Blog

By: Kris Thompson If you’re prone to lower back pain but all the foam rolling and stretching isn’t really helping, the culprit could be tight psoas (pronounced SO-as) muscles. Everyone can benefit from stretching out this muscle even if your back isn’t currently hurting, this could help prevent such pain and help you continue making gains in the gym. What’s a psoas? The psoas is a thick muscle that attaches from your lumbar spine (low back) to your femur (see picture below) and is a big player in the hip flexor muscle group. It’s the primary connection between your legs and torso, affecting your posture as well as stabilizing your spine. Because the psoas muscles play such a big part in hip flexion, weak psoas require the surrounding muscles to compensate and potentially become overused and that’s when pain can occur. Spending a lot of time in a position where this...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Strength: Push Press (every 1:15) Welded: 6×3 (choose weight) Welded Lean: no strength MetCon: Welded: 11 Minute AMRAP 3,6,9,12… Cal Bike Wall-Balls 20/14 Pull Ups Welded Lean: 15 Rounds 5 burpees 10 calorie row 20 double unders/20 singles Adv.: 20 Rounds, 40 double undersRead more

GROUP CLASS WORKOUT Warm Up: 30 med ball cleans 90 second pigeon stretch Barbell Warmup Strength: Power Clean (every 1:15) Strength: 8 x 1 power clean + 1 hang power clean (heavy) Technique: 8 x 4 power clean MetCon: Welded: 3 Rounds 15 deadlifts (135#/95#) 30 calorie row Adv.: 185#/125# Welded Lean: 40-30-20-10 calorie bike med ball slams (20#/16#) walking lunges *18 minute time capRead more

By: Alvie Hafen We are 4 weeks into the 2017 Welded Open. Your body has been through hell. Torn hands, backs so sore you can hardly walk, and shoulders so sore you can’t even wash your hair! Your emotional state has been through a roller coaster as well.  You have probably experienced many different emotions. Anxiety, stress, maybe even disappointment. We are disappointed we couldn’t move the bar, that we couldn’t get our first pullup, or maybe couldn’t do the RX workout. 17.1 was a terrible week for me. I was disappointed and almost ashamed of how horrible i felt i did. I yelled, i threw my belt, I was angry at myself and compared my score to my friends. But at the end of the day, the Open, Welded is just working out! If you give your best effort you have nothing to be ashamed of you. I did...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Finish with: 10 groiners 20 leg swings 20 scorpions Skill Work: 12 minutes Pose Method Drills MetCon: Welded & Welded Lean: For movement quality: 4 Rounds 5 back squats @70% 800 meter run (1K row if needed) 3-4 minute rest scaled: deadlifts (moderate weight) *Each round is meant to be fast, move on that 800!Read more