HWPO HQ Gym Tour with Mat Fraser

what's going on guys we are here at hwpo headquarters this is our relatively new facility and we are here to take you on a full tour so let's go starting off it's kind of like the Center lobby and we have each branch branching out from here so this room Community workspace board room so anytime we have like all employees in office all hands on deck this is where it happens or if you're just kind of doing some busy work and want some company that's where all the magic happens right now with these people no magic happens in there this is very important then this room uh right now is just a community workspace kind of like an overflow space but this will get turned into our podcast Studio mechanics room I'm not sure what to call it chadrick you know sweet meteor this is our kind of podcast studio so biggest perk about this building is that the old gym you could either only train film daily videos do a pot like you can only do one thing at a time because we had to there's one space for everything so biggest perk of this we can work continuously and podcast studio is far enough on the other side of the gym that it's quiet in here as uh as everyone's still training so we we can multitask now content yeah soon enough my home will just be my home I do miss it though like there are aspects of it that it's like oh we shut the lights off save energy there were always people around the environmentally sad here Boeing we got a hallway of offices so everyone kind of has their own office that they want their quiet workspace taking calls what do we have seven offices and we got kitchen storage let's go to the fun part I have to say that these have been here for like a couple weeks now we're gonna get to hang them but it gives me the same chills every time I walk by it it took me it's like a pitch every one of those is like these deep amazing memories such a cool run too I had I had all these wrapped up the last three so the first two got framed years ago these last three sat in a Hannaford's bag like just rolled up so I had to dig those out I literally have ever I have an earlier Jersey from every one of your peers that has not been washed and it's still in a bag that I'm gonna frame at some point so I'm scared to smell them right about now but oh I thought one of these it might it might be the one that you had I think it was from the early like 2016. yeah oh so it is this one that has the stains on it because uh I got the leader Jersey and then I only had one so I had to wear it for like three days in a row and like after the second day I was I went to the people running I was like guys can I please have another Jersey like this one is disgusting and they're like sorry we only have one I was like there's 15 events why would you only have one I've never had someone wear it for this long and so they were like We'll Wash it for you I was like great I come back the next morning they had taken it dunked it in the ice bath and then tied it up on a fan and left it overnight so like I walked in first thing in the morning California is just like my leader Jersey flapping in the wind had like these tassels in the corner hey Siri hey oh hello Samantha off this tour yeah Samantha baby Eddie baby Eddie this is the camera timestamps I know 37 weeks working hard and now the fun part this is where the the other type of work gets done so this is our gym locker room here behind you it's kind of just a place dumping zone for everyone's gear clothes gets gets hectic in here notice the spacing so everybody has a locker Jason has three yeah Jason takes up the whole bench he's looking for more real estate somehow so we're working on that get back to you Jay uh and then behind you here we have our recovery room so we have uh two ice barrels set up so the water's continuously flowing so we never have to fill these with ice or anything it's all put on a cooler got a filtration system two-person sauna or is it considered a four persons uh it's two two persons yeah we wanted with just a smaller sauna because you know how often are you in there with more than two people 99 of the time it's two at Max but this thing heats up so quickly and it gets so hot um it's actually nice too it runs off the Bluetooth so I can be at home start the sauna and then come in like 30 45 minutes later once it's hot so very convenient suji sauna ice barrels up here so this room does not get used as much as I thought it would I think everyone's just a little bit too shy about it but this is just a hangout room just couch TV I've kind of figured like depending on where athletes are staying uh it might be you know a 30 minute drive each way to get home uh so it's an hour in between your sessions that isn't ideal this is essentially Jason's room yes so that that's where I was getting to was so many other athletes like they live close so they go back and forth pretty easily Jason has claimed this room as his own he sleeps in here I think most days he's been trying to convince me get a fish tank in here so he can listen to the filter while he sleeps bad idea that is that is his number one complaint about them it's the most Dad I've ever felt they all put it on a group text and I said absolutely not and even Matt was like oh come on let's get some fish no all right so one thing I learned uh from years of having gyms does not matter what you do there's always going to be one surface that is a collection surface and so we just leaned into it I actually built one in so half the idea with this was you know if a spouse or boyfriend girlfriend are in town and they want to watch the athletes or parents are in town we wanted to make them feel welcome so they can watch their loved ones trained put this here so that any of the employees want to watch while they you