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
20minutes? That’s it?? 😜
Highlights from the mid morning crew.
Way to go Bedlam! .
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong #intheopen
#20point2
Not many people can claim the Day 1 Title. Squares has been here when Bedlam was simply an idea.
She dedicates her days to teaching the brightest kindergarteners around and then
comes to Bedlam to do the same here. She's 1000% heart. Squares is the kind of person you go
to for the truth, for a shoulder to lean on, and believe it or not, a good laugh. Those lucky enough
to know her deeply can attest to that. There insn't anything she hasn't done for us here and honestly
we wouldn't be who we are without her. Like wine she gets better with age and she's stronger than ever.
Thank you for all of the late nights, for planning our social events, for keeping our home clean,
for your encouragement and coaching knowledge, for your friendship, and for everything else you do.
We are damn lucky to have you. Here's to you, Feature. .
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•What are three things most people wouldn’t know about you?
1. Unlike my brother, I am extremely shy around people I don’t know. It takes some time for me to open up and be my true self.
It’s a constant struggle/challenge for me to be myself and let others accept me for who I am and not worry about what they think.
2.I am a huge fan of The Wizard of Oz. If it’s on tv I’m more than likely going to watch some of it, if not all of it.
3. I hate peas!
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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?
Jimmy Fallon and Justin Timberlake, because if I’m going to be eating bugs and living under sticks I better be laughing and having a good time.
God, because I have so many unanswered questions. .
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•What’s your favorite thing about coaching?
Being part of a group of positive, humble people who enjoy working out and truly care about one another. .
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•What is the best piece of advice you’ve been given?
Trust your gut and your heart. They always know what’s best!
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•Favorite movie quote:
You’ve always had the power, my dear, you just had to learn it for yourself. - Glinda (the Good Witch), The Wizard of Oz
Not from a movie but I’ve always felt this was written for me....
“I, myself, am made entirely of flaws, stitched together with good intentions.” -Augusten Burroughs .
We guessed it!
Although 20.2 has a smaller set of T2B they will become more difficult throughout the 20minutes.
We recommend to stay efficient and use the first method on the left.
Incorporate the lats as much as possible and maintain tension with tighter hollow and arch shapes.
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Best of luck Bedlam!! Posted @withrepost • @cassg22 👉🏽T2B 👈🏽
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Here’s a side by side comparison of the two varying T2B techniques.
Neither one is wrong or more right than the other they simply have a different purpose.
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On the left, the body maintains a tight arch and hollow position with straight legs throughout every rep. This way is very efficient and relies heavily on lat and core engagement. The cycle rate is a bit slower. Best for longer sets of reps.
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On the right, we have a faster version of the movement where the legs bend once the toes touch the bar, reducing the range of motion and time it takes to load for the next rep.
Performing them in this way requires more hip flexor strength than on the left.
These are great for smaller sets and save time from hanging on the bar. .
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The hollow and arch positions are still the foundations for both techniques.
Which one do you prefer?
If you’re doing 19.2 today remember to be smart on your sets especially if this is not a stronger movement for you.
Breaking them into 1-3 sets depending on skill level will help you spend less time on the pull up bar and more time for the barbell. .
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Hope this helps! Good luck everyone. 🙂
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#bedlamcrossfit
#19point2 #butreally16point2
#intheopen
💥NEW COACH ALERT!💥
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Everyone put your hands together for Ms. Stacey Gilmore! We’ve been so excited to have her here with us from the moment she walked in the door.
She has TONS of coaching and athlete experience and brings in a wealth of knowledge when It comes to nutrition and all things health and wellness.
We appreciate her fresh perspective and her ability to positively influence those around her.
If you haven’t had the chance to meet her make sure you do. She’ll be coaching the mid morning Tuesday classes so stop on by and hop in! .
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Here’s a little more about her!
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. 💥RN
💥Certified CrossFit Trainer Level 1
💥Certified CrossFit Kids Trainer
💥CPR/ACLS Certified
💥CrossFit Games Coach – Teen
💥2 X CrossFit Games Regional Team athlete
💥Ironman Finisher
💥Wife and Mother of 2 🖤Married to AF guy for almost 20 years has been a journey! I have lived in so many places meeting so many great people! Fitness has been a big part of my life after having 2 kiddos and in fact, I even finished a full Ironman 2009. Afterwards, I stumbled upon CrossFit looking for a little different training. I was overwhelmed and hooked at the same time. CrossFit has continued to be my choice of fitness for the past 10 years both as an athlete and coach! I even had the privilege to coach my son to the CrossFit Games in 2018, where he took 10th in the world!
In May of 2015, I graduated from nursing school and became an RN. While this was a great accomplishment, I still didn’t feel like I was really making a difference in people’s health until I started helping some individuals with their nutrition. This led me to get my Precision Nutrition Certification and now help numerous clients with dialing in their nutrition for their individual goals. .
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Thank you for all you do Stacey!! 🔥
#bedlamcrossfit
#bedlamstrong
#infinitenutrition
@infinitenutritionhealth
20.2 tonight!
Will we be seeing some T2B?
What are your guesses after that very helpful grass hint? 😒
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
Here’s hoping there’s some heavy cleans on 20.2. 😜
Congrats on the massive PR @dannymshark . 🙌🏽
Have a great Wednesday everybody. .
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#bedlamstrong
#bedlamcrossfit
#threethirty
💥DEDICATION > MOTIVATION 💥
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Motivation is our reason for doing things. It's a combination
of our desires and willingness to perform whatever task at hand to accomplish the goals that we deem are important in our lives. It's what keeps us focused. It guides us.
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Motivation is an important ingredient in our recipes for success however, it isn't constant. If you've been working hard for something over a long period of time you've likely experienced this. When the newness of a major life change fades, it becomes increasingly difficult to find it
to keep you going. Some days, you don't just wake up with it like you used to. You wonder why its so much harder now than before.
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How we present on any given day is largely determined by the choices we make and the events that happen for us. Some days you feel great, others not so much. How little you've slept, what food you ingest, how much water you drink, how well you manage your stress, and other factors can either increase or deplete your motivation storage.
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What else do we need then that could help us when we aren't so motivated?
It's dedication. Knowing that even after the mood has left you, you are
going to do whatever it takes to achieve your goals. It is an understanding that not every day is going to be great. Accepting that it doesn't have to be, and knowing that even on your worst
days, you can still get better. It is a commitment to yourself and to the process
that keeps you from quitting.
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This journey is not an easy one. It isn't meant to be. If you're in a slump and are finding it difficult to be motivated look within yourself. Remind yourself of your WHY and give it your best for the day. If that means you have to modify. DO IT.
If that means you have to move slower than you'd like to. DO IT.
You'll feel better in the end knowing you still did something
over nothing, and in the process you've learned that even on your
worst unmotivated days, you can still crush it.
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#bedlamstrong
#bedlamcrossfit
Friday’s Tie-dye theme was epic!
Thanks to all of you who took the time to put their own little spin on their shirts a couple of weekends ago. .
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Photos of Friday’s heats can be found in our bio!
Have a great Monday everybody!! .
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Week 2 here we go!
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#bedlamcrossfit
#bedlamstrong
#bedlamteamred #bedlamteamblack
#tiedye 📸 - @cassg22
20.1..
Still here..
Still recovering...
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Remember, scores are due by 7pm tomorrow!
For those that haven’t completed their challenges make sure to upload your videos to Instagram before end of day tomorrow as well.
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📸 - @cassg22 .
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#bedlamstrong
#bedlamcrossfit
#intheopen #20point1
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