''Row, Wallball, L Pull-up, Run Smasher'' (05.10.2010)

Stable News
This past weekend Laura was victorious in her Vermont/McNaughton 100 mile run. Rain, Thunder, Lightning, Sleet, Hail, Snow, Mud, Ice, and 24000 feet of elevation climb couldn't stop her.
We were humbled to see such a display of brutal mental toughness and physical capacity, common traits exhibited across the entire participating field of athletes.
The image posted today shows Laura (white jacket) right after crossing the finish line with an honor guard escort of her family.
Congratulations, Laura!

Warm-up Drills (05.10.2010)
Run 800m
9 Fundamentals x 7 reps each (45lbs)
Samson Stretch

''Row, Wallball, L Pull-up, Run Smasher'' (05.10.2010)
Complete the following for time
Row 1000m
21 x Wallball (20/14lbs)
21 x L-sit Pull-ups
15 x Wallball (20/14lbs)
15 x L-sit Pull-ups
9 x Wallball (20/14lbs)
9 x L-sit Pull-ups
Run 800m

Post times to comments.

CrossFit Endurance WOD (05.10.2010)
Complete the distance prescribed using the :20 seconds on x :10 seconds off ''Tabata'' work/rest ratio. Completely stop/rest during each :10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3K

Post number of intervals needed to complete the distance.


Dan Hayden said...

Row,wall ball/l-pullup, run wod
Time- 17:04 Rx'd
Congratulations to Laura on an impressive race.

Anonymous said...

14:35 dead hang pull-ups


23:42 kipping L-sits/ 20lb


Anonymous said...

"Row, Wallball, L Pull-up, Run Smasher"

15:32 Rx'd


Congrats Laura! Wish I could have been there!

Anonymous said...

Row, Wallball L Pull-up, Run Smasher

Laura, I am so proud of you! Sooooo bada$$!


Anonymous said...

Hey guys,

Interesting video I found on Jason Khalipa's site. It's about the importance of stretching and eliminating "fuzz."



Anonymous said...

Happy to be one of only 5 finishers but couldn't have done it without my crew. Thanks to Sam & Nate who froze their butts off camping on top of that mountain working the aid station. When the weather hit it was no longer a race to see who could run 100 miles up and down that mountain the fastest but who is fighting hypothermia & "stupid stubborn" enough to stay out there for that long; that'd be me & 4 others. Sam did a great job pacing me from miles 50-85 ran as much of it as we could but a lot of it was slogging through ankle and shin deep mud & saved me many times during the night from running off the switchback and over the cliff.

-FoGLe said...


Congrats Laura! It is very impressive and very humbling to know someone capable of testing the limits of the human body the way you do. Definately motivates the hell out of me.


Andrew said...

Heck yeah Laura, you killed it. So stoked.

14:53 Rx"d

Anonymous said...

Row, Wallball, L Pull-up, Run Smasher 23:10

Blue band dead hang


Anonymous said...

"Row, Wallball, L Pull-up, Run Smasher"

Way to go Laura, I couldn't imagine doing that! 100 miles in a car is hard enough.


Anonymous said...

Wow impressive does not cover it Laura. Congratulations- you make us all proud. Also the support and dedication of the Crossfit Crew is like no other.

Peter said...

Row/Wallball/kipping PU's/Run


Laura, very impressive dogged determination and stamina. Congratulations.

Anonymous said...

Row, Wallball, L-Pull-up, Run Smasher
-had to do mostly dead-hang pull-ups