know do some easy computer work they can work here kind of watch training get some work done so you're literally as we walk through here you're going to see precisely what Matt would have dreamed to to have when he was active training and competing in any sport honestly either weightlifting or CrossFit yeah so he you know there's improvements on his experience there's things that he did in the past that he brought here as well I'm excited for everybody to see that yeah I think that was the main thing when I was designing this I mean in some sense is a very specific idea and others like very open-ended of what I wanted this place to look like I think initially it was you know I want to have the ultimate CrossFit training facility if you want to train for the games full-time and you don't want to make any sacrifices on timing equipment availability coaching I wanted this to be the spot and then I think that sort of grew into we want this to be the spot for any barbell Sport and then branch that into well you know if anyone's doing strength training conditioning we want this to be the place for athletes a lot of sports can do well here it was really cool I think it was the first day after the opening I I remember walking in and there was like you know three of the top crossfitters in the world all training Rob Kearney one of the world's strongest men training Maddie Rogers one of the best Olympic weightlifters and I was like this is what I pictured this is this is my dream coming true just like different sports but everyone has this the same goal of they want to be the best they can be and this is what it revolves around so put a bunch of like-minded people in one room and I think something special happens there we talked about at the opening that Matt started in 200 square feet and he's ended up in 7 000. so his initial gym was literally like four of these five of these squares so I actually I I drove by my parents old house so they've since sold and I left and I knocked on the door nobody answered so I left a note in the mailbox kind of explaining the situation of like hey I know this is strange but like I I compete in this sport I built this company and my my original home gym was the room at the base of the stairs and we're having our grand opening next week if you could if you wouldn't mind sending me the dimensions of that room I would love to see it and I'm pretty sure so I ended up being 224 square feet and 5 foot 11 ceilings and so for the opening I wanted to like put a tape print of the floors footprint in here and I'm 99 sure that rig has a bigger footprint than my original home gym that was kind of cool to see of like all right you know started from there now we're here uh Total Building square footage is 11 and a half thousand square feet I think the gym space alone is seven thousand said it every time I got a new gym oh great I'll never run out of space hoping that statement holds true here a little bit longer than it did everywhere else for equipment for all of the big equipment you know machines stuff machines ghd stuff like that I think the ideal number for training is six you know if we're getting six of the elite all training together I think that's about the maximum you can have and still have like a team unity Bond feel we wanted six of everything six biker six ghd six Echo bikes all the common weights on the dumbbells we have six of everything six foam plyo boxes six hard plow boxes we just want to be able to you know ideally three men three women and they all have their own piece of equipment this is a 55 foot strip of turf kind of acted like a natural divide in the gym you know a lot of this stuff over here is stationary machines quad extension leg sled then over here is a lot more the typical metcons where we're gonna have multiple stations running around so more open space on on the far side but this is great we got I think every form of sled big dog sleds the smaller sleds that we take outdoors and then the sleds that we saw at regionals the cloth bottom one so torque tanks yolks kind of a nice nice Runway practice Sprints it's nice for like handstand walking stuff it's all measured out one foot increments the whole way so don't really need to ever take out the measuring tape great spot to lie down when you're in pain yeah it's amazing I think it's important to point out and we will along the way when you do something like this we couldn't do this without friends Partners I mean I think of like a laundry list of things that contributed to this coming to life that goes back 10 years but a lot of things that you see here from you know equipment Rogue um San Francisco surface cover the flooring and the turf you know concept two these guys are they've always you know I'd say like bet on us our entire lives careers and they've like triple downed on what we're doing now and we literally could not do this without them I mean this rig was you know brought to life through some of our thoughts custom uh the secondary rig which Matt can explain the purpose behind um you know everything customized uh robe literally has gone way above and beyond as has the rest of our partners but again we couldn't do it without those all right so now we're kind of over in the more I don't know we always just call it the bodybuilding section um so we got benches cable machines every dumbbell from I think five pounds up to the 125 pound dumbbells kettlebells all the way from I think those are eight pounds up to these things that I never thought I would see again 203 pound kettlebells I wish I could say that was the only set I have I have another set at home you conquered those dude oh my God I hate those things for a lot more the accessory work gets done at the end of training we have a group that comes in trains in the morning