Helen

Warmup: ME, row 1000m

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:
18:44

Exercise	400m	KB Swing	Pullups	Total
Rd 1	2:52	1:31	0:58	5:21
Rd 2	3:17	2:26	1:04	6:47 (12:08)
Rd 3	3:11	2:23	1:02	6:36 (18:44)
Total	9:20	6:20	3:04

Comments:
I dunno how to compare this to my previous Helens. The 400m mark at GWPC is not clear, and I didn't think the place where everyone else was turning around was far enough - but i think the place I picked was too far. That or my running has REALLY gone downhill. Which is actually possible. Or probable. I mapped 200m (656ft) at google maps and it looks like i did run about the right distance. So wow - my running has gotten horrible. - It definitely felt horrible. My problem with side-stitches is back :-(

The big improvement here is - well mostly reduced transition time - but KB swings were better - they took less time than last time, and the majority of them were fully overhead instead of just a few. ALthough there's still lots of room for improvement - except for my first round where i got 6 or 7 in my first set, I was only able to get through 1-4 reps at a go. Of course, while my legs were astonishingly not as sore as i thought they certainly would be after yesterday's squats - the only real casualty seems to be my aductors - which is actually great, cause they need the work - , I am not at all surprised that my hip drive was somewhat lacking today.

The pullups seemed relatively strong. I had a pair of rings set at a fairly high height for jumping pullups. I would like to have had them another inch or two higher, but folks were impatient to start.

My warmup was very insufficient, and round one was terrible. My body just wasn't ready to hit anything with any sort of intensity. Round 2 was a bit better, and then I was just totally gassed on round 3.

This time is nearly 3 minutes better than my last Helen, but there are so many discrepancies ... I'm going to count it as my new benchmark time, but I don't know whether to count it as a PR.

Sleep:
Terrible. Fitfully from 12:10 - 9:00 or so. I woke up several times during the night, and couldn't go back to sleep for anywhere from 15-45 minutes.

Food:
10:20 - 3 egg cheesy scramble, 1 piece veggie bacon, 8 oz coffee 2/3 cup milk, 3 omega-3
3:40 - 12oz milk
4:30 - 1/2 rotisserie chicken 3 oz coffee & 16 oz 2% milk - 3 squares of chocolate - 1 each of three different degrees of darkness. the 77% surprised me by being my favorite - because while i do love dark chocolate, there is definitely such a thing as too dark. Thanks Alex :-D
8:45 - 1 bowlMa Po Tofu with Broccoli and 16oz milk
11:20 - 2 zma