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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


Monday 5/25/2015

Schedule For Memorial Day

We will have two classes on Memorial Day,  8am and a 9:30am .

The Bladium will be open all day so feel free to come in and do the wod any time.

Workout:

Murph

THE classic hero WOD

If you have done this before under 50 minutes please use a weighted vest 20 lbs. is RX. We only have a couple here so if you have a small back pack or camelback, throw a couple of weights in there and use that.

Red white and blue attire, completely acceptable!!!!

1 mile run.
then
100 pull ups
200 push ups
300 squats
(partition pull-ups, push-ups, and squats as you see fit)
then
1 mile run

 

Navy SEAL Lt. Michael P. Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Murph – The Man

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

 


Monday, Memorial Day Schedule 5/23/2015

We will have two classes, 8 and 9:30am.

We will be doing Murph.


Sunday Funday 5/23/2015

Endurance:

15 min alternating emom of:

10 wall balls

10 burpies

10 KB swings

Work out:

5 Rounds of:

400m Run
20 sand bag (front rack) walking lunges
20 KB Snatch total
20 Goblet squats
20 KB SDHP

20 box step ups with sand bag 20″ box

20 sand bag Russian twists

150 m row

 


Saturday 5/23/2015

Crossfit:

Warm up

500 m row

50 partner pullovers

500 m run

10 min alternating emom:

25 double unders or 30 seconds of practice

Pull up warm up: 10 ring rows, then 10 ttb, 10 pull ups, 10 ctb’s, 3 bar muscle ups or 5 strict pull-ups.

Work out:

run

pull-ups

KB thrusters 24kg (16) single arm

As a team of 2: For Time:
Both Partners Must Complete 2 800 meter runs. One Partner Runs at a time.(2 times around the building, beginning and ending where weights are stacked)
Other partner does as many pull ups as he or she can until their partner comes back from run.  (each pull up takes 2 seconds off total time) then switch.
After both partners complete an 800 then partner A runs another 800 while partner B  does as many single arm KB thrusters 24kg (16kg) as possible. Each KB thruster also takes 2 sec. off of your time.

So… partner a runs, partner b does pull ups, when partner a gets back partner b runs while partner a does pull-ups. Repeat for KB thrusters

Score is time minus reps (each 2 seconds per rep)

O lift:

Front Squat
5 x 5 reps, on the 2:30 start interval
Start at 75% and go up.

Snatch Balance
7 x 3 reps, on the 2:00 start
Start at 50% of your max snatch and go up from there.

Competition Team Skills
6 sets of max muscle-ups, on the 3:00 start, 6 sets of max ctb on the 3 min. start.


Friday 5/22/2015

Crossfit:

Warm up:

500 m row

Mobility: lunges etc.

Warm up #2:

3 rounds of

10 squats

10 push ups

40 flutter kicks

Work out specific warm up:

10 min alternating emom of:

5 hang cleans, start with empty bar working up to your work out weight.

10 KB thrusters total, start at 16 (8)kg work up to 24 (16)kg

Work out:

21-15-9

Hang Power Clean (135/95lb)

Handstand Push-up

if you can power clean more than 205 (135) use 155 (105)

O lift:

Dead lift, take 10 minutes to warm up your dead  lift.

Sets of 5-4-3-2-1

Start at 70% of you one rep max and move up 20 lb each set.

NO DROPPING!

Skills:

Accumulate 50 ttb

Accumulate 30 ring dips

 


Friday, 6am there will be a skills work shop.

Scott will be covering pull up, toes to bar,  bar muscle up, and ring dip techniques.

Sorry for short notice. All skill levels invited.

 


Thursday 5/22/2015

Schedule For Memorial Day

We will have two classes on Memorial Day,  8am and a 9:30am .

The Bladium will be open all day so feel free to come in and do the wod any time. We will be doing my favorite, Murph.

Crossfit:

Warm up: 500 m row

Mobility: Lunges etc.

Warm up #2

75 partner pullovers

then run another 500m

Skills:

Double under practice.