so they can hit all the cable machines not pull down seated row machine this is Matt's favorite spot now in the gym right here right well let me think thank God I did have it for five months couldn't do anything so I just got cleared to air squat last week so I can start doing that so yeah this was my home when I was recovering from uh ACL surgery couldn't couldn't do any Wheat bearing couldn't squat so I did a lot of curls back kind of like the catch-all of all the little equipment bands parallettes all the awkward stuff we have more rucks and vests than are any of these uh pests that you computed in yeah so yeah yeah so all the 511 vests were ones that I've competed in oh yeah one of them is from uh at Atlanta at the 2020 games two of them are from Murph yeah um was there any other vests I'm sure one of these rocks did me dirty a couple years ago famous rock [Laughter] zippers cue the bag fell out yes this actually was kind of a lifesaver I actually bought it before I injured my knee you know I I wanna I want a space where if an athlete's here and they get an injury or a tweak that they're not just like out of training and they're completely useless being here or like they feel like they're wasting the time so a couple little things a lot of the the legs sled the quad extension hamstring curl down here we have a belt squat machine reverse hyper and then we have an arm bike and they were all with the intent of you know if an athlete twists an ankle they don't want to stop training and we don't want to force them to you know put more mileage on a damaged joint so uh got this arm bike I actually bought it a couple months prior to blowing out my knee and and it came in blew up my knee and I was like glad I have that there's a couple couple weeks this was in my garage garage so it's like in my unfinished garage and I would have to come down here and Sammy would set up a Yeti chair and like get me all set up so I could do an art bike workout half of workouts you know they had a nice little cry break right now you're about to be setting Sammy up in the yeti chair very soon so I just remember just sitting there on the arm bite and I'm like I'm trying I'm going so hard I'm just like so pathetic I'm in like my basement garage my wife is here setting it up for me like cheering me on and I would just be crying like this is so sad oh we can talk about this race so obviously this is a custom built rig from Rogue um we sent them the dimensions of what we wanted of you know I wanted at least six people to be able to you know squat on it or you know do full metcons so they came back given the dimensions or an eight station rig so we have three ropes four stations for muscle ups more pull-up bars than we know what to do with but yeah it goes up was a ceiling 24 feet so I think this rig is 20 feet or 18 feet it's a little over the edge yeah it's 18 feet there um yeah so 18 foot rig one piece it is an absolute unit and it fits the space really well I I just love how it I don't know sections off the entire gym it's got a lot of big bodies on that once and solid try to leave a couple sections open for handstand push-up space or just any wall space so when we actually got the building it was just raw studs going across an insulation we hung several sheets of plywood to close it all in uh we'll have to I have to put uh we're gonna give you Q the before and after so I have some before photos yeah you and I standing right in the middle I mean there are birds living in here this I mean if people and people see that before Frodo they're gonna be even more impressive well a lot of the delivery guys that like they'll poke their heads in and they're like damn you guys clean this up like because it was like Canon cameras I think before or something I'm not even sure yeah we just had a guy here this morning of like he said the previous he's like they're not here anymore are they no sir definitely not whole plethora of different ropes obviously want to be familiar with every piece who knows what they're going to throw at people in competition so we just want to be familiar but also when it comes to like practicing skills of you know crossovers triple under stuff like that different people need different cues um so for myself uh to learn crossovers the beaded rope was a game changer so it's just different ropes kind of give you a different different feeling so I just like having a wide variety so somebody's having trouble getting that cue we can just try different things all the barns 50 bars Olympic bars competition bars stubby bars axle bars logs handles hexa I just wanted them all for any Olympic weightlifters that have any interest in training here I did intentionally get a kilo set because I did want to bribe some weight lifters start training here uh that's my roots you know I like weight lifting got a couple more uh easy accessory machines standing hamstring curl reverse hyper probably one of the most valuable Tools in terms of like Simplicity bang for the buck that bad boy belt squat machine it doesn't get used on a daily basis it's more for I just wanted when athletes had like a tweak in their back or shoulder and they didn't want to put a barbell in the back they could still still get some good training in all the different sandbags all the way to d-balls I think we have a I think the back bag is a 250. um so JJ we we leave that one for Jason all the d-balls anywhere I think we have from 50 pounds up to the 200 that 200 pound ball I remember I remember I was at your house called the company and they were like you're sure you want one ball that weighs 200 pounds it's a yes sir who goes 200 pound ball yeah and I was flying like dude what is what what are what are we missing here like yes I want a 200 pound ball used to just want to know