Posts Tagged ‘ WOD ’

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

Monday 11.26.12 You feel so fat after Thanksgiving

Now is the time to work off all that food and drink from last week.  Jackie has come to town to whoop your ass in shape.


1000 M row

50 thrusters (empty bar)

25 pull ups

After first group finishes the row start second wave on rowers at the same time. Try to start guys first (they usually row faster but are usually slower because they are checking out all the hot girls in Bladium Crossfit)


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 WOD 10.22.12

Monday…Good morning!!


10 Rounds for Time-

10 Burpees

10 Pull-ups