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GROUP CLASS WORKOUT   Warm Up: 30/24 cals on Machine 2 Rds: :30 Hollow Body, 4 inchworms, 15 air squats Finish with:15 PVC PT, GM, 20 leg swings, 10 stretch lunges   Skills: 15 Minutes DU, Pullups/MU, OHS, GHDs, HSPU   Metcon: CrosFit   15 Alt. EMOM 1 Min. 8PU Adv. 4 MU/BMU 2 Min.12 HRPU Adv. 8 HSPU 3 Min. 12 Goblet Squats 53/35 Adv. 10 OH Squats 95/65 Welded Lean For Time: Buy In: 800 Meter Run 100 DUs/300 Singles 30 BurpBox Jumps 24/20 Cash Out: 800 Meter Run   Mobility Of The Day:  Banded Lateral Opener (pg. 273) Improves: Pressing Movements and Shoulder ExtensionRead more

By: Karen Lilleyman In his book The New Toughness Training for Sports, Jim Loehr of the Human Performance Institute, defined mental toughness as “the ability to consistently perform towards the upper range of your talent and skill regardless of competitive circumstances.” Having taken part in the RTO this past weekend, this topic has been on my (not always robust) mind. Watching the determination of many participants translate into incredible performances in some pretty challenging circumstances – 100 degree heat, steep inclines, lack of any sleep other than a 20 minute nap in Raley’s parking lot, cramps, dehydration etc, etc left me very impressed and pondering a couple of questions: Are some of us just naturally mentally strong? Is this something we can learn? Even cursory research into this topic reveals one thing – there are a lot of different opinions and anecdotal evidence, but few clear scientifically based conclusions can be drawn (to be expected in...Read more

By: Sierra Wright Today was perfect timing for me to share something to hopefully help others avoid. That something being injury. Almost a month ago I went to a standard gym and decided to lift before warming up/stretching and obviously not keeping proper form. Today I am finally seeing one of our chiropractors. So why do I bring this up? One, if you are lifting outside of the gym make sure you take the proper precautions and don’t cheat yourself like I did. Two, take care of any pain, soreness, etc. before it’s too late or before it only continues to get worse. Three, be consistent in the gym. The more you get yourself into the gym where there is quality coaching and more than sufficient workouts the less likely you are to get injured. I have nothing against working out on your own outside of the gym but I do know that I...Read more

By: Savina Brown With the 2016 Summer Olympics currently underway, I constantly find myself amazed at the performance level of the athletes. I ponder how they were blessed with such talent, discipline, and mental strength. Feeling as if they had to be dealt a special hand of cards or that they for sure had to make a barter with God. But truth be told, this type of thinking doesn’t stop with watching these high-level athletes, it follows me in the majority of the things I do. Whether it’s at the gym, in yoga, riding my bike, at work or school, in my social groups and many other places. I compare myself to others, wondering why I don’t quite measure up to the level of those around me. I create excuses and stories in my head for why that is. All of which generally tend to be a bunch of BS...Read more

By: Leo Fontana So you may ask yourself these questions every week, Cleans? Again? I hate snatches why do we do them every week? Well the answer is simple and it may not be new to you. Here it is, are you ready? Because it is good for you!! When performing a Clean and Jerk or a Snatch, you are literally using all of the large muscle groups in your body. More muscles used, more energy required, more calories burned. These movements are extremely difficult. It requires a big amount of coordination, speed, athleticism, strength, balance and confidence. All of the skills mentioned are extremely important in our day-to-day life and in Welded they are practiced very often. These movements can always be improved, even the pros work on their technique everyday and even though they lift crazy amounts of weight and it seems effortless they still have off days...Read more