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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


Friday 7/31/2015

THERE WILL BE A ONE HOUR “O LIFT” AND SKILLS SESSION THIS SATURDAY AT 9 AM AND GOING FORWARD.

WE WILL BE WORKING ON POWER CLEANS THIS SATURDAY AND TIME PERMITING SOME WORK ON THE PULL UP BARS.

Crossfit:

Warm up:

400 m run

50 partner pullovers

Mobility: lunges etc.

Warm up B:

3 rounds of:

10 goblet squats

10 kb snatches

10 kb extended arm sit ups

Work out warm up:

spend 5 min warming up overhead squat with PVC.

10 min alternating emom:

2 sets of two position snatch, 1st from hang, 2nd from ground. Hold catch for 2 seconds. Four snatches total each minute, work up to workout weight.

KB push press 5 reps each minute (2 kb’s).

Work out:

21-15-9

Overhead squats 95 (55)

HSPU

Endurance:

Meghan in the park

O lift:

Squat, if your doing P. F. Russian squat program do that. Or, 5×5 of overhead squats. start at 50% of one rep max and add weight as you can.

Skills:

Do as many ring mu’s in five minutes as you can, rest 3 minutes and repeat. If you can’t do ring, do bar, if you can’t do bar do chest to bar pull ups and equal amount of ring dips.

 

 


Keep your calendars open 8/22/2015 Expansion Games will be a fun event for all!


Thursday 7/30/2015

Crossfit:

Warm up:

500 m run

Mobility: lunges etc.

Warm up #2

2 rounds of :

10 push ups

10 pull-ups

25 double unders

10 ball slams

10 v-ups

Work out warm up:

Get your gear together. PLEASE wear hand protection for pull ups!!!

 

Race to 500 Reps – 3:00 to complete each (1 min. rest between sets)

100 Push-Ups

100 Double Unders

100 Pull-Ups

100 ball slams

100 Abmat Sit-ups

Score is time to complete all movements, or total reps if you do not complete any segment.

Endurance:

1 mile run or 1500 m row

20 min AMRAP

yellow to yellow walking lunge with 10# plate

20 box step ups

10 wall balls

20 knees to elbows

10 wall walks or 30 HS holds

 

O lift and Skills:

make up a lift and skill you missed this week.


Wednesday 7/29/2015 (Cross fit Total!)

Crossfit:

We are doing a special work out today. I would like every one of our athletes to do the Cross fit Total, if not today, in the next week or so. This will be fun and a great benchmark to measure your progress by.

Nick M. and Big Michel B. this one is for you!

Warm up:

1000 m row

Mobility: lunges etc.

Warm up B

3 rounds of:

10 air squats with slam ball

10 ball slams

10 slam ball sit-ups

Work out warm up:

Warm up your back squat and do the rep scheme described below for each lift.

Good luck!

 

CROSSFIT TOTAL

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press (strict)
Deadlift

Run 250 meters after the completion of each movement.

O lift:

3 position power snatch. 1st from hang, second from below the knee, third from the ground.

on the 90 seconds, start at 50% of one rep max and move up to a moderate weight. focus on technique.

Skills:

5 rounds not for time of
7 dips

10 ring rows

1 rope climb

100 m run


Benchmark Tuesday 7/28/2015

 

Crossfit:

Warm up:

400 m run

50 partner pull overs

Mobility: Lunges etc.

Warm up B:

3 rounds of:

10 air squats

10 mountain climbers

10 V-ups

Work out warm up:

8 min. alternating emom of:

Pull up warm up

5 thrusters working up to work out weight

Work out: Holbrook

(coaches, this wod need to start by 25 minutes into class)

10 Rounds

5 Thrusters 115 (80)

10 Pull Ups

100 M Sprint

Rest 1 Min

Your score is total time minus 9 minutes of rest.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Endurance:

Partner wod

ball never hits the ground (5 burpee penalty if it does)

4 rounds

10 partner WB in pull up rig

20 push ups

40 air squats with wall ball

30 dead lifts  135 (95)

20 kb swings

400 m run with ball

O lift:

Squat Clean
10 x 2 reps, on the :90 start interval
Start at 70% and go up from there.

