No strength workout today.  Just a simple WOD.

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swings 56#/35#
12 Pull-ups

I’ve done this workout twice before.  Actually my first CrossFit workout was Helen.  I never scaled my workouts, so getting through 12 pull-ups was a chore.  It’s amazing what an effect “being in shape” has on my WOD times.

Prescribed weight is 56#, but I used a 35# kettlebell.  I had tried using a 45# KB in a recent workout and couldn’t do any more than 10 swings.  I guess I could have tried to get as far as I could with 45# before switching, but I was lazy.  My body was really blown about halfway through last time.  I wanted to be able to go strong the entire way through today.

My hand is still a little torn up from last week’s pull-ups.  I found a great video online that shows how to tape your hands so that you can still do pull-ups when they’re torn.  I tried it tonight and, while it didn’t remove all the hurt, I was able to get through the WOD without causing more damage.  I was able to do kipping pull-ups for the first round, and did three on the second.  The rest of my pull-ups were jumpers.

• 1:37 running / 1:30 KB + PU
• 1:52 / 1:23
• 2:11 / 1:10

Total Time: 9:43

For future reference — my average running pace was 1:53.