because I have to go custom make it right now and he's like we don't stock these so as soon as it's to you it's yours I was like yep cool so I think the shipping on that costs about as much as the ball I may have to pick these up from an old uh gymnastics or not an old gymnastics gym but a friend of a friend in Providence so great training just to have in the gym practice should we I think like we should be demoing all this stuff no no I'm good on that uh did enough demoing on the big stage yeah yeah so traversing across with and then dips on either end or you know even kicking up into a handstand uh just nice tool to have and we finally have the space to allow it another piece of equipment I'm not allowed to touch I mean ski York we got six of them uh six of every concept two machine uh they're probably I would say the C2 machines are the most utilized you know in my training the rower for years was my number one used machine and probably my last couple Seasons the C2 bike became like the number one used machine but C2 is such a staple in space that you know we don't want to be opening up or quad dominant the skiers and nice change you know most of the conditioning machines we have are very lower body quad dominant so that one's upper body switch it up give the body a break this little bad Larry that is the pig that I bought right after the 2015 games uh so it satin collected dust for probably four years when I moved away I would touch it once a year right before the games make sure I still still had it was still good at it and then it never came up again so now now Jason and all the boys get to toss it around I can't link the perfect story on this but I remember talking to Matt on a Sunday which at the time was the rest day he hadn't rested he was I'm like how are you doing he's like I'm super beat tired I've you know I've been in the gym all afternoon I'm like what what have you been doing he's going in on a Sunday and he's like all right I'm gonna take I'm gonna learn how to to beat you and he just pigflipped for what like three hours and passed out on the floor but which by the way like for anything that Matt saw any weakness in that's precisely how he would attack he'd he'd actually you know bleed through it so the pig got a lot of use on Sunday afternoons yeah yeah so Sunday the gym was empty so I'd go in it's turn on one light and just flip and flip and flip and uh at one point when I didn't have the technique down and I would get super tired when it would come off my hips I didn't have I didn't have the the time to like catch it like a clean in a good trip so I would just like fists push up and then did it so many times I had to go to the hospital I got uh I thought I had fractures in both hands so I went in again X-ray and they're like oh you know what'd you do punch a wall and I was like basically and they're like just on the one hand I was like the time I was like no both hands in the early days of doing the pig flip I I think I would I would try to do 60 flips one every 15 seconds and then by the end I want to say I was getting down to like 10 or 12 seconds for 100 flips don't don't quote me on that but just look it up don't take it when I see this is what I see how you doing guys nice table we we did have an athlete the other day it was like a 40 minute grinder of a workout in a weight vest like it was brutal and it was like the hottest day of the year and they would they would do they had 100 air squats or 150 and they'd do five and sit down do five and then sit down and like finally at a certain point it was like hey no more of that get away from the pig yeah we got our nice little biathlon Target so we can we can run some biathlon training in here so Crossfit workouts grab the air rifle playing some targets so this rig is probably one of my I'd say one of my like favorite Parts about the gym was because I wanted like I said I was like I want this to be the training facility for competitors and if that is your goal that you're pursuing I want this to be with no compromises and I've seen over the years you know familiarity of the competition floor just like you want it to be your home you want to be familiar with it you don't want to walk out there and be taken to anything by surprise so one of those things that I figured all right there's very little we can control in a competition setting but one of the things we can control is familiarity we built this rig um and it is an exact replica of the competition rig rings on far end rope in the middle uh just a support beam and then pull-up bar and then before the platforms are there so we can pull the platforms out of the way pretty easily but they can perform workouts here and they have up to a 90-foot lane so if workouts get announced for a competition or if we want to retest workouts from past or just you know the two weeks before competitions start getting in that competition mindset we move all our all of our training over here so that they can practice the transitions the where pieces of equipment are the different even something as simple as the Rings being hooked off a solid crossbar instead of one of the shrimp trawlers you know there's not going to be as much bounce or kick ring straps are a little bit different the ropes are going to be a different height so it's just trying to find all of those things and then also over on this rig it's some Raw Bars some Spiel bars on this one in competition they don't give you Raw Bars they're powder coated so that's that's what we're running on this side trying to replicate competition as much we can trying to get the athletes as familiar with you know the competition space as we can one of the initial ideas too was train compete and what you forget is you have the best athletes in the world that just want to