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 lost count at one point or another with workouts that include tons of different rep schemes. This is harmless, just subtract a couple reps from where you are and keep on going because in the end it’s always better to do more than not enough.
We are COACHES; this means we know your capabilities. We know when you cut the reps intentionally. You get absolutely no benefit from intentionally cutting 20 calories to 18 or 10 burpees to 9. It is competitive yes, but only to help YOU progress as an athlete. In the end it is really only you vs. you.
Time of the day is great but if you didn’t get it honestly than ask yourself, what’s the point? It is more beneficial to you as well as receiving more praise and respect for taking longer and doing all the reps correctly than blazing through a workout that you didn’t do honestly. Long story short don’t cut your reps, check your ego at the door and scale the weight if necessary because the bottom line is we know when you aren’t honest and you are only hurting yourself.
GROUP CLASS WORKOUT
Warm Up:
3 Rds: 15 KBS (Russ), 10 DB PushP, 12 Air Squats
Finish with: 15 PVC PT, GM, 20 scorpions,
1 Min Goblet Squat Hold
Skills:
Pullups, HSPU, DUs 15 Minutes
Or Accessory: 3×8 Heavy DB Rows 3×10 Heavy DB Strict Press 100 Ab Mat Situps
Metcon:
Welded
DT
5 Rounds:
12 Deadlifts 155/115
9 Hang Clean 155/115
6 S2OH 155/115
Adv: Fat bar
Time Cap: 15 Minutes
Check your Ego. Scale the weight if needed.
Welded Lean
40-30-20-10
KB Swings 53/35
Walking Lunges Total
After each set 200m run.
Adv: 30/20 DB Lunges
Mobility Of The Day: Side Hip Smash (pg. 303)
Improves: Low back and Hip Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
12 to 12:45pm
5:30 to 6:30pm