Fitness - WOD "Helen" 7/22

I was initially worried when I pulled up to the gym today and noticed people running around the block with a look of agaony on their face. When I saw the white board, worry turned into excitement.

It was a benchmark day and "Helen" was on the agenda. I've done so few of these benchmark workouts that I'm always stoked to see a new one on the board. First things first, our focus before the WOD was on strict, military press. No jerk or spring/push from the legs allowed.

Strict press, 5x3, max effort:
1x3 - 40 Kg (88.2#)
1x3 - 50 Kg (110.2#)
1x3 - 60 Kg (132.3#)
1x3 - 70 Kg (154.3#)
1x1.5 - 70 Kg (154.3#)
1x3 - 60 Kg (132.3#)

I failed on the last set at 70 Kg so I went back down and finished the set at 60. I was really happy with my form, concentrating on moving my head out of the way, pushing straight up, then getting my head and chest through and a good lock out on top.

WOD: "Helen"
3 rounds for time of:
400m run
21 kettle bell swings - 24 Kg
12 pull ups

Time: 7:49
Calories burned (including focus and WOD): 413

I was licking my chops in anticipation (mixed with a little nervousness) for this one. I looked over the white board and the majority of the times fell in the 9-12 minute range. A couple outliers were some times in the 8th and 14th minute.

It was my first time with this one and I really had no idea how it was going to go down. We had already done a lot of shoulder and back work this week so I was a little tender and I knew my legs weren't as recovered as I wanted them to be. But I said if I could get into the sub 9 minute category, I'd be very pleased.

I rocked this one with a sub 8 minute time. One of only two other people that entire day to get sub 8. Needless to say I was jacked. Spent, but jacked. My legs died on the last 250m or so but I did all the KB swings and pull ups (chest to bar) without breaking.

As always, if I were fresh I think I'd be able to crank it out a little faster. My goal for next time with "Helen" is anything under 7:19.