Workout And Words For August 5th – Alan’s Story

What good does a story do if it is never told to anyone?  We all have very unique stories that we can share about our life’s and the journey through it.  In this blog we will be sharing with you Alan’s story of how he came to Welded and how it has helped him in his life.  We encourage anyone who’s life has been changed through Welded to share it with us so that others can be inspired by your journey!



My Crossfit training experience started 3 years ago. I was “working out” at a local gym inconsistently for about a year when I heard about Crossfit. When I decided to give it a try, I joined a “box” gym. The workouts were difficult but I really didn’t appreciate the manner in which the gym operated. No real trainer oversight. Bad start but then it got better. I started training with Derek, Jacob, Kyle, and Alvie and really enjoyed their training methods and coaching. I have stayed with these trainers and adopted them into my family for the last two and a half years. I have appreciated real gains in strength, endurance, and a significant decrease in my waistline and body fat. In the 33 years since high school, Crossfit is the only fitness regimen I have wanted to maintain with consistency. I typically workout at Double Edge 2-5 times per week, depending upon my work schedule. The thing that really makes me feel good is when at the end of a workout, someone in the class, that doesn’t know me, approaches and asks about my age or longevity doing Crossfit. I guess they don’t expect a fifty year old to be doing these kinds of workouts. At Double Edge, I am usually accompanied by my wife and grown children. We have been doing Crossfit together for nearly 3 years. Its family time for all of us and we include the Double Edge Team in our family lives both inside the gym and at our home. There is nothing like working out with family and friends. It’s a motivator and keeps me going. I hope to continue my Crossfit training as long as this old body will allow.

If you would like to share your story about how Welded has changed your life please email [email protected].




Warm Up:

60 sec plank, 25 air squats, 20 situps, 15 pushups, 10 burpees



6×4 Bench Press (Increase in Weight) Every 90 Seconds




3 Rounds

3 Minute AMGAP

3 Power Cleans @135/95

2 Front Squats @135/95

1 S2OH @135/95

10 Wall Balls

Rest 1 Minute

3 Rounds

3 Minute AMGAP

6 KB Swings

4 Goblet Squats

4 DB Push Press

10 Wall Ball thrusters

Rest 1 Minute



Pre – Banded Lateral Opener (pg. 273)

Post – Tricep Extension Smash (pg. 277)




Bar Muscle Up

Handstand Walking