This week we had a workout programmed with a 3 mile run. It happened to be very cold that day in the morning, only 7 degrees, so there was no way I was going to run this outside. So I decided to hop on my TrueForm Runner.
If you’ve never run on a TrueForm Runner, then you are in for a tough workout. I first used one at Arcanum Games about three years ago. Then, during the pandemic, I had the opportunity to pick one up for half off, so I did.
The premise of the curved track of a TrueForm runner is that you work more muscles of the leg and you burn more calories doing so. It also forces you to run in a better position for your body and the impact is less than running on a flat surface, which protects the joints. Plus, you supply the power; there is no motor.
Let’s just say I got my butt whipped — and bad. I had a really hard time running three miles on this machine, but I did it. And it was hard. And it was DEFINITELY worth it.
I recently did CrossFit Hero WOD Klepto. Named for U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, who died on April 27, 2011, in Kabul, Afghanistan, of wounds sustained from gunfire.
This CrossFit workout consists of:
4 Rounds for Time of:
27 Box Jumps
11 Squat Cleans (100 lbs for women)
This was a fun workout that was relatively short for a CrossFit Hero WOD (known to be grueling, long, and mentally taxing). Squat cleans take time, but the other moves are simple. Have fun with this one!
I told you all I did Manion on Sunday, a CrossFit Hero WOD consisting of back squats and 400 m runs. I liked it and didn’t think it was all that bad.
Until Monday. When it was hard to walk.
And then Tuesday. When it was even harder to walk.
And Wednesday. When I could walk but standing up was rough.
It’s Thursday. And I FINALLY feel back to normal. I can walk. I feel good. When I rolled out, my hamstrings were still a bit sore but nothing major.
I don’t think about these CrossFit Hero Workouts until they are said and done, which is probably a mistake on my part.
Doing the numbers, in one round, I moved 2,755 lbs. In all 7 rounds combined, I squatted 19, 285 lbs. Not the most intelligent thing to do. But CrossFit Hero Wods are meant to be hard, and I’d dare say, meant to destroy you.
Tips for Surviving CrossFit Hero Workouts
Just cause CrossFit Hero Wods are hard doesn’t mean you shouldn’t ever do them. They are meant to honor the fallen who have given their lives so we can still workout and do all the things we love doing in this world. Here’s some quick survival tips for CrossFit Hero Wods:
Plan ahead. Do these when you have rest days coming up or not a lot planned for the next few days.
Crunch the numbers ahead of time. Sometimes this can be detrimental mentally if you look at the sheer volume of reps and pounds moved. However, you’ll want to plan your other workouts around the Heros so you’re not lifting heavy the day before.
Increase expectations. I didn’t think much about this CrossFit Hero Workout. I just knew it would be long. That was my mistake. Plan for these workouts to take you out. Just like Bruck, it’s the unexpected that can kill you in the end.
Recover properly. Hydrate. Refuel with protein and electrolytes. Plan active recovery workouts in the following days. Keep moving but not too much.
CrossFit Hero Workouts are some of my very favorite. But each are tough in their own way. Some are tougher than others, but if you plan accordingly, these will become some of the best workouts, the funnest, and some of your favorite workouts in CrossFit.