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Bladium 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!
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Join us August 16th to participate or watch BCF’ers put it all out on the line during a grueling CrossFit workout, all in the name of Dogs4Diabetics!
As CrossFitters, we love to move and be active. Rarely, if ever, do we imagine a life in which this wouldn’t be possible. Dogs4Diabetics is a small, local organization that not only makes this possible but allows people like our beloved Gregg Glick, to do it with confidence. Enabling people to be active is second only to their ultimate objective of saving lives. Please help us meet and exceed our goal of raising $5,000 so this organization can continue to save lives, allow people to be active with confidence, and maybe even participate in this crazy thing we all love, CrossFit.
Click the link for more information and access to our campaign video with Gregg Glick!
|Skill: Snatch Steps 1-5, Fitness – 1 Power Snatch + 1 OH Squat. Sport – 1 snatch + 1 OH Squat – Work up to a heavy single|
|Fitness - EMOTM for 10 minutes|
|Even: 3 Heavy Hang Power Snatches ODD: 20 Hollow Rocks|
|Sport - EMOTM for 10 minutes|
|Even: 3 touch and go snatches ODD: 20 Hollow Rocks|
|COMP - Invictus|
Coaches “Plan of Attack” - Only 3 snatches in the minute then you have one more minute of no snatches just hollow rocks? Correct! The point is to go heavy. 2nd to last week of our snatch progression, make it count!
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The results of many recent studies continue to mount in favor of high-protein diets and supplemental protein, both for health and athletics. A recent study in the Journal of Applied Physiology was no exception.
About the Study
The study was designed to answer the following questions:
- Will following a diet that stays roughly the same from a calorie standpoint, but has an average of 33 more grams of protein per day make a big difference without any planned resistance exercise?
- Does it matter whether a high protein intake comes from food sources or supplements?
- What differences result from following more or less the same dietary plan, but with two differently structured workout programs?
The researchers recruited 57 men and women in their late forties and early fifties. None of the subjects were engaged in a regular training program prior to the study. They were divided into three groups, and each group consumed sixty grams of protein divided out into three equal portions throughout the day. Otherwise, all the participants were allowed to eat as they would usually eat.
Two of the groups followed workout plans. One group did a basic weight lifting routine four times per week, with two upper body workouts and two lower body sessions. They did a few sets of basic exercises for ten to twelve reps. The other resistance training group completed a more complex program that included two days of whole-body weight lifting, one day of interval training, and one day of stretching.
The group without the workout plan actually burned the most calories through physical activity on a daily basis, even before the study. That level increased further over the course of the study, so it’s not as if they weren’t moving around, but they weren’t engaged in a structured workout plan. Aside from that increase in energy expenditure they did things pretty much as before, along with the addition of protein.
Effects on Satiety and Caloric Expenditure
Although the protein shakes didn’t reduce the hunger of the participants, there were some mild differences in the high-protein diet. Total calories more or less stayed the same, which indicates that with all that added protein, something went uneaten. To some extent in each group, food-based protein intake did decline. One group also dropped fat significantly.
Effects on Weight Loss, Body Composition, and Insulin Resistance
Each of the groups lost a modest amount of weight, averaging from a couple pounds to over seven pounds. Oddly, although the percentage of bodyweight as lean mass increased, the total lean mass actually decreased. Since these fluctuations were small, I’d guess that the resistance-trained participants did actually gain a small amount of muscle, but lost some water that would be factored into the lean mass.
Insulin resistance also improved when the protein and exercise were combined, and as a result, fasting glucose decreased in the exercise groups. That means the participants who combined exercise and protein intake got healthier.
So even when calories remain the same, a higher protein intake shows health benefits. With the ever-loosening grip of the food pyramid paradigm and increased interest in diets like paleo, there will continue to be more research like this. I suspect it will continue to show that high-protein diets work well for virtually everyone, athlete and non-athlete alike.
1. Paul Arciero, et. al., “Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study,” Journal of Applied Physiology 117:1-10, 2014.
Photo courtesy of Shutterstock.
|Skill: 3 Rd’s not for time: 6-7 Strict T2B/Knee Tucks, freestanding handstand holds 30 seconds/use wall, 3-4 weighted pull ups/ring rows|
|Fitness - 4 Rd’s For Time:|
|8 Push Presses (115/75), 8 V-Ups, 8 Burpees, 200 M run|
|Sport - 4 Rd’s For Time:|
|8 Push Jerks (135/95), 8 Toes to Bar, 8 Burpees, 200 M run|
Coaches “Plan of Attack” - You should notice the consistency of programming over the last 6-8 weeks. The hope is you’re getting more and more proficient at the repeated movements. For Fitness this has been Push Presses and for sport this has been Push Jerks. When done correctly, both movements looks aggressive, quick, and fluid.
