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As most of us know by now, a proper warm up that includes mobility can be the difference between feeling good on those 4 rep back squats or feeling like you are getting crushed!  To help facilitate your warm up we are now offering pre-mobility before class begins.  The pre-mobility will always be on the board or on the blog and will be focused to help you prepare for the strength portion of the workout. These pre-mobility exercises are mean to effectively prepare you for the upcoming strength by helping free up areas of restriction directed towards the movement at hand.   You are welcome to work on areas of restriction and we highly encourage everyone to try and show up 15 to 20 mins early to work on your mobility. By freeing up your areas of restriction you will notice not only an increase in performance but you will...Read more

Do you know what Welded is?  Could you explain it to your friends and family?  Check out this video that does a great job explaining what Welded is, so that the next time someone asks how you are becoming so fit you can explain yourself!  http://youtu.be/LXxMa3pTSDE    GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% Every 90 secs   Metcon: Dynamic: 3 Rounds 4 Minute AMRAP 8 DB Snatch 8 Step Ups 20 Singles Rest 1 Minute   Foundational: 3 Rounds 4 Minute AMRAP 8 Total DB Snatch @65/35 8 Box Jumps 24/20 20 Double Unders Rest 1 Minute Between Rounds   Mobility: Pre – Couch Mobilization (pg. 331) Post – Super Friend Calf Smash w/ roller     SKILLS CLASS Toes To Bars Wall Balls Double Unders  Read more

Written By Kyle Hemsley At Double Edge we constantly preach safety and efficiency.  Our primary goal is to first get our members to move safely and efficiently before adding speed and/or increasing the load.  This is why each potential new member is required to complete an initial assessment before joining our gym.  Welded sometimes carries a negative connotation because many boxes have the mentality of “forget form, move faster.”  This approach, of course, increases the likelihood of injury.             It is our duty to teach our members proper mechanics first then make sure they possess sufficient mobility, stability, motor control and skill.  Once these key aspects have reached an adequate level then we allow our members to add speed and/or load (weight) within reason.  It is very important that people, especially those new to Welded, compete with themselves only.  There is no need to worry about what weight the person...Read more

GROUP CLASS WORKOUT   Warm Up: 10 PVC Good mornings, 20 walking lunges, 10 PVC Goodmornings, 20 V-ups   Strength: Sumo Deadlift (12 Singles EMOM)   Metcon: Dynamic 7 Min AMRAP 15 Wall Balls 10 Pullups 2 Minute Rest FOR TIME: 5 Thrusters 115/75 10 Power Cleans 115/75 30 Cal Machine   Foundational 7 Min AMRAP 15 Wall Ball Thrusters 10 Ring Rows 2 Minute Rest FOR TIME: 10 Goblet Squats 15 Kb Swings 20 Cal Machine   Mobility: Pre – Posterior Chain Floss Post – Super Friend Quad Smash     SKILL’S CLASS Toes to Bars Pistols “THE” T2B Pistol challenge  Read more

As we finish up workout #4 of the Lurong Challenge i have found that a lot of people have been coming up to me and asking about the scoring and how points are awarded.  To make it easy i directly copied the scoring system rules to the blog to hopefully help answer any questions that there might be.   As of right now we are sitting in second place in the world so read up on how to get points so we can jump to the top!   6. Scoring System Overview As a Participant your overall Individual score will be calculated from a combination of Performance Points, Diet Points, Bonus Points, and Improvement Points (which includes Performance Improvement, Weight Improvement, and Body Composition Improvement. Bonus Points include WOD Completion Points, Goals, Experience, and Food Adventurer. The overall individual champions will be the Participants that have the highest total score...Read more