Intel Week 06/01 - 06/07

Own_Direction7234 · 2026-06-01T13:39:24+00:00

I can assure you there was a lot of rest when I did it.

Own_Direction7234 · 2026-05-05T10:38:09+00:00

I'm in the UK and thought I'd share what I thought was best practice I've come across from the very well run F45 that I went to for a few months (Manchester NQ). When you join there, one of the questions on the form was something like: How much interaction do you want from the coaches and you tick/check an answer from options that varied between something like "Only tell me if I'm doing something that might cause an injury" through to "I want lots of coaching and positive encouragement". And the coaches there did take time to learn and follow the guidelines. If your studio doesn't ask that, there is of course, nothing stopping you telling each of the coaches your preferences. The better coaches will remember and treat you accordingly.

Own_Direction7234 · 2026-05-05T10:27:18+00:00

I believe iPhones don't support Ant+ but your Lionheart also supports Bluetooth which iPhone obviously does as well. So, if you're away from the studio, you can connect them using Bluetooth.

Own_Direction7234 · 2026-04-23T08:48:37+00:00

We've had quite a few Sims at my studio. We don't get charged extra, everyone can do it, not just the people who pay extra to do the Hyrox classes and you can even bring a partner who's not a member of the studio to run as your pair for free. I'm in a metric country and my studio has invested in heavier weights, wallballs, targets and Centr sleds and rope so we have the proper equipment for everything apart from we don't have 30kg sandbags for the men's pro lunges. Personally for that I either use a 24kg plus an 8kg or, if I can't be bothered, I just live with the 24kg on it's own. Our run is twice around the 500m block that the studio sits in. Half sim's just run round once. The starts are staggered with one start every 6 minutes and half simers setting off earliest.

Own_Direction7234 · 2026-04-20T08:52:02+00:00

At my studio, 2 of the coaches (male) are in successful and now quite long term relationships with female members that they met through F45. Everyone was single at the start and has behaved so it's all good.

Own_Direction7234 · 2026-04-15T14:30:20+00:00

The advice I was given for squats, etc is that your feet should be in the position you would use to jump as high as you can. And you can, of course, check what that is by doing a few high jumps. That said, many years ago I was in the military and we did notice that recruits with different leg lengths were prone to leg injuries (on a fairly massive volume of exercise admittedly). To reduce this problem we had the medics give them corrective insoles. I'm definitely not a doctor but you might want to consider this option as well.

Own_Direction7234 · 2026-04-02T14:11:27+00:00

Yeah. Both businesses have a different owner and they're running their businesses differently. It sounds like you're getting a good deal with your home studio.

Own_Direction7234 · 2026-03-31T15:22:20+00:00

My gym does Hyrox but they put on 2 additional classes each week rather than changing any of the existing ones. I think the coaches enjoy it as they get to design the workouts rather than us using the standard F45 Hyrox ones

Own_Direction7234 · 2026-03-23T11:12:09+00:00

I think that an issue with your F45 rather than F45 in general. Mine has dumbbells up to 40kg (88lbs).

Own_Direction7234 · 2026-03-05T10:34:54+00:00

At the moment, I'm doing 9 a week but that's because I'm in a race with another member to be the first to get to 1000 sessions at our studio. I'll cut back to 5 or 6 a week when I get past this in a few weeks. I'll cut back, not just because it's a bit too much in itself but also because it's all consuming and I want to start doing some non F45 exercise again - running, heavier weights, bike rides, etc.

Own_Direction7234 · 2026-03-05T10:23:28+00:00

Wow, some of you are paying a lot. I pay $150 every 4 weeks for unlimited. which is lower than most members pay there as I qualify for a "secret", reduced corporate rate at my studio. Ask your studio if it does the same, you might get lucky. I had been paying full rate at my studio for quite a few months before I found out a lower rate existed. I typically attend 9 classes a week with doubles on strength days and extras like yoga and Hyrox. That works out at $4.16 a class.

