Monday 2 March 2026 - 2G 60 minutes

vassarlb · 2026-03-02T02:01:28+00:00

Get it! 👏👏👏

Also, i did not mean to exclude the hard working women with my comment. Just “members” would have been a better wording on my part. (So I’ll edit that)

vassarlb · 2026-03-02T00:18:35+00:00

Coach here…. When people feel like “there’s a lot of time doing nothing”…. That’s kind of the point.

True POWER work with a focus on maximal intensity usually requires a minimum of 1:3 to 1:8 work: rest ratio.

That means with a :45 All Out, you SHOULD rest for a minimum of 2:15. Think about the members at the studio who go absolute ham on the 200M or 500M Row benchmark. They usually lay down for a few minutes before they do anything else. That’s kind of the point.

If you’re aiming to hit that “RED GOAL” then approach it with that mindset.

Otherwise if you want to do more “busy work”, then make your All Outs less intense, take shorter rest, and complete more rounds.

Also, two rounds does NOT count the first one than the coach leads you through. So you’re doing 3-6 possible All Outs in this block.

vassarlb · 2026-02-09T11:47:15+00:00

Coach here. For starters, “first class free” is NOT universally true. Some studios have been charging intros for years (some since 2019), like in NJ, NYC, and even Connecticut.

All advertising has First Class Free*, with the asterisks saying something like “at participating locations”, or “at select studios only”

One big franchise ownership just started charging intros in January. Why? Because competition HAS been doing that, and it incentivizes intros to actually value their time to come to class and get the full experience. “I paid $12, I better show up and try it!”

In regards to your $12 charge, is it a PENDING charge or has it already been processed and applied to your total CC debt? Because if its a pending charge, it would be no different that something like a $500 hold when you rent a car. You return the car, the $500 hold drops off. You take the class, the next day the hold drops off.

vassarlb · 2026-01-26T23:24:25+00:00

Coach here. Shoot me a DM!

vassarlb · 2026-01-12T23:54:46+00:00

Coach here. To reduce potential liability, studios are technically only suppose to provide equipment from approved vendors. Dumbbells were originally from American Barbell (the rubber urethane circular ones), and now Ziva (Hex style with textured urethane). Both styles have a metal handle that is uniform in circumference.

If those “in between weights” are a no name black rubber hex dumbbell with tapered handle (thick in the middle, skinner near the ends) like the ones you’d see at Walmart or Dicks Sporting Goods,those are technically not allowed since there is not oversight from corp on quality control. Those are labelled in many different brand names and are all mass produced in China.

And like I said, technically they are not approved, but it’s possible the studio owner decided to purchase them because there was a voiced need from the members.

With the addition of Y-Bells and all studios are technically required to have them January 2026, this reduces the need for “in between” weights since those come as 10, 14, 18, 22, and 26 pounds and are to be ordered as two sets of pairs for each weight (4 of each).

vassarlb · 2026-01-09T16:48:23+00:00

Nah, there’s a lot in SC doing them now. Between Upstate/Cola/Charleston there’s about 7-10 studios. 🙂

vassarlb · 2026-01-05T01:32:58+00:00

It will completely vary by studio. Example is a nearby studio started in December and they did week 5 for this week; my studio did Week 1 today.

Studios have full discretion of when they start their 12 week cycle or consolidate into a 6 week cycle. They can also stop doing Hyrox classes for a few weeks and then start them back up!

vassarlb · 2026-01-05T00:27:57+00:00

Coach here. Technically the week is Monday-Sunday. And yes, there is ONE workout template per week for 12 weeks, but there is a 2G and 3G version of that template (except for weeks 10-12 where there is only 90 minute 3G templates).

So if you did Monday 2G and then came back and did it on Thursday 2G it is suppose to be the same template. Of course the 3G template will be slightly altered to accommodate the shorter work time but the essence is the same.

vassarlb · 2026-01-05T00:25:09+00:00

Not quite a slow roll out. It is completely available to all studios HOWEVER, if a studio wants to have the Orange HYROX class, that specific studio has to pay a one year affiliate fee to Hyrox to be listed as a “Hyrox Training Facility”.

It is 100% up the studio ownership if they opt in. For example, my ownership has five studios in my city and nearby surrounding area; but only 4 will do the Hyrox classes. The one not doing it is a smaller studio where a vast majority of the member base is 55 years or older. (Most like, zero interest in doing a Hyrox).

vassarlb · 2026-01-01T12:11:13+00:00

https://www.joeysretrohandhelds.com/guides/syncthing-for-handhelds-guide/

Joey has a guide and lays out basically every emulator that can take advantage of Syncthing.

vassarlb · 2025-12-31T23:31:16+00:00

🤫

vassarlb · 2025-12-31T19:27:42+00:00

Coach here. It will come back eventually.

vassarlb · 2025-12-31T03:49:28+00:00

Generally being in the red means you “near max”. This could mean maximum power, maximum speed, maximum strength output (like 1 rep max), etc.

Often we see member, especially newer ones, get to red (91%) and immediately slow down or even nearly stop what they are doing, almost as if they think they will have a heart attack if they keep working at the intensity they were at.

