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
WELCOME TO CROSSFIT LAKE CITY ENDURANCE BLOG
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
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
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
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
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
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%
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%
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