Blog

Welded is great for many different reasons; its fun, it builds on community and the most important thing is that it works!   There are many fitness programs out there but how Welded separates itself from the pack is that it can be supported by measurable, observable, repeatable facts; also known as evidence-based fitness. What does evidence-based fitness mean?  It is testing and retesting the WOD’s that we have programmed for you to see if you have improved.  We have obviously seen improvements in strength because we have tested and retested which has resulted in most people seeing an improvement in their overall strength and power.   Now it is time to test your overall fitness through today’s workout. If you have been using beyond the whiteboard you should be able to easily look up the past workout.  If not, we suggest you start recording your times on either BTW...Read more

Remember the days when you had to call someone from a land line?  For some of us we do remember, for others you might be sitting there wondering what a land line is….  Yes before the Nokia 5150 and snake there was such a thing called a land line in which you made your calls from a line that was hard wired to your house. But as we know times have changed.  We have more technology in our phones now then we use to have in our Macintosh (aka a Mac).   This has made things very convenient for us.  We now can ask an imaginary women how to make dinner, where to drive for the nearest meal or even give us advice! As nice as all things may be, the one thing that we haven’t realized is that it is killing our shoulders!  Even right now as you read...Read more

  “Everything is easier said than done. Wanting something is easy. Saying something is easy. The challenge and the reward are in the doing” Sometimes things are easier said than done.  In the case of eating healthy it might be the easiest said than done of them all!  We are constantly tempted everyday by foods we know are not good for us but know how good they taste! As much as we would like to think that we eat well balanced meals, the truth to the matter is that things such as stress, work and school hinder us from truly “eating clean”.  We find excuses one way or another on why its okay to have a meal lacking in micro-nutrients.  Maybe its because “you just don’t have time”, or how about “Its been a stressful day, i deserve a good meal”, and my personal go too “I just did Welded,...Read more

Well after 3 weeks of constant reminders it looks like we have hit our goal of 60 people for the lurong challenge!  The count as of right now is 70 people and growing!  We are extremely excited to start this challenge and to show the rest of the nation how strong the Double Edge Community is! Some quick reminders to everyone who is signed up: – Make sure to log into your account and play around with the site to see where you will need to input your scores and meals. – Get your measurements!  We will also be getting your weight and encouraging you to take a before and after photo to see your transformation! – We will start the benchmarks workouts starting next week. – The workouts, measurements and your weight will all be due on the 29th of September If you have any questions about the paleo...Read more

GROUP CLASS WORKOUT   Warm Up: 20 air squats, 10 burpees, 20 PVC pass throughs, 15 air squats, 5 burpees, 10 PVC good mornings   Strength: 5×4 Push Press Increase in weight 90 secs   Metcon: Dynamic 16 Min Time Cap 3 RFT: 5 Deadlifts @175/115* 7 Box Jumps 30/24 10 Lateral Burpees 15 Cals Alt. *Coach permission required   Foundational 16 Min Time Cap: 3 RFT: 5 Deadlifts 7 Step Ups 10 Burpees 12 Cals Alt. Mobility: Pre – Lat smash on foam roller Post – Calf smash on roller     SKILL’S CLASS Toes to bars Rope Climbs Double UndersRead more