''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.

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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.

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