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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
Bedlam Athlete #85 – Cycle #4
Saturday
A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min
A2) 6-8 Kipping HSPU to Deficit – rest 1 min
A3) 12-15 Banded Russian KBS
Rest 2 mins X 3 Sets
B) Every 75 Sec X 6 Sets
3 Burpee BJ Overs (30/24)
3-4 Unbroken PC+OH @60% of C&J RM
Rest 2 mins
C) 3 Min AMRAP
24 BJ Overs (24/20)
18 Burpees
AMRAP PC (135/95)
Rest 3 mins
3 Min AMRAP
21 BJ Overs
15 Burpees
AMRAP PC (185/115)
Rest 3 mins
3 Min AMRAP
18 BJ Overs
12 Burpees
AMRAP PC (205/135)
Rest 3 mins
3 Min AMRAP
15 BJ Overs (24/20)
9 Burpees
AMRAP PC (225/155)
Bedlam Athlete #84 – Cycle #4
Friday AM Session
A) 3 Sets:
1000m Row
50 DU
25 Step Down BJ (24/20)
Rest 1:1 Work/Rest Ration
Friday PM Session
A) 10 Min EMOM
Min 1 – 4 FS @55% of FS RM
Min 2 – 5 BS @55% of FS RM
B) 6 Sets: @60% of Snatch RM
3 Posiiton Snatch
*1 Hi-Hang, Above Knee, Full
C) 11 Min AMRAP
45/35 Cal Row
60 WB (20/14)
75 PS (75/55)
D) 3X15 Hip Extensions – 2 Sec Pause @top of each p
Bedlam Athlete #82 – De-Load
A) Build to a heavy Weighted Strict Pull-Ups
B) 1-12 Unbroken C2B
^You must come down after every unbroken set
*Scale to Pull-Ups if not super efficient with C2B
C) For Time:
50/35 Cal AD
1200m Run
2K Row
Bedlam Athlete – #81 – De-Load
| Tuesday’ | |
| A) |
BS – Build to a heavy double for the day
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| B) | 15 Mins to build |
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PS – Build to a heavy TNG Set of 5
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PC – Build to a heavy TNG Set of 5
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| C) | For Time: |
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25 Thrusters (95/65)
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| 400m Run | |
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20 Bar Muscle Ups
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| 400m Run | |
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25 Thrusters (95/65)
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Bedlam Athlete – #80 – De-Load
| Monday AM | |
| A) |
2X500m Row @75% – rest as needed
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| B) |
1X1K Row – AFAP
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| Monday | |
| A) |
Build to a heavy Push Press for the Day
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| B) | For Time: |
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30 Ring Muscle Ups
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Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
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| C) | 20 Min EMOM |
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1- 6-9 Burpee BJ Overs (24/20)
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2 – 15/12 Cal Row
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| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
| Saturday | |
| A) |
1 Max Unbroken Set of Strict HSPU
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| B) |
Split Jerk – Build to a heavy
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| C) | 14 Min AMRAP |
| 200m Run | |
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6 Kipping HSPU to Deficit (5″/3″)
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18 Alt DB Snatch (50/35)
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| 54 DU | |
| D) |
4X1 Min Weighted Front Brdge
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You can’t grow into the diamond that you are without a little pressure.
When something’s weighing you down you can always push right back.
Happy Tuesday everyone!
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#bedlamstrong
There are people in this life that can change you in a way you didn’t think you needed to.
Gabe did that for us.
He walked through our doors some years back a young kid that just loved to workout and hang with his friends. Who doesn’t?
Little did we know what he would transform into in just a few short months and what kind of an imprint he would leave in our hearts forever.
He’s a kind man, a generous and noble one too. What we love most about him though, is his determined spirit.
Gabe has worked endlessly toward his dream of serving others through the fire department.
For years he pushed himself physically and mentally in hopes to earn his place among a highly competitive group of men fighting for the same spot. With many lessons learned he rose in spite of some very difficult defeats and was was inspired to work harder.
It’s your time now buddy.
You did it.
This parting is bittersweet. We’d be lying if we said this doesn’t gut us but our elation over this accomplishment outweighs any sadness we feel in your absence.
Thank you for your coaching, your friendship, and your undying love and compassion for people.
You made this place a home and we can’t wait to see what you do and where this next chapter takes you.
Do YOU.
From GTB —> GTF
Gabe the Babe to Gabe The Fireman 🤣
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#bedlamfamily
🎶 She’s known as M-E-G-A-N-E-Y-D-E-N pronounced Mee-gan, that’s right Megan. 🎶
(Had to iykyk 🙊) Our feature for the week is a mother, educator, ally, and an all around BA. With a passion for music, she uses it as her medium to teach and inspire her students to expand their creative capabilities while also educating them on being good humans and active members of their society. No stranger to hard work, she perseveres and has endured many of life’s most challenging hurdles. From the darkest depths she has emerged as an unstoppable force. She gives all that she has in and out of the gym. Megan is a symbol of courage and strength. Thank you for being you and for sharing your stories, passion, and friendship. Cheers!
