD:
“Blake”

HeroBlakeMclendon_th.jpg

Enlarge image

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 Rounds for time of:
100 foot Overhead Walking Lunge  45/25 plate, ( 50 lunges total)
30 Box Jump  24/20
20 WB’s  20/14
10 HSPU’s, (mod, two handed KB push press)

Endurance:

12 min Wall ball/burpee ladder
1 Wall Ball, 1 Burpee
2 Wall Balls, 2 Burpee
2 min rest
Partner (2) Wod 10 mins
1 partner Russian Twists with WB
1 partner Y2Y shuttle
2 min rest
Partner (4) Wod, 8 mins
Sled Push
Push Ups
Ball slams
Rest
2 min rest
Ab work – Coaches choice
O lift:
Barbell Thruster
Take 20 minutes and find your max thruster.
Bench Press:
6×2 start at 75% of one rep max.
Skills:
10 minutes of ring or bar mu work
accumulate 3 minutes of L sit on parallets.

 

 


Monday 4/20/2015

 

Don’t forget our own Meghan is O lifting every weekday but Thursdays at 1 pm. She will be offering special instruction and drills that will get you to that next level. Please drop in and take advantage of working out with a world  a class O Lifter.

Crossfit:

Warm up:

500 m row

75 pullovers, each

Mobility: Lunges etc.

Warm up #2:

3 rounds of:

10 air squats

10 push ups

10 sit ups, palms on the ground

Work out specific warm-up:

10 min. alternating  EMOM

11 KB SDHP 32 kg (24kg) that is not a typo…it’s 11

22 DU or 30 sec. of practice

 

Work out:

21,15,9,3

TTB

KB Thrusters 24kg (16kg)

This is a short wod…go hard!

O Lift:
Back Squats

back squats, on the 2:30 start interval
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ higher weight than 95%

 

Power Cleans
10 rounds, on the 90 second start interval of:
2 power cleans, start at 80% of your max power clean
Go up as necessary

Skills:

accumulate 500 double unders (Brenton)

 


Sunday 4/19/2015

Sunday Fun Day Endurance!

Warm up:

Coaches choice

Work out:

4 rounds on the 6 minutes of:

10 Burpee pull ups

20 slam ball  OH lunges 30 (20)

30 plate ground to overhead 25 (15)

1 rope climb or 10 ring rows

250 m row or 1 minute

Then…

4 rounds on the minute, 30 seconds of work, 30 seconds of rest of:

rope row

stair climb

KB swings

back squats with empty barbell

ladder

air ball burpees

empty bar bench press

 

 

 


Saturday 4/18/2015

Crossfit:

Warm up: Coaches choice

10 minute alternating emom:

10 ttb

5-10 ring dips

Work out:

20 KB snatches total 24kg (16kg)
50 ft lateral plank walk
10 Burpees
16 KB Snatches
40 ft lateral plank walk
10 burpees
12 KB Snatches
30 ft lateral plank walk
10 burpees
8 KB Snatches
20 ft lateral plank walk
10 Burpees

O Lift:

Split Jerk
6 x 2, on the :90 start
start at 75% and go up 20 lbs (10 lbs for the girls), down 20 (10) if you miss.

10 min emom:

Hang squat cleans:

Start at 60% of one rep max. one lift on the minute.

Skills:

HSPU’s

10-8-6-4-2-4-6-8-10


Friday 4/17/2015

 

Crossfit:

Warm up:

1000m row

Mobility: lunges etc.

Warm up #2:

3 rounds of :

10 wall balls, light

10 push ups, hands on wall ball

10 sit-ups with wall ball extended arms to heels

Set up stations and do 5 reps of overhead squats and snatches x2. Double unders between sets.

Five rounds on the 30 seconds of:

Snatches, 95 (65)

rest 30 seconds

V ups

rest 30 sec.

Over head squats 95 (65)

rest 30 sec

hand release pushups

rest 30 seconds

double unders

rest 30 seconds

Your score is total reps.

O Lift:

Snatch
10 rounds, on the 2 minute start interval of:
1 power  snatch + 1 hang  snatch
Do not set the bar down in between lifts.  Start at 65% of your max snatch.

Skills:

20 bar muscle ups

Or,  3 max sets of ctb pull-ups

Ring dips

 

 


Thursday 4/16/2015

Don’t forget our own Meghan is O lifting every weekday but Thursdays at 1 pm. She will be offering special instruction and drills that will get you to that next level. Please drop in and take advantage of working out with a world  a class O Lifter.

Crossfit:

Warmup
500 meter row

75 pullovers 4lb wb

Mobility : lunges etc.

 Warm up #2
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warmup
Alternating EMOM for 15 minutes of:
10 KB clean and jerks, 16-24 kg (8-16 kg) total
pullup warmup
12 goblet squats, 24 kg (16 kg)

Workout 
21-15-9 reps for time of:
pullups, chin over
kettlebell swings, 24 kg (16 kg)
ball slams, 30 (20)

 

O Lift 
Front Squat,

3 reps on the two minute, 6 rounds. Start at 75% of one rep max.

Strict Press
5 x 5 reps, on the 2:30 start interval
find your max 5 rep press.

Lets see who can beat me…

Skills:

20 minutes of goat work.

Endurance:

Teams of 2
Buy in
400m Run with plate (45/25)
200 Calories on Rower
100 Dumbell Thrusters (35/25)
10 Rope Climbs (sub: 20 wall walks)
100 Man Makers (35/25)
1 teammate starts the chipper
1 teammate will run 1 lap around the field + 3 burpees
Teammates switch when the runner completes the lap and 3 burpees
Buy out: 400m run (no plate)

Wednesday 4/15/2015

 

 

Crossfit:

Warm up:

1000 m row

Mobility:  lunges etc.

Warm up #2

3 rounds of:

10 air squats

10 push ups

10 V ups

Work out specific warm-up:

Set up your stations and do 2 rounds of five reps of each movement. 

Work out:

4 rounds for time of:
20 wall-ball shots, 20-lb.(14)
20 sumo deadlift high pulls, 75 (55)
20 box jumps 24 (20)
20 push presses 75 (55)
Row 20 calories
Rest 1 minute

O lift:

On the 90 sec. 8 rounds of:

two squat cleans starting at 60% of one rep max adding weight each round.

Skills:

10 minutes emom of 1 mu, rings or bar.

or 50 ttb, run or row a 150m  every time you have to come off the bar.

 

 


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