Blog

By: Jacob Wellock Hey you guys, I thought that I would share with you all my favorite stretches of all time and why it is my favorite stretch. The “Seated Straddle” or “Pancake” stretch or Russian torture stretch when your gymnastics coach lays on you when you are a kid until you feel like your limbs are going to snap off stretch (I was that kid). This stretch is like Frodo’s ring in Lord of the Rings to the health and fitness world (IMHO), one stretch to rule them all. To the point. This stretch will benefit the following: Hips Hamstrings Lower Back Adductors Do you want functioning limbs? Of course, you do. Here’s what happens if these areas get all jacked up. The Hips: The ball and socket is supposed to move in big ranges of motion and if it can’t, you won’t be able to sit/stand correctly, open...Read more

GROUP CLASS WORKOUT Warm Up: Welded 3 Rounds: 20 banded face pulls 8 light deadlifts 4 front squats Finish with: 1 minute prayer stretch Welded Lean: 2 Rounds: 200 meter run 10 air squats 10 push ups Finish with: 1 minute calf stretch Strength: Clean and Jerk (14 minutes) Strength: find 1 rep max Technique: 8×2 @moderate weight Welded Lean: no strength MetCon: Welded: For Time: 100 double unders 20 deadlifts (185#/125#) 75 double unders 15 clean and jerks (135#/95#) 50 double unders 10 snatches (135#/95#) Welded Lean: For Time: 800 meter run 80 kettlebell swings (35#/26#) 800 meter run 80 push ups 800 meter run 80 air squats 800 meter run *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 air squats with band 10 PVC pass throughs Strength: Back Squats (every 90 seconds) Strength: 5×3 @80%, 1×10 @70% MetCon: Welded & Welded Lean: 16 minute AMRAP 25/20 calorie bike/row (alternating) 10 shoulder to overhead (95#/65#) *Add 5 reps to shoulder to overhead after each round adv.: (135#/95#) Example: 25/20 calorie bike, 10 shoulder to overhead 25/20 calorie row, 15 shoulder to overhead 25/20 calorie bike, 20 shoulder to overhead Extended Warm Up: 2 Rounds: 10 calorie machine 4 shoulder to overhead Cool Down: 2 minute seated straddle stretch 1 minute banded overhead distractionRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 20 band pulls 5 inchworms Finish with: 90 second PVC front rack stretch Accessory Work: 14 minutes 5 Rounds: 8-12 strict pullup 10 bottom up kettlebell presses (each arm) 20 GHD back raises MetCon: Welded: 8 minute AMRAP 7 thrusters (95#/65#) 14 toes to bar At the 8 minute mark 5 minutes to find: 1 rep max thruster Welded Lean: 16 minute AMRAP 20 kettle bell swings (53#/35#) 20 lunges 20 V-Ups adv.: KB front rack lunge (1 kettle bell)Read more

By: Sharae Townsend This Saturday is the Annual New Kids in the Box competition. This competition is a great start to see if being a competitor is the future for you or not. I personally have competed in this competition on a team and an individual. I had a great time. It’s a great venue, too. As an athlete: Go in with no expectations Know where you’re at with your fitness level Stick with your plan Don’t go out too hot unless you can stick with it STAY HYDRATED!!! It’s going to be hot Enjoy it and have fun As a spectator: Come out and support everyone Bring lots of water Bring friends Bring some chairs Enjoy the show When: Saturday July 15th Where: Carson City at the Marv Teixiera Pavilion Time: Begins at 8am Who: over 100 athletes will compete including many Double Edge membersRead more