Welcome To Bedlam Athlete
Bedlam CrossFit is not a typical gym. We are Texas’ Elite Fitness Facility specializing in teaching the CrossFit standards of “fitness”, “health” and “athleticism.” Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprint athlete.” Bedlam CrossFit strives to break away from the current, flawed fitness model we see so prevalent in America. You will not find mirrors, universal machines, or disinterested staff. What you will find are all the tools necessary to build elite levels of fitness, and trainers committed to get you there.
Check out more videos on our youtube channel
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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Follow Us On IG & FB
This week’s coach feature goes out to @witte_benjamin_bcf !
He loves anything that has to do with the outdoors, fitness, country music, and loving on his friends, family, and love @audge23 . ❤️ He enjoys having the opportunity to help others achieve their goals and has been a major contributor to helping us move forward in every way. We appreciate everything he’s done for our community and look forward to the impact he will make in the years to come. Congrats and thank you Coach Ben! •
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•What are three things most people wouldn’t know about you?
1. I lived in africa for 13 years of my life! viva la africa 😉
2. I was homeschooled all the way through freshman year.... weirdo i know
3. I actually hated crossfit for the first year when i did it but still made myself go!
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•If you could be stuck on an island forever with only three people dead or alive, who would they be and why?
1. Audrey albach because shes been with me through thick and thin and i love her with all my heart!
2. my dad because he is a genius in everything at life and would find a way to get us off the island or at least coach us through our insanity
3. My workout buddy chase guillory because we could have mad pump sessions and get YACKED!!! _
•What’s your favorite thing about coaching?
My favorite thing about coaching is the fact that i get to be a direct impact on a clients success. On top of that i get to spread the knowledge that i learned in school and through out my years of crossfitting.
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•What is the best piece of advice you’ve been given?
Dont try to Become great or the best to fast! from personal experience this usually leads to injury! show up every day and give it your all and 110%, always strive to better yourself. But be in the moment and give it the time that it takes!
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•Favorite movie quote:
1. "if you're from africa, then why are you white" hahaha mean girls
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Photos by: @enrqstudios @fotoluck_ @cassandrahuey •
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#bedlamcrossfit
#bedlamstrong
#bedlamfeaturefriday
We are teaming up with @dr.aaronstares from @performancerepublic to bring YOU all of the knowledge bombs when it comes to workout prep/injury prevention/rehab to keep you healthy, pain free, and strong!
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Please join us for our first of a series of workshops designed to help you feel your best and maintain your fitness lifestyle.
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Saturday, Dec. 14th from 9am-9:30am here in the gym!
Workshops are free to you and are not limited to members. All are welcomed to attend!
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Come meet the gang, learn a ton, workout with our fam, and grab some coffee on the way out. 🤗
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See you there!!
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#performancerepublic
#bedlamcrossfit #livepainfree
21 more days until Christmas but who’s counting? 🎅
Get after it fam! •
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📸 - @fotoluck_ •
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#bedlamstrong
#bedlamcrossfit
Expect obstacles and face them head on. They are going to come up so the way you handle them is what makes all the difference.
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📸 by @fotoluck_ •
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#bedlamcrossfit
#bedlamstrong
#competeeveryday
#bedlamathlete
>> Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow. <<
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Grateful for all of you.
From our family to yours, Happy Thanksgiving.
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Bedlam Asks:
What are you most grateful / thankful for this year?
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“I'm thankful that each new day brings opportunities for good. I'm thankful for my friends and family and the support they always give me. And lastly, I'm thankful to be surrounded by love and kindness everywhere I go, most especially at Bedlam - such a gift! ❤🖤❤🖤”
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#bedlamstrong
#bedlamcrossfit 📸 - @cassandrahuey
What are you most thankful/grateful for?
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“I’m thankful for my family and friends and the never ending support they give me. I’m also grateful that I was blessed enough to find a home away from home at Bedlam ❤️”
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Happy Tuesday Y’all!
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#bedlamstrong
#bedlamfamily
#bedlamcrossfit
#gratitude
📸- @cassandrahuey
Bedlam Asks: What are you most grateful/thankful for this year?
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@bedlamjohnny1 : “I’m thankful for a second chance to be home. Around my family. Around people who support me. Thankful that now I know what I have.”
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#bedlamfamily
#bedlamstrong 📸 - @cassg22 @cassandrahuey
🍁Thanksgiving Nutrition Tips🍁
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Staying on top of your nutrition during the holidays can be a challenge. Don’t let 3 days (Thanksgiving, Christmas, New Years) out of the next two months steer you off track. Here are some helpful tips from Coach @sag2525 at @infinitenutritionhealth that are sure to set you up for success.
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• If you set the intention you are more likely to complete it. “I will drink 48oz of water before lunch.” “I will only have 2 glasses of alcohol.” Etc.
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•Pre-logging helps you set a plan, stay within your allotted macros, and help you out your phone down to be with family.
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•Water, DRINK IT.
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•Eat High PRO/low carb fat breakfast. This will help meet your protein numbers easier since holiday meals are really carb dense.
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•PUT YOUR PHONES DOWN. Be present. Enjoy your family. Be where your feet are.
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•Workout if you can before or take a walk after your meal.
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•Having conversations away from the food table help put a barrier between you and food. It will help eliminate the need to snack and will keep you more locked in to your conversations with those you love.
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Be grateful.
Be kind to yourself.
Be in the moment.
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#bedlamcrossfit
#bedlamstrong
#infinitenutritionhealth
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