Blog

One of the hardest movements to master in the beginning of Welded is the dreaded double under!  There is no movement in Welded that can cause you instant pain and regret like the lash of a missed attempt!   To understand the double under it takes time, patience and constant coaching to finally get to the point that you can be automatic in the movement.  After you understand it all it takes is continued practice to become better and better. So what is the dilemma you may ask?  No its not understanding the double under (even though we are always here to help) its understanding what to do with the jump rope after you are all finished mastering the movement!  As you can see from the picture above it seems that the class who put away these jump ropes were in a drunken stooper with ropes placed in the wrong...Read more

GROUP CLASS WORKOUT   Warm Up:   2 Rounds of: 25 air squats, 20 hollow rocks, 10 burpees Finish with 20 scorpions   Strength: 4×6 Back squats at 70% Every 100 seconds   Metcon: Dynamic For Time: 50-40-30-20-10 Double Unders 15-12-9-6-3 Power Cleans 135/95 Toes to Bar   Foundational For Time: 100-80-60-40-20 Singles 18-15-12-9-6 Kb Swings 53/35 K2E/V-Ups   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Calf Smash on Foam Roller       SKILLS CLASS 15.3 Breakdown High Hang Efficiency GHD GHR       COMPETITORS CLASS WORKOUTS CLICK HERE       ENDURANCE CLASS WORKOUT Warm up: Glute Activation and hip flexor stretch   Metcon: 1 mile @ 70% Then: 4 rounds of 4oom run with 200m walking rest   Core Work:  Butts and Guts        Read more

GROUP CLASS WORKOUT   Warm Up:   4 Rounds 30/30 machine Get Warm! 20 scropions, 20 hollow rocks, 15 goblet squats   Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 5×8 (Light-Moderate)   WOD:   Welded 21-15-9 Toes to Bar Burpees to rig Thrusters 95/65   Welded Lean 30-20-10 Plank to Push Up (Double) Burpees to Rig Thrusters 45/35 Cash Out: 500 Meter Row (Sprint)   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Calf Smash With Foam Roller or Superfriend       ENDURANCE CLASS WORKOUT Warm up: DROMS   Workout: 4 round of: 25 Wall Balls 25 Cal Row   5 Minute Rest   4 Rounds of: 10 Kettle Bell Swing 10 Burpees   5 Minute Rest   4 Rounds of: 25 Cal on Bike 25 Double Unders       SKILLS CLASS WORKOUT  Bar Muscle Ups Double Unders Dumbell Snatch       COMPETITORS CLASS...Read more

After months of thoughts planning and preparing we are finally ready to introduce our first annual Welded competition Battle Grounds!    This idea was spurred about a year ago when coaches and members were signed up for The Fittest of Sierra Competition up at South Lake Tahoe.   This Welded competition was the staple event for Northern Nevada which brought more than 120 athletes up to the lake to compete for the title of fittest of the sierra’s! It was after that competition that we decided we would create our very own annual competition that will start at Double Edge and eventually outgrow our gym into something even larger! The Battle Grounds Welded Competition will be a two day event starting on June 19th at night and will end June 20th sometime in the evening.  This will be a RX competition meaning that all athletes who will be signing up...Read more

GROUP CLASS WORKOUT   Warm Up: 2 minutes machine, 3 lap run 1 min plank 20 air squats, 20 lunges   Strength: 6×3 OH Squat 6×3 Front Squat Every 1:20 Increase in weight @70%   Metcon: Welded and Welded Lean   21-18-15-12-9-6-3 Thrusters @75/55 14-12-10-8-6-4-2 Toes to Bar OR Knees to Elbows 21-18-15-12-9-6-2   Mobility: Pre – Banded OH and Lat Smash Post – Adductor Smash       COMPETITORS CLASS WORKOUT CLICK HERERead more