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*What are 3 things you are most grateful for today?
1- My kids and my grandson! I'm blessed to be the mama of 6 amazing human beings and Mimi to one adorable mini-being. They are all so different, and they inspire me to be better and do better every day. Most of the best decisions I have made in my life were made because I wanted to be a better mama!
2- My chosen family! I have an amazing group of friends who are there for me through all of my ups and downs and changes.
3- This quarantine time has given me a lot of space to reflect and help me reconnect with my true self. Self-awareness and perspective are such a beautiful gift.
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*What are 3 things most people don't know about you?
1- I have a master's degree in vocal performance and I used to sing opera professionally. I can sing in 7 different languages 🙂
2- I played football in middle school as a wide receiver and made the all-star team (relax, it was just an intramural flag football league) but I was the only girl in the league.
3- I used to work in a bakery and I looooove to cook! My specialties are Chocolate cake, Eggs benedict and a perfect medium-rare filet 🙂
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*What is one of the most important lessons you've learned doing crossfit?
To listen to my body and make my body work for me. As a trauma survivor, it's always been easier for me to disconnect from my body; and crossfit has helped me to be precisely aware of what's happening physically and to make
"Be patient with yourself. You are growing stronger every day. The weight of the world will become lighter...and you will begin to shine brighter. Don't give up." - RT
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Have a great start to your week fam!
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#bedlamstrong
📸 @cassgphoto
Moving with intention, what does that even mean?
It means being where your feet are and focusing on what you’re doing.
It’s listening to your body and what it’s trying to say.
It’s hearing feedback and making adjustments in order to move more efficiently and safely.
It’s kicking ego to the curb and modifying according to YOU.
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One of our main goals as coaches is to get you to focus LESS on how much weight is on the bar and MORE on how to move.
Worry less about the movements you don’t have and care more about the ones you do and how well you can do them at any speed.
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Gift yourself awareness, the ability to see, feel, and adapt to what you experience during your fitness.
The more mindful we become, the more we move with virtuosity.
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@chrisdangerwastaken was 4 rounds into a 5 round intensity interval. Was he fatigued? Yes. Can you tell by this video? Likely not.
The attention he and others place in their movements allow them to not be inhibited by the skills they need to perform.
Well done Chris. 👍🏼
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#bedlamstrong
Bekah has been with us since before we even had our space; before we even knew what we could be. If there’s a barbell in the work out you can best believe she’s going to crush every one in class. Bekah wears many hats, her kindness knows no limits, and her natural instinct to help others has been experienced time and time again. She helped us lay a foundation for our community and it thrives today because of it. Thanks for all you do!
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•What are 3 things you are most grateful for today?
I am so grateful for my relationship with Jesus, my family, and my friends. Anyone who has ever asked me about my family knows that my husband and I have raised my niece and nephew since they were little, and our Alexis just graduated high school! Another fact I’m very open about is that after having my first biological son, we struggled with unexplained infertility and miscarriages for 6 years, until I miraculously conceived and had my youngest son at 40 years old! So through those years, I really had to dig deep in my faith and trust that God is good and has a good plan for my life, even when it doesn’t look like it.
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•What are 3 things most people don't know about you?
1. I work for my church and it’s my favorite job I’ve ever had.
2. Before that I was a Pharmaceutical and then a Veterinary sales rep for about 12 years, back in the old days of great trips and big budgets 😂
3. My husband and I have been together (dating) since 2005, and got engaged in Scotland ❤️
4. I’m adding one more! I’ve been doing CrossFit since 2009? And shout out to my gym buddy Doug Schreiver for most of that time! He and his wife Kelly have been huge blessings in my life and without CF I may never have met them!
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•What is one of the most important lessons you've learned doing crossfit?
That it’s more about the community than the numbers. I am so proud of my PRs but it’s the day to day laughter, friendship and support that mean the most. And I love the feeling of completing a workout, the harder the better!
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•What do you enjoy most about Bedlam?
The coaches who care so much about all of us, and all of the wonderful people with huge hearts that work hard to have an impact in
How far along in your fitness journey you go is completely up to you.
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#bedlamstrong
📸 @cassgphoto
No matter if it’s your day 1 or day 100,
the work remains the same and it isn’t going to get done on its own.
We’ve got a fresh week fam, let’s get after it!
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#bedlamstrong
📸 - @cassgphoto
Seven.
Our lucky year. ⭐️
It may not appear that way at times halfway through a very rocky 2020, but we would beg to differ.
Over the years we’ve grown some, made mistakes, expanded our vision, And served our local community to a soundtrack blend of Fetty Wap, JCole, and Meek Mill.
We’ve used fitness as a bridge to bring people together who want a difference in their lives.
A home for all, Bedlam is a place you can come to to feel heard, be loved, and get those gains.
There’s only so much we can say about it but it doesn’t quite get to the bottom of it. It’s a vibe all it’s own.
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We want to know about your experience with us! Comment below with your favorite Bedlam memories. ❤️
Thank you all for 7 wonderful years. We look forward to what we can do together for many to come.
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#bedlamstrong
#community
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