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
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