Wednesday, November 26, 2008 by Rebecca


Warm up: 10 squats, 10 pushups, 10 situps, 10 burpees


Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

17:31 PR!

400mKB SwingPullups
Rd 12:32
5:38 (-:25)
Rd 22:46
6:11 (-1:37)
Rd 32:41
5:42 (-3:31)

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.

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