Skills:

50 CTB’s, every time you drop from the bar do 25 air squats

 

 


Monday 7/27/2015

Crossfit:

Warm up

500 m run

Mobility: lunges etc.

Warm up B:

2 rounds of

20 partner WB over pull up bar 14 (10)

30 partner pullovers (same wb)

40 double unders

Work out warm up:

set up work stations and do 2 sets of 5 of each movement.

2014 Masters Chipper –  21:00 Time Cap
50 Box Overs (24/20″)
25 T2B
50 WallBall (16 or 14/(120r 10)
25 Ring or bar Dips
50 WallBall (16 or 14/(12 or 10)
25 T2B
50 Box Overs (24/20″)

O lift:

SQUAT, squat program or 5 sets of 3 front squat. Start at 60% and go up to heavy last set.

Skills:

4 sets of 50 double unders or 10 minutes of practice.


Sunday Funday 2/26/2015

Crossfit:

Warm up:

coaches choice

Work out A:

25 min amrap

Starting with and On every 3:00 – 200 Meter Run

In time remaining, complete in order amrap of:

60 Ab mat sit-ups

40 Wall Balls 14 (10 or 8)

30 Burpees

20 Pull-ups

B:
800 Meter Run
30 KB Swings (24/16)
30 KB Goblet Squats
800 Meter Run
20 KB Swings (24/16)
20 KB Goblet Squats
800 Meter Run
10 KB Swings (24/16)
10 KB Goblet Squats


Saturday 7/25/2015

 

crossfit 7-24 sandwich wod

8:15 firing up for “The Sandwich”

 

 

 

 

 

 

Crossfit:

Warm up:

500 m row

Mobility: lunges etc.

Warm up #2

50 partner pull overs

40 air squats

30 kb swings

20 push ups

Work out warm up:

Take 10 minutes to warm up your Cleans, Squats, and Thrusters.

Work out:

Team of 2: lift as much weight as possible…

10 Minutes power cleans you pick the weight, cannot change the weight once you start. Minimum weight 115 (95)
rest 5 minutes
7 minutes Front Squat, you pick the weight, minimum weight (115/95)
rest 5 minutes
4 minutes Thrusters you pick the weight, minimum weight(75/55).

Only 1 partner working at a time

O lift:

Come to strength and skills class at 9am.


There will be a O lift and skills class tomorrow Saturday 9 AM 7/25/2015


Friday 7/24/2014

Nicki DL 7-23-2015

Nicki DL almost twice her body weight

 

Crossfit: 

warm up:

500 m row

50 pull overs

mobility: Lunges etc.

Warm up B:

3 rounds of:

10 goblet squats

10 kb snatches

10 kb sit ups extended arm overhead.

Work out warm up:

8 min alternating emom of:

row sprint start, 10 strokes total, 5 short, 5 full.

3 jerks working up to work out weight

 

Work out: The Sandwich

World Crossfit Games Masters event #6 2015

For time:

80-calorie row

40 shoulder-to-overheads (115 / 75 lb.)

80 deadlifts (115 / 75 lb.)

Endurance:

Meghan in the park

O lift:

Paul Fleschler Squat program

Skills:

HSPU ladder

10-8-6—2 extended range, 2-4-6-


Thursday 7/23/2015

Crossfit:

Warm up:

400 m run

50 double unders/150 singles

Mobility: lunges etc.

Warm up B:

10 wall balls

10 push ups

10 kb swings

10 bent over rows

10 ball slams

10 thrusters

10 abmat sit-ups

10 burpees

 

Work out:

:20/:10 Tabata w/ 1:00 Rest btwn rounds – 4 Rounds each

KB Thrusters 20 kg/12kg

Push-Ups

KB Swings 20/12kg

Burpees

Ball Slam 30/20#

Abmat sit ups

Bent Over Row 45/(35)

Wall Ball 20/14

Endurance:

Meghan’s choice.

O lift: and Skills:

make up a lift you missed this week, priority squat program


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