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Bladium Crossfit

 Bladium Crossfit expansion open for WODs!

bla.jBladium is pleased to announce our brand new box!  We now have 5500 square feet of private indoor space and another 10,000 of outdoor training area.  This created a spacious WOD area, new lifting area, open mobility space and tons of room for outside CrossFit fun in the sun.

Not only do we have new space, but lots of new equipment. Checkout the new rig, rings, kettlebells, slamballs, and rowers.  The list doesn’t stop because every week we add more equipment.

If you have a busy schedule, you’ll find the eight classes per day and child care great for you.

We schedule 8 WODs per day, Monday through Friday. Need to come in on your own? That works too because we have open gym all day.  There are morning WODs and clinics on the weekends.

CrossFitting at Bladium allows you to enjoy as many WODs as you want, along with any other Bladium group excercise classes.  You can WOD and follow it with a yoga class.   You might like to take a spin RPM class on  your recovery day, or put on your dance moves at Body Jam class.

No other CrossFit gym gives you so many WODs and exercise classes for your CrossFit dollars.

Come in for a free week of programs designed by a Crossfit Games gold medal winner.

Contact Scott Olson at denverxfit@bladium.com to sign up.

CrossFit World Champion & Games Competitor as Director

Bladium Sports & Fitness is thrilled to have Scott Olson as the CrossFit director. Scott is a five time Crossfit games competitor and three time gold medalist.

His commitment to CrossFit translates directly into a training program appropriate for all athletes: beginners and competitors. His passion to help athletes succeed makes him the perfect fit as Coach and Director. His expertise will take you to the next level.

Check out Scott’s interviews here.

 

 

News & Announcements


New web site 6/19/2017

Please use our new website:

https://www.bladiumcrossfitdenver.com/#home-section


Friday 6/16/2017

 

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Shane

https://usat.ly/2ssHkzv

Great read. Most crossfitters know this but good to be reminded.

Crossfit:

Warmup:

 

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of :

10 goblet squats

10 KB C&J

10 push ups

set of strict dips

Workout warmup:

Power clean

Warmup power clean then:

10 min EMOM:

5×3 working up to beginning workout weight

5×1 working up to a very heavy PC.

Workout:
AMRepsAP 4:00:
400m Run or 500/400 m row
15 Burpees Over Bar
Max Power Cleans (115/75)
Rest 3:00
AMRAP 4:00:
400m Run or row
10 Burpees Over Bar
Max Power Cleans (135/95)
Rest 3:00
AMRAP 4:00:
400m Run or row
5 Burpees Over Bar
Max Power Cleans 155/115

Your score is total Power cleans

O lift:

Bench Press

5×5 on the 3 min

Start at 70% and work up to a heavy 5 rep max for the day.

Skill:

5 rounds of

3 wall walks

15 GHD situps


Thursday 6/15/2017

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Strong ladies, Trish, Susie, and Melanie.

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

1500 m partner row

Workout Warmup:

10 CTB pullups or 3 ring or BMU’s

10 kipping dips

10 kipping HSPU

10 GHD’s

Workout:

Workout
4 rounds for time of:
10 pullups
15 wall ball shots, 20 lbs (14 lbs)
20 Ball Slams
400 meter run

5:15 Endurance:

Workout
5 rounds for time of:
10 pullups
15 wall ball shots, 20 lbs (14 lbs)
20 ball slams
400 meter run

O lift and Skill:

Make up a lift and skill you missed this week

 


Wednesday 6/14/2017

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Michael Rowley is back!

Crossfit:

Warmup:

500 m row or run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball pullovers

 

Workout warmup:

10 min to get your DL warmed up to your workout weight.

5 sets of 3, run a 150 between sets.

Workout:

On The 3:00 min for 7 rounds. (21 min)

4 Deadlift (Heavy) 70% ish.

8 Burpee Box Jumps (24/20)

150 m run

O lift:

Clean
10 rounds, on the 2 min

1 power clean + 1 hang clean + 1 hang squat clean
Start at 70% of your max power clean and add weight  as you can.
Link all the lifts

Skill:

10 high box jumps

10 CTB pullups

5 rounds


Tuesday 6/13/2017

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Two president namesakes Kennedy and Lincoln.

Crossfit and 5:15 am endurance

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

Two rounds of:

80′ waiters walk

40′ bear crawl

30 KB snatches

20 goblet  squats

10 push ups

5 strict pullups

Workout Warmup:

10 min alternating EMOM

Pullup warmup

25 DU’s

Workout:

LOLA

5 Rounds For Time

30 Double Unders

20 Knees-to-Elbows

10 Handstand Push-Ups

5:15 Endurance:

5 rounds
10 burpees
10 single arm KB thrusters (switching hands at 5 reps)
15  SDHP 75/55lb
15 V-ups
150 m run

O lift:

Snatch

10 rounds on the 90 sec. 1 hang squat snatch+ 1 squat snatch from the ground+ 1 snatch bal.

