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The Sustainable Journey Part 3 By: Jacob Wellock   Well here we go with another blog post for week 3! I hope everyone has been enjoying the posts. I have to say that I have been having fun with it. There are definitely some hard days when you’re really out of it or you are just too tired to make food when you get home due to the long day. I am not trying to use that as an excuse, but I am human and falter from the plan a little bit. There is still another week to go yet! I have to say, there have only been some slight modifications in my diet and training and I already feel better internally. You can’t really hide from soreness and achiness from training, especially when you treat it like a sport. There is a distinct difference between doing Welded for health...Read more

GROUP CLASS WORKOUT   Warm Up: 2 laps, around rig side shuffle 1 Lap facing each direction, 1 lap backwards run around gym 2 Rounds 15 PVC PT, 10 burpees, 5 inchworms   Strength: 3×6 Strict Press 3×6 Push Press Lean: 6×8 Push Press Every 1:30   Metcon: Welded/Welded Lean   12 Min 40/20 Machine   Finish with 25 Oblique V-Ups Each Side 90 Second Plank 50 Ab Mat Sit Ups   Mobility: Pre – Banded OH Distraction (pg. 257) Post – Anterior shin smash on foam roller       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 8 Min EMOM 2 Back Squats @ 80% Lean: 4 Back Squats @70%   Metcon: Welded   25 Min EMOM 5 CJ 135/95 14 KB Swings 53/35 12 T2B  8 Front Squats 135/95 Rest   Advanced: 155/105 3 MU Instead of T2B   Welded Lean 25 Min EMOM 10 Thrusters 85/55 :40 Second Plank 14 KB Swings 53/35 10 Burpees Rest   Advanced: 95/65 13 Burpees   Mobility Of the Day: Hip Capsule Mobilization (pg.315) Improves: Squat and Pulling Mechanics/Proper Hip Function       OPEN GYM 8am to 9am       SKILLS CLASS Mastering the Push up and Air squat Strict pull up work       MOBS AND YOGS 5:30pm to 6:45 with coach Joel and Yoga master Savina       LADIES NIGHT Warm up: 3 laps 3 rounds – 15 air squats, 10 PVC...Read more

By Jacob Wellock   Hi everyone, I am going to be writing about supplementation and the products that us coaches like to use on a daily basis. If any of you have been in our gym, you know that we carry the entire line of Xendurance products. We are all firm believers in the product because we have tested all of them for a long time and have noticed the benefits of them, unlike some other companies that have been used in the past. I will be keeping the blog post short because in this blog I am only going to talk about one product and that is the Hydro-X.   It is an energy hydration drink. Just by looking at that sentence, we can infer that it is supposed to help keep the body hydrated. Things in where it is important to stay hydrated would, well obviously day-to-day life,...Read more

GROU CLASS WORKOUT   Warm Up:  3 Rounds 30 sec DUs, 10 pushups, 15 airsquats, 15 PVC PT Finish 15 PVC GM   Skills: Toes to Bar, Wall Climbs/HSPU, OHS Adv: Muscle Ups 16 minutes     Welded For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Welded Lean For Time: 70 DU 70/55 Cal Row 70DU 70//55 Cal BIke 70 DU Adv: Skier   Mobility of the Day: Calf Smash (pg. 376) Improves: Ankle Range, Ankle and Knee Pain, Tight Calfs       MASTERS CLASS (AGES 40+) 8:30 to 9:45 with Coach Arthur       COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more