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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


Thursday 9/3/2015 Labor Day Schedule one WOD at 8am

WE WILL HAVE ONE COACHED WORK OUT ON LABOR DAY, 8-9 AM 9/7/2015

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Chersten, Travis, Marcus, Jen.

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Tim, Christian, Drew, Craig.

Crossfit:

Warm up:

500 m row

Mobility: Lunges etc.

B warm up:

3 rounds of:

10 partner wb

10 partner pull overs

10 push ups

Work out warm up:

10 min alternating emom of:

25 double unders

pull up warm up.

Work out:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups CTB if you can
Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20)

Endurance with Michael

O lift and Skills:

Make up a lift and skill you missed this week.

 


Wednesday 9/2/2015

Crossfit:

Warm up:

500 m row

Mobility: Lunges etc.

B warm up:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball sit ups, behind head to heals

Work out warm up:

10 min alternating emom of:

2 mu’s or 4 ctb pull-ups or 6 chin over

3 squat cleans and jerks (push or split) working up to work out weight

15-12-9 reps for time:
Power Clean 155/115
Front Squat 155/115
Jerk 155/115

This will be heavy for a lot of you. Modify accordingly but this is a strength work out, so go as heavy as you can. Singles on the PC would be very appropriate.

O lift:

Bench press: warm up to 75% then 3-3-3-2-1, adding weight as you can

Skills:

2 rope climbs on the minute for 10 min.


Benchmark Tuesday 9/1/2015 "FGB"

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Brenton, Dave, Katie, and Shelby ready to crush.

 

Crossfit:

Warm up:

500 m row

50 partner pull overs

Mobility: Lunges etc.

B warm up:

3 rounds of:

10 goblet squats 16 (12)

10 SDHP same Kettlebell

10 strict presses (5 each hand)

Work out warm up:

10 reps of each movement

Work out:

Fight Gone Bad, 3 rounds

The stations are:

  1. Wall-balls (20/14)
  2. Sumo deadlift high-pull 75(55)
  3. Box jump 24( 20)
  4. Push-press 75(55)
  5. Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Endurance with Michael.

 

O lift:

5×3 of squat snatch. start at 50% of one rep max and add weight as you can.

Skills:

30 GHD sit ups

30 GHD back extensions

 

 


Monday 8/31/2015

Crossfit:

Warm up:

500m run

Mobility: lunges etc.

B warm up:

3 rounds of:

10 kb thrusters,

10 kb swings

10 kb sit-ups, extended arm.

Work out warm up:

10 min alternating emom of:

5 HSPU

25 double unders/30 seconds of practice.

Work out:

Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (24kg/16 kg)

10 Single Arm Kettlebell Push Press (24/16 kg – 5 each arm)

300 Meter Run, down the north side of the building past 250 meter mark to the brick ledge. and back.

If you start your 300 m run before the 15 min mark you get credit for it.

O lift:

Overhead Squats
6 x 2 reps, on the 90 the 90 sec. interval.
75% of one rep max

Snatch Balance
6 x 2 reps, on the 2 min.
70% of OH squat max, as close to it and be able to perform the move properly.

Skills:

Accumulate 20 strict pull ups and 20 strict dips on rings.


Sunday Funday 8/30/2015

 

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Jess, Dan O, Susie, Duncan ready to rock and roll at Expansion games.

Crossfit Endurance:

Warm up:

Coaches choice

Work out:
In teams of two, with only one partner working at a time…
Complete as many reps as possible in 6 minutes of:
Wall Ball Shots, 20 (14)

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:
Rowing

Rest until clock hits 16 min. then…

Complete as many reps as possible 6 minutes of:

Sand bags over shoulder, Blue (red)

Rest until 24 min on the clock then…

Complete as many V-ups in 6 minutes as possible

B.

5 rounds of :

200 m run

10 KB thrusters, 5 each arm 20kg (12kg)

10 box jumps, please jump if you can

20 lunges, 10 each leg

 


Saturday 8/29/2015

O lift and Skills at 9am.

Crossfit:

Warm up: Coaches choice

Work out warm up:

3 sets of 3 to warm up strict press to 65% of max press. Warm up your TTB’s in-between sets.

10 min emom
Strict shoulder press. Start at 65% go for a one rep max.

Use racks and jerk boxes if necessary.

Work out:

Partner work out.

Complete as many rounds and reps as possible in 15 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 TTB
15 Burpees

Partners alternate each round.

9am O lift and skills:

Warm up:

PVC, pass through and around the worlds, then 2 sets of 10 wall balls 20 (14), 10 kb snatches each arm 16 (12)

We will warm up our OHS to 50% of one rep max working on arm extension, posture, bar position, and foot position then:

Overhead Squats, start at 50% of 1RM
5-5-5-2-1 reps, on the 2 min.

