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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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!
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
cash out: roll out your feet with a lax ball (2 min/foot)
*We got a new shipment of SPN protein! Olympic Rower and coach of BCF coaches recommends getting nutrients in within 10 minutes of your workout. This is important for both proper muscle growth and recovery. Don’t let your hard work go to waste!
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
2 Power Cleans @ 100% of your 5RM
4 Snatches (135/95)
4 High Box Jumps
9 Pull Ups
Photo by The FITographer
“I’m your quintessential Crossfit struggler.”
When I tell people that I CrossFit, I see that little look of disbelief, that “you??”, flash in their eyes. It’s gone quickly enough, and luckily I haven’t yet come across anyone rude enough to say it out loud.
But I’m not offended; I know I don’t look like the mainstream portrayal of a CrossFitter – the hot chick who rocks booty shorts or the pumped up bloke who is ex-military or a firefighter. A quick glance at YouTube or the latest “Dirty Little Secret” media story would have everyone believe that CrossFit is the sole domain of the super-fit and super-strong, and as a plump yet weak 76kg (167lb) middle-aged mum, I do not come anywhere near close to matching up with this mental image.
To everyone outside of the CrossFit community I’m an anomaly. But if you’ve ever been to a box, you know the truth:
Me? I’m your quintessential CrossFit struggler – pooped by the warmup run, scaled back to the bar, last one to call “time. Last in almost every WOD measurement.
The following are my tips for the unfit who want to make a change, and who think maybe, just maybe, they can make that call and show up at their local box to give CrossFit a try.
“Figure out how many sessions you can fit into your week and make them non-negotiable.”
Congratulations to my fellow unfit CrossFitters for taking that huge leap of faith and swallowing those nerves to walk through the doors of your CrossFit box in the first place. If starting CrossFit is daunting for those who are already sportsmen or of athletic persuasion, then you and I know the true enormity of that first step.
I started out higgledy piggledy with my CrossFit routine. Sometimes showing up once, twice or three times a week. Sometimes not at all. Taking a break for a week that stretched into two or three.
Many CrossFitters are used to having exercise as a routine part of their life, but for me and my fellow unfit CrossFitters, committing to and fitting in regular exercise is something really new. It’s hard to keep turning up and it’s easy to find a valid excuse not to come.
The turning point for me was when I made a commitment to go to CrossFit three times a week – Tuesdays 6pm, Thursdays 6pm and Saturdays 7:30am. These times are set in stone, and understood by those around me whose help I need – my husband, my children and my friends. If there is a valid reason that I can’t attend my usual session, then I make arrangements to “make up” that session at another time on another day.
You don’t have to turn up five times a week like some of the other guys at your box, but you do need to figure out how many sessions you can fit into your week and make them non-negotiable.
LISTEN TO YOUR BODY
Photo by The FITographer
“TAKE CARE of yourself!”
I take some comfort in the fact that CrossFit is hard for everyone – a WOD is just as challenging, mentally and physically for an elite athlete as it is for the likes of me, and we are all pushing our limits. But unlike an elite athlete, my body isn’t used to being pushed and tested, and I need to listen to and understand the messages that it gives me so that I don’t injure myself.
And I know that in spite of my protesting lungs, I can and will push myself to continue (even if it is at a shuffling pace) because I understand that the message my body is giving me is akin to a whinging child trying to get out of cleaning their room. But as I finally started lifting heavier, my shoulders began to hurt and I knew that things weren’t right – it wasn’t a feeling of tired, well-worked-out muscles, it felt WRONG.
So I listened to my body and sought out advice from my coach and now I am lifting lighter and really concentrating on getting my form right. As a result I feel so much more confident about my lifting and turning up for WODs.
If you’re not a natural athlete and you’re starting from a low base-point in terms of strength and fitness, TAKE CARE of yourself.
“Lifting heavier just isn’t going to happen if you can’t do the basic movements correctly.”
One of the great struggles that I have had in my CrossFit journey so far has had to do with my mobility. Or, to be blunt, my absolute lack thereof.
I hadn’t really thought about my flexibility and range of movement before CrossFit, but it became pretty clear — pretty quickly — that I had significant mobility problems that were hampering my ability to complete movements properly.
Praise be to my coaches who introduced me to the foam roller and MobilityWOD. Daily stretching and rolling has my mobility improving out of sight: six months ago I thought that I was a lost cause and that I would never ever do a proper squat, but just a couple of weeks ago I was ecstatic to have my squats pass muster at comp level. Weight be damned – I couldn’t give two hoots that I was only back squatting 30kg (66lb), this was a personal best because of the range of movement and it was AWESOME.
So, unfit CrossFitters, don’t be surprised if you find yourself struggling through movements because of tight shoulders and tight hips (sit at a desk much?) and tight God-Knows-What-Else. Work on this NOW and know that improvements in this area are just as significant as PRs of the weight kind because lifting heavier just isn’t going to happen if you can’t do the basic movements correctly in the first place.
DON’T BEAT YOURSELF UP
“Focus on what you are doing: turning up and working hard.”
And the second time in the privacy of my own home when I found out that I had finished last in my first competition. I bawled my bloody eyes out at the anger and frustration I felt towards my body for betraying me by being so useless, at my embarrassment for being so stupid as to think that I could ever do this, at that hopelessness of being me. Yep, a real self-pity party.
I’m sure not all unfit CrossFitters are as big a crybaby as me but I’d bet a million to one that you’ve felt that pain and self-loathing. That you’ve looked around at everyone else in the box and felt hot stabs of embarrassment and frustration at not being able to keep up. My advice? Just stop it. Focus on what you are doing: turning up and working hard. You might not ever become a star, but you are already fitter and stronger and healthier than you were when you survived your first WOD. Which brings me to….
CELEBRATE YOUR ACHIEVEMENTS
Photo by The FITographer
“Sing that song from the rooftops!”
You’re here and you’re doing awesome.
When you achieve something great, tell someone. Hell, tell everyone! CrossFitters love to celebrate their fellow CrossFitters’ achievements, because superfit or unfit we all know what it is like to work towards a goal – the monumental effort, the slow progress, the frustrations.
Did those front squats not totally suck for the first time ever? Did you string together two double-unders in a row? Did you run 800m at a plodding pace but without needing to stop? I’m here to tell you, unfit CrossFitters, that you need to sing that song from the rooftops and accept the congratulations that are going to inundate you because you have EARNED it and it is going to spur you on to your next milestone.
Congratulations on becoming a better you.