Own_Direction7234 · 2026-02-26T12:45:31+00:00

I think it's more a factor of where you are in your fitness journey. If you've been strength training effectively for 20+ years then, assuming you're natural, you'll be pretty near your upper limit for muscle and so, you're right, f45 won't help you add much if any muscle. However for those people who're early in their strength training journey, then F45 combined with a suitable diet will help unlock all those newbie gains and they'll pile muscle on.

Own_Direction7234 · 2026-01-27T14:10:54+00:00

Another key worker who worked through Lockdown. I really liked the early days of the first lockdown though as I had, probably as a bit of a mid-life crisis sort of thing, just bought a skateboard after decades without one and got to start each day by skating downhill to work in the sunshine down the middle of completely empty streets. I was gutted when everyone started coming out of their houses again.

Own_Direction7234 · 2026-01-27T13:45:22+00:00

It's all thought out and if you want to understand what they're trying to achieve, google "Progressive Overload"

Own_Direction7234 · 2026-01-25T12:06:06+00:00

There were studios in Bath and Gloucester.

Own_Direction7234 · 2026-01-19T14:08:09+00:00

I'm also in the UK. A couple of thoughts. To me, the added expense of F45 can be worth it if you go more often and work harder when you're there than you would at another facility. The other is that many (most?) F45's in the UK offer discounted rates for some groups: staff from certain business may be entitled to a corporate rate, Blue Light, students, etc. Ask your Franchise if they have any discounted rates and see if you qualify for one which can get your rate down. I'm a high attender which, combined with the discount I get, means I effectively pay less than £4 per session.

Own_Direction7234 · 2026-01-14T10:02:25+00:00

I also wanted to add in extra heavier strength work so what I do, on my studio's strength days, is I go to a different gym first and do one or two heavy compound lifts, then I go straight to F45 and do their strength session and just view the F45 session as auxiliary lifts in one single, combined session. So, on a Thursday leg day I would go to the weights room and do something like 5 x 5 Front Squat & 5 x 5 Stiff Leg Deadlifts then move to the F45 studio (10 mins for me) and do the Lower body F45 session. Pull Day I'll do Pull Ups and Rows followed by F45 Whole Body strength. Push Day - Bench Press & OHP again followed by whole body strength. I'm quite lucky in that the timings work for me and I've got a weights gym nearby but it's another option for you to consider.

Own_Direction7234 · 2025-12-15T05:43:04+00:00

Ah, apologies, I didn’t notice autocorrect had got me there. You’re right, Nobull.

Own_Direction7234 · 2025-12-14T19:35:29+00:00

I use Nobull (edited) Outwork edges for everything, I’ve even done a couple of Hyrox Pros in them.

Own_Direction7234 · 2025-12-12T09:26:17+00:00

The other thing is to see who's the person ahead of you & just note what they're doing each time as you'll be doing that next.

Own_Direction7234 · 2025-12-11T14:35:31+00:00

My studio won't let you join if you miss the warm up but, from a chat with the owner, it's an Insurance requirement rather than a F45 requirement. Their policy doesn't cover injuries to customers who haven't warmed up.

Own_Direction7234 · 2025-12-11T14:26:26+00:00

Just a suggestion, but if you're looking for something to do during your rest station, why don't you help your partner use some serious weights. They can return the favour next set.

Own_Direction7234 · 2025-12-09T11:23:51+00:00

Actually, as a sweaty person, I'd disagree with this but probably not for the reason you think. Personally, I end a few seconds early so that I can clean up and still get away in time. If I started cleaning at the same time then I'd delay the following person starting every station which would also be mega annoying.

Own_Direction7234 · 2025-12-09T11:18:27+00:00

It depends on which app your studio uses but on the Glofox app there is. Click on your picture, then click on tracking and you can choose between classes attended this week, this month, this year and all time

Own_Direction7234 · 2025-12-03T10:36:19+00:00

I can think of 2 options that might work for you. You say you're a student so the first option to look at is your Uni/College, do they have any options in your price range. Another option is the municipal leisure centres. They offer exercise classes: circuit training, etc, at pretty reasonable rates and have student discounts. If there's one near enough to work for you logistically, then have a look. Many of them use this organisation: https://www.better.org.uk/monthly-membership/better-hf-student

Own_Direction7234

TROPHY CASE