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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!

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

Friday, December 18th 2014

Current head count for tomorrows Holiday party is 61 adults and a bunch of kids. I’m currently trying to rally some more ;) If you’re not among that 61, I expect some good excuses! Because the holiday party starts at 6, our 5:30pm class will be cancelled. You’re welcome to do as many burpees as you’d like at the holiday party.

Mobility: Bar Hang + Hollow Rocks (30 second hang, 15 hollow rocks – 4 rd’s)

Skill: Work on Snatch – no assignment – just work technique to warm up for WOD

WOD: 

10 minute AMRAP

Teams of 3!

Person 1 – Snatches (Sport go from the ground, Fitness go from the hang)
Person 2 – 1 Suicide Sprint (start at goal – go to quarter field mark – return to goal – go to half way mark – return to goal – run to 3/4 mark and return then done)
Person 3 – Rest

Rotate through these stations. Score = Total# of Snatches

hey-you-lets-party


Thursday, December 18th 2014

Suns out bars out!

Mobility: Front Rack

Skill/Strength: 

Beginner – Hang Power Clean + Front Squat Doubles (10 total sets).
Intermediate – Hang Squat Clean Doubles (1o sets, building up in weight)
Advanced- Hang Squat Clean Double (build to 1RM of this complex, approx 10 sets)

NOT FOR TIME WOD: 

Fitness

5 Rd’s

20 Double Under Attempts
10 Hang Power Cleans (95/65)
3 Wall Walks

Sport

5 Rd’s

40 Double Unders
10 Hang Power Cleans (135/95)
3 Wall Walks

*All of the power cleans should be power cleans. “These strawberries taste like strawberries!” You should catch the bar in a quarter squat then stand as opposed to catching already standing up ie muscle clean. The goal for the wall walk is to both get your chest to the wall and not overextend in order to do it. Keep your butt squeezed and abs tight.


Wednesday, December 17th 2014

The rig is complete!! It’s a monster and it’s awesome. I’m thinking of calling it “Blogue.” It is a combination of Bladium and Rogue. We did tons of modifications to it and they came out great. Stoked for you guys to get to see this. Now just for a bit more welding, some “safety” projects, a lot of painting, and then laying the rubber down.

Mobility: Hamstrings

Strength: Sumo Deadlifts

Beginner: 5×5 at a light-moderate load
Intermediate and Advanced: 5×5 while building up in weight

WOD:

Fitness

40 Grasshoppers
30 MB Slams
20 Hanging Knee Tucks (or lying down T2B)
10 Alternating Pistols (mod with box)
20 Sprawl Jumping Pull Ups
30 MB Chops
40 Mountain Climbers

Sport

40 Grasshoppers
30 MB Slams
20 T2B
10 Alternating Pistols
20 Sprawl Strict Pull ups
30 MB Chops
40 Mountain Climbers

Local power lifting hero Jesse Burdick demonstrating the Sumo Deadlift. Jesse runs a power lifting gym outside of CSA CrossFit in Dublin, CA.


Tuesday, December 16th 2014

Mobility: Hips

Skill: KB Squat Cleans

Beginner: 1arm Hang KB Power Clean + Front Squat (10-15 reps/side)
Intermediate: 1 arm Hang KB Squat Cleans (start light and build up in weight, 5×6 (3/side)
Advanced: Double Hang KB Squat Cleans (start light and as technique allows build ups, approximately 5×6 (3/side)

WOD: 

Fitness

3 minute AMRAP rest 45 seconds repeat 2 more times

8 Hang KB Power Cleans + Front Squats (4/arm)
8 Burpees

Sport

3 minute AMRAP rest 45 seconds repeat 2 more times

8 Hang KB Squat Cleans (4/arm)
8 Burpees

*Continue where you left off at. Score = total rounds and reps

The gracious hosts of ACF’s 2014 Holiday party! It will be held on Friday, December 19th at 6pm, at 1240 Hawthorne Street, Alameda. It will be potluck style and we will be doing a white elephant gift exchange for those who want to participate ($20 max). Jamie has offered to cover the drinks! What a guy, aye?!

