Workout And Words For August 18th – Josh’s Welded Story

29
Nov

Workout And Words For August 18th – Josh’s Welded Story

Today is the last day of our testimonial series that highlighted our members inspiring journeys into #Welded. We want to thank everyone who shared their stories and look forward to many more to come!

Josh’s Welded Story – Black Belts and Stigmas

I have personally been trained by Derek, Jacob, Kyle, Alvie and Joel for almost 3 years. My first experience with Welded was a surprise group class my wife forced me to into.

I had been working out a 24 hour for about eight months and wasn’t getting the results I was looking for. My wife is a multilevel black belt and Welded enthusiast who tried to talk me into going for several months. After watching YouTube videos I was completely intimidate and convinced I would make a fool out of myself and that cross fitters were egomaniacs. I weighed 285 pounds and got down to 245 and hit a plateau with the regular Gym. Derek, the other trainers and members were so great during my first experience. All the stigmas that surrounded Welded were completely disapproved after several other trips, at that point I was hooked.

The trainers worked with me, encouraged me and inspired me. I never returned to the regular gym. Now 3 years later I weigh a solid 212 and I’m in the best shape of my life at 43 years old. These guys are avid supporters of the community. They have done multiple fundraisers for people in need. They are people of content, integrity and character it really shows in them and their members.

 

GROUP CLASS WORKOUT

 

Warm Up:

10 PVC Goodmornings, 20 air squats, 12 burpees, 10 PVC Goodmornings

 

Strength:

Dynamic only: 6×3 Deadlift @80% ONLY(Every 1:45)

Foundational: 6×3 Moderate weight

 

Metcon:

Dynamic

15 Minute AMRAP

200 Meter Run

2 Rounds

8 Alt. DB Snatches (65/35)

8 Box Jumps

 

Foundational

15 Mintue AMRAP

200 Meter Run

2 Rounds

8 Alt DB Snatches

8 Step Ups

 

Mobility:

Pre – Hip Capsule Mob (pg.315)

Post – Single Leg Flexion w/ ER Bias (pg.303)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

10 PVC Goodmornings, 20 air squats, 12 burpees, 10 PVC Goodmornings

 

Strength:

1 Full Clean and Jerk @ 75% for 16 minutes

 

Metcon:

35 Cal Row

10 Burpee Pull Ups

30 Wall Balls

15 Snatches @95/65

30 Wall Balls

10 Burpee Pull Ups

35 Cal Row

 

Mobility:

First Rib Mobilization

 

 

 

 

Leave a Reply