Bladium Crossfit

News & Announcements

200 member party!

Join us on May 17th @ 6pm for our 200 member party. It will be on the basketball courts. Few details…

• 1$ beer
• Bring an Appetizer
• Bring your kids
• Free child care available

We are using SocialWOD! Its totally FREE and a great way to track your WOD’s done here at Bladium CrossFit.  

• Go to bladiumcrossfit.socialwod.com 
  
• Claim your profile.
• Track your WODS!

NEW SCHEDULE! Starting 5/1/13

• We have a Foundations class @ 8am on Saturdays. This class will go over basic and essential movements to make you better at CrossFit. Not only for beginners! We encourage even seasoned CrossFitters to come.
• We will also have an Endurance class at 8am on Sundays.

CrossFit Kids Punch Cards now available!

Thursday 5/23/13

60 Double Unders
Then…

21-15-9
Thrusters 95/65
V-ups

Then…
60 Double Unders

M1: 85/65
M2: 75/55
M3: 55/45

“Sleeping 8 hours or more a day makes you bullet proof.
Yes, if you sleep more than 8 hours a day, bullets will not harm you and you will be able to control the minds of those around you.”
-John Welbourn-

Ahhh the smell of new rubber

We got a GHD and a Reverse Hyper. We are excited.

Wednesday 5/22/13

10-9-8-7-6-5-4-3-2-1
Deadlift 225/155

1-2-3-4-5-6-7-8-9-10
Box Jump

M1:185/133
M2:155/105
M3:135/95
M4: 115/80

Its a muscle up party and Clancy showed up!! Congrats Clancy.

Also we got some new mats. Not as cool as muscle ups but still pretty neat-o.

Tuesday 5/21/13

Start with 4 min AMRAP
“Mega burpee”= Burpee + 3 push ups +2 squats (before clap)

Use a partner to count reps and keep time.

DO NOT TRY AND DO ALL IN ONE DAY. Try to complete at least 5-6 within the hour. These are just ideas for ‘max effort’ stuff.

Max effort 1 mile run (to 29th and back)
Max effort 500m row
Max effort 1000m row
Max push ups in a minute
Max consecutive push ups (no dropping off of toes)
Max sit ups in a minute
Tabata Squats (20 seconds on 10 seconds off 8 rounds)
Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)
Max consecutive strict pull ups
Max weight from the ground to overhead (Clean and Jerk)
Max weight deadlift
Max weight overhead squat (Jerk)
Max consecutive double unders
Max height box jump
Max weight turkish get up
“Annie” 50-40-30-20-10 Double unders and sit ups

Alex and Mitch got muscle ups! But these photos are staged cause they got 1 muscle up.

Monday 5/20/13

6 rounds
AMRAP 30 second stations of each:
clean jerk 135/95 (Clean counts for 1 Jerk counts for 1)
Box Jumps
KB swings 24/16
Burpees
-Rest 2 min between rounds
M1:115/80
M2:95/65
M3:65/45

Measuring off for our new space.

There is a small person over Alex’s shoulder. The distance shows the 194ft length that our NEW CROSSFIT SPACE will span

Sunday Endurance 5/19/13

Wear your running shoes and show up early! Class is gonna start exactly at 8am!

Saturday 5/18/13

WOD

2 Building laps (Buy in)

Then….

8 Rounds
10 OH walking Lunges w/Plate 45/25
10 G2OH w/Plate

Then

1 mile Run (Buy out)

200 Member Party!

Dont Forget our 200 member party tomorrow!

Join us on May 17th @ 6pm for our 200 member party. It will be on the basketball courts. Few details…

1$ beer
Bring an Appetizer
Bring your kids
Free child care available

Dan will bring the beer.

Friday 5/17/13

“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
 * EMOM do 1 Hand Stand Push Up

M1: 135/95
M2: 115/80
M3: 95/65
M4: 75/55

I hate hearing this – its usually at the end of a WOD, when someone just crumpled to the floor, dead last by minutes, breathing hard while classmates go up to congratulate.

“Dude, that was awesome, way to fight through”, “You did SO good!”, “That was amazing, great job today”, “Good job finishing, way to not give up!”

“Yeah, but I scaled”

As if scaling is something to be ashamed of, as if scaling is for the weak and the untrained.

As if scaling means you didn’t do the workout – or your workout was less worthy because you scaled.

It isn’t.

We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals atThe CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?

Scaling is how you get from where you are now to your future kickass self.

Scaling is how you stay safe and healthy.

Scaling is how you finish the workouts and feel obliterated after, using a band instead of just staring at the bar for 10 min willing yourself to get a pullup.

Scaling is how you improve your technique and learn to lift heavier.

Scaling, is not, however, something to be ashamed of or something that you can use to write off your WOD as a poor performance.

So next time you are crumpled on the floor gasping for air, be proud that you choose the right scale for you.

Be proud that you killed the WOD, and that the WOD killed you.

We have a new challenge!

Thursday 5/16/13

Thursday 5/16/13

 Row 3k
Rest 5 min
Run 1 mile
Rest 5 min
250 Double Unders

M1: 2k row /125 attempts jump rope
M2: 2k row/ 75 attempts

David Foster Wallace – This is water (Kenyon College, Commencement Speech, 2005)

Wednesday 5/14/13

5 Rounds
5 Wall Walks
10 OH Squat 75/55
15 Bent Over Row

M1: Bar
MM: PVC

“The reason fat men are good natured is they can neither fight nor run.”
-Teddy Roosevelt-

Tuesday 5/14/13

15 MIN AMRAP

12 KB SDHP 24/16

12 KB weighted Sit-up

12 Burpees

M1:20/12

M2:16/10

M3:12/8

MiniFit