Not Finding PR City Lately? Time To Ask The Hard Question..

By Leo Fontana


So you have been doing Welded for awhile now and for some reason you have not seen any #gains the past 3 months or so.  You show up every class 5 minutes early so you can mobilize, always pay attention during the notes and complete the entire warm up as prescribed.   By the time strength comes around you are so excited to lift that heavy barbell but then you think to yourself: “ I haven’t made gains in so long!  I have been stuck on the same numbers and I haven’t really seen any improvements in my pull ups or on that stupid Devil machine we call an assault bike!”


So what now? Are you suppose to just be happy with that and maybe in another year you can get a little better? NO!!! You push harder, everyday! For those of you who can identify with this problem of hitting a plateau and not making any more gains, you should ask this question to yourself.


  1. Am I pushing hard enough or am I just going through the motion and staying on my comfort zone?


This comes down to a very cliché phrase, HOW BAD DO YOU WANT THIS?! You can want to be more fit for any reason and all reasons are great. If you want to be able to run a marathon, if you want to be able to go hiking or hunting without dying, if you want to make the Welded Regionals or just able to play with your kids/grandkids. All of these reasons are great and they all have a common end result of becoming more fit. But how do you get there?


The answer is simple, pushing hard everyday!  It can be on the strength, in adding weight on your bar when your coach told you that your form is looking great. Sure some days you’ve had a long day at work and you are not feeling it and that’s okay but the days you know you could go a little heavier why not do it?!


On to my favorite subject, the METCON. This is the part of the class that shows the true colors of people. The ones that always some how count a little differently than others, the ones that are there to go through the motions, and then the ones who don’t even care what they form or the standards look like, they just goooooo!


The question is asked again; did you go hard enough?  Were all your movements full range of motion?  Could you go a little bit faster on the rower, bike or burpees?  Did you have an extra rep or round that you could’ve done on that AMRAP? If you you answered NO to the first two questions and YES to the next two, then we found your problem and the root on why you have not made any more gains.


The mental toughness part of Welded is the hardest thing to develop in this sport/ fitness modality. Your mind will always quit before your body. I find my body constantly telling me how hard the work out is and how much it sucks while I m doing it, but it is also a constant battle of my BODY VS MIND. I am not going to lie to you guys, some days body wins some days mind wins, and I promise you the days that the mind wins is so much more rewarding!  It is a feeling of accomplishment that no one can give it to you because you earned it and you left everything on that work out!


Now it is your turn to go out to a Double Edge Crossfit class and try to give all you got!  If you are constantly pushing yourself, and going outside of your comfort zone, you will discover that you will only become stronger, healthier and more fit!





Warm Up:  

Trainer Choice



Back Squat Rest 2 Minutes 5-3-5-3-5
70%, 80%, 75%, 80%, 70%
After Each set 10 Pushups. Adv: 15 Pushups





3 Rounds for Time:
15/12 Cal Row
15 Wall Balls (20/14)

5 Deadlifts (115/75)

5 Hang Cleans (115/75)

5 S2OH (115/75)

ADV. 135/95

Mobilize!! Take care of your body.


Welded Lean

12 Min AMRAP

6 Thrusters 95/65
8 Front Rack Lunges 95/65

10 Lateral Burpees

Mobilize!! Take care of your body.

Mobility Of the Day: Adductor Smash (pg.340)

Improves: Knee out position, Knee Pain, Back Pain





8 to 9am





4:30 to 5:30pm With Coach Leo

  • Pull ups
  • Back accessories





5:30 to 6:45 with Coach Joel and Yogi Master Savina





6:30 to 7:30 With coach Sabrina and Coach Kris