Instagram story viewer> @lanax.fit> Posts

Lana | Fitness

@lanax.fit

49

followers

37

following

CPT | strength + hybrid training

POSTS STORIES REELS TAGGED

One year post-op ACL reconstruction!

It’s crazy to think that exactly one year ago, I was going into surgery, knowing I had a long road ahead of me but not fully understanding what that recovery would look like.

This past year has been filled with so many milestones. From learning to walk normally again, to rebuilding strength, getting back to running, and eventually returning to the things I love doing and trying new things.

And now, one year later, I’ve completed TWO HYROX races. Something I had been looking forward to long before my injury, and something that once felt so far out of reach.

Looking back, I’m proud of so much more than just the physical progress. I’m proud of all the work that happened behind the scenes, the days I showed up when I didn’t feel like it, and the confidence I’ve slowly rebuilt along the way.

A year ago, I was just hoping to get back to doing the things I love. Today, I’m doing them again and setting even bigger goals for myself.

Here’s to one year of recovery and everything that’s still ahead. 🤍

#ACLRecovery #ACLReconstruction #ReturnToSport #HYROX by @lanax.fit

3

6

5 days ago

HYROX Boston 🧡

We finished in 1:03:22, shaving 1:44 off our DC time! After struggling with quad cramps during the second half of DC, I was especially happy to make it through Boston without them. That was such a big goal for me after my experience in DC.

My biggest takeaway is that running is still where I have the most room to improve. And if there’s one thing running is teaching me, it’s patience. Building an aerobic base and getting faster takes time, consistency, and a lot of trust in the process. It’s definitely easier said than done when you want to see progress right away.

It’s exciting to see improvements from one race to the next, but it’s also a reminder that there’s still so much room to grow. I’m proud of the progress so far and looking forward to continuing to put in the work.

Onto the next one!

#HYROX #HYROXBoston #HYROXMixedDoubles #HYROXTraining taken in Boston Convention & Exhibition Center by @lanax.fit

3

9

7 days ago

A look at my current weekly split while training for HYROX!

I’m currently following @wdmcoaching programming, with this block focused on building strength for wall balls + continuing to build my aerobic base. I’m also keeping my dedicated strength day and ACL rehab in the mix.

More on what each of these days actually looks like coming soon 👀

#HYROXTraining #HYROXWorkout #HYROX by @lanax.fit

3

1

21 days ago

Saw @dr.erikatvedten do this trend and had to relive my chase after Dan 😂 Round 2 in a few weeks!

#hyrox #hyroxdoubles #hyroxtraining #hyroxdc by @lanax.fit

3

0

a month ago

A lot has changed over the last few years. I spent so much time wanting to get back to where I was before injuries, setbacks, and life getting in the way. Somewhere along the way I realized I don’t actually want to go back.

I’m stronger, more patient, and willing to try things I never would have before. And I’m pretty excited to see who I’m still becoming. 🤍

#fitnessmotivation #fitnesswomen #strengthtraining #hybridtraining #hyrox by @lanax.fit

3

2

a month ago

These are the exercises that helped me go from my first pull-up to doing them consistently:

✨ Negative Pull-Ups — 4 sets
Jump or step to the top and lower yourself slow and controlled for as long as you can.

✨ Australian Pull-Ups — 4×10
Higher bar = easier. Lower bar = harder.

✨ Dead Hangs — 3–4 sets
Hold as long as you can.

Negative pull-ups + Australian pull-ups + dead hangs were KEY for me, along with building overall back strength.

✨ Banded Pull-Ups — 3 sets
As many reps as possible.

✨ Scapular Pulls — 3–4 sets, 10–15 reps

✨ Lat Pulldowns — 3–4 sets, 8–10 reps

Biggest takeaway: Building overall strength and staying consistent made all the difference.

Save this one if you’re working toward your first pull-up ☺️

#PullUps #PullUpProgression #StrengthTraining #FitnessTips #GymTips by @lanax.fit

3

1

a month ago

Dedicated HYROX strength day for this block. Since most of my other training is conditioning/running focused and ACL rehab focused, I’m using this session to keep building strength while targeting a few specific things I want to improve: wall balls, calf strength, quad fatigue resistance, some plyometrics for springiness, and some of back work because its my favorite (which matters too).

