BE HEALTHIER. BE HAPPIER. BE BETTER. WITH US, BLADIUM CROSSFIT.
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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|Mobility: T-Spine and Hamstring|
|Strength: 3X15 Banded Good Mornings. Find a 3RM Deadlift. Superset: 15 Sit Ups in between sets while building up to 3RM (45 total)|
|50 Double Unders, 40 Ball Slams (you can catch on a bounce), 30 Deadlifts (should be a weight you can do 3 sets of 10), 20 toes to bar, 400 M run|
|50 Double Unders, 40 Deadlifts, 30 Toes to Bar, 20 Pistols, 400 M run|
Coaches “Plan of Attack” - Do not go heavy on the deadlifts. We’re looking for controlled speed. 3 sets of 10 or less for Fitness and 4 sets of 10 or less for Sport. Focus on your breathing and push it through the toes to bar. The Pistols won’t be too taxing and will give you an opportunity to catch your breath. The 400 M is designed to kill you, don’t let it!
|Mobility: Ankle and Hip|
|Skill: Cardiovascular Endurance – 1 Mile Partner Relay – Split up however you would like. Plank while partner is running.|
|Challenge: SUB 6:30|
|Fitness: 10 Minute AMRAP|
|10 Russian KB Swings, 10 Box Step Ups, 10 Hand Release Push Ups|
|Sport: 10 Minute AMRAP|
|10 Hang Power Cleans, 10 Box Jump Overs, 10 HSPU’s|
Coaches “Plan of Attack” - 10 minutes is one of my favorite time domains. The goal should be to never stop moving. The next question is, what pace can you set and never stop moving at?! Probably slower than you think at the start, quicker than you think towards the end. Hit it hard! For those of you doing sport, wrap your thumbs, the hang position will beat up that hook grip (and I know all of you are using hook grip).
Coaches Plan of Attack:
The purpose of the Tempo Front Squat is to develop a correct movement pattern. Focus on staying in good positions. If sitting in the bottom of the front squat is difficult for you then identify what you’re limited by and mobilize it.
Focus on maintaining the hollow body position during the ring rows, stay strict as long as possible. Push the pace during the WOD. These descending ladder rep schemes will trick you into keeping a pace slower than you’re capable of.
|MOBILITY:||Couch Stretch 2 min/leg|
|SKILL OR STRENGTH:||4X3 Tempo Front Squats – 5 seconds down, 5 second pause at the bottom, up fast (these should be light). Superset – 10 KB Rows/Arm in between sets (moderate load)|
|Goblet squats, ring rows, burpees|
|Front Squats, pull ups (gymnastic kip only, building strength), burpees|
Masters Regionals Qualifiers Event # 2 or Event # 4
Event # 2
Squat Snatches (135/95)
or Sotelo’s category
Squat Snatches (115/65)
Chest to Bar Pull Ups
Event # 4
100 Pull Ups
100 Wall Balls (20/14)
or Sotelo’s category
75 Pull Ups
100 Wall Balls (14/10)
As expected, yesterdays post about the new program generated some excitement and some confusion. Hopefully this weekly preview will help clear the air and keep the excitement alive! I must give credit where credit is due and we got the idea of providing a weekly preview from our friend, Coach Raf, at CrossFit V16. Our hope is that this will allow all of you to schedule any extra strength/skill work around what’s happening in the week, as well as allow you guys to do some homework based on the WOD’s to come! Without further ado…
|MOBILITY:||Couch Stretch 2 min/leg||Ankle and Hip||T-Spine and Hamstring||Shoulders||Wrists|
|SKILL OR STRENGTH:||4X3 Tempo Front Squats – 5 seconds down, 5 second pause at the bottom, up fast (these should be light). Superset – 10 KB Rows/Arm in between sets (moderate load)||Cardiovascular Endurance – 1 Mile Partner Relay – Split up however you would like. Plank while partner is running.||3X15 Banded Good Mornings. Find a 3RM Deadlift. Superset: 15 Sit Ups in between sets while building up to 3RM (45 total)||Strict HSPU||SPORT|
|CHALLENGE:||n/a||SUB 6:30||n/a||20 Strict Unbroken||n/a|
|FITNESS:||21-15-9||10 Minute AMRAP||For time:||Not for time:||15-10-5-10-15|
|Goblet squats, ring rows, burpees||10 Russian KB Swings, 10 Box Step Ups, 10 Hand Release Push Ups||50 Double Unders, 40 Ball Slams, 30 Deadlifts (should be a weight you can do 3 sets of 10), 20 toes to bar, 400 M run||6 Rds – 5 HSPUs with 2 stacked ab-mats or 3 HSPU Negatives or 10 Strict Push Ups, 100 M suitcase carry. Buy out: 500 M row||Hang KB Squat Cleans with 2 KB’s, Pull Ups or Ring Rows, 200 M run|
|SPORT:||21-15-9||10 Minute AMRAP||For time:||Not for time:||9-7-5-7-9|
|Front Squats, pull ups (gymnastic kip only, building strength), burpees||10 Hang Power Cleans, 10 Box Jump Overs, 10 HSPU’s||50 Double Unders, 40 Deadlifts, 30 Toes to Bar, 20 Pistols, 400 M run||6 Rd’s – 7 Strict HSPU’s, 100 M suitcase carry. 500 M buy out row||Touch and go squat snatches, pull ups, 200 M run|
In honor of Sotelo’s Regional Workout release….
