By: Kris Thompson If you’ve been doing Welded for a while now you might have noticed your hands getting calluses and you might’ve ripped or torn your hands before. Here’s some tips and products I like to use to keep my hands feeling good and less likely to tear. Hand Maintenance – Shave down your calluses: Use something like a callus shaver or a WODROD (which I prefer) to keep your calluses small. I like using a WODROD because it allows me to control how much I’m taking off and it’s pretty quick. – Condition your calluses: I like using Dermalicious Callus Quench to keep them soft and supple. Hand Protection – Use grips to protect your hands and have a barrier between you and the bar, my favorite are the Bear Komplex Comp Grips. – When wearing these grips make sure you create a little “lip” with them to give more space between...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 archer rows 5 burpees 15 banded good mornings Accessory Work: (12 minute cap) 4×12 bent over barbell row 4×8 single leg kettlebell tempo Romanian deadlift (50X0 each leg) MetCon: Welded Rx & Lean: 4 Rounds 15 toes to bar 15 overhead squats (95#/65#)Read more

1 Serving 2 Eggs + 2 Egg Whites 1c Spinach 1/2c Shredded Carrots 1/2c Mushrooms 1/2c Bell Peppers 4 oz Ground Turkey Black Pepper   Sautee ground turkey in a pan Once cooked add mushrooms, carrots and spinach to pan (cook until tender) Add eggs and scramble  Pinch of black pepper    Enjoy!   Macros   Protein 44 grams   Carbohydrate 13 grams   Fat 12 gramsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 15 Minutes 6-12 ring muscle ups 8-14 strict handstand push ups 10-16 alternating pistols MetCon: Welded Rx: 9 Minute AMRAP 20/15 calorie bike 5 hang power cleans (135#/95#) Lean: 4 Rounds (Every 10 Minutes) 1K Row 50 Air Squats 50 Russian Twists (each side)Read more

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.” – Welded Main Site GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 banded pass throughs 5 single arm kettlebell overhead squats (each arm) 15 Supermans 10 calorie machine Welded Athlete Barbell Warm Up MetCon: Welded Rx & Lean: “Holleyman” 30 Rounds 5 wall balls (20#/14#, 10’/9′) 3 handstand push ups 1 power clean (225#/155#) 35 minute time cap Scaled: 6 push ups, 2 power cleans (115#/75#)Read more