Blog

By: Savina Brown A huge obstacle I have been struggling with as of late is trying to find my motivation. Where it went, I would like to pretend I don’t know, but I was the sole witness to watching it slip away. As summer came around and I began my hardest semester of school yet, I allowed my workouts, my eating, and my self-care to fall away. It happened slowly over the course of those 4 months, missing one workout here, eating one burger there, until I found myself working out maybe 2x per week if I was lucky and eating out every night for dinner. Now here I am, a whole season later searching and wondering why I don’t want to workout, why I would rather eat pizza than chicken and veggies, and why I would rather sleep than do things I usually enjoy. The truth is that I...Read more

Group Class Workout:   Warm Up: Trainer Choice     Accessory: 14 minute time cap 4×10 dumbbell strict press (heavy) 100 band pull aparts 100 band face pulls     MetCon: Welded: For Time: 30 pull-ups 60 deadlifts (115#/75#) 120 double unders *10 minute time cap   Welded Lean: 3 Rounds: 20 deadlifts (95#/65#) 15 front squats (95#/65#) 10 lateral burpees *12 minute time cap     Mobility: 10 minutes, pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

Group Class Workout Warm Up:  2 minutes on a machine Coach Dynamic Warm Up 5-7 minutes Finish with: 1 minute banded overhead distraction, 20 arm circles, 15 PVC pass throughs, 15 PVC good mornings   Strength: Welded: 2×10, 2×8, 2×6, 2×4 bench press, increase weight (every 2 minutes) Welded Lean:  No strength   MetCon: Welded: 3 Rounds 10 thrusters (95#/65#) 10 lateral burpees Cash Out: 30/24 calorie bike *8 minute time cap   Welded Lean: 3 Rounds 1,000 meter row 40 burpees 1,ooo meter ski 150 double unders/singles   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip function, knee, hip, and lower back painRead more

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that have a high aerobic demand such as running or Moderate Intensity Training like boot camps and last an hour or more.  So, where is the Cardio? I could go on a long ramble about the three metabolic pathways and the difference between aerobic and anaerobic exercise and how doing such short workouts as Fran can actually increase your aerobic threshold.  But i decided that this article could save me the time http://www.everylastrep.com/fitness/crossfit-cardio-the-myth-debunked# . Lets debunk the myth that cardio is only found on treadmills and ellipticals.   We can change the minds one Fran at a...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15 Air Squats   Foundational Partner ʺCindyʺ 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Switch every round Mobility: Pre – Super Front Rack  Post – Super Friend Smash of your choice     COMPETITORS CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 15 Power Cleans @ 80% 4×10 DB Row Each Arm   Metcon: 21-15-9 Box Jump Overs Pull Ups Deadlifts @ 175/125 Finish With 2k Row   Mobility: Partner Smash Of Your Choice  Read more