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ALAMEDA CROSSFIT

BE HEALTHIER. BE HAPPIER. BE BETTER. WITH US,  ALAMEDA CROSSFIT.

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Alameda CrossFit is a revolutionary fitness training program for everyone! The program consists of constantly varied functional movements (pushing, pulling, throwing, lifting, jumping, squatting) performed at high intensity. Click here for more information!

Take a look at our Facebook page to see daily updated pictures, videos, and posts!

COME TRY A FREE CLASS!

Check out our schedule here and email Ben at Alamedaxfit@bladium.com

BCF Nutrition Challenge 2014

In the 2014 BCF Nutrition Challenge 2014 there will be 2 winners: 1 male and 1 female.

How does one win?

1. Bodyfat % Decrease
2. Improvement on Provided WOD

These markers will be used to determine the winner. Don’t worry, your weight and body fat % won’t be published for the world to see. It will be for my and/or Mary’s eyes only. Your weight will be used as a tie breaker only and should not be the point of focus.

What does one win?

1. The Prestigious BCF Nutrition Challenge Winner 2014 Plaque to be displayed and marveled at by all until the end of time

What are the rules?

We are following the Whole30 (Whole21 in our case) program. I’ve provided a link to their Rules. The summarization is to eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats.
Do not consume any kind of added sugar, real or artificial. Do not consume alcohol, grains, legumes, dairy, and anything you can’t pronounce.

What happens if you break the rules?

I know we all have complex, busy, pressed-for-time lives but for 21 days we are asking that you not slip. If you do, we’ll ask that you forfeit your chances of winning. We, of course, still encourage you to continue but in order to win you must make it through all 21 days. It won’t be easy, but we’re talking about the f*cking plaque that will last till the end of time here. While it isn’t dependent on you winning, we ask that you track your meals in the provided google excel spreadsheet.

Food preparation will be key to your success. Links will be provided to assist!

http://whole30.com/whole30-program-rules/
https://docs.google.com/a/bladium.com/spreadsheets/d/1F7EtZrTVZQXVEN-W_CwDA2Xtq343EU3CZW7rbidF3wQ/edit#gid=0

Final Thoughts:

We used weight loss, bodyfat %, and improvement on a WOD because they’re measurable markers of your health. The benefits of this lifestyle however, reach beyond your physical health. Your goals should include understanding the relationship between the foods you eat and how you feel. I hope much of what you realize during this challenge is how food impacts your energy levels, your mood, your sleep, and in turn your life.

Good luck.

BCF or DIE

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Tuesday, September 23rd 2014

TUESDAY
Mobility: Hips
Strength: Fitness – Take 20 minutes to find a heavy-ish back squat, do not 1RM. Sport – Take 20 minute to build to a 1RM Back Squat
Challenge: n/a
Fitness - Against a 5 minute clock for 4 Rd’s:
10 Goblet Squats, 10 Burpee Box Step Overs, 500M row or 400M run (2 of each ideally)
Sport - Against a 5 minute clock for 4 Rd’s:
5 Bear Complexes (115/75), 30 Double Unders, 500M row or run (2 of each ideally)
COMP Team: Invictus

Coaches “Plan of Attack” - Similar to last weeks workout but the row/run is at the end not the beginning. Again we would like you to have :90-:60 rest between round here. We want to see sprinting on the run or the row. Think efficiency and control during the movements, then let it ride for the conditioning!