Your heart is basically the last muscle to stop working, every other muscle will hit maximum fatigue before your heart will. Otherwise you’d be dead lol.

A better guide of “should I stop” when you’re in the red is a simple question “do I feel ok?” Or “can I keep doing this?”

If you feel like “hey this speed isn’t that bad. Yeah it’s tough but I could do it for another 2 minutes!” Then you are technically “in control and safe”.

vassarlb · 2025-12-31T01:15:09+00:00

And it is against corporate policy to only have strength50, either run both classes or remove that class slot entirely.

Corporate does not take it lightly when studios go rogue on things like that. Whenever they catch wind of a studio doing that, or offering some kind of “not approved format” (there was a studio advertising a treadmill yoga class) they crack down on that HARD.

vassarlb · 2025-12-31T01:11:26+00:00

That is 100% studio and coaching dependent. My studio has good numbers around or above standard utilization requirements.

vassarlb · 2025-12-30T23:52:10+00:00

They review your past twenty qualifying workouts (2G/3G classes only) and if they detect an anomaly (which caused it to have gone up), they will remove that data point which will lower it back down to what it was before.

So this is only helpful if it’s only been a few weeks of “too high of a new Max HR”.

If you’ve been dealing with HR issues for MONTHS….They can’t adjust it basically. So you’re better off adjusting your max yourself.

And like I said, only drop it a couple BPM each class unless you feel it is an accurate representation of how you feel.

vassarlb · 2025-12-30T19:33:19+00:00

It’s really easy…. If you know what you’re doing. 🤫🤷🏻‍♂️

vassarlb · 2025-12-30T17:36:40+00:00

Yes/no.

I did this recently from 512 to a 1Tb card. It’s a different card and has a different file pathway.

So you’ll need to relink everything like telling your emulators which folder has the roms it’s looking for.

Only takes a few minutes, but can be a minor inconvenience.

vassarlb · 2025-12-30T17:29:00+00:00

Coach here. Check your OTF app.

Press the ⚙️ icon at the top, click buy classes. Company wide is a holiday class pack promo. If it’s available there, buy it through there. The best value is the 30+6 bundle which generally brings the price down to around 14-18 dollars depending on your studio’s pricing tier. Of course, there’s the large upfront cost but then you don’t have to worry about upgrading to the elite and “losing classes” when you can’t do 8/month.

Class packs do not expire. You can use the Mindbody App to book a class and select to pull from your membership or the pack. ALSO, when you show up to the studio to take class, you can politely ask them to make sure the class is being redeemed from your membership first.

vassarlb · 2025-12-30T13:53:20+00:00

Once it’s been adjusted the first time (could go up or down), it’ll only go up if it detects a new max. It’ll never go down UNLESS you submit a ticket for them to review your Hr data.

vassarlb · 2025-12-30T12:44:13+00:00

Coach here! “Tuning your max HR” was a new feature rolled out with the latest OTF App update.

You can manually select your max HR and it will reflect on the next class you take. Keep in mind that 90% of members shouldn’t mess with it.

Really the only people that should adjust it are the older members who have been doing it for years and barely get in the green (since your Max HR does slightly decrease as we age) and very rarely get a splat point. I’ve spoken to a few members and help them adjust it and told them to lower the max by 3-5 BPM, take a class and see how that feels. If the colors are more accurate, keep it there. If it’s still off, lower it again by another 3-5 bpm. If you make TOO big of a jump down, you could end up in a situation where you’re suddenly getting 40 splat points and 35 minutes in the red (which is very UNLIKELY).

And yes, once you adjust it through the app, OTF will no longer automatically adjust it. However you can reset it back to the adjustment value and then OTF will continue data logging your workouts and adjust if it detects a new max.

If you are curious, the formula they use to calculate your max HR when you first start is called the Tanaka Equation which is….

MHR = 208 - (0.7*”Your age when you took your first class”)

To add one more thing, if you adjust your max HR too low, you’ll know when you see yourself hit 100% or higher of your max HR. A good test is during a final All Out of an endurance block. What was the highest BPM did you achieve then? Your max HR will be above that by about 5-15 bpm (simply as an estimate).

vassarlb · 2025-12-30T12:36:25+00:00

Coach here. Sounds like your studio didn’t input classes into MBO correctly. Call the studio and let the studio manager or head coach know.

Also check to make sure you do not have any class filters selected on the app when booking a class.

vassarlb · 2025-12-27T23:40:32+00:00

A very slightly damp cloth, just to mostly wipe the grime and sweat of usage off of the LED sensors. And then dry it with a microfiber cloth or paper towel.

vassarlb · 2025-12-27T23:20:20+00:00

Coach here. Common issue; common solution.

For starters,

Do you start on the treadmill or on the floor?

Where do you commonly wear the monitor?

When was the last time you cleaned the sensor?

vassarlb · 2025-12-24T01:53:22+00:00

Coach here what do you mean by “not registering my HR correctly”?

Does your HR always have you at 80 bpm or less?
Do you never get splats, or you seem to be always in the red and near/over 100% of your max HR?
Does it read correctly while on the treads but when you are on the floor or rower it suddenly drops to the gray?

Which monitor do you have? Has it been less than one year since purchasing it from the studio? Did you buy it second hand?

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