Blog

By: Derek Wellock   I sit here on this Sunday morning in pain.  My back is locked up.  I have hurt myself before, but this time it is different because when I really get down to the nuts and bolts of why I am hurt I am disappointed. Many of you know little baby Claire has come into my life recently.  Having her has been the greatest thing ever, but with being a new dad I have to reevaluate some things about my personality.  Joel knows the best, my struggles with being overly competitive.  I really hate loosing at anything.  This has been a great strength but also a great weakness.  Ever since my wrestling career ended, I have been looking for that next thing to compete at, and then competitive exercising came around.  Alvie introduced me to Welded about 5 Years ago and from that point on I was...Read more

Who: All Double Edge members and guests!  We encourage our member’s to bring their family and friends to show how great of a community we have! What: The second annual Double Edge Christmas party!  There will be food from Men Wielding Fire, beer from the Brewers Cabinet, holiday punch and a bounce house for the kids!  You are welcome to bring a side dish or dessert as we will be having a pot luck style dinner as well. Where: At the gym!  Parking will be limited so if you can car pool please do so. Additional parking will be available on the streets, alley way and the dirt lot across the street next to the Z Bar. When: This Thursday the 17th at 6pm!  To prepare for the party we will be canceling all evening classes!  The last class on Thursday will be at 12pm, if you show up in the evening you will...Read more

GROUP CLASS WORKOUT   Warm Up: 25/18 cal machine, 3 lap run 2 Rds: 30 sec goblet squat hold, 10 PVC GM, 10 pushups Finish with 20 leg swings   Strength: 5×3 Back Squat 80% Every 2 minutes Lean: No strength     Metcon: Welded 5 Rounds 30 Double Unders 12 Step Ups Total (24″/20″) (40/30) 15 Push Ups Cash out: 75 sit ups Adv: Cash out 30 T2B   Welded Lean For Time: “Super Tri” 2000 Meter Row 200/150 Cal Bike 2000 Meter Ski   Mobility Of the Day: Roller Calf Smash (pg. 377) Improves: Ankle and Knee Pain, Tight Calves     OPEN GYM 8 to 9am     SKILLS CLASS Toes to bar Biceps accessory LADIES NIGHT Warm Up: 5 min. Du 2 rounds 10 burpees 10 arms circles (each) 10 sit ups 1 min. plank Skill Of The Month: Bar Muscle-Ups Every Min 2 Mins Superset...Read more

By: Jacob Wellock   Number One: Encourage Other Members   One of the most important things in the Welded community is the community. One of the best ways to develop relationships and make others feel good about what they are doing. That does not mean you necessarily have to be yelling at someone to finish their workout, unless that is what you like. It could be complimenting someone on their performance or telling them good job after they are done.   These simple little things go a long way, all you have to do is make a slight effort to make that person feel better about their workout and can even be a highlight or the highlight of their day.   Number Two: Stop Using Too Much Chalk   A big pet peeve of lots of coaches all different shapes and sizes is when someone uses too much chalk. Some...Read more

By: Trent Soares   #1 Find a Banger!  (Banger is a song that goes hard in the paint) A good video needs a heavy drop, almost as heavy as the loaded barbell that smashes the floor and recoils up into the height of the athlete’s knee caps. Nobody wants to watch a PR to “Mary Had a Little Lamb”. This is tip number one because it will help ease the editing process to make fluid cuts and allow the bass to match the catch of jerk, etc.   #2 Get awkward   Best footage comes from doing weird things. Get up into an athlete’s grill while they are going for a 1 rep max deadlift. I have been walking around the gym with a skateboard and as awkward enough as it is, it has given me the best footage I have to date. The pan effects allows me to catch more...Read more