By: Alvie Hafen
The coaches at Double Edge are here to help you! We are here to assist you in anything and everything. The coaches at Double Edge have a vast amount of knowledge with all things fitness. You are paying for our services, so dont be afraid to use us or ask us questions. Here are several items you can and should ask us about.
- If something is hurting, tell us right away!
Far too often we have had clients come and tell us their hips or shoulders for two weeks. Don’t wait two weeks to tell us! Let the coaches know immediately. We can’t help you recover and rehab unless you tell us your body doesn’t feel right. If it hurts your shoulder to put weight overhead, let us know! We can modify the movement so you don’t further aggravate the pain and we can show you some stretches and accessory movements to help strengthen the area. Sometimes our mobility is limited and that can cause pain. The coaches at Double Edge can help show you what to do to improve mobility and reduce pain. Tell us immediately so we can help! Don’t wait 2 or 3 weeks and just hope the pain goes away.
- Tell us your goals and what you want to get out of Welded.
We want to see everyone succeed! We want to see people gain confidence, lose unwanted inches, and just overall be more healthy and fit. If you have specific goals talk to us! We want to help you achieve your fitness goals. Ask us about our diet, our sleep schedule, or how much time we put into mobility. We can give you tips and advice on how to achieve your goals quicker. But the coaches can only help, if we know what your goals are.
- Ask us to watch your technique on lifts.
Do not be afraid to ask Leo, Alvie, Jacob, or any of the coaches to come watch you lift! We can give you the little bit of advice that makes the difference between a failed lift and a PR! We will help you with technique and make sure you are lifting safely. The coaches at Double Edge are more than willing to watch and critique you.
The coaches at Double Edge are some of the best in the business. You are paying for our services. Do not be afraid to talk to us or to ask us questions. We want to help you succeed! “Fitness founded on community.”
GROUP CLASS WORKOUT
Warm Up:
30/24 Cal Machine
2 Rds: 14 OH Plate Lunges, 30 sec plank
1 Minute Lateral Hip Distraction each leg
Strength:
6×3 Push Press Every 1:15
Lean: No Strength
Metcon:
Welded
Lurong WOD
Welded Lean
5 Rounds
25 Wall Balls 20/14
30/25 Cal Bike
25 Ab Mat Sit Ups
Mobility Of the Day: Overhead Tissue Smash (pg. 255)
Improves: Overhead Positioning, Shoulder Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
Mobs & Yogs
5:30 to 6:30pm
SKILLS CLASS
Swole session
Bi’s and Tri’s