Workout And Words For August 12th – Jonathan’s Welded Story

Jonathan’s Welded Story – Day 1: Karen

My Welded story begins at a party in Vegas the summer of 2012. I showed up knowing only one person that I went to high school with in Florida, but quickly began making friends. One of these friends was, coincidentally enough, Alvie. As Alvie and I grew closer, I began to see how passionate he was about his training, both for himself and those he trains. Having never been very athletic nor spent more than a few days exercising in a row since high school, I was nervous to try Welded; however, Alvie was not only encouraging, but very persistent. I finally caved and decided to give it a try. Day 1 workout: Karen, 150 wall balls for time. Wow, all my fears came true. This stuff was tough. I left never wanting to go back again, but Alvie told me to just trust him and come back in 2 days, so I did. Welded has still not gotten any easier but I’m glad I stuck with it. I began going 3-5 days a week for the next year and a half and quickly noticed I had lost close to 40 pounds in the first few months.

Since joining Double Edge the beginning of this year, my love and respect for Welded has only gotten stronger. The trainer’s dedication to technique and fundamentals has continued to push me and make me better, giving me the one on one attention I never thought I’d get in a group class. Although the numbers on the scale haven’t changed in a while, the numbers on the white board have significantly. I have found myself continuing to not fit into my clothes (too large in some places and too small in other) while getting stronger, faster, and all around more fit. Since joining Double edge I have found that I dread off days more than I ever used to dread going to the gym.

A small group of new friends got me into Welded, and in the 2 years since they have grown into some of the most meaningful relationships I have ever had. I have since gained more friendships than I can keep up with thanks to Welded and the Double edge community, and continue to make more all the time. I have come along ways from the chubby tall guy who could barely lift anything over 100 pounds or run a 1/4 mile without stopping. More importantly than everything else, though, I have learned to love myself. If It wasn’t for Alvie and Welded, I can honestly say I would not be the person I am today.




Warm Up:  2 min machine, 1 mintue plank

2 Rounds 20 pass throughs, 15 situps, 8 pushups



6×4 Push Press (Every 90 secs)




17 Minute AMRAP

45 Cal Machine

35 Lateral Burpees

25 T2B

10 Power Cleans @155/105*

5 Front Squats @155/105*

*Coaches approval required



17 Minute AMRAP

40 Cal Machine

30 Burpees

20 V-ups

15 KB Swings

10 Goblet Squats



First Rib Mobilization (pg. 246)

Super Friend Calf Smash




Ring Muscle Ups

Handstand Push Ups