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..

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.
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