Cecy’s Welded Story – Getting Out of the Comfort Zone

Five months ago I joined Double Edge, the most amazing cross fit place in town. I never thought I would fall in love with working out. I always would do other things, perhaps going to the gym but, I never pushed myself, I never wanted to get out of my comfort zone. Double Edge has changed me. I love the personal trainers, they ALL have such knowledge and they are so passionate about teaching you the right techniques, and making sure you are doing it the right way.

It is so fun, everybody is friendly and encouraging when you are the last one trying to finish the work out. Every week I feel stronger, I know the more I do it the better I will get. You have nothing to lose by trying, but you will gain confidence, strength and feeling physically and mentally happy!!!. Thank you Double Edge, for the life changing experience you are giving to so many of us. I am excited to continue Welded and push myself to limits i never knew were possible.

 

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min machine

25 Pass through’s, 15 air squats, 7 inch worms, 12 PVC good mornings

 

Strength:

NOT FOR TIME, FOR PUMP.

40 Deficit DB-KB Romanian Deadlifts (Moderate Weight)

40 DB Strict Press 30 DB Lunges Total 70 V-Ups 2 Minute Plank (20 Minute Time Cap)

 

Metcon:

Dynamic

For Time:

12 Thrusters 95/65

50 DU

9 Thrusters 95/65

400m Run

9 Thrusters 95/65

50 DU

12 Thrusters 95/65

 

Foundational

For Time:

10 DB Thrusters

100 Singles

8 DB Thrusters

400m Run

8 DB Thrusters

100 Singles

10 DB Thrusters

 

 

Mobility:

Pre – 5 Minutes on bike

Post – Super Frog & Adductor Smash (pg.342,340)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min machine

25 Pass throughs, 15 air squats, 7 inch worms, 12 PVC good mornings

 

Strength: