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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

Check out our New CrossFit Kids Schedule here! 

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


Tuesday 3/3/2015

Benchmark Tuesday:

1000m row

Mobility: Lunges etc.

Warmup #2

3 rounds;

30 sec. wall sit

30 sec. plank

30 sec. superman hold

Alternating 10 minute EMOM:

10 KB snatches, start light working up to workout weight

10 hand release burpees

Work out:

“JACK”

20 Min AMRAP

10 Push Press (115/85)

10 KB Swings (24/16)

10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

O Lift

Take 30 minutes to complete a max lift of:

Snatch

 Skills

 

20 minutes of goat work

Endurance:

400 x 2 Run

(1 minute of each)
Wall-ball, 20/14
Sumo deadlift high-pull, 75/45
Box Jump, 20″
Push-press, 75/45
Row (Calories)

Rest
x3

3 min rest
15 Hollow Rocks
15 V Ups
30 Sit ups
15 push ups
AMRAP 6 min

400 Run

Monday 3/2/2015

 

Great job on 15.1! Lots of PR’s on clean and jerk after 9 minutes stressing out shoulders, core, and grip!! Amazing job !!!

Crossfit:

 Warm-up
500 meter row

 Mobility : Lunges etc.

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

Workout Specific Warmup
5 x 3 of squat cleans, up to workout weight

25 double unders after each set

Workout :

7 rounds for time of:
5 squat cleans @ 80% of your max (0r 225/155, whichever is lower)

50 double unders

You base the percentage off the highest number you have ever cleaned.  Squat or power.

O Lift
EMOM for 20 minutes of:
1 snatch balance + 1 overhead squat start at 75% of your max overhead squat and go up from there.

 Skills
50 parallette push ups, get really deep in down position

20 strict pull-ups


15.1 Re-Do Sunday

Don’t forget we will be doing 15.1 Sunday afternoon at 1 pm.

Beverages will be provided. Come cheer on our athletes.

Also please remember to post your scores on the Crossfit Games website.


Sunday 3/1/2015

 

 

 

 

Sunday Endurance:

5 rounds:
1 pull up, 2 push ups
2 pull ups, 4 push ups
3 pull ups, 6 push ups

4 pull ups, 8 push ups

6 pull ups, 10 push ups

Ten minute time cap

If you finish before time cap, run or row until everyone is done.

Then

1000 m row
21-15-9
Wall balls
 Russian twists with same wall ball

1000m row

10 minute time cap.

 Roll The Dice
Teams of 4

For Thirty minutes
At the start of the clock, 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise.  Total is highest rep score.

2=2 wall walks
3=3 handstand pushups
4=4 pistols (2 per leg)
5=5 hand release burpees
6=6 KB thrusters
7=7 box jumps (24#/20#)
8=8 walking lunges w/plate overhead (45#/25#)
9=9 ball slams
10=1X400m row
11=11 V-Ups
12=12 air squats


Re-do 15.1 Sunday 3/1/2015

We will have a re-do of 15.1 on Sunday at 1pm… or just do it for fun!!!

Beer will be served for recovery.

If we have a good turnout we will do this every Sunday of the Open.

 


Saturday 2/28/2015

Crossfit:

Warmup:

Coaches choice.

Partner WOD:

50 alternating  Box Jumps (24″/20″)

25  Burpees synchronized

50 KB Swings (25 reps each)(24kg/16kg)

50 pullovers each  (4 or 6)

100m farmers carry 24 and 32 (16 and 2o) switch hands at least once

50 alternating Power Cleans (135/95), partner a does one then partner b does one…50 total

O lift:

If you are going to redo 15.1 do mobility and roll out

if not:

5 x 5 of bench press
5 x 5 of bent over rows

 


Friday 2/27/2015

 

 

Here we go Bladiumites the Open begins for 2015!

Crossfit:

15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)

Workout 15.1a

 

1-rep-max clean and jerk

  6-minute time cap

Warmup:

500 m row

Mobility: Lunge twist, side lunge, quad stretch reach, tin man.

Warmup #2

3 rounds: Air squats, hand release push ups, sit-ups with palms on the ground.

Then get ready to rumble:

We will go in heats, every one will pair up and be judged.

Do what you need to do be ready to work. I will have suggestions if you need them.

O lift:

pick a lift you suck at and work on form with light weight

Skills:

15 minutes of goat work.

Endurance 

10 Power Cleans (95/65)
10 Bar over burpess (YAY!)
8 Min Amrap
 
2 min rest
 
10 Clean and Jerks (115/75)
10 TTB
10 Min Amrap
 
3 min rest
 
10 Hand Release Push Ups
10 x Y2W Shuttle sprints (each leg of spring counts as 1)
8 Min Amrap

 


Thursday 2/26/2015

 

The Open at The Bladium Crossfit:

Yes, it’s that time of year again. If you haven’t already signed up for the Open, please do so asap and register for the Bladium team.

Thursday at 6pm  I will be over by the jerk boxes with a laptop  to watch the announcement of the 1st Open WOD and discuss the wod and my strategies with anyone who would like to join me.

We will be doing the Open workout on Fridays as our WOD. Make-ups an re-do’s can be done Saturdays and Mondays. All scores must be posted on the Games website by 5 pm Monday.  I have to validate them by 6pm.

If there’s enough interest we can have redos Sunday afternoon, with Beer for recovery and spectators. I’m thinking 1 pm-ish?

Crossfit:

 Warmup
1000 meter row

Mobility 

 Warmup #2
3 rounds of:
10 air squats
10 KB snatches 12kg (8)kg
10 KB sit ups, extended arm

Workout Specific Warmup

on the 90 seconds:

5 x 5 of:
shoulder press, get up to something that is heavy for you

Warmup your muscle-ups/pullups in between your sets

Workout:

As many rounds in 10 minutes of:
4 strict pull-ups or 2 muscle ups
10 box jump overs, 24″ box (20″ box) You can jump completely over the box or just on top and step down  or jump to other side. You do not need extension of hips on top of the box.
15 rowing calories

5 minute break

As many rounds in 10 minutes of:
4 strict pull-ups or two muscle ups
10 box jump overs, 24″ box (20″ box)
15 rowing calories

 

O Lift

Make up a lift you missed during the week

Skills

make up a skill you missed during the week

Endurance:

Run 2 laps, 
25 – air Squats 
Run 2 laps,  
25 Push ups
Run 2 laps
25 – Abmat sit ups  
 
4 rounds for time
 

 


Bladium update

Hello, Bladiumites!  Thank you for all of your support and hanging in there with me during this transition. I have great news to report about changes and upgrades to Bladium CrossFit!

UPDATES TO OUR SPACE

  • Doubled our pull-up and ring dip space
  • Increased our wall ball spots…thank you Ruben!
  • Sound system is upgraded!
  • Racks and equipment have been reorganized into more functional space
  • Hand sanitizer, wipes and bleach are now available (to keep Sarah B happy!!)

Goodbye to crazy shaped lifting bars, trendy back extension apparatus or any equipment for special interests. We will focus on functional equipment to be used and enjoyed by our entire member population.

NEW EQUIPMENT

  • 3 rowers (all other rowers have been cleaned, oiled, and repaired into perfect working order)
  • 9 wall balls (Goodbye to duct-taped ones!)
  • 5 slam balls, 20#

Coming very soon:

  • JumpinRope jump ropes
  • bands
  • bumpers (weights)
  • barbells

I’m also looking into an ice machine for our sore spots (or whatever else we need ice for).

PROGRAMMING

We have added much needed content to our programming. I hope you are all enjoying it along with our O lift and skills program. I’m constantly looking for and researching different methodologies to keep the WODS interesting, challenging, and functional.

Any other suggestions you have are always welcome… always!  I’m committed to continue building our Bladium CrossFit gym into the best CrossFit gym in the state and beyond!

I’ll keep you all posted on further additions, updates, and our expansion.

Scott


Wednesday 2/25/2015

CrossFit

 Warmup
500 meter row

 

Mobility   Lunges etc

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

Workout Specific Warmu
Rotating EMOM for 15 minutes of:
10 heavy russian KB swings
10 overhead squats, 75 lbs (55 lbs)

20 double unders

 

Workout:

4 rounds of:
1 minute of hand release burpees…yes more burpees. They will be in the Open!
1 minute of rest
1 minute of power snatches 75 (55)
1 minute of rest

Your score is the total number of reps performed.

O Lift

10 minute emom of:

3 snatch balances, 50% of max overhead squat. Work on pulling yourself under the bar…Speed!

 Skills
50 strict dips
50 GHD situps


Tuesday 2/24/2015

 

 

 

 

Benchmark Tuesday

Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

500 m row

Lunges, etc

Warmup #2

3 rounds of

10 air squats

10 pushups

10 v ups

10 min. alternating emom of:

10 kb swings 16 (12) working up to workout weight

10 burpees

Workout: 20 minute time cap.

Seven rounds for time of:
15 Kettlebell swings, 24kg (16kg)
15 Power cleans 95 (65)
15 Box jumps, 24″ (20″)

Endurance:

20 abmat sit ups
10 Ball slams
20 DU or 60 SU
10 pull ups
20 DU or 60 SU
10 Ball slams throw over shoulder 
20 DU or 60 SU
20 abmat sit ups
20 DU or 60 SU
(The sled must always be in motion, Y2Y, everyone takes a turn)
O lift:
15 rounds, on the 2 minute start interval of:
1 clean and jerk
start at 75% of your max clean and jerk
every time you make a lift, add 10 lbs (5 as you get toward your max)
Every time that you miss a lift, subtract 15 lbs.
Skills
20 strict hand stand pushups
30 extended range, kipping hand stand pushups
40 flat,(hands even with head in down position) kipping hand stand pushups

.