BE HEALTHIER. BE HAPPIER. BE BETTER. WITH US, BLADIUM CROSSFIT.
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COME TRY A FREE WEEK!
We have two teams competing in Reindeer Games this weekend, 12/15. Class will be cancelled Saturday so everyone can come and support your fellow BCF’ers.
The competition is taking place at CrossFit Adventure in Concord, CA. The address is - 936 Detriot Ave, Suites A & B Concord, CA 94518.
I hope/expect to see many of you there!
4 Shoulder to Overhead
As Ryan Santino explained to me he will be missing his first Sports Friday, all I could think…
6 Squat Cleans (135/95)
9 Toes to Bar
Rest 2 minutes
HANG KB Clean and Jerks
Reverse Grip Chin Ups
score = total reps
*give coach your score after each round
Strength: Not timed
Perform your 5RM twice! (approx. 2 minutes of rest in between sets)
Partner up! (on a Monday, whaaaaat??!)
10 minute AMRAP
Partner A – run 200 M
Partner B – burpee
*when partner A returns, you switch.
score = total burpees
BCF’er, Dana Prefer, is going on a 3+ month deployment and won’t be back until March. Dana is/was a committed 7:30 pm strength class attendee. Yes, she did strength in the dark and cold. She is obviously tougher than all of us. You’ll be in our thoughts, Dana. We’ll miss you! Be sure to rep your BCF, especially when you feel like PR’ing your front squat by 20 pounds! LIKE A BOSS! Beers on me when you get back!
Reindeer Games Preparation and Solidarity WOD
Teams of 4
16 MIN TIME CAP
200 Double Unders (Scaled 600 Singles)
70 HSPU’s (Scaled H.R. Push Ups)
60 Wall Balls
50 Box Jumps (30/24) (Scaled 24/20)
40 Shoulder to Overhead (135/95) (Scaled 95/65)
30 KB Snatch and Overhead Lunge (53/35) (Scaled 44/26)
20 Weighted Pistols (53/35) (Scaled Goblet Squats 44/26)
10 Legless Rope Climbs (COMP ONLY)
20 Weighted Pistols (COMP ONLY)
30 KB Snatch and OH Lunge
40 Shoulder to Overhead
50 Box Jumps
60 Wall Balls
200 Double Unders
*We haven’t performed the workout so we don’t know what is to be expected. My recommendation would be to try and get through as most you can but don’t set an expectation of finishing it.
Only 10% chance of rain tomorrow! I’ll take those odds!
SKILL: Sports Friday
7 Rd’s (7 MIN TIME CAP)
3 Strict Pull Ups
6 Box Jump Overs (24/20)
9 Russian KB Swings (53/35)
Test your 400 M run
Rest at least 1:1
I thought this article an old coach of mine wrote was worth sharing. Sam Radetsky of CrossFit Santa Cruz West
“Of all creatures that breathe and move upon the earth, nothing is bred that is weaker than man.”
A polar bear can run 25 miles per hour, swim 200 miles at a time. They can pick up a snowmobile and literally throw it. They can smell a seal under 3 feet of ice nearly a mile away, approach it soundlessly, and haul it up onto the ice with 5-inch claws. They are so well insulated that they are nearly invisible on infrared photographs, and their paws dramatically splay out so they can walk on incredibly thin ice. Polar bears have been known to hunt and kill 3,000 pound beluga whales (info from Outside magazine). Yeah, there is no way around the fact that polar bears are pretty bad ass. And I bet you can find jaw-dropping stats about a lot of animals.
With something like polar bears around, it’s hard to argue with Homer (and why would you, there aren’t a lot of 2,800 year old best sellers out there). Humans don’t move quite like the rest of our animal kin. We certainly don’t inhabit our physicality in the same capacity as other animals do. And, while it is very nice that we don’t need to, it is a grave mistake to neglect it all together. Far from being a base pleasure, enjoyment of movement is an integral part of our being, even if many of us have forgotten it. We are animal and for so many of us, remembering that is a key ingredient to restoring balance in our lives. Being fit, healthy, and active isn’t just a necessity, it’s our birthright.
SKILL: Still ROPE CLIMBS
WOD: “Chip Chop”
30 Burpee Wall Balls
3 Tire Flips
25 Push Jerks (115/75)
2 Tire Flips
20 Front Squats (115/75)
1 Tire Flip
cash out: couch stretch 2 min/quad
BCF or DIE
cash out: accumulate 2 minutes in L-sit (use rings or parallets)
SNIP SNAP PATTYWACK! It’s Alka Ram’s b-day! Our resident sweetheart and motivator, Alka is a BCF experience staple. If you haven’t had the chance to WOD with Alka, you’re missing out. At any point she is liable to yell something positive and motivating. She always gives it her all and is a constant joy to be around. We hope you have an amazing birthday, Alka! Hope we WOD together soon! – HBD! – Your BCF Family
Row 500 Meters