For those of you that didn’t see the post on our Facebook members page, we are transition our name Bladium CrossFit back to our licensed affiliate name Alameda CrossFit. This is at the request of CrossFit Headquarters. While a bit frustrated we are actually welcoming the change and think it’ll be good for us in the long run! If you aren’t on our members page, please join! A lot of our communication with you is through there. https://www.facebook.com/groups/330618113668443/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Monday and Weekly Preview

9/22/2014
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Shoulders Hips Glute Activation Wrists Hips
SKILL OR STRENGTH: Kipping Pull Up. If you have the kipping pull up, work buttefly or kipping chest to bar. 5 sets of 5. If you don’t have pull ups, work the kip and pull up/ring row negatives. 5 sets of 3. Fitness – Take 20 minutes to find a heavy-ish back squat, do not 1RM. Sport – Take 20 minute to build to a 1RM Back Squat EMOTM 5 Speed Deadlifts (explosive finish drop at the top and drop) for 5 sets. Superset with 10 Hollow Rocks. Stay light , 65-70%, working on speed in the finish. Double Under progression and practice. 2 minute challenge Partner Relay – 4 minute AMRAP farmers carry of plates. Must hold by fingers. 50M relays.
CHALLENGE: n/a n/a n/a 200 DU’s n/a
FITNESS: 3 Rd’s: Against a 5 minute clock for 4 Rd’s: 9-15-21-15-9 Strict Press “Frenemy”
Minute 1 – Kipping Knee Tuck AMRAP, Minute 2 – Strict Push Up AMRAP (use box to scale), Minute 3 – Ball Slams 10 Goblet Squats, 10 Burpee Box Step Overs, 500M row or 400M run (2 of each ideally) Med Ball Walking Lunges, RKBS, Double Under Attempts (if DU’s are a long shot and you couldnt use the practice, do 30 single under each round) Find a heavy set of 3. Superset: 30-60 second bar hang Frenemy 1 – runs 200M, Frenemy 2 – Hang Power Clean + Front Squat AMRAP (115/75) until partner returns. Switch. 4 Rd’s total.
SPORT: 3 Rd’s: Against a 5 minute clock for 4 Rd’s: 9-15-21-15-9 Strict Press “Frenemy”
Minute 1 – Toes to Bar AMRAP, Minute 2 Ring Dip AMRAP, Minute 3 Ball Slams 5 Bear Complexes (115/75), 30 Double Unders, 500M row or run (2 of each ideally) Med Ball Walking Lunges, 1 arm alternating RKBS, Box Jump Overs Find a 3RM. Superset with 30-60 second bar hang Frenemy 1 – runs 200M, Frenemy 2 – Squat Clean (155/105) AMRAP until partner returns. Switch. 4 Rd’s total.
COMPETITORS: Invictus Invictus Invictus Invictus Invictus

Coaches “Plan of Attack” - In the first 2 movements there is the potential to redline (pushing it so hard that you go from being able to do 20 toes to bar to only 5 or 6 in the minute).Pushing your limits is a fine line but training is the place to do it. If you mess up and redline at least you’ll have a better understanding of your limitations.

This picture ain’t gonna get old for a while!

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Saturday, September 20th 2014

EVENT # 6 From CrossFit Team Series 2014

As male/female pairs perform as many rounds as possible in 15 minutes of:

Rx’d Division

50 deadlifts, partner holds deadlift, 225 / 155 lb.

50 handstand push-ups, partner holds handstand

Masters Division

35 deadlifts, partner holds deadlift, 225 / 155 lb.

35 handstand push-ups, partner holds handstand

Scaled Division

50 deadlifts, partner holds deadlift, 155 / 105 lb.

50 push presses, partner holds handstand, 105 / 65 lb.

Notes

One pair will work at a time and switch after each completed round. This event begins with both barbells on the floor and both athletes standing tall. While performing deadlifts, the partner must be holding their barbell at the top of the deadlift. During the handstand push-up, the partner must be holding a handstand on the wall. Pairs may divide the reps in whatever manner they choose.

All of the deadlift repetitions must be performed before the pair may move on to the handstand push-ups. Once the first pair finishes their last handstand push-up, they must tag their teammates before the second pair can begin their deadlifts. The teams score is the total repetitions completed within the 15-minute time cap.

