8/22/2011

''Trust Test'' (08.23.2011)

This past weekend Laura B. embarked on an epic adventure that would take her across 100 miles of mountain trails high up in the Colorado Rockies, an infamous test of will named the Leadville 100. All her dedicated training and preparation has paid of for the third time this summer Ultra Running season and she's on her way home with the gold finisher's belt buckle.
Congratulations, Laura!


Warm-up Drills (08.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Trust Test'' (08.23.2011)
1 x Rope Climb
21 x KB Swings (32/24kg)
21 x Ring Push-ups
1 x Rope Climb
18 x KB Swings (32/24kg)
18 x Ring Push-ups
1 x Rope Climb
15 x KB Swings (32/24kg)
15 x Ring Push-ups
1 x Rope Climb
12 x KB Swings (32/24kg)
12 x Ring Push-ups
1 x Rope Climb
9 x KB Swings (32/24kg)
9 x Ring Push-ups
1 x Rope Climb
6 x KB Swings (32/24kg)
6 x Ring Push-ups

Notes: 1 x Rope Climb will be scaled to 3 x Supported Rope Climbs (Up and Down is one rep) or 10 reps of Deadhang Pull-ups for those that are still working on their Rope Ascent Proficiency.

Post times to comments.

Skill Development (08.23.2011)
Partition sets and reps as necessary to complete the following, with the strictest attention paid to quality of movement/hold:
1:00 x L-sit (cumulative)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.23.2011)
''4-6 Repeats''
Swim: 4x100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y.
Bike: 4x2mi holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6x400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6x500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

16 comments:

thammond18 said...

Trust Test...11:59rx
tommy

Justin said...

Trust Test 13:14

- Bieber

Anonymous said...

Trust Test 14:08rx

Mike M

Anonymous said...

"Trust Test"
modify rope climb
20kg
ring push-ups w/ab mat
14:37
Alison

Mtn Rob said...

Trust Test: 16:21
mod. rope climb

Anonymous said...

rope climb hands only
32kg
14:04
Branchdavidian

lewis.robertdavid@gmail.com said...

21st Birthday WOD
AMRAP 21
1 x Turkish Get-up @ 60#
3 x Sumo Squats @ 88#
7 x Over Unders

8 rounds

-Bert

Mike A. said...

Trust Test- 16:20.......epic rope climb fail

Kim said...

Trust Test 17:54 modified rope climb

Peter said...

Trust Test - 24kg KB

17:35

Peter said...

Happy Birthday Bert!!
Now you can consume alcohol - legally

Anne said...

Great job Laura B!
Happy 21st Bert!

"Trust test"
24kg KB/ modified rope climb w 3 ground assents
18:04

Callie said...

I suck. 30:12.

Mint said...

''Trust Test''
11:33

Anonymous said...

Trust Test 12:00

Jay

sdaghir@gmail.com said...

''Trust Test''
12:4?
w/106lb Smiley KB