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

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%

Aug 1 - Aug 6th

Drills : ball of foot hop 3 x 20ft
back to wall pull: 20 times each leg
exagrated foot pulls: 3 x 5 each leg

WOD 1 : swim: tabata, 8 x 20 sec on 10 sec off
bike : tabata, 8 x 20 sec on 10 sec off
run : tabata, 8 x 20 sec on 10 sec off

WOD 2 : swim: 10 x 2 min on , 1 min rest
bike : 10 x 2 min on , 1 min rest
run : 10 x 2 min 0n, 1 min rest

WOD 3 : swim: 30 min time trial
bike : 45 min time trial
run : 30 min time trial

July 25th - July 30th

Drills: wall (front) 20 pulls each leg

wall(back) 20 pulls each leg

jump rope run 25ft

WOD 1: swim: 8 x 100m, rest 30 sec

bike : 8 x 1 mile, rest 45 sec

run: 8 x 400m, rest 45 sec

WOD 2: swim: 5 x 500m, rest 2min

bike: 5 x 3 miles, rest 4 min

run: 5 x 2 miles, rest 5 min

WOD 3: swim: 1000m tempo 80-90%

bike : 20 mile tempo 80-90%

run : 7 mile tempo 80-90%

July 18 - July 23

Drills: ball foot hops 3 x 10

exaggerated foot pull 10 ea leg

jump rope run 50 ft

WOD 1 : swim: 10 x 1 min w 1 min rest

bike : 10 x 1 min w 1 min rest

run : 10 x 1 min w 1 min rest

WOD 2 : swim:( 50m 100m 150m) x 3 : rest the time it takes to do each distance

bike: ( .5 mile, 1 mile, 1.5 mile) x 3 : rest the time it takes to do each distance

run: ( 200m, 400m, 600m) x 3 : rest the time it takes to do each distance

WOD 3 : swim: 500m time trial

bike: 5 miles time trial

run : 1 mile time trial

Week July 11 - July 16

Drills: To be completed 2-3x's per week
Ball of Foot Hops: 3 x 20ft
Wall Drills( front & back) 3 x 20 each leg
Exaggerated Foot Pulls: 3 x 10 each leg

WOD 1 : swim : 8 x 200m w/1min rest
bike : 8 x 1 mile w/ 2 min rest
run : 8 x 200 w/ 1 min rest

WOD 2 : swim: 10 x 30 sec w/ tshirt for drag 30 sec rest
bike : 10 x 2 min find a steep hill rest on downhill
run : 10 x 1 min find a steep hill 1 min rest

WOD 3: swim: 20 min tempo 85-90%
bike : 40 min tempo 85-90%
run : 30 min tempo 85-90%

Week 7/5 - 7/9

Ok everyone here is the new format. I really want to stress running form, so complete each drill before the running WOD. I will be posting for a week at a time that way you can fit the wods into your schedule. Try to complete WOD 1 a day or two before WOD 2.

Drills: hops x3, front wall 10x each leg, back wall 10x each leg

WOD 1: Swim : 6 x 50m with 1min rest between rds

Bike : 6 x 1/2 mile with a 2 min rest

Run : 6 x 100m with a 1 min rest

WOD 2: Swim 500m T.T.

Bike 12mile T.T

Run 5K T.T.

Up Coming Events!!!

OK everyone here are some up coming events that we may be interested to doing. Triathlons: Race the River( July 23,24), Coeur d Alene Tri (Aug 13), Dirty Dash (Aug 20), Priest Lake Tri (Aug 27), Hells Gate Duathlon (Aug 27).....Running: Spokane To Sandpoint (Aug12,13), Scenic Half Marathon(Sept 18), Priest Lake Half Marathon (Sept 24), Wild Moose Trail Run (Sept 24), Spokane Marathon/Half (Oct 9)... Let me know if you are interested in doing any of these and we can train for them..
Starting on June 27th I will be posting wods for both single and multi sport events...You can complete these at home or at the gym. If you want to get together for a workout just let me know and we can have fun together.