1A. Box Jumps: 3-4 sets
1B. Front Squat: 3-4 sets
2. Calf Raises: 3-4 sets
3. Strict Press: 3-4 sets
4. DB Thrusters: 3–4 sets
5. BB Rows: 3–4 sets
6. Single-Leg Leg Extensions: 3 sets
7. Wall Balls: 8-10 min EMOM
8. Sled Pull: 3 sets

The pieces all have a purpose: calves + quads for durability under fatigue, plyos for a little more bounce/reactivity, wall balls because they need work, and rows because I love to a back exercises 😂

#HYROXTraining #StrengthTraining #HybridTraining #StrengthAndConditioning #HYROX by @lanax.fit

3

1

a month ago

A few days later and I’m still processing this one. There’s a lot I learned from my first HYROX…about racing, pacing, and what my body can actually do.

My Garmin decided to restart 3 minutes before the race and then spent the runs telling me I was running a 9-minute pace (I was very much not 😂). In hindsight, maybe that was a blessing. I had to stop relying on my watch, trust the feel, and just run.

Ski: Went out hot and finished 3rd overall.

Sled push: Felt like butter. Probably the station I felt most confident on.

Sled pull: Still learning the best way to maneuver the rope and become more efficient.

Burpee broad jumps: This one will probably always make me a little nervous after my ACL, but being able to trust my knee and just go for it felt like a win.

Row: Honestly, a nice little break and where I took my gel. Unfortunately this is where my left quad started cramping…and it never really stopped. We weren’t even halfway through. 😅

Farmers carry: Dan apparently decided this was his moment to shine and sprinted away from me. Noted for next time. 😂

Lunges: My quads were DONE, but I was determined to do my allotted number before switching.

Wall balls: Definitely some work to do here. I’m used to practicing against a wall, and having an actual target messed with my head way more than I expected.

The cramping was probably the biggest curveball. I’m usually limited cardiovascularly, and I’ve never really experienced my muscles physically starting to give out while I still felt like I had more to give. It definitely made me nervous in the moment, and figuring out what happened is one of my biggest priorities before Boston.

Lots to learn. Lots to improve. And now I have a baseline to build from.

Boston in October. Let’s see what we can do. 🤍 by @lanax.fit

3

3

a month ago

Two years in the making. 🧡

I’ve wanted to cross a HYROX finish line for almost two years. Somewhere along the way, that goal got put on hold with an ACL injury, surgery, rehab, and some unexpected health challenges that made getting here feel a little less straightforward than I imagined.

There were a lot of moments when HYROX felt really far away. The last year tested me physically, but probably even more mentally. It taught me a lot about patience, trusting the process, and continuing to show up even when progress felt slower than I wanted.

Boston in October was always supposed to be my first HYROX, and I still plan on competing. DC kind of happened on a whim. I signed us up pretty spur of the moment and we decided to just go for it. After spending so much time waiting to get into this kind of training, it felt like a good reminder that sometimes you don’t have to wait until everything feels perfectly timed or until you feel completely ready…sometimes you just have to say yes and see what happens!

So standing on that start line (and especially crossing that finish line) meant so much more to me than just completing a race.

I’m incredibly grateful for everything my body has allowed me to get back to, and getting to do my first one alongside my favorite teammate made it even better. 🥹

Two years of waiting. Almost a year of rebuilding. And finally, HYROX finisher.

This one meant a lot. 🧡 1:05:06

Full race debrief coming soon…because I have a LOT of thoughts 😬

#HYROX #HYROXDC #HYROXTraining #HybridTraining hyroxmixeddoubleS taken in Walter E. Washington Convention Center by @lanax.fit

3

22

a month ago

POV: you didn’t give up.

Almost 11 months ago, I had surgery. This week, I’m heading into my first HYROX race.

Progress did not always feel exciting, fast, or linear but it was still progress. One of the most important lessons this journey has taught me is consistency over perfection.

Really grateful I kept showing up and for my support system 🤍

#ACLRecovery #ACLRehab #acl #StrengthTraining #hyroxtraining by @lanax.fit

3

3

2 months ago

Allow me to introduce myself! I’m Alana ☺️. I got into fitness about 3 years ago, mostly through strength training, and it pretty quickly became a much bigger part of my life than I ever expected.

The more I trained, the more interested I became in understanding what I was doing and why. That curiosity kept growing over the years and eventually led me to getting my CPT this past June.

There have definitely been some bumps along the way too. Going through an ACL injury changed my training for a while and taught me a lot about patience, rebuilding, and most importantly, consistency over perfection.

Now I’m finally getting into some of the things I’ve wanted to try for a long time. HYROX has been on my radar for a couple of years, and lately I’ve been having a lot of fun getting outside of my usual strength training comfort zone and seeing what I can do.

I wanted a place to share more of that my training, what I’m learning, what I’m still figuring out, and all the trial and error along the way.

Excited to see where this goes and share the journey with you 🤍

#HYROXTraining #StrengthTraining #HybridTraining #FitnessJourney #cpt by @lanax.fit

3

13

2 months ago