Blog

I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain.  My answer is always easy and simple, fix your mechanics!   Now i understand that can be easier said then done sometimes, but the answer still doesn’t change.  To fix shoulder pain we must first look into the mechanics of the movement. The movement that usually is the culprit to the pain is the pull up.  In Welded we are often hanging from a bar weekly if not daily during a workout, warm up or strength session.   So since we hang from the bar so much you would think that we all would be well versed on how to maintain a safe and proficient position through the entirety of the pull up.   Unfortunately this is not the...Read more

GROUP CLASS WORKOUT   Warm Up: 75 sec plank 3 Rounds 10 goblet squats,  6 jump switch lunges each   leg, 4 inchworms   Strength: 4×6 Back Squat @70% (Every 90 seconds)   Metcon: Dynamic For Time: 21 Box Jumps 24/20 15 Pull Ups 9 Cleans @165/115 35 Cals 9 Cleans @165/115 15 Pull Ups 21 Box Jumps 24/20   Foundational For Time: 21 Step Ups 18 Ringrows 18 KB Swings 53/35 30Cals 18 KB Swings 53/35 18 Ringrosw 21 Step Ups   Mobility: Pre – Single Flexion (pg. 303) Post – Hamstring String Stretch on Back With Band  Read more

Sabrina is hard not to love, she is fun, has an upbeat personality, but she wont take crap! As much as I love all the male trainers, I apperciate having Sabrina around all the time, because she gets all the girl stuff 🙂 I appreciate all the hard work and time she puts into the ladies night! It was so much fun and separates itself from general class. Sabrina is the sweetest most kind person, I look up to her a lot in Welded, she is strong and determined, and I would be lucky to become an athlete like you Sabrina!Love,Lindsey Y.   Sabrina,   You are the best! Thank you for not only being a great coach but a friend too! No matter the skill difference between us, you always make yourself relatable and I LOVE that about you! You push me to do my best and you believe...Read more

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 20 DU (40 Singles), 8 Goblet Squats, 10 V-ups   Strength: Find 1RM Front Squat 15 MIn Time Cap Foundational: 6×3 Front Squat   Metcon: Dynamic 13 Min Time Cap 4 Rounds 10 Thrusters 95/65 10 T2B Finish with 75 Double Unders   Foundational 13 Min Time Cap 4 Rounds 10 DB Thrusters 12 K2E/ V-ups Finish with 150 Singles   Mobility: Pre -Front Rack (pg. 260) Banded Hip Ext. (pg.329) Post – Couch Mobilization (pg. 331)       OLYMPIC LIFTING CLASS   Strength:  Hang Power Clean Snatch High Pull   Accessory Push Jerk Bench Press Reverse Hyper       COMPETITORS CLASS WORKOUT   CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 goblet squats/situps 10 burpees, 20 lunges   Strength: 12×1 Front Squat @85% (Every 50 seconds)   Metcon: Dynamic 4 RFT 4 Power Cleans @135/95 4 Front Squats @135/95 4 S2OH @135/95 10 Lateral Burpees   Foundational 4 RFT 8 Kb Swings 53/35 8 Goblet Squats 53/35 8 Dumbbell Push Press 10 Burpees   Mobility: Pre – Super Front Rack Post – Hamstring Smash on Lacrosse ball       ENDURANCE CLASS WORKOUT Metcon: Row Ladder All out effort of: 1 min on, 1 min recovery 1 min on, 50 second recovery 1 min on, 40 second recovery 1 min on, 30 second recovery 1 min on, 20 second recovery 1 min on, 10 second recovery After you get to the bottom of the ladder you will then ascend back up.   Core: The Derek Special       SKILLS CLASS  Breaking...Read more