Blog

By: Alvie Hafen You walk into the gym and go straight to the board to look at the workout. You see some heavier weights in the workout. The person next to you is loading up the RX weight on their bar. Should you? Or should you scale the weight back? These are questions which go through the minds of clients all the time. Here are my thoughts as a Coach and an Athlete who has been doing Welded for almost 7 years. 1. Faster is better. Scale the weight down. The higher the intensity can remain during a workout the more benefit you are going to receive. This is the secret and reason why Welded gets results. You push to the dark place, you go push even when the body is telling you to slow down. I would rather see someone go 4 minutes faster on their workout then 20...Read more

By: Joel Cochran Gym Jones has a saying “There is no such thing as over training, just under recovering”. This might sound crazy to some people out there especially Weldedters, but I have came to the conclusion that this saying is pretty damn accurate. Too often members come up to our coaches and talk about how sore they are from yesterdays workout, or how they had to take a day off because they just couldn’t recover. If you are one of these people I have a simple question for you. What tools do you have to recover and how much time do you invest in recovering every day? From elite athletes to the everyday athlete the answer to that question is usually pretty universal, little to none. Whether it is a time restriction or just a lack of understanding, too many athletes wreck havoc on their bodies by not focusing...Read more

Group Class Workout   Warm Up: Trainer Choice   Strength: 4 Rounds (15 Minute Time Cap) 10 DB Strict Press, 1 Min Plank, 20 Lunges (your choice, jump switch, weighted, etc.)     Metcon:   Welded  Partner WOD Buy In: 2K Row 10 Rounds (Alt Rds): 5 Pull ups 6 S2OH 115/80 7 DL 115/80   Adv: 1 rope climb instead of pull ups Adv: 135/95     Welded Lean 14 Min AMRAP Dead Hang :45 sec (pullup bar) 15 Box jumps 24/20 10 Toes to bar/Knee raises 200m Run   Record total reps. Run = 1 rep Dead Hang = 1 rep   Mobility Of the Day:  10 Minutes! That is the goal today. Roll out and stretch muscles that are sore and tight.Read more

Group Class Workout   Warm Up: 2rds: 60 sec machine, 10 pushups, 15 air squats 75ft single arm KB OH walk, with 10 presses each arm Finish with: 20 scorpions, 15 PVC PT, GM   Skills: Pullup Progression (5 Minutes) Practice Pullups or another skill (10 Minutes)   Metcon: Welded   3 Rounds for Time: 500m Row 21 Power Cleans 115/85 15 T2B   Adv: 165/115 GHDs     Welded Lean   Death by Booty: Every minute add 2 lunges till failure: 2 Jump Switch Lunges 4 Jump Switch Lunges etc…   *Extra Work: Complete 200 Russian Twists Total   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more

Group Class Workout   Warm Up: 2 Rds: 15 cals, 15 goblet squats, 20 hollow rocks Finish with: 20 scorpions, 20 leg swings, 15 PVC PT, GM 1 min Banded Hip Capsule   Strength: Front Squat Every 1:45 5×3 at 80% of Max Lean: 5×6 Moderate Weight   Metcon:   Welded Open 14.4 14 Min AMRAP 60 Cal Row 50 T2B 40 Wall-balls 20/14 30 Power Cleans 135/95 20 M.U./P.U.   Crossfit Lean Lean 14.4 14 Min AMRAP 60 Cal Bike 50 V-Ups 40 Wall-balls 20/14 30 KB Swings 53/36 20 Ring Rows   Mobility Of The Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!Read more