Archive for the ‘ WOD’s ’ Category

Monday 2/4/13











In teams of two complete:
2 Minutes

Max Burpees (both members are working)

2 Minutes Rest

Race to 150 wallballs (20/14) (1 ball per team)

2 Minute Rest

2 Minutes

Max Burpees

Score= total time + total burpees.

Comp class
Skill: Muscle ups
EMOM: Squat clean

Importance of Sleep : Six reasons not to scrimp on sleep


A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.

While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep:

  1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
  2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
  3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
  4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
  5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
  6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.


Talk to your Crossfit Trainer for more information on getting a better nights sleep.

Monday 12.3.2012 – Winter WODFEST Registration

It doesn’t feel like winter outside but Winter is the trap season to put on the extra pounds.  Don’t wait until January to see your body get fit and healthy.  Start this week with some great burners.

winter weight loss challenge


1000 m row

Then 3 Rounds of:

5 power snatch 135/95

10 push ups

15 pull ups

20 lunges

Then 500 m row




M4: 65/45


Winter WODFEST registration is Monday 9am.  Click HERE to register for this exciting competition


This is the week to be thankful.

A good practice would be….

  • What other person in Crossfit am I thankful for because when I feel like giving up, they push me further?
  • What WOD do I give thanks that I’m alive after because I almost died doing it?  (Could be the SQT below)

We, at Bladium Crossfit, are thankful for all of you.  You give life to our gym.  You set the example for getting fit and not giving up.  Thanks for being part of such a great community.

3 Rounds for Time-
10 Ground to OH @ 95/65
Shuttle Sprint 200 yd (50 yd there and back twice)

M1: 80/55
M2: 65/45
M3: 55/35
MM: 45/25

Monday. November 5, 2012


Warm up: run/row, 3×20 pull overs

Group dynamic stretch


10 rounds

5 Box jump over’s

5 T2b

10 Weighted Lunges 45/35

10 Ground to overhead 45/35


Competition class: 6:30pm

Press, push press and push Jerk








This Thursday is our 100 Member Celebration: 5:30pm.  Also $1 beer and Wine at the Bladium Bar.  Everyone of you 100 members is gonna be there.  Work out, heckle, drink, laugh, stretch.  Doesn’t matter.  Be there!

Monday Oct 29, 2012

3 rounds for time of:

Run 400m (row 500 if weather is bad)

21 C2B Pullups

12 Deadlifts 275/185






Monday – Oct 15 – 2012

CrossFit Masters

Chantell, Christine, Keith and Brenton represented well the Bladium.  They did absolutely phenomenal.  You can view results at CrossFit Masters 2012 Colorado.  Make sure you encourage them and congratulate them!!

You can view some great shots on Chantell’s facebook.  


Set your goal now for 2013.  You’re gonna compete too!!

Monday Morning is your first step to achieving that goal:


Strength: Deadlifts

1×10 warm-up

1×8 @ 55%

1×3 @ 70%

1×3 @ 80%

AMRAP @ 90% (3+)


WOD: AMRAP in 15 mins-

8 OH Squats

8 Ring Dips (16 Box Dips)

8 Knees to Elbows

Rx’ed: 75/115 lbs

M1: 65/95 lbs; Rx’ed RD and KTE

M2: 65/95 lbs; 16 Box Dips

M3: 45/70 lbs; 16 Box Dips

M4: 25/45 lbs; 16 Box Dips


MONDAY 10.8.12


Partner “Helen”

3 rounds

400 M run

21KB swings 24/16

12 Pull ups


Partner “Grace”

30 Clean and Jerk 135/95

M1:115/80 20/12

M2:95/65 16/10

M3:75/ 45 12/8

You can break up any and all reps however you would like but both people have to do the run. So, make a good strategy around your weaker runner.


Here is a great article on…..

10 Reasons Crossfit isn’t working for you.

Sometimes when I tell people that I hate hiking, they look at me like I just said that all of the world’s puppies should be executed. If I could get all of the nature scenery and majestic mountain top views without all of the bug bites, sweat in my eyes, bad energy bars and where-should-I-pees, then hiking would be kinda nice.

