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By: Alvie Hafen So you’ve been doing this Welded thing for awhile now. You’re leaning out, becoming stronger, and overall just getting in better shape. You’re becoming more fit. But why does this work? Why does Welded help change the body and overall health of the individual. To understand this, we need to know the definition of Welded. “Welded is constantly varied functional movements performed at high intensity.” – Greg Gassman   What is a functional movement? Functional movements are the core movements of life. Squatting, running, deadlifts, rowing, presses, and the list goes on and on. These movements translate over into real life, they go beyond the gym.    What is high intensity? Intensity can be measured as the amount of work done divided by time. Let’s take the workout “Karen” as an example: 150 Wallballs (20#/14#) for time.   If you complete Karen in 5 minutes, you did 30 Wallballs per minute! That is one wall ball...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 15 banded air squats 10 kettlebell swings Strength: Clean (14 minutes) Strength: find 1 rep max Technique: 8x 2 power cleans + 1 front squat MetCon: Welded: For Time: 30 hang power cleans (135#/95#) 30 pull ups 30 calorie row *9 minute time cap Welded Lean: 2x 15 minute AMRAP 20/15 calorie bike 1 minute plank 20 ring rows 20 oblique V-Up (each side) *2 minute rest between AMRAPsRead more

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded: Nutrition Challenge Partner WOD (Retest) For Time: 100 thrusters (75#/55#) 80/70/60 calorie row 60 toes to bar or 120 knee raises 50 thrusters (95#/65#) 40/35/30 calorie row 30 toes to bar or 60 knee raises Cash Out: 30 synchronized bar facing burpees *30 minute time cap Welded Lean: 50-40-30-20-10 wallballs (20#/14#) 400 meter med. ball run after each set of wall balls If you cannot run: 50-40-30-20-10 calorie bike *24 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 100/80 calorie bike 75 kettlebell swings (53#/35#) 50 push ups 25 pull ups 100/80 calorie rowRead more

This week’s Featured Athlete was chosen by Coach Arthur! Keep up the amazing work Paula! “My #DECFMonday goes out to #DECFMasters member Paula Leasure.  Paula joined the Double Edge community in September of last year.  She rarely misses a Masters workout and it shows.  Paula has lost a bunch of weight and on her retest of “Jackie” last week took 2 minutes off her prior time; that’s pretty awesome. When Paula started with Double Edge she was unable to get into an overhead position with her presses.  Today, after a some physical therapy and strength exercises, she has succeeded in reaching that overhead position.  She continuously strives to better herself. Thank you Paula for coming to every Masters’ class with a smile on your face and a can-do attitude.” – Coach ArthurRead more