Blog

By: Karen Lilleyman   Anyone who saw Zac Efron playing DJ Cole Carter in last year’s seminal work of cinema We Are Your Friends knows that 128 beats per minute is the magic number to get the people dancing like loons to EDM tunes. According to scientists (usually more reliable than Hollywood stars on matters of science), music with a tempo of around 145 to 165 BPM is the optimum for a cardio workout such as running, depending on your height and stride length and assuming you want to match your paces to the beat. Whilst I’m all in favour of science, especially when it comes to things like curing diseases and engineering calorie-free cheesecake, the number of beats squeezed into a minute won’t make you achieve your fitness goals if the tracks in your ears don’t also engage you emotionally (and also if you don’t train, but I’m working on the basis that does not...Read more

GROUP CLASS WORKOUT   Warm Up: 25/20 Cals GO Hard, Get Warm. 2Rds: 12 Goblet Squats (Heavy), 6 Burpees, 12 Lunges Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: Back Squat 10 Singles @85% Every 1:15 OR 10×3 Choose Weight Lean: No Strength Metcon: Welded     20 Min EMOM 8 Burpees to a Plate 10 DB Snatches 45/35 12 OH PlateLunges 45/25 14 V-ups Adv: 10 Burpees 60/45 DB Snatches 12 Toes To Bar Welded Lean 30 Min AMRAP 25/20 Cal Machine 50 DU/100 Single 25 Toes to bar/Knee raises 50 Ab Mat Sit ups 25 Deadlifts 115/85   Mobility of the day: Banded Hip Capsule Improves: Bottom of squat, deadlift, hip pain      Read more

By Sabrina Blajos I just wanted to remind all of you that Double Edge’s 2nd Annual Day at the Lake will be August 6th at King Beach in North Lake Tahoe. Its a time to get in a great workout while enjoying a fun lake day with your favorite fit fam. If you haven’t already requested it off be sure to. It’s a Double Edge event you don’t want to miss. As the event gets closer we will have more details for everyone. Hope you all are having a 3-day weekend with family and friends celebrating our great country that we are lucky to live in. Group Class Workout   Warm Up: 2 Rds: 1 Min Machine, 15 KB Single arm High pulls, 15 KBS Russian, 10 Pushups Finish with: 20 scorpions, 20 leg swings, 15 PVC PT GM   Strength: Find 1 Rep Max Power Clean 14 Minutes Lean:...Read more

Group Class Workout   Warm Up: 2Rds: 12/9 Cals, 12 Pushups, 12 V-ups Finish with: 15 PVC PT, GM 20 arm circles Push Press Progression   Strength: Push Press 5×4 Every 90 seconds. First three sets across and last two sets rising.   Metcon:   Welded  “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle Ups/BM/18 Pull Ups 10 Hang Cleans 135/95   Welded Lean 4 Rounds 500 Meter Row 15 Box Jumps 24/20 10 DL 135/95   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Warm Up: 30/25 Cal Machine, 20 pushups, 20 arm circles, 15 DB Thrusters, 10 lunges each leg Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM   Strength: Push Press 5×5 Increase in weight (Every 90 seconds) Start at 65%   Metcon:   Welded 4 Minutes to Complete:          30 Wallballs  20/14 11 Deadlifts 185/125   10 Burpee Box Jump 24/20” Then: 30 Wallballs 20/14 9 Deadlifts 225/155 10 Burpee Box Jumps Then: 7 DLs 275/185, 5 DLs 315/215 Last Rd: 3 DLs 365/245                  “Complete one round only=100cal bike, 2 rounds 75cal bike, 3 rounds 50 cal bike, 4 rounds no bike.”     Welded Lean 4 Min To Complete: 10 DB/KB Thrusters 35/25       500 M Row (If successful) 14 DB/KB Thrusters 35/25      500 M Row                                  *Add 4 minutes and 4 reps to the thruster if successful for that...Read more