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10 Ways to Have a Better Conversation (My reflection on a TED talk) By: Sierra Wright I recently listened to a TED talk that I was required to do for school and with all of the ones I had listened to, I found that this one hit home for me. So I felt it was appropriate to share with you all that I got out of it. There is no reason to learn how to show you’re paying attention if you are, in fact, paying attention. Don’t Multi-Task – Be in that moment, don’t be half in it and don’t don’t be half out. Don’t Pontificate – If you wanted to state your opinion without any opportunity for response or argument or pushback or growth, write a blog (no pun intended). Use Open Ended Questions – Take a cue from journalists, start your questions with who, what, when, why or how. If you put...Read more

Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link. Group Class Workout Warm Up: 2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Squat Clean Progression   Strength: (every 1:40) Welded: 7×2 squat cleans (drop, reset and work up to a 2 rep max) Welded Lean: 7x2 power cleans + 2 front squats (technique work)   MetCon: Welded: 12 minute AMRAP 4 power cleans (135#/95#) 4 box jumps (24″/20″) *increase by 1 rep every round (5, 5, 6, 6, 7, 7…)   Welded Lean: 12 minute AMRAP 10 ring rows 15 calorie bike 20 wall balls (20#/14#)   Mobility of the Day: Do yoga or ROMWODRead more

Group Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank     STRENGTH 6×4 Back Squat @75% Every 90 Seconds   METCON Dynamic: 5 Rounds 15 KB Swings 53/35 10 Burpee Box Jumps 24/20 25 Ab Mat Situps 17 Min Time Cap   Foundational: 5 Rounds 12 KB Swings 8 Burpee Step Ups 20 Ab Mat Situps 17 Min Time Cap   MOBILITY  Pre – Single Leg Flexion w/ ER Bias (pg. 303) Post – Superfriend calf smash       Skill Class Workout   WARM UP 2 Rounds 16 lunges 10 V-ups 10 Goblet squats 40 sec plank   SKILL Bar Muscle Up Practice   STRENGTH 40 Strict Pull Up’s      Read more

Sign ups are starting to roll in for the online Welded competition Hell of The West and we are over half way there in getting 20 athletes signed up to receive free FitMark gym bags!  If you haven’t yet heard of Hell of The West, it is a online competition similar to the Welded Open in which there will be a workout once a week for 4 weeks.  At the end of the 4 weeks if your scores are good enough you will qualify for the live competition that is being held at the GSR in October. There will be two different divisions, a open division for the veteran Welded athlete and a novice division for the Welded athlete who is new or just not quite ready to wrestle with the fire breathers.  If you are planning on signing up for the competition you can visit www.humanperformanceproject.com/register or email [email protected] with...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12 Singles Rack Thruster (EMOM)   Metcon: Dynamic 14 Minute AMRAP 30 Cals Alt. Machine 30 TTB 30 Wall Balls 30 Cals Machine 30 Cleans @115/75 (Dynamic starts with Rower)   Foundational 14 Minute AMRAP 20 Cals Alt. Machine 20 V-ups 20 Wallball thruster 20 Cals Machine 20 KB Swings (Dynamic starts with Rower)   Mobility: Pre – Banded OH Distraction Super friend Quad Smash     SKILL’S CLASS Rope Climbs KB Snatches Burpee Efficiency  Read more