These workout are to be in conjunction with your normal crossfit workouts and should be done a minimum of 3hrs post main WOD. If you are training for a single sport, train with 4 to 6 crossfit workouts, supplemented with 2 to 3 sport specific endurance workouts. If you are training for a multi sport, train 4 to 6 crossfit workouts, supplemented with 2 endurance workouts per week per sport. I will be posting the following days workout the night before. Every other Saturday we will try to get together for an endurance workout we can all have fun with..

Tuesday, January 31, 2012

Jan 29- Feb 4

Drills: Forward Hops 2 x 20ft
Back to wall pull
Hop then aggressive leg pull 10x each leg

WOD : 1) 8 x 200m with 60 sec rest between rds

2) 5k Time Trial

Monday, January 23, 2012

Jan 22 - Jan 28

Drills: front wall lean
forward hops
back to wall leg pull

WOD: 1) 4 x 400m w/2min rest

2) 20 min TT

Tuesday, January 17, 2012

Jan 15 - Jan 21

Drills: front wall lean
forward hops
20x20 exagerated pull

WOD: (1) 10 x 200m w/ 90 sec rest

(2) 5k @ 80% TT pace

Tuesday, January 10, 2012

Tu 1-10 WOD

Had a heck of a forearm burn today, can anyone else move there wrist properly today. Another visit from Emma today who got some good work in on her deadlift.

double unders: 80-60-40-20-10
pull ups 10-15-20-25-30

Time To Get Started!!!!

Ok gang it's time to get going again. I know there are a few of us wanting to do the CdA Marathon/Half Marathon. I know there are some shorter races before May that I will be posting the dates for soon..This weeks workouts are: 8 x 200m with 90sec rest, then on Saturday a 5k .Please give me your 5k time. I will be at the gym on Saturday if anyone would like to run together...Each Sunday the workout for that week will be posted...If anyone has an questions please feel free to call or text me.

Wednesday, September 7, 2011

Sept 7 - Sept 10

WOD 1: swim: 6 x 100m rest 1min
bike: 8 x 1 mile rest 2 min
run: 8 x 400m rest 1 min

WOD 2: swim: 20 min tt
bike: 40 min tt
run: 30 min tt

Sunday, August 7, 2011

Aug 8 - Aug 13

Drills: back to wall: 20 ea leg
ball of foot hops : 3 x 20 ft
exaggerated pulls 10 each leg

WOD 1: swim: 4 x 5 min rest 3 min between rds
bike : 4 x 6 min rest 3 min between rds
run : 4 x 5 min rest 3 min between rds

WOD 2: RUN: death by 10m.. run 10m every min on the min til you cant complete the distance.

WOD 3: swim: 45 min tempo 80-90%
bike : 70 min tempo 80 - 90%
run : 60 min tempo 80 - 90%