Four Saturdays in a row with short, sprinty runs. Four weeks out of five of the most recent weekday WODs contained between one to 1.5 miles of running, each in 3 set blocks. That AND a recent mention that “Helen is coming!” Well, that was all pointing to today. Helen is not only coming. Helen is here!
Today look to focus on maintaining your running pace for the 400m featured in each round. Make sure you don’t go out too fast on the first (as the WOD can NEVER be won in the first round) but don’t treat it like a warm up (it CAN be lost in the first by going out way too slowly!). Take note of your first run time as you enter the Hut. If you do your swings outside- glance in at that clock through the front window. That first run time serves as your motivation to try and match it on subsequent runs. Following each each of pull ups, get a look at the clock as you head through the doorway. Do some mental math while you run for two purposes 1.) to ward off the pain you might feel from pushing the pace and 2.) to try and determine what your split will need to be to match your first run. And then repeat that process in round three. You might even remember each of your 400m run times after the WOD- if so, write them in your journal.
Finally, we can’t overlook the KB and pull-ups. After all, for many of you, this is the FUN part of “Helen.” Try and push through the first 2 rounds unbroken… and by round three maybe you can implore your inner fire breather to push for unbroken on that final round. Have fun and maintain consistency on those runs.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen times and similar WODs: Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016,Dec 29 2015, Dec 12, 2015, July 16, 2015, June 20, 2105, May 15, 2015, Dec 29, 2014, Nov 26 2013, Sept 9 2013, Aug 3 2013 May 11 2013, Jan 2 2013, Sept 122012, July 26 2012, Jan 30 2012.
That look… exudes effort, doesn’t it? Can you make each of your runs today FEEL like that?!5pm Open Training Hour
Notice the “to do” list on the board… encourage athletes to do one test that is listed on the board and to write results to white board. Write name on chalkboard too. Continue to try and fill in data on whiteboard.
