Like Bladium Alameda CrossFit on Facebook Try Us For Free

Bladium Crossfit

Bladium CrossFit is a fitness training program with workouts consisting of constantly varied functional movements executed at high intensity.
Click Here for more info.

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


Benchmark Tuesday7/72015

Crossfit:

Warm up: 500 m row or run

Mobility: lunges etc.

Warm up #2:

3 rounds of:

10 goblet squats

10 KB snatches

10 KB sit-ups, extended arm.

Strength:

Warm up your back squat to 50% of one rep max.

Then on the two minute interval

5X5 back squat add 10-20 lbs. per round

Work out:

Cindy:

20 min AMRAP

5 pull ups

10 push ups

15 air squats

(use yoga mats for chalky hands please)

Endurance:

one mile run or 1600m row

3 rounds of:

10 ball slams

10 wall walks

10 lunges each leg with slam ball overhead

one mile run or 1600 m row.

O lift:

20 min EMOM:

power clean one lift per minute. Add weight each round, if you miss take off 20% and continue.

Skills:

5 rounds of:

5 strict pull ups or 2 strict MU’s

5 strict dips, ring or parallel bars.

 


Monday 7/06/2015

Crossfit:

Warm up:

500 m row

60 pullovers

Warm up #2

2 rounds of:

10 air squats

10 push ups

10 v ups

10 mountain climbers

Work out warm up:

10 min alternating EMOM:

10 KB SDHP

10 KB thrusters, 5 each arm

Workout 

21-15-9
deadlifts, 225 lbs (155 lbs)
box jumps, 24″ box (20″ box) RX is jump not step up.

hand stand pushups,

RX is hands even with head, if you use abmat use  25 lb plates for your hands.


Sunday Funday 7/05/2015

Crossfit Endurance:

Warm up: coaches choice

Work out:

1500 m row, then

Two rounds of:
20 walking lunges
20 pull-ups
20 box jumps, 20-inch box
20 double-unders

20 air squats

20 ball slams
20 ttb
20 kettlebell swings, 20kg(16kg)

20 wall-ball shots, 20(16)
20 sit-ups
20 hang squat cleans 95(55)

2 rope climbs, 15-ft. rope

Every 5 minutes run 400 m.


Saturday 7/04/2015 HAPPY INDEPENDENCE DAY!!

Independence day WOD:

Warm up:

1000 m row or 800 m run

Workout: Teams of four

???? reps total. One person works at a time.

Everyone must do at least 10 reps of every movement(exceptions, HSPU, MU’s, DU’s)

2000m row buy in

wall balls

ball slams

anything KB 24/20 (16/12)

pull ups

ttb

bar mu’s…3 points

ring mu’s…5 points

strict press 75(45)

SDHP 75 (45)

box jumps

pull overs

DU’s 20 max per turn

rope climb

HSPU… 2 points


Friday 7/3/2015

FORTH OF JULY SCHEDULE:

THERE WILL BE ONLY ONE WORKOUT AT 8AM. COME WEAR YOUR RED WHITE AND BLUE FOR A SPECIAL WOD.

No endurance in the park today.

Crossfit:

Warm up:

400 m run

Mobility: lunges etc.

Warm up B:

3 rounds of:

10 wall balls, light

10 push ups

10 wb sit-ups, over head to heals.

Work out warm up:

10 min alternating emom of:

2 shoulder presses, add weight each round

20 double unders

Workout  
AMRAP 15 minutes of:
20 Double-unders
7 Box Jumps 24’/20′
5 Knees to Elbows
3 Power Cleans 135/95

Endurance:

No endurance today

O lift:

On the 2.30, 4 sets of 3 dead lift. start at 70% and add weight as you can.

Skills:

50 ctb pull-ups, every time you drop run a 150


Thursday 7/2/2015

FORTH OF JULY SCHEDULE:

THERE WILL BE ONLY ONE WORKOUT AT 8AM. COME WEAR YOUR RED WHITE AND BLUE FOR A SPECIAL WOD.

We had many Fran PR’s yesterday!! Most notable were a sub 5 minutes by Jenn Kimbel and a incredible  sub 3 minutes by Keith Montoya! Great work everyone!!

Crossfit:

Warm up:

400 m run

50 partner pullovers

Warm up B:

2 rounds of:

10 air squats

10 push ups

10 sit ups

10 mountain climbers

5 strict pull-ups

Work out warm up:

pvc mobility

5×3 overhead squats work up to work out weight

25 du’s in-between sets

warm up dips

Workout:

200 meter sandbag carry buy in.
21-15-9 reps for time of:
overhead squats, 75lbs (55 lbs)
ring dips

Endurance:

Sleds and sandbags

O lift and Skills:

make up a lift you missed this week.