Movement Standards

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not permitted. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing. The non-working partner must have their barbell held at the waist for the entire rep. If the deadlift rep starts prior to the partner being at lockout, it is a no rep. If the partner lowers their barbell prior to the athlete finishing their deadlift, it is a no rep.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Friday, September 19th 2014

FRIDAY
Mobility: Hips
Strength: Find you max 100 M Farmers Carry
Challenge: #200 for men, #150 women
Fitness: Partner Relay
Partner 1 – row 500M, Partner 2 – Row 500, P1 – 20 squats (95/65), P2 – 20 squats, Both partners building Lap with KB’s (1 person carry at a time), P1 – 10 squats, P2 – 10 squats
Partner Relay
Partner 1 – row 500M, Partner 2 – Row 500, P1 – 20 Front Squats (115/75), P2 – 20 Squats, Both partners building Lap with KB’s (1 person carry at a time), P1 – 10 Squats, P2 – 10 Squats
COMP Team: Invictus

Coaches “Plan of Attack” - This is a sprint people! You get plenty of rest while your partner is working so make sure you’re moving fast when its your turn! We changed the thrusters to front squats to give those legs a rest as we are scheduling event # 6 for tomorrows Saturday class.

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Thursday, September 18th 2014

THURSDAY
Mobility: Wrists
Skill/Strength: Fitness – 1 hang power snatch + 2 Overhead Squats. Sport – 1 squat snatch + 2 OHS. Find a heavy single or stay light and work technique – depends on how you feel
Challenge: n/a
Fitness - 3 Rd’s Not for time:
10 OHS + 20 MB Ab-Rotations + 200 M run
Sport - 3 Rd’s Not for time:
10 OHS + 20 MB Ab-Rotations + 200 M run
COMP Team: Invictus

Coaches “Plan of Attack” - Reach! Reach! Reach! I know the tendency is to let your shoulders sink down, but reach them up into your ears. Stay tall through your torso, stretching up!

Click the link and then you can download the entire article for free.  Written by the founder of CrossFit, Greg Glassman.

The Overhead Squat

By Greg Glassman

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction – outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

 

 

 

 

 

 

 

 

 

 

 

 

 


Wednesday, September 17th, 2014

WEDNESDAY
Mobility: Glute Activation
Strength/Skill - Fitness: Find a heavy set of 5 Hang Power Cleans Sport: Find a 5RM Touch and Go Power Clean
Challenge: n/a
Fitness: 21-15-9
Russian KB Swings, Box Step Ups, Slam Ball Chops
Sport: 21-15-9
Power Cleans (95/65), Back Rack Lunges, Box Jumps
COMP Team: Invictus

Coaches “Plan of Attack” - Nothing tricky here folks. Just a triplet of a popular CrossFit rep scheme, 21-15-9. If you’re familiar with these style of workouts you know the 15 is where things get tough. Bite down, get through it then empty the tank for the set of 9′s. The weight is light, we’re looking for speed here.

Click the link to access the article!

7 Ways You Are Sabotaging Your Sleep

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Tuesday, September 16th 2014

TUESDAY
Mobility: Shoulders
Skill: Handstand Holds and/or HSPU Progression – Superset with 30-60 second bar hanging
Challenge: n/a
Fitness - Against a 5 minute clock for 4 Rd’s:
Row 500M or Run 400M (2 of each ideally) 10 shoulder to overhead (95/65) and 5 strict ring rows or strict banded pull ups
Sport - Against a 5 minute clock for 4 Rd’s:
Row 500M or Run 400M (2 of each ideally) 10 shoulder to overhead (135/95) and 6 strict pull ups or 3 Bar MU’s
COMP Team: Invictus

Coaches “Plan of Attack” - We saw a few “aha” moments last week after breaking down the handstand push up as well as handstand. We’ll go over some similar progressions and see if we can get some things to click for you guys. The goal for the workout is to allow you at least :90 between rounds. We want you going as fast as you can and then catching your breath during the rest. Keep your intensity up. Don’t try and pace the rounds to be one continuous WOD. I want you thinking of it as 4 separate WOD’s!