To be effective at OH squats you must get used to the higher center of gravity.

Please come to this important O lift session so we can get you dialed in on your OH Squats.

Skill:

Bar or ring goat work

HSPU’s

Not for time

10 extended range, 10 strict, 20 kipping.

 

 

 


Friday 8/28/2015

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Team Ben, Ian, Mel, and Melanie.

Crossfit:

Warm up: 500 m row

Mobility: lunges etc.

B. warm up:

3 rounds of

10 partner wall balls

10 pull overs

10 ring rows

Work out warm up:

10 min alternating emom of:

150m row/sprint

5 front squats, work up to a heavier weight than work out weight.

Work out:

3 Rounds for Time

30 FSQ 115 (75)

15 Pull-Ups

O lift:

PF back squat program or:

SDHP, 5×5 get heavy, make it hurt on last set.

Skills:

3 sets of 50 double unders.


Thursday 8/27/2015

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Expansion Games 3rd place. Nick, Holly, Liz, Stephan

Congrats Studs!

Crossfit:

Warm up: 500 m run

Mobility: Lunges etc.

B Warm up :

3 rounds of:

10 ring rows

10 push ups

10 ball slams

Work out warm up:

Jump rope warm up, 30 seconds of work 3o seconds of rest.

singles, alternate step, backward, double unders, alternate step, double unders, singles, double unders.

Warm up dead lift, 3×3 up to work out weight. (5 min)

Work out:

Tabata style, 20 seconds of work, 10 seconds of rest for 8 rounds.

Instead of doing each movement 8 consecutive times we will do the four movements consecutively 8 times with one minute rest after each round.

Perfect Push-ups
Deadlifts 185/125
V-ups
Ball slams 30 (20)

Score is total reps.

Endurance with Michael

Come see what Michael has in store for you.

O lift and Skills:

Make up a lift and skill you missed this week.

 

 


Wednesday 8/26/2015

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Congrats to Expansion Games 2nd place finishers.

Mike, Trish, Hope, Jake.

 

Crossfit:

Warm up:

400 m run

50 partner pullovers

Mobility: Lunges etc.

B. warm up:

3 rounds of:

10 kb front rack lunges, use a heaver kb each round

10 push ups

10 roll-ups

Work out warm-up

10 min emom:

push jerk singles,(from racks) start at 60% add weight as you can for a heavy single.

Work-out:

21-15-9 reps for time of:
Power Clean 115 (65)
Front Rack KB Lunge 32 kg (24kg)
Push Jerk 115 (65)

If you can push jerk more than 185(125) use 135 (95)

O Lift:

PF Squat program if not completed

Bench press: Start at 50% of max, add weight as you can.  5-5-3-3-2-take 20% of weight off and do a max set.

Skills:

max muscle ups in 3 min. rest 3 min. repeat.  Bar or Ring

Sub. strict pull-ups+ equal amount of strict ring dips.

 

 

 


Benchmark Tuesday "Rahoi"

 

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EXPANSION GAMES 1ST PLACE.

Cat, Pat, April, Derek

Congrats!!!

Crossfit:

Warm up: 500 m run or row

Mobility: lunges etc.

B. Warm up:

3 rounds of:

10 wall balls, light

10 push ups

10 sit ups

Skill/warm up:

12 min alternating EMOM of:

7 ring dips/30 seconds of practice

150 m row

7 TTB

Work out: “Rahoi”

12 min. AMRAP

12 Box Jumps, please jump vs. step up if you can (24 in/20 in)

6 Thrusters (95 lbs/65 lbs)

6 Bar-Facing Burpees

 

 

namesake photo
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Endurance:
Something special with Michael
O Lift:
7 rounds on the 90 seconds of 1 push jerk+1 split jerk. Start at 50% and get as heavy as you can while maintaining proper form.
Skills:
5 rounds of:
2 rope climbs
25 double unders

Monday 8/24/2015

Warm up:

500 m row

50 partner pullovers

Mobility: lunges etc.

B. Warm up

3 rounds of:

10 walking lunges

10 push ups

10 ring rows

Work out warm up:

10 min emom:

Squat clean, start at 50%, go for a heavy single.

9-6-3 reps of:
Front Squat 185/125 or 20% less then heaviest lift on AMRAP. Both are RX.

Bar Muscle-up, (mod, 21, 15, 9, pull ups, ctb if you can)

O Lift:

On the two minutes, 5 sets of 3 overhead squats work up to a heavy triple.

Skills:

20-30 strict HSPU. If you have to use ab-mats that’s fine, just do them.


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