One more shout out for Steve. He definitely performed up to BCF standards. Smooth all the way through!!
|Skill: 100 M Sprint Time Trials|
|Challenge: Sub 14 seconds|
|Fitness: EMOTM for 12 minutes|
|3 Front Squats (135/95) (use rack if held back by clean) + 5 box step ups|
|Sport: EMOTM for 12 minutes|
|3 Squat Cleans (165/115) + 5 box jump overs|
Coaches “Plan of Attack” - Pushing the weight a little here ladies and gents. We’re shooting for a minimum of 10 completed rounds. If you complete less, you’ve gone too heavy!
|SKILL OR STRENGTH:||Snatch Steps 1-5 Find a heavy single – Fitness – 5 second first pull Power Snatch Sport – 5 Second first pull squat snatch||100 M Sprint Time Trials||3 Rd’s not for time: 6-7 Strict T2B/Knee Tucks, freestanding handstand holds 30 seconds/use wall, 3-4 weighted pull ups/ring rows||Snatch Steps 1-5, Fitness – 1 Power Snatch + 1 OH Squat. Sport – 1 snatch + 1 OH Squat – Work up to a heavy single||Sport|
|CHALLENGE:||Bodyweight||Sub 14 seconds||n/a||n/a||n/a|
|FITNESS:||For time:||EMOTM for 12 minutes||4 Rd’s For Time:||EMOTM for 10 minutes||2 Rd’s for Time:|
|15-12-9-6-3 H.R Push Ups 100-80-60-40-20 Single Unders||3 Front Squats (135/95) (use rack if held back by clean) + 5 box step ups||8 Push Presses (115/75), 8 V-Ups, 8 Burpees, 200 M run||Even: 4 Heavy Hang Power Snatches ODD: 20 Hollow Rocks||Row 1000M or Run 800M, 20 MB Chops, 30 Wall Balls, 40 RKBS|
|SPORT:||For time:||EMOTM for 12 minutes||4 Rd’s For Time:||EMOTM for 10 minutes||2 Rd’s for Time:|
|15-12-9-6-3 Ring Dips 50-40-30-20-10 Double Unders||3 Squat Cleans (155/105) + 5 box jump overs||8 Push Jerks (135/95), 8 Toes to Bar, 8 Burpees, 200 M run||Even: 4 touch and go snatches ODD: 20 Hollow Rocks||Row 1000M or Run 800M, 20 MB Chops, 30 Bar Thrusters , 40 RKBS|
Coaches “Plan of Attack” - The goal is to remain consistent for all forms of pressing. Today’s focus should be to keep a vertical forearm for both the push ups and dips. This ensures that you are initiating the press from the shoulder and not at the elbow. Start breaking up your sets of push ups/ring dips early. Once they die out, they’re hard to get back!
One of my favorite classes of the week! People always seem to walk away from fundamentals better at the focused movement.
150 Wall Balls
Find your 500M Row time then complete
Clean (135/95) and Ring Dips (substitute ring dips for box dips)
Meanwhile 6am is still killing the picture game! Congratulations to BCF veteran, Justin Mangat, who PR’d on 13.3 today.
|Fitness: 13.3 – 12 minute AMRAP|
|150 Wall Balls, 90 DU’s, 30 ring rows + dips|
|Sport: 13.3 – 12 Minute AMRAP|
|150 Wall Balls, 90 DU’s, 30 Muscle Ups|
Coaches “Plan of Attack” – Small sets of wall balls!! 15 sets of 10 would be a good goal. Really important to drop your arms/shoulders after throwing the wall ball in order to save them. If you have weightlifting shoes, wear them. Focus on catching a bounce out of the bottom of the squat. I like resting the wall ball between be chest and some surface area rather than dropping it to the ground but you can decide what works best for you. HAVE FUN!
|Skill: 3 Rd’s not for time: Hanging L-sit/knee tucks 30 seconds, Handstand walk/45 second handstand hold, 6 Pistols|
|Fitness: 4 minutes on – rest 4 minutes – 4 minutes on|
|8 H.R Push Ups, 8 Ring Rows, 8 Box Step Ups – rest – 8 KB Presses – 8 Jumping Pull Ups – 8 Lunges|
|Sport: 4 minutes on – rest 4 minutes – 4 minutes on|
|8 HSPU’s, 8 Pull Ups, 8 Box Jumps – rest – 8 Ring Dips, 8 Strict Chin Ups, 8 Box Step Ups|
Coaches “Plan of Attack” - Looks fun! Just few enough reps that you guys shouldn’t have to take much rest between or during movements. Both rounds have a press, a pull, and a jump or step. The similarities of the movements won’t be felt right away but about 2 minutes in it’ll become very obvious! Keep pushing through.
Time to release some more details about our fundraiser with Dogs4Diabetics. First things first, we’ve already raised nearly $1,200 in the first two weeks! So awesome!
So August 16th, the workout will be… none other than… GRACE! 30 Clean and Jerks at 135 pounds for guys and 95 pounds for girls (scaling is definitely allowed). Grace is a fundraiser favorite because anybody can put something up and down 30 times. It’s as simple and as difficult of a CrossFit workout that you can ask for. Looking forward to seeing some PR’s! We haven’t done Grace since last October and I know you guys are ready for a re-do!
