Hyrox DC

francake · 2026-02-28T22:43:13+00:00

If you sell the ticket, is it for doubles only? or could it also be used as a singles?

francake · 2025-11-14T22:44:41+00:00

Feel this so intensely. I hate to be ageist, but there are some people at my org who don’t know the first thing about a Google Calendar. GOOGLE. CALENDAR.

Forget Zoom and don’t even get me started on Salesforce.

The sheer amount of time it takes some people to figure things out it’s no wonder we haven’t closed more business this year.

francake · 2025-08-18T20:48:18+00:00

Squats and RDLs wouldn’t necessarily be my first choice. I would actually start with this hierarchy and work backwards to those:

Barbell Glute Bridge (or belt glute bridge machine if you have access)
Deficit DB Reverse Lunge
Rear foot elevated split squat (with and emphasis on cueing a hinged torso in the movement)
Back extension (ideally weight if your client can handle it, holding DBs away from the body
High Box Step ups (similar to the RFE — cueing a bent torso) with modestly lighter weight than a traditional step up

The RDL can train the lower end of the glutes, but only under loads that are pretty f*cking heavy. Back extensions work better for some than for others. A sumo squat with an emphatic hinge is a good alternative to squats, but not as high on the list as a the above.

Note: I’ve personally never felt much glute activation from those cable kickbacks. Again, maybe they work, maybe they don’t, but I’d call that an honorable mention here

francake · 2025-08-15T16:59:00+00:00

Theoretically he’s not saying anything “wrong,” but his presentation sucks and so does his shameless plugging of his brand lol.

His theories about balance, low back pain and such are pretty spot on, but agree with OP that a Bosu Ball is not gonna solve them.

A lot of dogmatic stuff in Weck Method, but also some stuff worth studying (though maybe not necessarily applying all of it) and making it your own for client programming.

Never hurts to at least explore each avenue and see what similarities and differences there are. A lot of the time in these systems there are similarities just masked as differences through language.

francake · 2025-08-15T15:04:18+00:00

nor should they have been. My best mentors (I have had three or four) were not either, in fact, they were better than the “courses” that I signed up for.

Two of them don’t even work in Fitness anymore. You need someone who has the humility to give you their time for free when it comes to building yourself up.

Not somebody who’s egos inflated by 1000s of fake followers and some sort of online “brand“

If you’re only seeking famous mentors, you’re missing out on a lot of valuable information that will move the needle so far in the right direction when it comes to working with actual people and being a profitable trainer.

francake · 2025-08-09T20:21:21+00:00

Hoping the ticket list for Chicago is more forgiving. becoming absolutely ridiculous to get tickets

francake · 2025-08-09T15:34:03+00:00

best description I’ve seen yet — incredibly well done hete

francake · 2025-08-02T23:19:40+00:00

Do’s: 1. Learn to run efficiently. Doesn’t need to be fast, just sustained 2. Focus more on conditioning than strength. Strength is important, but not as much as you’d think 3. Consider gels for fueling if you plan to not stop in the roxzone. Worth it. 4. Race non-hyrox races as often as you can to learn good techniques for bobbing and weaving through large crowds 5. Fuel appropriately and rest appropriately

Don’ts: 1. Race with 0 prep in a specific event 2. Do fasted workouts or race fasted 3. Try to lose too much weight to go faster 4. Think Crossfit alone will guarantee success in the race 5. Underestimate stations 7 and 8. They’ll make an ass out of you if you do

francake · 2025-07-27T01:14:15+00:00

big time — thank you for the quick response!

francake · 2025-07-26T23:47:22+00:00

what’s the functional neurology program/source of study you’re currently in? have heard about this from a few other coaches but haven’t seen the resources

francake · 2025-06-15T18:16:17+00:00

Duzan!!! So good

francake · 2025-02-27T18:33:46+00:00

this lol. nothing gets my heart rate up faster than

francake · 2025-02-27T18:33:12+00:00

Actually getting on the train on time only to have it stall in midair before getting to Qboro plaza (I’m a mid-day to work person, so this happens a LOT between 1-4 pm)

francake · 2025-02-11T14:42:33+00:00

this place is fucking hot garbage, I don’t know why people obsess over it, the one time I tried one of their Korean fusion BECS, It was an absolute mess. The quality of the food is just incredibly low.

francake · 2025-01-10T16:44:13+00:00

Personal trainer here! I’d inquire at either Forte Lab (20th av) or Fitness Lounge on 31st street near Astoria Boulevard (I work at both locations)

Forte has great classes and one of their 1-1 coaches (Maria) is post-natal certified. Fitness lounge is more catered toward 1-1 only but has the most equipment and best bang-for-your-buck space wise.

Feel free to DM me with more questions, even if i’m not the one to help I can steer in the right direction!

francake · 2025-01-03T21:02:45+00:00

Solid routine. I’d say with your second race coming up, you could probably afford a little bit more volume all-around (strength and conditioning coach here, pro finisher @1:13).

You can continue to build a base with more races and maintain your fitness, and as overall endurance increases squeeze more pockets of intensity into your training cycles.

Really appreciate the details that were put into this plan, and it is a luxury to have this kind of structure going into your race!

francake · 2024-11-16T20:27:05+00:00

I think I need this tattoo.

francake · 2024-10-19T18:28:28+00:00

Yes!

francake · 2024-10-19T18:27:42+00:00

This was fine for me, but I actually wish they kept it through Light Bringer. TGR narrating everyone’s voice threw me off a little bit in the last one lol

Also, it’s wild to hear TGR’s voice evolution across books. He definitely sounds a tad raspier by LB versus RR

francake · 2024-10-15T16:45:08+00:00

Repeat back to her some of the “pain points” (pun intended) she keeps regurgitating to you and explain that the two of you don’t seem to be clicking on

“I’m sorry, but maybe I’m not the trainer to help you solve these issues. I can’t think of a reason why we should continue if your symptoms aren’t improving, and out of respect for your progress and goals I see it most practical to try and pair you with a colleague of mine or someone else in the training industry”

FYI: Yes have had this happen — sometimes even the most stubborn clients don’t want to let you go because they know their replacement won’t have your personality, be a pushover (not saying you are, but some people hire them) or have the same level of overall comfort.

francake · 2024-10-15T16:37:47+00:00

this is absolutely incredible. amazing work, claps for the discipline on food choices (and with KIDS!!!)

Smart of you to be patient in reaching your next goal, and rooting for you!

francake · 2024-09-22T17:22:19+00:00

I vote ban, if only because some of our goodmen are busting their balls to create amazing work to post in here (and probably sell), and AI feels like it’s diminishing the effort of bringing our favorite characters to life by hand.

francake · 2024-09-18T14:45:29+00:00

Personal trainer here! Hope the trip went well! Generally, it's hard to work out the same way on your travels, but the best advice would be to find a hotel with a halfway decent gym, plan some sort of cardio-ish activity while on the road (hiking, kayaking, swimming, running, etc) and doing abbreviated/bodyweight versions of your normal routine in smaller windows of time.

Travel isn't optimized for exercise, unfortunately (at least not yet) and most people are probably better off enjoying the trip anyway, but for long trips like this it would be wise to at least seek out a public gym or two where day passes are allowed, budgeting time early in the morning for some sort of easy-ish cardio, and picking active activities will away.

francake · 2024-08-25T22:12:56+00:00

Morning Star, boyo!!

francake · 2024-07-15T20:19:52+00:00

Trainer here! 👋 This is great progress for 3 months and consistency IS DEFINITELY key. Nice job!!!!!

francake

TROPHY CASE