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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.

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15.5 Do and Re-do Sunday 1:pm final Open Wod, Lets Celebrate.


Sunday 3/29/2015

Crossfit Endurance:

10 Rounds of
150 Meter Waiters Walk , kb held with extended arm over head
15 Push Ups
15 KB Swings
15 Goblet Squats
150 Meter slam ball carry walk/run

400 m run after each round.

 

 


Saturday 3/27/2015

Crossfit: 22 Kill Chipper

 

Warm up: coaches choice

Partner workout, one partner works at a time. Partners do equal reps.

220 du’s

22 power snatches

22 kb sdhp 32kg (20)

22 ttb

22 shoulder to overhead

22 kb swings 24kg (16)

2 front rack lunges 95 (65)

22 pullups

22 burpee box jumps

22 oh squats 95 (65)

22 farmers walks, 40 feet =1 rep =1 440 per partner   24kg 20 kg (16kg 12kg)

O lift: 
10 rounds, on the 2 minute start interval of:
1 push jerk + 1 split jerk , start at 70% and go up as you can.

7 sets of 1 hang clean + 1 squat clean.

Skills:

3 rounds of:

10 ctb

10 ring dips

 

 


Friday 5/26/2015

 

There will be no endurance class Friday 5/26

 Crossfit: 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

500 m row

Mobility: lunges etc.

Warm up #2

3 rounds of:

10 air squats

10 push ups

10 sit ups

Workout specific warm up:

This is a gasser so be really warmed up.

For me, I would take at least 10 minutes to do:

2-3 sprint starts on rower

double unders 2-3 sets of 30-50

Get hips and quads ready, air squats, goblet squats, stretch Achilles/calves.

get shoulders ready, 10 push ups, 10 kb snatches each arm, light

Start loading barbell and do sets of three working up to workout weight.

Not in this order.

I would bounce around these movements but be really warm/hot to begin this wod.

Guys, If you have a hard time holding light weight in a good rack position, with all your fingers on the bar, consider taping your pinky and ring fingers together, this is a must for me.

Be careful on damper setting on rower. If you’re a endurance athlete,  go with a lower number and pick up the strokes per minute. If you’re a bigger taller athlete do the opposite. Start out hard on 1st round and go slower each 30 seconds. after 1st round just try and get through row so you can get to thrusters and do them unbroken.

This is a great wod that allows everyone to play.


Thursday 3/25/2015

I wont be able to be at The Bladium tonight for 15.5 viewing. I should be in tomorrow at 5am.

Scott


Thursday 3/26/2015

CrossFit:
Warmup
500 meter row

  Mobility  Lunges etc.

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

Workout Specific Warmup
Alternating EMOM for 15 minutes of:
10 burpees
150 meter row
5-8 ttb

Workout
3 rounds, on the 5 minute start interval of:
400 meter row
30 double-unders
20 abmat situps palms on the ground
10 kettlebell swings, 24 kg (16 kg)

O Lift 
make up  lift from this week.  Priority is yesterday

Skills

Please make up a team skills workout. Priority is yesterday

Endurance:

partner workout
2000m row (switch every 250m; while you wait to row you have to hold KBs in the farmers carry hold)
40 walking lunges; hold plank
15 KB swings; hold handstand against wall
50 mountain climbers; wall sit
20 push presses with KB; hold 1 10lb dumbbell out in-front of yourself lateral to ground
10 push ups; hold chin over on pull up bar
2000m row  (switch every 250m; while you wait to row you have to hold KBs in the farmers carry hold)

Wednesday 3/25/2015

CrossFit 

Warm-up
1000 meter row

 Mobility : lunges etc.

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

Workout Specific Warm-up
EMOM for 12 minutes of:
10 russian kettlebell swings, 24+ kg (16+ kg)
pullup warmup
20 double-unders

Workout :
As many rounds in 20 minutes of:
2 rounds of:
10 pull-ups, if you can do muscle ups, 2-3 per round,  bar muscle ups do 3 per round.
10 V-ups

10 overhead squats 95 (65)

If you can’t do 2-3 mu’s in 90 seconds do pull-ups

After the 2 rounds, take exactly 1 minute off.  Repeat until the 20 minutes is up.

O Lift 
10 rounds, on the 2 minute start interval of:
3 position snatch

Pos 1 – above knee hang squat snatch
Pos 2 – below knee hang squat snatch
Pos 3 – squat snatch from the ground

5 x 5 of clean grip shrugs @ 120% of your max clean

Skills:

5 rounds, not for time of:
10 ttb

30 double unders


Tuesday 3/24/2015

Benchmark Tuesday

500 m row

Mobility: Lunges etc.

Warm up #2:

3 rounds of:

10 squats with slam ball

10 ball slams

10 ball slam sit ups (overhead to heals)

Work out specific warm up:

Set up your stations and do 3×5 of each movement.


Crossfit:

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box (20″)
10 Sumo-deadlift high-pull,  95 (65)
10 Thruster, 95 (65)
Rest 1 minute

your score is total time minus 4 minutes of rest.

BrettWoodHero_th.jpg

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

O Lift:

On the two minutes 5 rounds of heavy back squat doubles.

If you did this last week start at 70% of your max that day.

Skills:

5 rounds not for time of:

3 rope climbs

200 m run or row

Endurance:

Cards Crossfit: 2  rounds

Hearts pull-ups

Diamonds  push ups

Spades squats

Clubs V ups

 


Monday 3/23/2015

Crossfit:

Warmup
550 meter run

Mobility: Lunges etc.

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

Workout Specific Warmu
Alternating EMOM for 16 minutes of:
10 Barbell thrusters, 95 lbs (65 lbs) 1st round empty bar
pullup warmup, 10 ring rows, 5-10 ttb, 5-10 pullups, 5-10 ctb pullups
10 overhead squats, 95 lbs (65 lbs) 1st round empty bar
6-10 dips, parallel bars or ring, practice proper kip.

Workout:
3 rounds for time of:
400 meter run
20 wall ball shots, 20 lbs (14 lbs)
10 pullups, C2B if you can

O Lift: 20 min EMOM

on the two minutes find your 3 rep max of dead lift.

Start at 70%

Skills:

5 rounds not for time of:

10 ttb

10 ring or parallel bar kipping dips


We're on for 15.4 Sunday 1pm 3/22/2015 Come out and have a beer and cheer on your friends


Sunday 3/22/2015

 

Endurance:

1 mile run

1000 m row (sprint)

100 double unders

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb. (95#)
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb. (65)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball (14)
50-yard sprint
34 pull-ups
50-yard sprint

For the overachievers, run 100 meters instead of the prescribed 50 meters.

HERO-Crain_th.jpg

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

 

 


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