Event # 1
Find a 1RM Clean
Event # 3
3 Rounds for Time:
50 calorie row
50 Double Unders
Last Week of Overhead Squat on Technique Thursdays!
6 Weeks of focus. A lot of you will finish the cycle knowing you need to work stabilization and/or mobility but all of you have improved. Keep improving!
Pick assignment based on skill level:
Advanced: Find a heavy set of 2 touch and go squat snatches
Intermediate: Find a heavy set of 2 overhead squats
Beginner: Sit in the bottom of the overhead squat for as long as possible with bar (3 Rd’s)
30 Double Unders (90 singles)
10 Overhead Squats (mod with snatch grip push presses if cannot perform overhead squat)
Tomorrow Mary Sotelo’s regional work outs are released. The remainder of our week will feature those workouts. We’re in this together, Sotelo! Let’s do this! #teamsotelo
Deadlift with 7 second negative (work up to a heavy single)
2:00 AMRAP (5 Rounds with 30 second rest in between)
200 M run
KB Cleans (53/35)
score = total KB Cleans
Click the headline to link to the entire article.
Having been a lifelong follower of American weightlifting, I think I can safely say that interest in the sport is currently at an all-time high. Due to the years of efforts by factions within the NSCA and strength and conditioning communities, and the relatively recent rediscovery of the snatch and clean and jerk as exercise modalities by CrossFit, weightlifting has a higher profile and following than at any time I’ve been involved.
Even within the weightlifting community only a portion of that group had come to the conclusion that the actual performance of the lifts was addictive. Those of us within the pro-addiction faction have known for years that if more people were introduced to the proper performance of the lifts, they would become addicts and strong advocates. Thanks largely to CrossFit and to some other players, I believe there has developed a strong enough support of weightlifting for it to remain as a permanent part of the physical culture community of this country.
*challenge* back to back legless rope climbs
American Kettlebell Swings
Weighted Box Step Ups (hold KB anyway. Hold overhead if interested in a challenge)
Russian Style Sit Ups with Bar
Coach Adam now holds the BCF box record for 10 frames of Rowling with a total score of 7! Test this man for the juice!
Work up to a heavy set of 3
20 Minute AMRAP
5 Pull Ups
10 Push Ups
Great party today BCF. People tossed sand bags, people did muscle ups, and some people threw up, it’s what you call a success. This coming week is dedicated to Sotelo. If you don’t yet know, Mary Sotelo is our first BCF’er to move on from the CrossFit Open and has been named the 2014 BCF Athlete CrossFit of the Open. This Thursday, 4 workouts will be released that Mary must complete by the following Monday. Once we decide which order she’ll complete them in, BCF will be doing them with her. When one BCF’er has a battle, we all fight!
BCF or DIE
Teams of 3
Accumulate 3,000 M on the rower
Accumulate 60 Clean and Jerks (155/105)
Accumulate 90 Wall Balls
*Each team member is at 1 station. Rotate every 45 seconds with a mandatory 15 second rest. Always begin the new round at the start of the minute. If one station is complete before another, you can double team that station (though only one team member can work at a time. For example: if wall balls are finished first, another team mate can assist in the C&J’s but must use the same bar so only one person does a rep at a time).
Cheyanne is doing her thing tomorrow, be there!
AND THE WINNER IS… You’ll have to come on Sunday to find out! There are 3 other award categories we’re giving out!