Tuesday 5/24/11

60:40x10

swim, bike, run, or C2 for 60 sec then rest for 40 sec for 10 rds

Monday 5/23/11

Long Intervals x 3

swim: 700m x 3rds....rest 5 min between rds.

bike : 10 miles x 3 rds....rest 10 min between rds

run: 3 miles x 3rds.......rest 5 to 10 min between rds

C2 : 1800m x 3rds.....rest 10 min between rds

Sunday 5/22/11

Rest Day

complete a crossfit lake city wod

Saturday 5/21/11

Time Trial

swim: 30 min

bike: 60 min

run: 60 min

C2: 20 min

Friday 5/20/11

Hill Repeats

max effort for 45 sec then 60 sec recovery for 10 rds..

swim: use a t shirt for drag

bike : find a hill with 8 to 12 % grade

run : find a hill with 8 to 12% grade

C2 : set rower to 10

Thursday 5/19/11

TOSH !!! This is going to be a run day!!

3rds 200m, 400m, 600m......rest as long as it takes to run each leg...

ex: run 200m in a time of 30 sec..then rest 30 sec.. then run 400m and so on

Wednesday

60:60x10

60 sec on then 60 sec off for 10 rounds..

Tuesday 5/3/11

Tabata

swim, bike, run or C2...

20 sec on : 10 sec off for 8 rds

Monday 5/2/11

Rest Day

Complete a crossfit wod

Sunday 5/1/11

Tempo 80% - 90%

swim: 35 min
bike: 80 min
run: 60 min
C2: 25 min

Saturday 4/30/11

40 : 20 x 10

swim, bike, run, or C2

40 sec on : 20 sec off , for 10 rds

Friday 4/29/11

Intervals x 5

swim: 200m
bike: 2k
run: 800m
C2: 1000m

rest as long as it takes you to complete the distance..these are all out efforts

Thursday 4/28/11

Rest Day

Complete a crossfit wod

Wednesday 4/27/11

Time Trial

swim: 800m
bike: 12 miles
run: 5k
C2: 2000m

Tuesday 4/26/11

Hill Repeats x 10

swim: 1min with 1 min recovery .. swim with a t-shirt for drag
bike: 2 min recover going downhill
run: 1 min recover going downhill
C2: 1 min with 1 min recovery...set tension at 10

Monday 4/25/11

Death By 10m

start with running 10m, then every minute on the minute, increase the distance 10m. Keep increasing and running until you can no longer complete the distance in the minute time.

Sunday 4/24/11

Rest Day... Happy Easter

Saturday 4/23/11

Tempo 85% -95%

swim: 1600m
bike: 20 miles
Run: 6 miles
C2: 2000m

Friday 4/22/11

Ladder Time

swim, bike, run, C2....

4min on 2min off,
3min on 1 min off,
2min on 30 sec off
1 min on 30 sec off,
2min on 30 sec off,
3min on 1min off
4min on finished

Thursday 4/21/11

30:20x10

swim, bike, run and C2....30 sec on 20 sec off for 10 rds

Thursday 4/14/11

Rest Day Complete a Crossfit WOD

Wednesday 4/13/11

Time Trial swim: 400m bike: 8 miles run: 1mile C2: 2k

Tuesday 4/12/11

TOSH swim: 50m, 100m, 200m bike: .5mile, 1mile, 2miles run: 200m, 400m, 600m C2 : 250m, 500m, 750m complete all 3 distances for 1 round, must complete 3 rounds. Rest only as long as it takes to complete the distance. For example run 200m, rest the time it takes ..run 400m rest, that time, run 600m, rest that time. Then complete 2 more rounds.

Monday 4/11/11

40:20 x Distance 40 sec on 20 sec off for the distance set. Come to a complete stop/rest for the 20sec. swim:800m Bike : 5miles Run: 2miles C2: 3k

Sunday 4/10/11

Rest Day

Saturday 4/9/11

Tempo 85% to 95% swim, bike, run or C2 for 35 min. Keep the first half at 85% then increase to 95% the next half.

