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GROUP CLASS WORKOUT   Warm Up: 3 Rds: 15 KBS Russian, 10 Pushups, 15 PVC PT Finish with: 10 burpees and 15 PVC GM 1 min Banded OH distraction with bands   Strength: 10×3 TnG Power Clean Every 1:15   Metcon: Welded     14 Min AMRAP Buy In: 50/40 Cal Bike 7 Shoulder to OH 95/65 7 Pullups 7 Front Squats 95/65 Adv: 115/75, C2B   Welded Lean 4 Rounds 30 Air Squats 20/15 Cal Row/Ski 20 Box Jumps 24/20 10 Burpees to Rig   Mobility of The Day: Super Front Rack Mobilizatioin Improves: Front Rack Position, Overhead Position     YOGA Strengthen and Lengthen: 6 to 7am 4:30 to 5:30pm Rest and Restore: 5:30 to 6:30pm Guided Stretching: 7 to 7:30am    Read more

By: Derek Wellock   This past weekend in Salt Lake City Joel, Jacob and I had the opportunity to learn from Bobby Maximus of Gym Jones.  This was a great seminar where we learned a tremendous amount to be able to bring back to Reno and progress Double Edge.  One of the biggest take home piece of knowledge was the debit and credit of recovery.     Taking a look at this chart you can see a debit and credit cost of life.  Debit is all stresses your body has to endure on a daily basis.  Credit is the recovery methods you do to balance out the stress.  You can only stress your body out as much as you can recover.  You need to have a balanced checkbook when it comes to your health. Like our government, most of us don’t have a balanced checkbook.  We are working with more...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds: 15 KBS Russian, 10 jump squats, 5 burpees 1 min hip capsule each, 15 PVC PT, GM   Strength: Find 3RM Front Squat 15 Minutes     Metcon:   Welded 5 Rounds 3 Minute AMRAP 3 Power Snatches 115/75 6 Air Squats 9 Box Jumps 24/20 Rest 1 Minute   Welded Lean 5 Rounds 3 Minutes Machine Rest 1 Minute   *Score is total calories from 5 rounds.   Mobility of The Day: Super Front Rack Mobilization Improves: Front Rack Position, Front Squat     YOGA SCHEUDLE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

By: Derek Wellock You need to make sure you attack each day with purpose.  Don’t just wake up and go through the motions.  Make sure you have a plan and when you wake up you get after that plan.  Remember small steps climb mountains.  So making small and consistent steps forward everyday will help you achieve any goals you might have. Do NOT be afraid to make mistakes.  Only be scared of repeating them.  Some of the greatest growths in my life came from making a mistake. Surround yourself with people better then you.  You are only the average of the 5 people you surround yourself with.  So the better the people who are around you the better you will become. If you actually take this to heart and apply it every single day you wake up, you will be surprised how much better you were today then yesterday.  ...Read more

Consistency is much more important than those sporadic, all in, go big, types of moments. That being said I know that everyone loves to make those huge PR jumps in their lifts, get their first gymnastic skill such as muscle up, pull up or toe to bar and jump on some random diet trend and go all in on it at first. The sad part is most of the time consistency does not follow these feats. Ask yourself this, have you ever made a huge PR jump in one of your lifts and plateau for what seems like months or even years? What about the first time you got your first muscle up, toe to bar or double under but now you have trouble linking more than a few? The root cause of this plateau is lack of consistency. For example, with numbers and lifting, if I can consistently move...Read more