Blog

By:  Tammy Hamilton Most people don’t realize that what they are drinking can be one of the most caloric things they put in their bodies. I’m not just talking about sodas and alcohol but fruit juices, sugary coffee drinks and even certain flavored waters. Some of these can have up to 50g of carbohydrates which is more than one cup of pasta! if you are drinking several a day you could be consuming more liquid calories than you are eating. Even if they are labeled as healthy or sugar free, they may still have a high amount of carbohydrates. Pay attention to the nutrition labels on the back of your drinks and limit the amount of liquid calories you are consuming. Of course the best thing you can do is drink is plain water. But if you have a hard time drinking plain water, try a safe alternative like Xendurance Hydro-X....
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 kettle bell high pulls 10 jump squats Strength: Power Cleans (every 1:15) Strength: 4×1 @90% 6×1 @80% Technique: 10×3 (moderate weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 50 calorie row adv.: 155#/105# *18 minute time cap Welded Lean: 10 Rounds 6 deadlifts (95#/65#) 8 air squats 10 calorie bike *22 minute time cap
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By: Kris Thompson Christmas is right around the corner and sometimes finding the right gift for your favorite Weldedter(s) can become quite a chore! So I’ve compiled a gift guide with some of my favorite products and where to find them so you can buy the Weldedter in your life a gift that they’ll both love and use a lot. Just click the underlined titles above each picture for links. SHOES: The most basic thing you need to get your WOD on, shoes! They come in all sorts of styles and colors, here are some great picks for Welded: Nike MetCon (photo: Nike) Reebok Nano (photo: Footwear News) NoBull Trainers (photo: NoBull Project) WEIGHTLIFTING SHOES: If you want to get serious about your Olympic Weightlifting or need some help with mobility in the bottom of a squat, lifters are a great thing to add to your wish list: Nike Romaleos...
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 push ups 15 banded tricep extensions 15/12 calorie machine Strength: Bench Press (every 2:15) Welded: 5×6 (choose weight) Welded Lean: no strength MetCon: Welded: 18-15-12-9 toes to bar 50-50-50-50 double unders scaled: 25 double unders or 50 singles + 4 burpees *15 minute time cap Welded Lean: 5 Rounds 1K row 20 burpees 20 leg lifts *40 minute time cap
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You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice Extended Warm Up: 2 Rounds 10 wall balls 5 hand stand push ups/8 hand release push ups 5 power cleans MetCon: Welded & Welded Lean: Test Day: “Leo” 4 Rounds 30 wall balls (20#/14#) 10 power cleans (155#/105#) 10 hand stand push ups scaled: 15 hand release push ups
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