Alyson
Hero WOD "Santiago" 7 rounds for time of : 18- 35# KB Squat cleans, 18 pull-ups, 10 power cleans (95#) and 10 HSPU. This was a difficult one. I finished 47:05.
- Miles:
- 4982 total / 78 in 2013
- Goal:
Keep training and have fun!
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Alyson logged 4982 miles.
Last workout 4 months ago. Help get them back on track!
Entries
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FIT
tired Hero Wod "Santiago" 01:00
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FIT
good HSPU Skill Practice 01:00
Working on hand stand push-up skill. Last 8 mins did a HSPU tabata. This was really difficult. The first round I was able to do 8. All downhill after that. I could barely eek out 3 by the last... read more
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VELO
good CrossFit Endurance 00:45
Got in a good warm-up. WOD: 10 x 1 min sprint with 30 sec rest in between. The a 3x3min sprint with a 1 min rest in between. Cool down.
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FIT
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FIT
good Team WOD: The Four Girls 01:00
Team of four WOD, splitting Elizabeth, Grace, Karen and Isabelle. Good stuff!
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FIT
good Snatch Form and Technique 01:00
Worked a full hour on snatch form and technique. Feeling pretty good by the end.
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FIT
good 30 Min. AMRAP 00:30
Did this WOD after I completed 537 KB Snatches. WOD was a 30 min AMRAP of: 25 calorie row, 20 KB Swings(35#), 15 Wall Ball(14#), 10 GDH, 10 ring dips and ring rows. Finished 4 full rounds plus 2... read more
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FIT
good KB Snatch Challenge 00:45
KB Snatch Challenge: complete 537 KB snatches. Did at 25#'s. WOW! I thought this would take me a lot longer. Fun, completed challenge with two other ladies for a total of 1,612 reps!
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VELO
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FIT
alright Front Squat Day 01:00
Worked up to a 1 Rm to 165#, been my sticking point-can't seem to get by that number..some day. WOD: 16 minutes AMRAP 15 burpees and 5 front squat(70% of 1 rm). Rounds =12
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FIT
good Extra Work 01:00
Felt like lifting some weights tonight, so I did. 5x5 snatch balance(increased weights for each 5), 5x5 front squats(again increased weights) and 5x5 clean and jerk(increased weights). Kept the w... read more
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RUN
good Indoor Track 3 mi 00:30 10:05 pace
Took it easy on these 3 miles tonight, after all it is my rest day :)
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FIT
alright Pull-ups and Box Jump Day 01:00
Okay day at crossfit today. Did 20/10 tabata of rowing x4 and burpees X4. 5/5/5/5/5 of strict pull-ups(add weight if you can) and box jumps (increase height). Still working on strict pull-ups. ... read more
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FIT
good Hero WOD "JACK" 01:00
After warm-up, a 20 min. AMRAP Hero WOD "Jack": 10 Push press (75#), 10 KB Swings (35#) and 10 box jumps (20 In). Rounds finished = 8
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FIT
good Crossfit Endurance Row 2 mi 01:00 30:00 pace
1000 m warm-up. WOD: 4x100 every 30 secs, 3x200 every 1:45, 2x400 every 2 mins and 1x500 under 2:30.
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VELO
good Around The World 20 mi 01:05 18.5mph pace
Spinning class today- a sweaty around the world today...did a little of everything: climbs, sprints and jumps. Heart rate at 85-95% most of the ride.
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RUN
good An Excellent 3-miler 3 mi 00:28 09:17 pace
These three miles felt great today, knee no problem!
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VELO
Wow, you are doing well to persevere! Keep going and you will get there in no time!
4 months ago