Blog

By: Sabrina Blajos So as I’m sitting here after my WOD, I’m thinking to myself how good I feel and the words Look Good, Feel Good, Play Good come to my head. For those of you who don’t know those were the words I lived by in College. Both on the Court (volleyball) and off. I always believed that in order to do anything you must show up. It’s definitely easier said than done (trust me), but we all go through those phases where we start getting busier and get overwhelmed with life and slowly we start putting off the small things. Not knowing that those small things are the things that keep us together. Think about how great you feel with work/school when you declutter and catch up on all your small admin task “busy work” that you put off. You feel on top of the world when you...Read more

By: Derek Wellock I want to take this blog opportunity and discuss the numbers. The scale vs performance. Double Edge is a performance focus-first gym. We are not a physique focus-first gym. With that said, I want to open up for dialogue the struggle people (especially women) have with the number on the scale and how badly that negatively affects them. Let’s start with a little background on myself. I was a wrestler from the time I was 11 years old and I lived by the scale, literally every ounce mattered with my sport. For 8 years, year around, I had to maintain my weight. This took a tremendous amount of discipline; it was quite discouraging at times. During the off season I would never let my weight get more than 5lbs. above the weight class that I was trying to go into. As I grew, this was adjusted for...Read more

Every Sunday Coach Jacob will be going over the programming for the week on how you should tackle the workouts and what to expect going into it. Here’s the link for this week’s programming description.   Group Class Workout   Warm Up: 4 Rounds 40 seconds work/20 seconds rest on a machine (75-80%) 20 goblet squats, 25 hollow rocks, 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings PVC/barbell progression for squat clean (6-9 Minutes)     Strength: 15 minutes Welded: 1 rep max squat clean Lean: 12×2 squat clean (lots of reps to practice at lighter weight)     MetCon: Welded: For Time: 15-12-9-6 front squats (135#/95#) bar facing burpees *12 minute time cap   Welded Lean: 8 Rounds 10 kettlebell swings (53#/35#) 8 burpees 10 goblet squats (53#/35#) 8 calorie row *18 minute time cap     Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to...Read more

By: Jacob Wellock One of the biggest aspects of Welded is intensity. It is one of the key components that us as coaches try and teach. It is something that you must learn to do through consistently coming to class and through recording scores and working in certain time domains you get a better understanding of it means to have intensity. An example of intensity would look like this. Let’s say you do “Grace” in 4 minutes and a few months later you do it in 3 minutes. What happened? This is a combination of getting in better shape and knowing how to push harder, which is intensity. There are relative intensities as well. Someone who is 80 years old and someone who is 20 years old are going to have different visual intensities going into a workout, but if they are both putting in 100% effort for their ability,...Read more

Checking the daily blog has its perks.  First off, you get to visit our brand new website which we have been working hard at for a couple months now!  Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday.  Lastly, you get to be the first one to find out that for the next two days we will be having a 4th of July sale that includes 35% off all Reebok gear!  This offer will only be announced on our blog and will not be announced in our daily notes!  So if you are reading this now, i would suggest getting the good stuff before its all gone!  Happy Shopping!   WARM UP 2 Rounds 60 Sec machine, 2 lap run, 15 PVC pass throughs   STRENGTH 12 Singles – Power Snatch (Every 40 Seconds) Foundational: 2 Hang Power Snatches   METCON    Dynamic: 50...Read more