compete all day so compete compete now but this is honestly when Matt brought this up my only reaction was that is genius and like do we have the space but I mean this is I'm really proud of this I mean it's something we can do for those kids that you would have loved to have had right new ice Barrel yeah can we show them correct yeah so we're just uh this just got delivered yesterday or two days ago so it's the new ice Barrel comes already pre-plumbed but the biggest thing is that it's double walled so it's insulated so on the the barrels in there you saw there was the I had like just a moving blanket wrapped around just to try to stop some of the condensation give a little bit more insulation but then we also had to put trip trays under because it was single wall so you know trying to keep water at 40 degrees in a hot room they sweat a lot so this one should fix all those problems insulated double walls it'll stay colder to take less energy to keep it cool itself really looking forward to testing this out and we have kind of our some of our strength machines so quad extension hamstring curl glute Bridge leg sled uh I've been putting in a lot of work with these really grateful to have them now that I'm doing all my rehab for for ACL so I don't really I don't really have to go into a PT Clinic I can just kind of do all my stuff here and then StairMaster one one of my favorite machines if I knew how good those things were I would have bought one 10 years ago that is a phenomenal workout I I don't care what people say you throw a weight vest on and hit that for 30 minutes you will have a a workout like you've never had before it is awesome well oh yeah so we have our we have all our athletes and there are more that will be added soon but uh when we first opened the building this is the crew that uh trained with us that we coached so uh we want to always highlight you know the people we you know love and work with so this is a tribute to those guys and all their hard work got a lot of their accomplishments on there especially the the big guy up in the top left corner this is cool I'm looking forward to seeing what this looks like year to year yeah yeah as as we evolve Matt and Matt's uh humble to a fault so as soon as I'm about to start talking about him he walks away and hides so he's blushing from here I can see it these are our Championship banners um kind of like what you would see in a traditional you know big Sports Stadium where they hang banners for conference championships and World Championships and so we talked about it we had this idea for everything that we were a part of with each athlete because people will ask the question like why isn't Catherine have a banner up there well this is the first year that we'll be a part of her team officially on the coaching side so whatever she accomplishes will be put up there on a banner so and the athletes made that decision we asked them hey Mel do you want all your games finishes Jason you they're like no I just I want to see what the work I've done here and of course they're going to pay tribute to Matt the greatest ever do it um that bear is amazing honestly like when I come in here and work out I look at that and just like those Metals out there and it just like gives me such great memories and feels um there is like I mean I think like people hear us say about hard work and his hard work all the time it's like when I see that I mean man there is so much blood Blood Sweat and Tears that went into that literally at abundance of each um I mean five times fittest man on Earth five in a row um I can't even begin to to quantify and explain how hard that is um and I think it's beautiful that he gets to see that on a daily basis um because it reminds him all his hard work and so and and that's the point for each of these kids so I'm looking forward to next year having a bunch more and the only thing we really would love is that they look at that and they're proud and I know everything that we see up there they look at that and they're like damn I'm a badass I did a great job I worked my butt off for that really cool feature these are what we're called proud Partners we're really proud of the people that we're partnered with that's kind of where that comes from um and you know and this is evolving more people you know people who have contributed to our success over the last 10 years and are a part of what we're doing today hwpo mat related myself related so Rogue go odd concept to ice Barrel surface Co podium fitter Yeti I mean it's um they're all a part of our history they're all part of our you know current day-to-day you know and and you know they help us be better on a daily basis these guys are inspiration for us and support so we literally couldn't do this without them so we thought it was really important that people first saw that when they walk in here because this isn't just a you know us thing this is you know an everybody thing that contributes to this and these guys are such a big part and pillar of what we do all right guys thank you for joining along on the tour of the new hwpo headquarters uh we are obviously very proud of it but keep an eye open we're going to be opening up hwpo member training days so if you are a member on any hwpo track we're going to be opening up opportunities for you guys to come out meet the whole crew experience the space it's going to be a great time athlete training camps prior to some big competitions we love having uh you know other hwpo athletes or just friends come out throw down have a great time so keep an eye out we hope to see you soon have a good one

Channel: Mat Fraser | HWPO

Views: 153,639

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Id: 0OkOObeFezA

Length: 30min 15sec (1815 seconds)

Published: Wed Aug 30 2023