30 sec of singles, 30 sec of rest

30 sec of alternating steps, rest

30 sec of backwards, rest

30 sec of double unders, rest

30 sec of alternating steps rest

30 seconds of double unders

Workout:

15 Minute Amrap

Every Round you will increase 2 reps for each movement

2 KB Swings 24/(16)

2 Ball slams 30 (20)

2 Abmat Sit-Ups, palms on the ground

4 KB Swings

4 Ball slams

4 Abmat Sit-Ups

6

6

6

Etc. for 15 min

Endurance:

Partner WOD
2000m row (switch every 250m, the other person does air squats)
10 dips/5 push-ups
30 second flex arm hang/plank hold
20 deadlifts/hold the bar at the top of the lift (135/95)
1000m row  (switch every 250m, the other person does air squats) 
10 dips/5 push-ups
30 second flex arm hang/plank hold
20 deadlifts/hold the bar at the top of the lift 
500m row (switch every 250m, the other person does air squats) 
10 dips/5 push-ups
30 second flex arm hang/plank hold
20 deadlifts/hold the bar at the top of the lift 
1000m row  (switch every 250m, the other person does air squats) 
10 dips/5 push-ups
30 second flex arm hang/plank hold
20 deadlifts/hold the bar at the top of the lift 
2000m row (switch ever 250m, the other person does air squats) 
O lift:
make up a lift you missed this week
Skills:
make up a skill you missed this week, priority HSPU’s

Wednesday 5/20/2015

Crossfit:

Warm up: 500 m row

Mobility: lunges etc.

Work out specific warm up:

10 min emom of:

Snatches, power or squat. one rep on the minute starting at 60% of one rep max. Add weight as you can, go for a new PR.

Work out:

Aaron:

5 rounds of:

2 muscle ups, ring or bar (mod, 5 ctb pull-ups or 10 chin over pull ups)

5 snatches 95 (65)

10 box jumps

20 double unders

After each round, two sandbag summersaults and two stair climbs with sandbag , use  30lb slam ball if we are short on sandbags.

Summersaults to be done by laying sandbag in front of you and while holding the handles put your head and hands down on the bag, roll over and pull the sand bag over your head and body.

Coaches, lay down the large folding mats near the stairs for the summersaults.

 

Rumor has it there will be beer served after 6:30 PM wod…or maybe during…or maybe beer buy in….? Everyone is welcome, come say good by to our Aaron!!

O lift:

Over head squat triple

8 rounds on the 90 seconds moving up in weight as you can.

Bench press,
take 8-10 minutes to warm up to work out weight then,
sets of 5-4-3-2-1, moving up in weight as you can. Remove 25% of weight of last lift and do as many reps as you can
Skills:
HSPU
10 strict, 20 extended range kipping, 30 kipping, or accumulate as many kipping hspu’s in 15 minutes as you can.

Benchmark Tuesday 5/19/2015

Crossfit:

Warm up: 1000 m Row

Mobility: lunges etc.

Warm up #2:

3 rounds of:

30 second wall sit

30 second plank

30 second superman

12 minute alternating emom:

7 ttb

7 wall balls

25 double unders or 30 seconds of practice

Work out:

Karen:

150 wall balls 20 (14)

 

Endurance:

10 burpee pull-ups
15 V-Ups
20 lateral jumps
30 KB swings
40 goblet squats
50 double unders (100 single unders)
60 lunges
50 double unders (100 single unders)
40 goblet squats
30 KB swings
20 lateral jumps
15 V-Ups
10 burpees pull-ups
 O lift:
10 rounds on the 90 seconds of:
push jerk, split jerk. Start at 60% of max and move up as you can.
Skills:
20 bar muscle ups or 50 chest to bar pull-ups.

Schedule For Memorial Day

We will have two classes on Memorial Day,  8am and a 9:30am .

The Bladium will be open all day so feel free to come in and do the wod any time. We will be doing my favorite, Murph.


Monday 5/18/2015

Crossfit:

Warm up: 1000 m row

Mobility: lunges etc.

Warm up #2:

3 rounds of:

10 air squats

10 ball slams

10 slam ball sit-ups, arms extended overhead reach to heals.

Work out specific warm up:

10 min alternating emom of:

5 thrusters, squat clean the first thruster

6 pull-ups

Work out:

21 Dead lifts 185 (135)

21 HSPU

15 thrusters 95 (55)

15 pull-ups

9 squat cleans 115 (75)

9 ring dips

You will use one bar,  load your thruster weight 1st, if rx, men will load a 25# women 10#, then both men and women will load a 10#. Next men will then load a 25# and a 10#, women will load a 25# and a 5#.  When you finish your DL you will strip your bar down to your thruster weight. When you get to squat cleans both men and women will add back their 10’s.

25 minute time cap

O lift:

Squat Snatch
On the 90 seconds 8 rounds, 2 position squat snatch, 1st from ground, second from hang. Move up in weight as you can.

Skills:

15 minutes of goat work.

 

 


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