{"id":1258,"date":"2012-04-16T17:55:34","date_gmt":"2012-04-17T00:55:34","guid":{"rendered":"https:\/\/libernetics.com\/?p=1258"},"modified":"2012-04-16T17:56:13","modified_gmt":"2012-04-17T00:56:13","slug":"crossfit-helen","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=1258","title":{"rendered":"Crossfit: Helen"},"content":{"rendered":"

Crossfit has created a set of standard workouts (“WODS”) named after women<\/a>. \u00a0Helen is one of them. \u00a0Helen consists of 3x 400m run, 21 kettlebell swings, and 12 pullups. \u00a0I was under the impression that the Rx for the kettlebell was 35lbs, but it turns out to be “1.5 pood” — 55lbs! \u00a0So I haven’t been Rx-ing Helen after all. Just one more thing to get mad about I guess.<\/p>\n

Anyway back to my main point. On January 2nd I did Helen in 13:48. \u00a0It was tough. \u00a0The better\u00a0athletes\u00a0have sub-10 minute times. \u00a0But I told myself give it couple of months and I’ll try again. So I did. \u00a0I put everything I had into it. \u00a0At the end I could hardly stand up; laying down wasn’t much help either. \u00a0I had to wait several minutes before I could drive.<\/p>\n

The result?<\/p>\n

A total time of 13:25. \u00a0All that suffering for a 23 second improvement? \u00a0I stopped only once, to tie my shoe. \u00a0The kb swings were unbroken, I did the pullups in sets with two breaths between sets. \u00a0I ran all out. \u00a0I figured I’d be in the 12 minute range for sure. \u00a0What happened?<\/p>\n

Helen consists of 3x 400m runs, and 97 movements (61 kb swings, 36 pullups.) \u00a0Assuming 3 seconds per movement, adjusted to 300 seconds, we get 5 minutes for the movements. \u00a0If we figure 2 minutes per run for 6 minutes total run time, we’re up to 11 minutes total. \u00a0I can run the 400m in 1:40, so 2 minutes is a fair estimation of the average — so 6 minutes is a good run time. \u00a0If that is the case it took me 7:25 to do 97 movements, or 7.47 seconds per movement. \u00a0What the heck happened to 3 seconds? \u00a0I’m way off that mark.<\/p>\n

What this tells me is I need stricter controls. I was working alone, and my timer was a small plastic alarm clock with a second hand. \u00a0I set it on the hour when I started to\u00a0simplify\u00a0things, \u00a0but that’s not enough. I need a stopwatch. \u00a0More importantly, I need somebody to note each iteration of 400m, kb swing and pullup. \u00a0I need t see where I’m losing time. \u00a0I suppose I could break it apart and manage it in pieces by myself, but I think having someone to help me keep pace is going to work better in the long run. \u00a0We’ll see.<\/p>\n

Cheers.<\/p>\n