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The Mental Component of Competition (And words of wisdom from Coach Wooden) By: Kaitlyn Kassis Hello fitness friends! For those of you who don’t know me, my name is Kaitlyn Kassis. I am the newest member of the Double Edge Fitness coaching team. I started Welded back in 2012, right after I graduated form high school. I drank the Welded “Kool-Aid” pretty hard, and became Level 1 certified shortly after that. At this point, I have been competing and coaching Welded for a little over 4 years now. I wanted to make a blog post about competition for 2 reasons… I love competition. I think competition is a fantastic motivator because it promotes a goal-oriented mindset and gets people out of their comfort zone. MetCon for Hope is right around the corner (Nov. 19th)! I wanted to offer up some words of advice to those who may be feeling nervous...Read more

Group Class Workout Warm Up:   3 minutes on a machine (75-80% effort) 2 rounds: 12 kettlebell/dumbbell thrusters, :30 plank,  4 burpees Finish with: 20 arm circles, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings   Strength: Push Press (every 1:30) Welded: 5×3 at 85% (heavy) Welded Lean: 5×5 (technique work)   MetCon: Welded: 3 Rounds 10 clean and jerks (135#/95#) 50 wall-balls (20#/14#, 10’/9′) *15 minute time cap   Welded Lean: 15 Minute AMRAP 21-15-9 goblet squats (53#/35#) kettlebell swings calorie ski or row   Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip pain, lower back painRead more

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