Blog

Next up for coaches appreciation is the one and only Alvie Hafen!  If you have been around for the past year or even just since Halloween you probably know how unique Alvie can be with his costumes and love for burning man.   As unique of a style that Alvie shows sometimes, his passion for coaching and helping others is even more rare than his style. Alvie has been coaching Welded longer than any other coach on our staff and it shows with his dedication to providing the best possible experience for everyone who walks into the gym.   From programming the daily workouts that we all love so much to taking extra time in his day to help someone new learn about Welded, Alvie has an enthusiasm and love for his craft that is not to often seen. We want to thank Alvie for his continued support and drive...Read more

Can a training program like Welded help to cure depression?  This is the question I asked Faraaz Merchant a local psychiatrists and Double Edge member after a workout last week, his response surprised me.  Faraaz explained to me that there has been an significant amount of studies that have shown the benefit exercise can have on depression.  After discussing more in detail I felt it was something that should be shared with everyone.  Below you will find Farraz’s article on exercise and depression, it might make you think twice about the pharmaceutical industry and whether or not to hit the gym!   EXERCISE BETTER THAN ANTIDEPRESSANTS FOR TREATING DEPRESSION? In the United States, 1 in 5 women and 1 in 8 men will suffer from an episode of Major Depression in their lifetime. In the last 10 years the use of antidepressants has skyrocketed with 1 in 10 Americans now...Read more

When Welded was developed back in 2000 it was meant to be a program to help develop and enhance any one persons ability to perform a given task.  Welded’s constant variability  in programming and training is what helps the average person develop broad strength and conditioning that are usually lacking in more specialized fitness programs.  It is with this broad training in which a Weldedter has the ability to adapt and excel in many different domains and facets.  One of the many domains in which a Weldedter can excel is running. Yes I said running.  Now I am sure that most of you are looking at the word “excel” and “running” together and think that “they must not be talking about me!  I am a terrible runner!”. I hate to break this to you but if you participate in the constantly varied world of Welded then you are much more suited...Read more

GROUP CLASS WORKOUT   Warm Up: 20 Medball slams, 20 hollow rocks, 20 scorpions 3 lap run, 20 PVC PT, 20 air squats   Strength: 20 Strict Pull Ups Over Hand/ 20 Under Hand 5×10 Seated (Ground) DB Press 5×10 Push Ups(15 Minute Time Cap)   Metcon: Dynamic 20 Min Partner WOD Partner A. 200 m Run Partner B. AMRAP of: 7 Toes to Bar 5 Power Cleans 155/105 3 Front Squats 155/105   Score is total rounds of 7-5-3   Foundational 20 Min Partner WOD Partner A. 200 m Run Partner B. AMRAP of: 9 K2E/V-Ups 7 Kb Swings 53/35 5 Goblet Squats   Score is total rounds of 9-7-5   Mobility: Pre – Single Leg Flexion (pg. 303) Post – Partner Calf Smash on Roller  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 1 minute plank 3 Rounds 12 jump switch lunges, 10 V-ups, 7 burpees   Strength: Find 2 Rep MAX Front Squat 14 Minutes   Metcon: Welded 16 Min EMOM 1. 3 Power Cleans 185/125 + 3 Lateral Burpees 2. 7 C2B Pullups/10 Pullups   Welded Lean 16 Min EMOM 1. 3 DLs 185/135 + 3 Lateral Burpees 2. 10 Pullups 3.10 Box Jumps 24/20 4. 14 V-Ups   Mobility:   Pre – Banded Hip Capsule Post – Scapula smash with lacrosse ball       COMPETITORS CLASS WORKOUT CLICK HERE  Read more