We are asking that all those interested in participating to make a donation of $25. Once you’ve paid your participation fee, please message me, Coach B, and I’ll put you down as a participant. If you’ve already made that amount of donation, just let me know and you’re in! Ultimately we’d like all participants to set a goal of raising $200. Let’s see what you all can do! We know from last weekend how strong this BCF community is. Keep up the hard work team!
BCF or DIE!!
|Skill: 1RM Box Jump|
|Challenge: 54 inches is the BCF record!|
|Fitness – For time: 21-15-9|
|Goblet Squats (53/35), Sit Ups, + 400M run|
|Sport – For time: 21-15-9|
|Front Squats, Toes to Bar, + 400M run|
Coaches “Plan of Attack” – Classic triplet today guys. No funny stuff, just a simple capacity test. With that said, pace until the last 200M then let it burn!
OH HOW I LOVE THIS PICTURE!!!
|SKILL OR STRENGTH:||Snatch Steps 1-5 Find a heavy single of the following complex: Fitness – Hang High Pull + Hang Power Snatch + Overhead Squat. Sport – High pull + hang squat snatch + overhead squat||1RM Box Jump||3 Rd’s not for time: Hanging L-sit/knee tucks 30 seconds, Handstand walk/45 second handstand hold, 6 Pistols||Snatch Steps 1-5. No assignment – technique work on snatch for 15-20 mins. Go heavy if you feel good.||Sport|
|CHALLENGE:||Bodyweight||54 inches is the BCF record!||n/a||n/a||n/a|
|FITNESS:||EMOTM for 10 minutes||For time: 21-15-9||4 minutes on – rest 4 minutes – 4 minutes on||Not for time:||13.3 – 12 minute AMRAP|
|4 Hang Clean and Jerks (115/75) + 5 Burpees Over the Bar||Goblet Squats (53/35), Sit Ups, + 400M run||8 H.R Push Ups, 8 Ring Rows, 8 Box Step Ups – rest – 8 KB Presses – 8 Jumping Pull Ups – 8 Lunges||4 Rd’s – 5 High Box Jumps, 5 Hang Power Snatches||150 Wall Balls, 90 DU’s, 30 ring rows + dips|
|SPORT:||EMOTM for 10 minutes||For time: 21-15-9||4 minutes on – rest 4 minutes – 4 minutes on||Not for time:||13.3 – 12 Minute AMRAP|
|4 Hang Clean and Jerks (155/105) + 5 Burpees over the bar||Front Squats, Toes to Bar, +400M run||8 HSPU’s, 8 Pull Ups, 8 Box Jumps – rest – 8 Ring Dips, 8 Strict Chin Ups, 8 Box Step Ups||4 Rd’s – 5 High Box Jumps, 5 Power Snatches||150 Wall Balls, 90 DU’s, 30 Muscle Ups|
Coaches “Plan of Attack” - EMOTM work is tricky. Even if the first 5 minutes feel manageable, you can find yourself failing the last two. In 10 minutes you will have done 40 C&J’s and 50 Burpees, you’ll be tired. With that said, challenge yourself with the weight. If your technique is allowing, go heavier than normal.
I can’t tell you guys how fun it was hearing first hearing from Mary, then getting updates on Facebook, and finally seeing all the incredible performances and podium finishes on FB. We have such a strong, charitable, and loving community. It’s easy to get lost in our bubble of fitness but I found myself taking a step back and reflecting on what you all did this weekend. Someone who none of your knew asked for your help, your time, your sweat (your blood in Lina’s case!), and your money. Without hesitation you guys gave all that and more. BCF had someone on the podium in all 4 categories. In Men’s scaled WE WERE THE PODIUM! Lastly, none of this would have happened if Coach Mary hadn’t rallied the BCF troops. Thank you so much for bringing this to everyones attention, Coach Mary! YOU’RE THE BEST!
Complete the Following For Time:
40 Hang Power Cleans (135/95)
40 Hang KB Snatches (53/35)
400 M of Farmers Carry (KB in each hand)
30 Hang Power Cleans (155/105) <– YES THE WEIGHT WENT UP
30 Hang KB Snatches
*Only one person at a time is performing a movement
Cheyanne is back! Get your yoga on POST-WOD.
GOOD LUCK TO ALL THAT ARE COMPETING TOMORROW! MAKE SURE YOU REPRESENT! If BCF is known for anything at local COMP’s, it’s good technique! Keep that REP alive BCF’ers!
Can we get a birthday shout out for a BCF OG and favorite? I’ll keep this short but Merritt could be dominating us all if she wanted to. She has innate CrossFit skill but you would never hear her say it, humble as a bumblebee! I love when you’re in class Merritt, absolute joy to be around and always fun to watch WOD. Have a wonderful birthday! HBD! – Your BCF Fam