Blog

By: Joaquin Rameriez   It is common knowledge in 2016 that obesity and type 2 diabetes is an epidemic sweeping through America with recent statistics showing that as many as 1-3 Americans are obese. This is a number that cannot continue to rise, especially because now children are being diagnosed with early onset type 2 diabetes when ten years ago it was only found in adults. It is unfair (to say the least) that children these days are condemned to illness because of poor food choices that which they are not at fault for. We can help shrink the obesity rates by simply giving up trans fats. Trans fats are usually ARTIFICIAL fats made in processing plants to help keep food solid. These fats are absolutely terrible for you. Trans Fats raise LDL or “bad” cholesterol in the body, which causes heart disease and diabetes especially when ate daily. Companies...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 12 KBS Russian, 12 pushups, 12 air squats Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 6 Rounds of: 2 Power Cleans + Jerk Lean: 4 Deadlifts Moderate Weight Every 1:20   Metcon: Welded 5 Min AMRAP 45/35 Cal Ski Max Rep Thrusters 95/65 2 min rest 5 Min AMRAP 45/35 Cal Bike Max Rep Clean and Jerk 135/95 2 min rest 5 Min AMRAP 45/35 Cal Row Max Rep Squat Cleans 155/105   Welded Lean 19 Min AMRAP 20 Box Jumps 24/20 30 Ab Mat Situps 20 Jump Switch Lunges :30 Second Plank     Mobility of The Day: Calf Smash Improves: Knee pain, foot pain, bottom of the squat     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

The 24hr countdown has begun!  We look forward to seeing everyone out at Double Edge South tomorrow for the Grand Opening!     GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 4 Rds: Seated (Ground) KB Press Single Arm 10 Reps Each 10 Strict Pullups Finish with: 40 V-Ups   Metcon:   Welded Partner WOD 300 DU 30 Power Cleans 175/125 30 Squat Snatches 105/75 200 DU 50 T2B 50 Pullups Adv: Men 205/135 WM 135/85 20 MU instead of PU   Welded Lean For Time: 1500m Row 150 DU 1.5 Mile Run   Mobility Of the Day:  Spend 10 minutes mobilizing. That is the goal today.Read more

By: Joaquin Ramirez   Welded can be competitive and most of the time that is a great thing, this is the reason for great results as well as the camaraderie that we have all come to know and love. It also helps push us further than we ever thought possible. Watching others do things we thought we couldn’t, often helps us believe we too can do those things. Friendly competition is completely healthy and usually necessary to really get the results we are looking for, but sometimes competition in a Welded group class setting can cause us to cut corners.   Remember Coach Alvie’s blog about checking your ego and knowing when and how to scale so that you can continue to progress as an athlete? The same thing goes for the reps. We have all missed a double under or two (no big deal) most of us have also...Read more

Group Class Workout   Warm Up: 2Rds: 15 Cals, 10 Air Squats, 10 Situps, 10 lunges Finish: 1 Min Banded Hamstring Distraction, 20 scorpions, 15 PVC PT, GM   Strength: Back Squat 6×3 75-80% Every 1:20 Lean: 6×5 Moderate Weight   Metcon: Welded  5 Rounds 20/15 Cal Bike 12 Pull Ups 4 DL 205/135   Adv: 275/185   Welded Lean 18 Minute AMRAP 500 Meter Row 40 Ab Mat Sit Ups 30 Push Ups 20 KB Swings 53/35   Mobility of the Day: Quad Smash (pg. 324) Improves: Hip Function, Knee, Hip, and Low Back PainRead more