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..

Monday, August 30, 2010

week of 8/30 - 9/5

interval 1
choose one of the following sports:
swim,bike,run,c2
10:5 x 20
10 seconds on, 5 seconds off for 20 rounds

interval 2
choose one of the following sports:
swim,bike,run,c2
60:20 x 18
1 minute on, 20 seconds off for 18 rds
50 burpees after final 1 minute interval

interval 3
choose one of the following sports:
swim: 2 x 6 min, 2 min rest
bike: 2 x 12 min, 2 min rest
run: 2 x 10 min, 2 min rest
c2: 2 x 7 min, 2 min rest

Sunday, August 22, 2010

Week of 8/23 - 8/29

Interval 1:
Choose ONE Of The Following Sports:
Swim, Bike, *Run*, C2
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Interval 2:
Choose ONE Of The Following Sports:
Swim, *Bike*, Run, C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Tempo:
Choose ONE of The Following Sports:
*Swim*: 600m TT
Bike: 12 mile TT
Run: 5k TT
C2: 4k TT

Monday, August 16, 2010

Week of 8/16 - 8/22

Interval 1

Choose ONE of The Following Sports

Swim, Bike, Run, C2

Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.

Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.

Interval 2

Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

Interval 3

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

Sunday, August 8, 2010

Week of 8/9 - 8/15

Interval 1:
5 4 3 2 1 Min
All Sports: Record total distance (*swim*)
Max Effort for: 5 min on/5 min off, 4 min on/ 4 min off, 3 min on/ 3 min off, 2 min on/ 2 min off, 1 min on/ 1 min off

Interval 2:
Choose ONE of the following:

Swim: 4 x 100m/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: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

*Run*: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Saturday Group WOD:
Andy and I will be riding the north half of the Ironman course for anyone who wants to join us. We will meet at my place (460 cloverleaf, Hayden) at 7:00 am and we will roll out soon after. If you plan on making it let me know (509) 378-6125.