Skill:

5 rounds of:

10 dips (ring if possible)

10 pistols

 


Monday 6/12/2017

 

 

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Larry and Mia

Crossfit:

Warmup:

500 m row or 4oo m run

Mobility:

CS/stretch

B warmup:

3 rounds of

10 ring rows

10 ball slams

10 pushups

10 slam ball situps, pullover style.

Workout warmup:

We’ll take 15 minutes to find a one rep max for Bench Press

Suggested rep scheme:

1×10@33%
1×8@50%
1×5@70%
1×3@80%
1×1@90%,1×1@95%,1×1@100+% …

Workout:

10 rounds for time of:
5 squat cleans 135/95
150 meter run

O lift:

Back squat

5×5 85%

Skill:

Max set of Ring or Bar MU’s on the minute for 10 minute. Try and keep the same rep count for each minute.


Sunday Funday 6/11/2017

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Crossfit Endurance:

Warmup:

Coaches choice

Workout:

Run 4x400m

On the 5 min, run one 400 as fast as you can. Try and maintain the same pace for all 4 runs.

Then:

As many rounds in 25 minutes of:
3 Evil wheels
5 goblet squats 32/20 kg
7 Russian KB swings 32/20
9  HR pushups
11 lateral jumps over barbell


Saturday 6/10/2017

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Pete

Crossfit and 9:15 O lift with Erik:

Warmup:

500 m row or 400 m run

Mobility:

CC/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMOM of:

Snatch, 1 hang SS + 1 Snatch Bal

25 DU’s

Workout:

Partner
For Time:
1000 m Row
200 Double Unders
100 Bench Press (95/65) RX+(135/95)
100 Power Snatch (75/55) RX+(95/65)
100 Goblet Squats (24/16kg)
200 Double Unders
1000m Row
All reps split between partners.
One works while one rests.


Friday 6/9/2017

 

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CrossFit:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 pushups

10 sit ups

set of dips

Workout Warmup:

take 10 min to warmup your thrusters and bar movement you will be doing for the WOD

Workout:

12 Min AMRAP:
12 Thrusters 75/55
12 Pullups or 6 CTB or 3 BMU
12 KB swings 24/16kg

O lift:

Clean and Jerk
10 rounds, on the :90 start interval
1 power clean + 1 hang squat clean + 1 split jerk
Start at 70% and go up as you can.

Bar does not touch the ground between lifts.

Skill:

15 min of goat work


Thursday 6/8/2017

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Sean

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

40′ bear crawl

30 goblet squats

20 mountain climbers

Workout warmup:

partner row, 20 sec row- switch with partner-start on 30 sec for 1500 m.

Workout:
5 min AMRAP
5 wall balls ( 20/14 | Rx+ 30/20)

5 burpees

Rest 2 min

5 min AMRAP

5 wall balls ( 20/14 | Rx+ 30/20)

20 Russian twists (45/25 lb plate)

Rest 2 min

5 min AMRAP

5 wall balls (20/14 | Rx+ 30/20)

150 m run

5:15 am Endurance:

5 min AMRAP
5 wall balls ( 20/14 | Rx+ 30/20)

5 burpees

Rest 2 min

5 min AMRAP

5 wall balls ( 20/14 | Rx+ 30/20)

20 Russian twists 45/25 lb plate

Rest 2 min

5 min AMRAP

5 wall balls (20/14 | Rx+ 30/20)

150 m run

O lift and Skill:

Make up a lift and skill you missed this week


Wednesday 6/7/2017

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Jack and Jackie finishing up Murph, Derek pacing them.

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 supermans

10 hallow rocks

10 planks, alternating forearm to plank, (push-up position)

Workout warmup:

10 min EMOM of

25 DU’s

10 DB snatches

Workout:

3 Rounds:
5 Strict Handstand Pushups, no kipping. Mod, use bumpers + ab mat if you cant do from the ground. If you cant stand on your hands, do 15 perfect pushups.
5 Strict Pull-Ups (use alternate grip), Mod use bands but no kipping

10 Dumbbell Strict Presses, single arm 5 each arm 50/35.

10 DB Bent Over Rows (each arm) on box jump. 50/35

50 DU’s

Sub KB’s if we get short on DB’s 24/16kg’s

O lift:

Snatch

10 rounds on the 90 sec. 1 hang squat snatch+ 1 squat snatch from the ground+ 1 snatch bal.

Skill:

5 rounds of:

10 alternating pistols

12 GHD situps


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