Let us know if you’ll be there. Which you should and will be!


Monday, December 15th 2014

Man oh man eventful weekend for ACF! Special shout out to all competitors this weekend. Mary and I were so sad to miss it. Thanks Coach Cruz for stepping up! I’d like to write in more detail about the individual performances and from what I saw on video you guys looked great but it’s hard to expand on just that. On a bigger picture note, it’s really inspiring to see our people get out there. More than anything because it demonstrates your respect and love for CrossFit. There is no money on the line here. You receive no major prize. You’re there because you enjoy CrossFit and you want to test yourself. It’s inspiring to know that we’re creating that kind of drive in you guys. Thank you for that!

We then had two coaches and two ACF’ers attend seminars this weekend to better their own athletic and coaching ability. Coach Mary and I were at CrossFit Norcal being coaches by some of CrossFit’s best athletes and coaches to receive our Level 2 Coaching Certification. The ACF dynamic duo that is Wayne and Zina also attended a seminar put on by 5 times games athlete, Marcus Filly. Can’t wait to hear about you guys’ experience!

Finally, one of our competitors this weekend also had a birthday! Susan Birch to the Carl! Susan has been with us for 3+ years so this is not her first bday shout out. She knows we at ACF think the world of her. Only thing I wish is that we could get her in more often bc she is a hell of an athlete and if she had the time could make some real noise in Norcal! We hope you had a great time competing and an even better Sunday birthday. What a way to spend a bday weekend! HBD Susan! Your ACF Fam

Mobility: T-Spine

Skill: 

Man Makers! (w/ power clean – no squat)

*We put this as a skill not a strength bc we just want you to work on the movement for the WOD.

Fitness – Work up to the weight you want to use for the workout and perform 8-10 reps

 

Sport – Work up to a set of 3 that will be heavier than you use for the workout.

WOD: 

Partner Workout

5 Rd’s for time

10 Man Makers (alternate each rep – 5/person)
20 Sit Ups (alternate each rep – you should be facing each other – sit up and tag the person they go then you go)

Coach Franco competes on Saturday. Coaches on Sunday. This man walks the walk people!! We’re incredibly lucky to have him.


Friday, December 12th 2014

Today’s “storm” = disappointment.  I was setup for scary. Scary is not how I would describe today. I would go with wet.

Mobility: Hips … Ooo 9:15 hope you ready for that hip flow!

Skill: Turkish Get-Up

Beginner: 20 unweighted singles – 10/side
Intermediate: 10 lightweight kb singles – 5/arm, 10 moderate load singles – 5/arm
Advanced: 10 moderate load kb singles, 10 barbell turkish get ups

The TGU should be therapeutic for your shoulder while also challenging core stability. If it doesn’t feel good on your shoulder, take away the load. If unweighted TGU’s bother your shoulder, mobilize instead.

WOD

Fitness:

12 minute AMRAP

4 Goblet Squats
6 RKBS
8 Air Squats
10 Sit Ups

Sport:

12 minute AMRAP

4 KB Squat Cleans
6 AKBS
8 Air Squats
10 Goblet Sit Ups

We’ve made a grave mistake… No one should WOD alone!


Thursday, December 11th 2014

We will be inside by the boxing ring. See you there!

Mobility: Glute Activation

Skill: Single Legged Deadlifts (build off of last week). Goal is balance with as little undesired movement as possible!

WOD:

2 minute AMRAP of man makers

Rest 1 minute

Alt Dumbbell Snatches

8-6-4-2-4-6-8

Burpees

12-9-6-3-6-9-12

Luis’ meme game was on point tonight!


Wednesday, December 10th 2014

BRACE YOURSELF, WINTER IS COMING. But before that, we cleanin’!