Alllllright Crew, 

Couple upcoming events that I wanted to let you guys know about!

1. Coach Mary, Dawn, Craig, and I (Coach B) are competing this weekend in the Caffeine and Kilo’s Invitational at the Sacramento McClellan Conference Center. We’ve been working our asses these last 5 months and are eager to see what kind of noise we can make!

Sacramento is far, we know. If you’re available though we would love to see some familiar faces! The spectator fee is $5 and in addition to watching the CrossFit competition you get access to the weightlifting meet being held in the same event center that will be featuring some of America’s best weightlifters.

2. Saturday, September 27th, Advanced CrossFit class will be held at Crown Beach! Class will start at 10:00 am instead of 9:30 to allow people time for parking, finding us, ect. Don’t worry, you won’t be open water swimming! More details to follow!

 

Photo: Alllllright Crew, </p><p>Couple upcoming events that I wanted to let you guys know about!</p><p>1. Coach Mary, Dawn, Craig, and I (Coach B) are competing this weekend in the Caffeine and Kilo's Invitational at the Sacramento McClellan Conference Center. We've been working our asses these last 5 months and are eager to see what kind of noise we can make!</p><p>Sacramento is far, we know. If you're available though we would love to see some familiar faces! The spectator fee is $5 and in addition to watching the CrossFit competition you get access to the weightlifting meet being held in the same event center that will be featuring some of America's best weightlifters.</p><p>2. Saturday, September 27th, Advanced CrossFit class will be held at Crown Beach! Class will start at 10:00 am instead of 9:30 to allow people time for parking, finding us, ect. Don't worry, you won't be open water swimming! More details to follow!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Monday and Weekly Preview

9/15/2014
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY: Hips Shoulders Glute Activation Wrists Hips
SKILL OR STRENGTH: Find a new 3RM Front Squat Handstand Holds and/or HSPU Progression – Superset with 30-60 second bar hanging Fitness: Find a heavy set of 5 Hang Power Cleans Sport: Find a 5RM Touch and Go Power Clean Fitness – 1 hang power snatch + 2 Overhead Squats. Sport – 1 squat snatch + 2 OHS. Find a heavy single or stay light and work technique – depends on how you feel Find your max 100 M Farmers Carry
CHALLENGE: PR! n/a n/a n/a #200 for men, #150 women (total)
FITNESS: For time: Against a 5 minute clock for 4 Rd’s: 21-15-9 3 Rd’s Not for time: Partner Relay
100 Wall Balls and EMOTM 6 Burpee Hanging Knee Tucks Row 500M or Run 400M (2 of each ideally) 10 shoulder to overhead (95/65) and 5 strict ring rows or strict banded pull ups Russian KB Swings, Box Step Ups, Slam Ball Chops 10 OHS + 20 MB Ab-Rotations + 200 M run Partner 1 – row 500M, Partner 2 – Row 500, P1 – 20 Thrusters (95/65), P2 – 20 Thrusters, Both partners building Lap with KB’s (1 person carry at a time), P1 – 10 Thrusters, P2 – 10 Thrusters
SPORT: For time: Against a 5 minute clock for 4 Rd’s: 21-15-9 3 Rd’s Not for time: Partner Relay
100 Wall Balls and EMOTM 6 Burpee toes to bar Row 500M or Run 400M (2 of each ideally) 10 shoulder to overhead (135/95) and 6 strict pull ups or 2 Bar MU’s Power Cleans (95/65), Back Rack Lunges, Box Jumps 10 OHS + 20 MB Ab-Rotations + 200 M run Partner 1 – row 500M, Partner 2 – Row 500, P1 – 20 Thrusters (115/75), P2 – 20 Thrusters, Both partners building Lap with KB’s (1 person carry at a time), P1 – 10 Thrusters, P2 – 10 Thrusters
COMPETITORS: Invictus Invictus Invictus Invictus Invictus

Coaches “Plan of Attack” - The Burpee T2B/Knee Tucks don’t start until minute 1 so I recommend starting off with a big set in that first minute. Then give yourself 15-10 seconds rest before minute 1 so you can immediately hop into the movement. Don’t get behind on the EMOTM, it’ll be too hard to make up ground. Jump into the kip to make things a bit easier on yourself.