Most people want the proverbial paleo cake and eat it too.  They want all of the rewards with none of the sacrifice. CrossFit is not a magic bullet to fitness. It’s not the second coming of JesusFit. CrossFit is simply one catalyst to help you attain the highest level of fitness possible. The beauty is that it is extremely effective and efficient and can work for just about anyone. If it hasn’t worked for you, then here are the top 10 reasons why:

10. You think you’re committed but you really aren’t – Just about everyone who walks in the door says they workout 3-5 times every week. Every. Single. Week. They are fed up and want something that is really going to work. Then when it’s time to sign up for a membership they say, “Well, I was thinking, um, like once or twice a week”. Whoa, wait a minute. I thought you were already working out 5 times a week. Now it’s two? If you can’t whole heartedly commit at least 4 hours (preferably about 6 hours) a week to fitness, then you probably aren’t going to reach your goals. I get it, life is busy. Just go try telling that to the single mom on the pull-up bar who just got done with her double day.

9. Grizzly Bear Diet – Dane always talks about his grizzly bear diet consisting of late night DiGiorno pizzas, ice-cream and Oreos. Now you may not eat that terribly, but you may have your little vices. That venti mocha latte frapafattachino isn’t doing you any favors in the weight loss department. Here’s a tip: Just because they are mini Snickers doesn’t mean you can eat a bakers dozen of them. That also goes for donut holes. Clean up your diet all around. Maybe you eat too much, or not enough. Be sure that you are getting enough veggies and protein and fat. It is your fuel.
8. Mediocrity Safe House – I don’t mean mediocre in the sense of all the athletes in the gym. I mean relative to what you are capable of. True, we tell all of our beginner athletes to take the first couple weeks easy and slowly push themselves in weights and times. Some people get stuck in a scaling safe zone. I get that it’s scary to push yourself, but isn’t that why you joined a CrossFit gym in the first place? Slowly start pushing yourself just to the edge of your limits. You can always scale back down if it becomes too difficult.

7. Old Habits – Somewhere along the way we all developed some bad habits. Some of these habits may be something as simple as staying up too late watching TV. This lack of sleep can be the difference between a good workout and a bad one, or working out at all. Identify your bad habits and prevent them from happening in the future. Then work on replacing those bad habits with good habits.

Time to buy more weights

6. Get Stronger – Most people come into CrossFit ready to do a MetCon, you know that 3,2,1…Go thing people associate with CrossFit. Unfortunately, some of those metcons don’t easily scale down by simply putting lower weights on them. Some of the quick and dirty metcons won’t illicit the right stimulus for your body simply because you aren’t strong enough. If you hold back on our strength portion of the workouts to get a better time on the metcon, then you are doing yourself a disservice in the long run.

5. Lack Mobility – Who knew that 15 years of bench press, leg extension and elliptical would cause muscle imbalances? If you can’t get in to the right position for our exercises, then your body will compensate and sacrifice proper technique to complete the task. Usually joints are what start hurting first. Mobilizing and prepping for movements helps keep our tissues healthy so we can do more work and lift more heavy stuff pain free.

K-Starr would be…proud?

4. Do your Homework – You are never going to get better if all you do is yell “TIME!” and then grab your car keys and drive home. Want to get better at pull-ups? Well you should probably practice a few every single day. Double unders aren’t going to get better by you watching Shark Week. Practice.

3. Have some fun – I tell every new On-Ramper, “If you don’t have fun doing this, then you should probably go somewhere else”. CrossFit can get you in great shape, but if you aren’t having fun while doing it, it can be a daunting task. Make some friends. Race some people. Crack a joke. Dance to “Call Me Maybe”. Whatever you need to do to not have to think about running up a hill or doing burpees. The more fun you have the more effective it will be.

Progression to a kettlebell swing. Walk -> mumble words -> kettlebell swing

2. Progress through Progression – The ego can be a tricky thing. I have seen people get their first kipping pull-up and then hop up on the rings to attempt a muscle-up. Things in life don’t work that way. You have to follow certain progressions or you crash and burn. Just because you won a high school debate doesn’t mean you should run for President. Practice the progressions. Master the “uncool” movements and everything else will fall into place.

1. Excuses are like… – We all know the phrase. Our minds will create just about any excuse to justify our lack of results. Do not create excuses, come up with solutions and plans. Find a way to be successful. Have a little injury? You can still workout around it. Don’t know how to cook? Learn how. The beauty of the CrossFit revolution is that it has created an open source wealth of knowledge. It has also created online communities of people who are working through problems just like yours. If you need help, all you need to do is ask.

List taken from Crossfit Southbay.