Mobility: Wrists

Skill: Clean Variations and Progressions

Beginning: Hang Power Clean Doubles (chose a moderate load and stick with it – working on perfection – for 8-10 sets)
Intermediate: Power Clean Doubles (working up in weight for 8-10 sets)
Advanced: 2 Power Cleans + 1 Jerk (work up in weight and find a heavy single for this complex)

WOD: 

Fitness

Complete the following for time:

3 Rd’s

10 Hang Power Cleans (95/65) (mod with RKBS if still not comfortable w/ movement)
10 Hanging Knee Tucks (not looking for kipping knee tucks – hanging!)
10 Deadlifts
10 Strict Push Ups (mod with box)
10 Sit Ups
10 Push Presses

Sport

Complete the following for time:

3 Rd’s

10 Hang Power Cleans (115/75)
10 Toes to Bar
10 Deadlifts
10 Strict HSPU’s – mod Strict Push Ups w/ feet on box
10 Sit Ups
10 Push Presses

If you didn’t see the FB post. Go look at it! Our friends over at Mariner Square are hosting a seminar ran by Marcus Filly. Google him. He’s a 5 time games competitor and has really really cool hair. If you would like to join it is $75/person. Message/email/text/call me! Coach B!

Photo: ACF'ers! </p><br /><p>Our buddies over at Mariner Square invited us to take part in a seminar they're hosting this Sunday put on by Marcus Filly. Marcus is one of NorCal's best CrossFit athletes, qualifying for the games 5 times, most recently in 2013 as an individual. His athleticism is second only to his nerdiness about Fitness. He has a degree from Cal in molecular and cell biology with an emphasis in human physiology and nutrition. Needless to say, this guy will have some really enlightening things to say about the sport of CrossFit. For $75 you get to hang with him for 4 hours. Best deal on a seminar of this magnitude I've ever seen. If you would like to attend please let me know and I'll get you on the list. Less than 10 more people will be accepted so move fast!</p><br /><p>BE BETTER


Tuesday, December 9th 2014

As promised, 20 rep squat program continues. 2nd to last week crew!!!

Mobility: Hips – my class will be doing the ever popular and talked about hip flow routine ;)

Strength: 20 Squats

WOD

Fitness: 

Buy in: 400 M run

Complete 50 Wall Balls

*Every time you break rhythm you owe 60 Single Unders

Buy out: 400 M run

Sport:

Buy in: 400 M run

Complete 75 Wall Balls

*Every time you break rhythm you owe 30 Double Unders

Buy out: 400 M run

Pretty adorable.


Monday, December 8th 2014

No rain tomorrow! I’m so stoked! I’ve actually been enjoying our break from the norm and being forced into trying some new things. Hope you guys have had some fun too. We will get back on track at the start of the new year but until then will keep the programming fun and light. With the exception of the 20 rep squat program of course. ;) But we’re clear of rain until at least Wednesday so we’ll follow the norm of squatting on Tuesday.

Mobility: Internal Rotation Shoulder Stretch

Skill: Pull Up Variations

Beginning: 5×3-5 Strict Banded Pull Ups
Intermediate: 5×3-5 Strict Pull Ups
Advanced: Find a 3RM Weighted Pull Up

Superset: 5×5 Landmine Press (stay light) – concerned about positions not load

WOD: 

Fitness

EMOTM until you can’t

4 Russian KBS
4 Burpees
4 Step Ups
4 Russian KBS
4 Burpees
5 Step Ups
4 Russian KBS
4 Burpees
6 Box Step Ups

Sport

EMOTM until you can’t

4 Hang Cleans (95/65)
4 Burpees
4 Box Step Ups

*Sport is the same with the exception of Hang Cleans instead of RKBS. The first two movements are constant. The step ups increase by one every minute.

If all goes according to plan – this will be ACF Fit Test # 1.

Merritt is among the most photogenic ACF’ers!

 

 


Saturday, December 6th 2014

Bubble Soccer tomorrow. It will be a day in the ACF community that isn’t soon forgotten. I’ve been watching motivational clips all night so I can put up the performance of a life time. I can’t wait.

https://www.youtube.com/watch?v=fqVIsp-tQJA

 


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