We fix your pain. You get back to workouts.
It’s 2026, show me someone who doesn’t have tight hip flexors
Maybe not as tight as Amanda Patterson🌸 😅🤣😉
Fix your rowing, part ✌️:
Heels coming up too high in the catch position for rowing can cost you seconds and even minutes off your rowing time!!!
Try this simple drill a few times/week to increase ankle range of motion MUCH more efficiently than stretching!!!
Little fixes like this (and stay tuned for part 3!) on your rowing technique make a BIG impact over the course of a longer WOD or HYROX race.
08/27/2026
Columbus runners 🏃♂️🏃♀️ The 1/2 and full marathon are 7 weeks away, and now is the time to make sure your body is ready for race day.
Whether you’re dealing with a nagging Achilles, tight calves, knee pain, hip discomfort, or something that only seems to show up once the mileage climbs, don’t wait until race week to address it.
Often, the difference between nailing your training and having to take unnecessary time off is about finding the right combination of:
🏃 Smart training adjustments
💪 Strength and mobility work
🦵 Addressing movement limitations
🩹 Treating the specific tissues contributing to symptoms
With the right plan, you can often continue training while getting ahead of the issue—rather than missing training and hoping it magically disappears.
Race day is the reward for all the work you’re putting in now. Let’s make sure your body is ready to enjoy it.
If you’re training for the Columbus 1/2 or full marathon and dealing with a nagging issue, send us a message and let’s figure out a plan to keep you moving toward the start line.
Don’t sleep on the classics. Nothing like a lunge and walk sit combo.
First, wall sit. Great quad activation and pain relief.
Then lunge. Work on coordination. Driving through the quads and butt.
We’re about 6 weeks out from the Boston hyrox race! Are you ready??
Hyrox and CrossFitters: Take these pro tips from Coach Brandon Brandon Couden and Dr. Mandi Dr. Mandi V. PT for the most efficient and pain free rowing!
Stay tuned for part two, where we dive into simple drills to fix your faults!
Farmer carries CAN actually be great for getting a stronger core AND fixing back pain, but if you have it (back pain) while doing them, you should take a step back and work on these two variations: suitcase and single arm front rack carry.
Then check yourself:
✅ Is one side stronger or easier than the other?
HYROX and CrossFitters: add these into your accessory work for a pain free and stronger core and farmer carry!
Hyrox and CrossFitters: nail the farmer carry with some simple technique tips from Coach Lexie Hess and clean up any elbow pain with Dr. Mandi Dr. Mandi V. PT !!
Stay tuned for Part 2: the best accessory work if you struggle with the Farmer Carry!
Moderate band tension and high reps is the way to go here!
Giant sets of 150-200 as unbroken as possible. The lats should be on fire here! No ski erg stand a chance after this 💪
Calling all Hyroxers and CroassFitters!!!
Being most efficient on the ski erg is low hanging fruit when it comes to improving your time.
Coach Drake breaks down how to be more powerful and faster here.
I’ve been using his cues since this tutorial, and guess what?
IF FREAK’N WORKS💪🙌💪
Before your foot leaves the ground, your hip flexors are already at work.
Standing banded hip flexion is a simple exercise that builds strength through the range runners use every stride. Strong hip flexors can improve leg drive, support efficient running mechanics, and help maintain form as fatigue sets in.
This exercise is a 2 for 1 in that it works balance/stability in the stance leg while simultaneously working knee drive in the swing leg.
Train the movement, not just the muscle. 🏃♂️💪
If you want to learn more about how to be injured less often and become a more resilient runner, check out the Resilient Runner Workshop on Sunday, Aug 16 from 11am-12pm CrossFit Grandview