Wednesday 7/01/2015

Crossfit:

Warm up: 400 m run

Mobility: lunges

Warm up B:

3 rounds of:

10 air squats

10 push ups

10 v ups.

10 min emom:

jerk, push or split jerk from racks

 

Work out:

4 rounds, on the 5 minute start interval of:
3 squat cleans, 70% of you max clean
9 TTB
400 meter run

your score is time worked for each interval, combined.

O lift:

Bench Press:

Take 10 minutes to warm up then sets of:

5-3-2-1-1

If you did this last week, make sure you go up by at least 5 lb’s  per set. Go for a PR on the last two singles.

Skills:

As many MU’s as you can do in 10 min. Pace for no failures

Alternate skill, as many bar MU’s as you can do in 10 min. Pace for no failures.

Third alternate: 3 rounds of 10 strict dips, 5 strict pull-ups.


Benchmark Tuesday 6/29/2015

Announcement:

Saturday July 4th we will have one class at 8 am.

Crossfit:

Warm up:

500 m row

60 pullovers

400 m run

Mobility: lunges …

Warm up B/work out warm up

15min alternating emom:

Row, 100 meter sprint start

5 thrusters working up to work out weight

Pull up warm up

Work out:

FRAN

21-15-9

Thrusters 95 (65)

Pull-ups, chin over

 

Endurance:

Partner WOD 1
30 Medball Cleans, partner holds medball overhead
30 Squats, partner holds the bottom of the squat
30 Sit-Ups, partner holds a v-up
30 Wall Balls 20/14, partner holds wb in front with their arms stretched out
30 Burpees, partner holds the pushup position 

*  While you do the medball cleans, your partner holds the medball overhead until you are done.  Then your partner will perform medball cleans while you hold the medball over your head.  When both have finished this exercise, you move on to the next one.  If at anytime your partner can’t hold the waiting position, you both must stop working until both can continue. 

 Partner WOD 2
10 GTO 95/65
Y2Y Box push

20 sit ups
Complete a whole round before your partner goes. 1 person works at a time.

(go for rest of class)

O lift:

Squat Snatch
10 rounds on the 90 seconds, start at 70% and add weight as you can (no more than 10 lbs at a time)

Skills:

Partner sled drag or push 135 (95)

2-3 partners take turns pulling or pushing the sled around the building. If you have time do two laps.


Monday 6/30/2015

Crossfit:

Warm up:

400 m Run

Mobility: lunges etc.

Warm up B:

10 air squats

10 push ups

10 wall balls

10 ball slams

10 min. EMOM

hang squat clean

2 reps on the minute, start at 50% of one RM. Add weight as you can.

Work out:

4 rounds

40 Russian KB swings 24kg (16kg)

30 WB 20 (14)

20 ball slams 30 (20)

O Lift:
Back Squat: take 5-10 min to warm up, then:
5 x 3 on the 2 min.
start at 60% one rep max, add weight, get heavy on last set.
Skills:
5 rounds
5-10 strict pull-ups
150 meter run

Sunday Funday 6/28/2015

Sunday Endurance

Warm up, coaches choice.

Work out:

10,9,8,…1

ball slams

abmat sit-ups, palms on the ground

100 m sandbag carry after each round.

After everyone finishes, take a 3 min break

Then everyone starts this wod at same time.

10 rounds of:

5 Pull-ups
10 Push-ups
15 Air Squats

One Mile run or 2000m row

10 more rounds of:

5 Pull-ups
10 Push-ups
15 Air Squats


Saturday 6/27/2015

Crossfit:

1000 m row

65 partner pull overs

Mobility…

Warm up B:

10 air squats

10 push ups

10 sit ups

10 ttb

10 pull ups

20 mountain climbers

30 double unders

10 min emom

1 strict press on the minute for 10 min. From ground or racks.

add 5-10 lbs. per round.

Partner Work out:

100 Box Jumps (24″/20″)

90 sit ups (palms on the ground)

80 double unders (160 singles)

70 Air Squats

60 Deadlifts 155 (105)

50 KBS (24/16kg)

40 HSPU

30 TTB

20 Push Ups

10 Clean & Jerks (155/105)

Only 1 partner working at a time, prefer equal reps but you can divide as necessary

O lift:

Front Squat, warm up to 60% then 5 sets of 3 reps working up to a heavy triple.

Skills:

20 bar muscle ups or 10 min of practice.

Or 3 max sets of CTB pull ups.


.