Blog

By: Joel Cochran Okay so I am going to go out on a limb here and talk about something that seems to be a little taboo in our society these days. It is a subject that everyone knows, yet no one wants to talk about. It can’t be proven by science, yet millions of people have dedicated their lives to it. Its nothing that you can see, touch, hear, smell or taste but you can feel it with every step you take. What I am going to write about is Faith… I know what you might be thinking right now, what does religion have to do with fitness? How they compare might surprise you. You must be willing to invest your time  We should all know by now that results don’t just magically fall from the sky. Want to lose weight? Dial in your diet. Want to gain muscle? Lift...Read more

Group Class Workout   Warm Up: 3 laps forward, 2 laps backward,  20 air squats Dynamic Warmup (4-7 minutes) Finish: 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings     Strength: Push Press Welded & Lean: 5×5, increase in weight (every 90 seconds) Finish with: 1×20 strict press     MetCon: Welded: 15 minute AMRAP 50 wallballs (20#/14#) 10 cleans (135#/95#) 50 wallballs 10 cleans (155#/105#) 50 wallballs 10 cleans (185#/125#) max wallballs   Welded Lean: 15 minute AMRAP 8 med. ball slams (30#/20#) 12 push ups 18 V-Ups     Mobility of the Day:  Couch Stretch (pg.331) 2-3 minutes each side. Improves: Squat position, hip and low back pain.Read more

By: Derek Wellock Now the holiday season in starting and this time of year can cause so much stress and anxiety for people. I know many people dread the holiday season because of the stress that can come with it. This doesn’t have to be the case. We all have the choice to choose how we feel and how we react to certain situations. The holidays are no different. With this wonderful time of year, take the time to truly appreciate all the great things we have in our lives. Take the time to appreciate all your family members and friends, and make sure you tell them you appreciate them. Give thanks to people, forgive people, and be gratefully for the opportunity to do so. In our great country, we have so many blessings to be grateful for every year, and it saddens me to see such a joyful time...Read more

Group Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank     STRENGTH 6×4 Back Squat @75% Every 90 Seconds   METCON Dynamic: 5 Rounds 15 KB Swings 53/35 10 Burpee Box Jumps 24/20 25 Ab Mat Situps 17 Min Time Cap   Foundational: 5 Rounds 12 KB Swings 8 Burpee Step Ups 20 Ab Mat Situps 17 Min Time Cap   MOBILITY  Pre – Single Leg Flexion w/ ER Bias (pg. 303) Post – Superfriend calf smash       Skill Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank   SKILL Bar Muscle Up Practice   STRENGTH 40 Strict Pull Up’s      Read more

Sign ups are starting to roll in for the online Welded competition Hell of The West and we are over half way there in getting 20 athletes signed up to receive free FitMark gym bags!  If you haven’t yet heard of Hell of The West, it is a online competition similar to the Welded Open in which there will be a workout once a week for 4 weeks.  At the end of the 4 weeks if your scores are good enough you will qualify for the live competition that is being held at the GSR in October. There will be two different divisions, a open division for the veteran Welded athlete and a novice division for the Welded athlete who is new or just not quite ready to wrestle with the fire breathers.  If you are planning on signing up for the competition you can visit www.humanperformanceproject.com/register or email [email protected] with...Read more