WOD:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Results:
17:31 PR!
| Exercise | 400m | KB Swing | Pullups | Total |
|---|---|---|---|---|
| Rd 1 | 2:32 | 3:06 | 5:38 (-:25) | |
| Rd 2 | 2:46 | 2:08 | 1:17 | 6:11 (-1:37) |
| Rd 3 | 2:41 | 2:26 | 0:35 | 5:42 (-3:31) |
Comments:
The last time I did this I got 23:07 - that's an improvement of 4.5 minutes! It looks like most of my gains were stamina gains - just not falling apart in rounds 2 & 3.
Where this Helen and the last one are different: Last time I used the 12kg KB instead of the 16kg Kb. Last time I used the gravitron, and tonight was jumping pullups - those puppies are fast ... i kinda miss the gravitron. Also my KB swings were only to about eye level - not all the way over head - though it sounds like they weren't last time either.
My run times are pretty consistent across each round, but are actually a bit worse today than they were in July - at least in the first two rounds. There's a good reason though: in the first 100m of the first run my right ankle tweaked and threatened to give out on me entirely, so I decided not to push it too hard. I also don't think i like running in my new 'trail running' shoes. They're heavy, and clumsy. It's hard to run on the balls of my feet instead of using heel strikes. I am going to wear them on the trail run tomorrow - that's what they for! But I think, for now, I'll go back to wearing my little brown shoes for running workouts. I should really try to get myself to a store where they actually take the time to fit a good running shoe.
There's probably 40 seconds of transition time in each of the swing times and the pullup times from going down the wet outside stairs - except the last pullup time since it was the end.
No comments:
Post a Comment