Blog

Today is the last day of our testimonial series that highlighted our members inspiring journeys into #Welded. We want to thank everyone who shared their stories and look forward to many more to come! Josh’s Welded Story – Black Belts and Stigmas I have personally been trained by Derek, Jacob, Kyle, Alvie and Joel for almost 3 years. My first experience with Welded was a surprise group class my wife forced me to into. I had been working out a 24 hour for about eight months and wasn’t getting the results I was looking for. My wife is a multilevel black belt and Welded enthusiast who tried to talk me into going for several months. After watching YouTube videos I was completely intimidate and convinced I would make a fool out of myself and that cross fitters were egomaniacs. I weighed 285 pounds and got down to 245 and hit a plateau...Read more

If you are competing in The Hell Of The West online competition please check your email for the link to get your Double Edge Athlete shirt.  If you did not receive an email and your are a competitor please contact [email protected]. Now for the rest of everyone else click on the link below for a list of scrumptious paleo snacks! http://greatist.com/health/paleo-recipes-list      GROUP CLASS WORKOUT   Warm Up: 90 sec plank, 20 walking lunges, 15 v-ups, 20 pass throughs   Strength: 15 Power Cleans (1 Every 20 Seconds) Pick a weight you can MAINTAIN for all 15 reps   Metcon: Dynamic 21-15-9-6-9-15-21 21 (Burpees) 15 (Toes to Bar) 9 (S2OH @115/85) 6(Front Squat 115/85) 9 (S2OH @115/85) 15 (Toes to Bar) 21 (Burpees)   Foundational 18-15-9-6-9-15-18 18 (Burpees) 15 (K2E/V-ups) 9 (DB Push Press) 6(DB Squats) 9 (DB Push Press) 15 (K2E/V-ups) 18 (Burpees)   Mobility: Pre – Super...Read more

The day has finally arrived!   Today is the first day of the two day Hell of The West Welded competition!   We have over 26 athletes who have qualified for the finals including coaches Leo, Jacob, Alvie, Sabrina and Derek.   The competition will be taking place at the GSR at the bottom ball room starting with novice women at 11:30.   Spectator passes are $10 a day or only 5$ if you wear your Hell of The West tshirt that you got from competing. As a reminder, due to the competition we will not be having our normal evening classes on Friday.  This includes 3:30, 4:30 and 5:30.  Saturday classes will be the same with the exception of the Olympic lifting class that will also be cancelled.  If you have any questions about this weekend competition feel free to email [email protected] or call him at 775-338-9966.   GROUP...Read more

After 6 weeks of workouts and “clean eating” we have made it to the home stretch of the 2014 Lurong Living Paleo Challenge!   Its now time to see how much we have improved through the final “benchmark” workouts along with our body measurements and weight.  There is a total of 600 points possible with the “Performance Improvements” which is more than half of the total points for the 8 weeks of tracking your diet (1,008).  Needless to say these next 2 weeks are going to be what makes or breaks us! Also, for those who might not have had a spot free diet throughout the 8 weeks there is a chance at gaining “bonus points” by recording your goals, recipes and more.  Here is a quick look at the points break down. Bonus Point Title Why Points Possible Benchmark Workout Completion 5 points for completing each benchmark workout 30...Read more

How much is enough? By Alvie Hafen How many times should I work out a week? This is one of the most common questions I come across with my clients. Is two times a week enough? Is five times a week too many? There is a right way and a wrong to approaching your workouts and how many times a week you should attend class. For the beginner, the person who hasn’t jumped rope in 30 years, or hasn’t run a mile since high school, two days a week is a good start. You want to introduce the body back into moving again. The muscles will ache and the lungs will burn, even from just two days a week. If you push that first week and go 4 or 5 times, the body will react negatively. Don’t dive in the deep end of the pool. Once the body starts to...Read more