Click the link to access the article!

How Julie Foucher Became Julie Foucher

How Julie Foucher Became Julie Foucher

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Saturday, September 13th 2014

WOD:

In Teams of 4 Complete the following

2 minutes max effort meters (run)

Rest :30

2 minutes max effort handstand push ups (mod push ups)

Rest :30

2 minutes max effort toes to bar (mod hanging knee tucks)

Rest :30

2 minutes max effort ground to overhead (95/65)

Rest :30

2 minutes max effort box jumps

Rest :30

2 minutes max effort wall balls

Rest :30

2 minutes max effort shoulder to overhead (95/65)

Score = TOTAL REPS!


Friday, September 12th 2014

FRIDAY
Hips
Find your 1K Row Time
Men – Sub 3:20 Women – Sub 3:50
Parnter Relay
Move Objects from Point A to Point B. 50 Back Squats (135/95). Move Objects from Point B to Point A.
Parnter Relay
Move Objects from Point A to Point B. 50 Back Squats (165/115). Move Objects from Point B to Point A.
Invictus

Coaches “Plan of Attack” - Start your back squats with one big set then hold yourself to 10 reps/person after that. Ideally, the 50 would be broken up 15/15/10/10. If 10 is a big set for you then 10/10/10/10/5/5.

Objects: 2 KB’s, 2 Slam Balls, 2 Med Balls, 2 SUPER HEAVY dumbbells, 1 weighted barbell (same one to be used for squats).

One of the most inspiring performances at BCF yet…

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Thursday , September 11th 2014

Hero WOD “343″ in honor of the 343 firefighters lost on 9/11/01

100 Hang Power Cleans (95/65)

100 Med Ball Slams with the new Slam Balls (choose your weight)

100 Ab-Mat Sit Ups

43 Calorie Row

Coaches “Plan of Attack” - Remember why you’re doing this WOD. Make them proud.

I asked our resident firefighter, Steve Lucero, to write something for today’s post. Here it is:

Fellow BCF’ers,

Tomorrow (Patriot Day) marks the 13th anniversary of the tragic events of 9/11/01. This historic event claimed the lives of 2,977 people including 343 FDNY firefighters,  23 NYPD officers, and 37 Port Authority police officers. The members of the FDNY were tasked with climbing up 110 stories in full turnouts, tools and hose packs to complete search and rescue and fire attack. With their efforts, they helped evacuate almost 50,000 civilians between two towers. As an Alameda Firefighter, we as a department have paid tribute to these men who made the ultimate sacrifice and vowed to never forget. To pay tribute we have raised money every year with the “fill the boot” fundraisers and participating in stair climbs. Please join me tomorrow in our 9/11 hero WOD to “Never Forget” the ultimate sacrifice made by those public servants that day.”

Great write up, Steve. Thank you making sure we never forget. 

Finally, today is Rich Kubiszewski’s birthday. He is a humble guy and doesn’t love the attention a birthday brings so I’ll keep it short. He represents the everyday CrossFitter. The person who uses it to stay in shape mentally and physically. When wondering how the community would feel or respond to certain changes we’re making I often think of Rich and what his thoughts would be. That always leads to us making better decisions. He’s a true OG BCF’er, been with us for more than 3 years. Couldn’t ask for more in return from a member than what Rich brings. Tons of love and respect. HBD Rich – Your BCF Fam

September11


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