Blog

The Importance of Mobility By Jacob Wellock Everyone loves to be strong and be able to move functionally everyday, or do they? In this blog, I am going to talk about what it means to truly be functional and how flexibility, not just mobility, but flexibility can help you be more comfortable in your day-to-day life. For people like me, it will help tremendously with strength gains, conditioning, efficiency, and longevity in this sport that we call Welded. If you have access to a yoga studio, I would highly recommend going to it. I was never a believer in how well yoga would help my performance until this last year. I am fortunate enough to have a yoga studio inside of our gym that really helps with my performance and clarity of the mind. If you do not have access to a yoga studio, you still need to be doing...Read more

By Derek Wellock I notice the flu virus is sneaking in this season and there a couple things you can do to prevent it and or reduce the severity of it.  These simple tips are key to staying flu free this season.   Take your vitamins every single day.  Although there are health care professionals who would disagree with the use of a multivitamin because we can get it all in our food, but let’s be honest.  None of us eat enough healthy food to get all our required dose of vitamins.  So adding a multivitamin daily can ensure you are getting the proper nutrients in your diet.  Pure Encapsulation and Xendurace are my favorite.   Adding a garlic pill, fish oil, and 1000-5000mg of Vitamin C to your daily routine can also help reduce the flu virus. Drink Lots of water.  My suggestion is drinking 0.6 times your bodyweight in...Read more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 30 air squats, 20 situps, 15 pushups 10 burpees Finish with 15 PVC PT, GM and 20 leg swings each   Strength: Back Squat 2×8 @60%, 3×3 @75% Every 90 Seconds   Metcon: Welded 5 Rounds 3 Min AMRAP 3 Power Cleans 6 Hand Release Pushups 9 Air Squats Rest 1 min   Men: 115, 135, 155, (175, 205)Adv Women:75, 95, 105, (125, 140)Adv   Welded Lean 5 Rounds 3 Min AMRAP 4 Thrusters 6 Plank To Pushups 8 Ab Mat Situps Rest 1 min Men: 65, 75, 75, 95, 95lbs Women:35, 55, 55, 65, 65lbs   Mobility of The Day: Banded Hip Extension Improves:  Hip and Knee Pain, Top of Squat and Deadlift       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45am  With Coach Arthur       COMPETITORS CLASS 6...Read more

  By Alvie Hafen The world can be a dark and dreary place. Everyday in the media we see the worst of human society. There are crimes of hate, school shootings, and acts of terror. Why? Why do humans do these terrible things to each other? Even in schools kids tease and bully each other to the point of tears and blood. At work and the gym people gossip and spread rumors. We make fun of the less fortunate or the obese. The world does not need any of this. We are in this life together. We are all human.   It does not matter your color, your religion, or your sexual preference. It doesn’t matter whether you are rich, or poor, or handicapped. Who cares if a man loves a man? Who cares if they believe in a different god? So what if his skin is darker than yours?...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Russian KBS, 10 OHS PVC, 30 sec plank Finish with 20 PVC PT, 15 GM   Skills: HSPU, Double Unders, Pistols, T2B 16 minutes   Metcon:   Welded 11 Minute AMRAP 3,6,9,12… Burpees DL 95/65 Push Press 95/65 Rest 2 Minutes 3 Minutes Max Pullups/Rope Climbs   Welded Lean For Time: 10-9-8-7-6-5-4-3-2-1 Med Ball Slams 20/16 Kb Swings 53/35 Med Ball Thrusters 20/16 Adv: 30/20   Mobility Of The Day: Suprapatella Smash and Floss (pg.327) Improves: Knee Pain, Knee Mechanics and Function     OLYMPIC LIFTING  8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach ArthurRead more