Blog

By: Derek Wellock So the last 7 months I have been very intentional about everything that goes into my mouth.  I have learned a lot about my body type and genetics. I learned I need more fat for my body’s metabolism to run properly.  I need about 1200 calories per day just from fat to fulfill my training and life needs. My whole life I had been more carbohydrate and protein oriented, not fat.  What I was doing was not working. Age 34 my cholesterol was in a bad place, body composition was bad, and I was not happy with my current state of health. I think everyone knows this by now.    The more I learned about good fat, I realized it was void in my diet altogether.  I didn’t eat nuts, I hate avocado, I ate lean protein only, I never ever ate olive oil and rarely cooked...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm kettlebell high pulls (each arm) 10 single arm kettlebell presses (each arm) 2 Rounds 5 single leg Romanian deadlifts (each leg) 10 push ups Strength: Power Snatch (12 minutes) Find 1 rep max Intro: 8×4 MetCon: Welded Rx: 10 Minute AMRAP 20 shoulder to overhead (95#/65#) 40 toes to bar 20 shoulder to overhead (115#/75#) 30 toes to bar 20 shoulder to overhead (135#/95#) 20 toes to bar Lean: 20 Rounds 20/15 calorie bike 5 burpees Welded Athlete: 1 heavy snatch after burpees. 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 90 sec. PVC stretch 3 Rounds 5 goblet squats (5 second pause in bottom) 20 banded good morning 5 inch worms 15/12 calorie machine Strength: Front Squat (every 1:45) 8×3 @78% MetCon: Welded Rx: 8 Minute AMRAP 70 double unders 2 ring muscle ups 2 heavy power cleans Lean: 8 Minute AMRAP 16 air squats/8 alternating pistols 8 pull ups/12 ring rows 2 heavy power cleans/6 light power cleansRead more

REMINDER: South Location classes are cancelled for 19.5 Throwdown and BBQ. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 15 Minute AMRAP 800 meter run 20 power cleans (95#/65#) 10 thrusters (95#/65#) 2 Minute Rest 15 Minute AMRAP 15 hang kettlebell snatches (each side) 15 burpees 30/24 calorie bike WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Power Snatch + 1 OHS w/3 sec. pause at bottom (every 1:45) 8×3 (Moderate Weight) Clean and Jerk w/2 sec. pause in Jerk Catch Position (every 1:45) 8×3Read more

This week’s Featured Athlete was chosen by Coach Kris! Keep working hard Tammy, we’re lucky to have you as part of our DE Community. “My DECF Monday goes out to Tammy Roesler! I met Tammy when she first came into our Midtown location for her Introductory Class with Joel almost 4 years ago and she’s been a morning regular ever since. It’s been great to be a part of her progress after so many years and she continues to improve whether it be gymnastics, weightlifting or mobility. Tammy is one of those people that sets a goal for herself and works on it relentlessly. She’s dedicated, motivated and competitive! Don’t let her size fool you, she may seem small and petite but she can crush WODs on the daily. Keep up the awesome work Tammy, I can’t wait to see what else you accomplish!”⠀⠀ – Coach Kris⠀⠀Read more