Tag: TrueForm Run

Top Ten

I made it!

Not by much, but I made it (unofficially until I get my invite). Really happy with that, considering the shoulder injury I’d been dealing with for four months and the calf injury for a month. Going in to the Open I hadn’t done any kipping movements, handstand push-ups, or most overhead movements in four months and hadn’t jumped in a month. If I wasn’t worried about the volume and potential for re-injury I would have done 21.1 and 21.3-4 over again without a doubt. Intensity hadn’t been the best for the 6 weeks leading in either after Brandi tore her MCL and I was pretty much doing solo metcons. Now have four months to build things up before the age-group online qualifier though.

Open Results

21.3

  • Open: 29,913 / 100,502 (70.2%)
  • Masters 40-44: 2,830 / 14,495 (80.5%)

21.4

  • Open: 20,298 / 100,020 (79.7%)
  • Masters 40-44: 1,754 / 14,439 (87.9%)

Overall

  • Open: 24,777 / 118,860 (79.2%)
  • Masters 40-44: 1,937 / 17,114 (88.7%)

Note: for my purposes I always calculate on people who’s submitted a score, not registrations.

Was out in the garage after 4pm. This morning I was already starting to feel my shoulders from the double overhead holds yesterday.

Conditioning

  • 20:00 BikeErg (10,267m)
  • 10:00 TrueForm Run (1.68 km)
  • 5:00 SkiErg (1,117m)

My back was weird in the early part of the bike, but seemed to loosen up. My legs felt heavy on the run and I could feel my hamstrings having to work. Then a couple minutes in to the ski my back was really tightening up so I decided to cut back to five minutes instead of the ten I had planned. Good thing because over the last two minutes my triceps were starting to give out anyway.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

  • 3:00 TrueForm Run (0.47 km)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Legs

3 Sets

  • 6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
  • 6 Step-ups
  • 6 Single Leg Lateral Step-ups
  • 6 Step-ups
  • 8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

  • 12 RDLs (50# DBs)
  • 12 Goblet Squats (53# KB)

Conditioning

2 Cycles

  • 5:00 AMRAP
    • 5 Strict Pull-ups
    • 10 cal Row
    • 12 Russian KBS (62#)
  • 2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Twice Russian

Busy day with my new mattress and frame getting delivered, selling my old frame, and moving the mattress to a spare room. Not to mention hauling a bunch of wood to the basement and tearing up cardboard from the delivery boxes. Still got in a quick workout at 4pm.

20:00 AMRAP

  • 10 PVC Sit-ups
  • 20 Russian KBS (53#)
  • 150m TrueForm Run
  • 20 Russian Twists (35# plate)

Started out too slow, but picked up the pace over the last half. Finished 8+6.

No 21.1 v2

I slept 9.5 hours last night after the stupid time change. My shoulders and upper back are still wrecked. I really do think I could get a significantly better score on 21.1, but the risks of triggering my shoulder or calf injuries are just not worth it. Out in the garage at 4 for active recovery.

2 Rounds

  • 5:00 TrueForm Run (0.81 & 0.86 km)
  • 5:00 SkiErg (1,116 & 1,137 m)
  • 5:00 BikeErg (2,550 & 2,625 m)

Towards the end of the first run I was feeling my right calf, but it must have needed to loosen up, because I didn’t feel it again.

Upper Ab Burnout

Yesterday was a rest day with family in town. Kind of tired though. Out in the garage at about 12:45 for some quick work.

Warm-up

  • 5:00 Row (1,268m)
  • 5:00 SkiErg (1,075m)
  • 5:00 TrueForm Run (0.75km)

Midline

4 Rounds

  • 20s Hollow Hold
  • 20 OH Crunches (55# plate)
  • 20 Russian Twists (55# plate)
  • 20 alt V-ups

The thick 55 pound plate is not fun for the twists. This was definitely an upper ab burnout. Finished in 9:28.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

  • 3:00 BikeErg (1,495m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Legs

  • 8 alt Back Rack Reverse Lunges (45#)
  • 4/4 Lateral Step-ups (20″)
  • 8 alt Back Rack Reverse Lunges (95#)
  • 6/6 Lateral Step-ups (20″, 30#)
  • 8 alt Back Rack Reverse Lunges (125#)
  • 6/6 Lateral Step-ups (20″, 45#)
  • 8 alt Back Rack Reverse Lunges (145#)
  • 6/6 Lateral Step-ups (20″, 60#)
  • 8 alt Back Rack Reverse Lunges (165#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (175#)
  • 6/6 Lateral Step-ups (20″, 70#)
  • 8 alt Back Rack Reverse Lunges (185#)
  • 6/6 Lateral Step-ups (20″, 70#)

Conditioning

  • 50m TrueForm Run
  • 12 Russian KBS (70#)
  • 5 Rounds
    • 100m TrueForm Run
    • 12 Russian KBS (70#)
  • 50m TrueForm Run
  • 12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

  • 1:00 TrueForm Run
  • 1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

  • 3 Strict Chin-ups
  • 6 Burpees over the Bar
  • 9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

  • 30/30s Side Plank w/ DB on hip (30#)
  • 10/10 KB Side Bends (53#)
  • 30s Hollow Hold
  • 15 Superman

Took me 13:11.

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

  • 3:00 BikeErg (1,532m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 3 Sets
    • 10 Superman
    • 12 Bird Dog
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 3×155
    • 3×175

Weightlifting

E40S – 10:00

  • 3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

  • 4 Rounds (each)
    • 15/10 cal SkiErg
    • 16 Single DB Box Step Overs (24/20″, 50/35#)
  • 4 Rounds (each)
    • 200/150m TrueForm Run
    • 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

259 Dubs

Warm-up

  • 2:00 TrueForm Run (0.34 km)
  • 20 PVC Passes
  • 10 Double Unders
  • 10 Deadlifts (45#)
  • 10 Deadlifts (85#)
  • 5 Double DB Hang Cleans (40#)

Skill

3:00 AMRAP

  • Double Unders

I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.

Conditioning

14:00 AMRAP

  • 10 Deadlifts (135/95#)
  • 10 Double DB Hang Cleans (50/35#)
  • 10 alt Renegade Rows (50/35#)

I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 30s Plank Hops
  • 12 Seated Leg Lifts