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Bladium Crossfit Alameda

BE HEALTHIER. BE HAPPIER. BE BETTER. WITH US,  BLADIUM CROSSFIT.

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

Thursday 4/24/14

THURSDAY
Mobility: Shoulders
Skill: Strict HSPU
20 Strict Unbroken
Technique WOD – Not for time:
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
Technique WOD – Not for time:
6 Rd’s – 7 Strict HSPU’s, 100 M suitcase carry. 500 M buy out row
Invictus

Coaches “Plan of Attack” - It’s “Not for Time” because the clock does something weird to us. It convinces us that technique isn’t as important as speed, it’s a bit unfortunate. Our hope is that by exposing you to WOD’s that are not for time you’ll  see how much better your technique could be if the focus was on good positions and efficiency.

The best technique also happens to be the quickest.  Slow down now so you can speed up later. If you cannot do at least 4 strict HSPU’s in a row, then it’s best to stick with Fitness, having to split 7 strict HSPU’s in more than to sets won’t be effective.


Wednesday 4/23/14

WEDNESDAY
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)
Challenge: n/a
Fitness

For time:

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
Sport

For time:

50 Double Unders, 40 Deadlifts, 30 Toes to Bar, 20 Pistols, 400 M run
Invictus

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!


Tuesday 4/22/14

TUESDAY
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
Competitors: Invictus

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).


Monday 4/21/14

Its on!

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)
CHALLENGE: n/a
FITNESS: 21-15-9
Goblet squats, ring rows, burpees
SPORT: 21-15-9
Front Squats, pull ups (gymnastic kip only, building strength), burpees
COMPETITORS: Invictus

Saturday 4/19/14

Masters Regionals Qualifiers Event # 2 or Event # 4

Your choice!

Event # 2

“Amanda”

9-7-5

Squat Snatches (135/95)
Muscle Ups

or Sotelo’s category

9-7-5

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)

cfmeme


Weekly Preview

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…

4/20/2014
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
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
COMPETITORS: Invictus Invictus Invictus Invictus Invictus

Friday 4/18/14

In honor of Sotelo’s Regional Workout release….

STRENGTH:

Event # 1

Find a 1RM Clean

WOD:

Event # 3

3 Rounds for Time:

50 calorie row
15 HSPU’s
50 Double Unders

masterswods


Thursday 4/17/14

SKILL:

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)

WOD:

4 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

soteloaward


Wednesday 4/16/14

STRENGTH:

Deadlift with 7 second negative (work up to a heavy single)

WOD:

2:00 AMRAP (5 Rounds with 30 second rest in between)

200 M run
10 Burpees
KB Cleans (53/35)

score = total KB Cleans

Click the headline to link to the entire article.

Coaching Education Approaches: Some Thoughts

on the Instruction of Weightlifting

Contributor – Olympic Weightlifting

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.

 

weightlifting, bob takano, weightlifting coaching, how to coach weightlifting

 


Tuesday 4/15/14

SKILL:

Rope Climbs

*challenge* back to back legless rope climbs

WOD:

15-12-9-6-3

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!

coachadamrowling


Monday 4/14/14

STRENGTH:

Back Squat

Work up to a heavy set of 3

WOD:

“Cindy”

20 Minute AMRAP

5 Pull Ups
10 Push Ups
15 Squats

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

drunk

 


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