Blog

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Justin! “My DECF Member Monday goes out to Justin. He has been crushing it lately at the top of the leaderboard everyday. Managing SpeedFit in the morning and class in the afternoon. Love the consistency and the hard work. Keep it up Justin!” – Coach Leo
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What is The Welded Open? The Welded Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Can I compete in The Open? YES!  The Open is designed to be accessible to all athletes while rigorous enough to challenge the world’s fittest.  Now with a scaled division everyone from a 14 year old high school freshmen compete in the Open, as well as their 77 year old grandparents and everyone in between. Ok, I might be interested… What’s next? Sign up for $20 by clicking HERE, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition, region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. Alright I’m in! When do we do the workouts?...
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GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute banded hamstring distraction 2 Rounds: 20 Russian kettle bell swings 15 air squats 10 pushups Finish with: 20 legs swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: (every 1:20) Welded & Welded Lean: deadlift 5×4 @65-70% MetCon: Welded: For Time: 150 double unders/singles 50 air squats 40 kettle bell swings (70#/53#) 30 toes to bar 150 double unders/singles *12 minute time cap Welded Lean: 15 minute AMRAP 10 deadlifts (115#/75#) 10 box jumps (24″/20″) 20 calorie machine   SPEEDFIT (Midtown 12PM) Warm Up: 2 minute machine 2 Rounds: 10 push ups 10 air squats 10 PVC pass through 10 PVC good mornings 20 sit ups Strength: Bench Press 4×4, 4×2
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By: Kris Thompson The strength portion of the class calls for a heavy or maybe even a max lift, once the movement is reviewed and technique is explained everyone breaks off to warm up. You look around and you see some of the more experienced members grab a weightlifting belt, you think the weight is heavy for you so you grab one too. Now what? You strap it on tight around your waist and you start your lift. But do you really know what you’re doing or why you might want to use a weightlifting belt? Well I’ll tell you. A belt can help prevent injury to your lower back during heavy lifts and may increase performance. However, it may also inhibit motor learning of the abdominal muscles and lower back muscles may not get as strong as they could if a belt is not used so you don’t want...
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GROUP CLASS WORKOUT Warm Up: 2 Rounds: 12/10 calorie machine 25 band pulls 10 PVC overhead squats 10 PVC pass throughs Then: 20 scorpions PVC Snatch Progression 2 Rounds: 4 hang power snatch 4 snatch press 4 snatch balance Strength: 15 minutes Strength: snatch practice Technique: power snatch 10×3 (drop and reset) Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 15 deadlifts (205#/135#) 30 wall balls (20#/14#) Advanced: 255#/175# Scaled: 155#/105# Welded Lean: 15 Rounds 10 calorie machine (alternate) 10 burpees 20 AbMat sit ups   SKILLS (Midtown 4:30PM) Chest & Tris
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