Friday 4/8/11

Up and Down the Ladder! swim, bike, run or C2 start with 10sec on 30sec off, then 20sec on 30 off, 30 on 30 off...60 on 30 off.. then go back down 60 on 30 off, 50 on 30 off .....10 on 30 off..

Thursday 4/7/11

Tabata 20:10x8 20 sec on 10 sec off for 8 rounds..max efforts,

Wednesday 4/6/11

Rest Day

Complete Crossfit WOD

Tuesday 4/5/11

Time Trial

swim: 45 min

bike: 60 min

run: 60 min

C2: 30 min

Monday 4/4/11

Sprint Day

sprints x 15

swim: 50m sprint rest for 2 min

bike: 1 mile sprint rest for 2 min

run : 100m sprints rest for 90 sec

C2 : 200m sprint rest for 90 sec

Sunday 4/3/11

Hill Repeats

30sec hill repeats x 10

swim: 30 sec on 60 sec off . wear t shirt for drag

bike : 30 sec up rest on downhill... steepest grade you can find

run : 30 sec up rest on downhill or for 60 sec if on a treadmill, set treadmill at 12 to 15%

C2 : 30 sec on 60 sec rest.. set damper to highest level

Saturday 4/2/10

Rest Day

Complete crossfit wod

Friday 4/1/11

Tempo 80% to 90%

swim : 600m

bike: 15 miles

run: 6 miles

C2 : 800m

Wednesday 3/30/11

45:60x10

swim,bike,run or C2......45sec on,,, 60sec off for 10 rounds

Tuesday 3/29/11

Rest Day

Complete crossfit wod

Monday 3/28/11

Tempo 85% to 95% swim: 10min, first 5min at 85% last 5min at 95% bike: 20min, first 10min at 85% then last 10min to 95% run : 20min, first 10min at 85% then last 10min at 95% C2 : 10min, first 5min at 85% last 5min at 95%

Friday 3-25

10 ROUNDS of 2 min intervals:

2 min max efforts with a 1 min rest

Thursday 3/24/11

TABATA
20 sec on 10 sec off 8 rounds

Saturday 3/19/11

Rest Day

Complete a crossfit wod

Friday 3/18/11

Time Trial

25min time trail.. go as far as you can in 25 min

thursday 3/17/11

2x8..2x4

2x 8 min intervals with a 4min rest between the rounds. Then 2x 4min intervals with a 2min rest between the rounds.

Wednesday 3/16/11

Hill Repeats x 15

swim: 30 sec on 30 sec off.....swim with a t shirt for drag
bike : 30 sec on 30 sec off......find a hill with 12 to 15% grade or set trainer at max tension
run : 30 sec on 30 sec off..... find steepest hill around or set treadmill at 13% to 15%
C2 : 30 sec on 30 sec off.... set tension at 10

these are max efforts up the hill!!

Tuesday 3/15/11

Rest Day

Complete a crossfit wod

Monday 3/14/11

Tempo 85%-95%

For the first half keep the pace at 85% then go up to 95% the second half.

swim: 1500m

bike : 20miles

run : 5miles

C2 : 1500m

Sunday 3/13/11

40:15x10

max effort for 40 sec then 15 sec rest for 10 rounds

Friday 3/11/11

Rest Day

complete a crossfit wod

Thursday 3/10/11

Time Trial

12min time trial.. go as far as you can in 12 min

Wednesday 3/9/11

3 x intervals

swim: 3x 500m rest 2min between each 500m
bike : 3x 4miles rest 2min between each 4miles
run : 3x 1mile rest 2 min between each mile
C2 : 3x 500m rest 2min between each 500m

Tuesday 3/8/11

60:20x12

60 sec on 20 sec off for 12 rounds

Monday 3/7/11

Rest Day

complete a crossfit wod

Sunday 3/6/11

Tempo 85% to 95%

swim: 20min ,the first 10min at 85% then go up to 95% the next 10
bike : 30 min, first 15min at 85% then go up to 95% the next 15min
run : 30 min,,same as bike
C2 : 20min....same as swim

Saturday 3/5/11

8 x repeats

swim: 8x 100m with 30 sec rest between each round
bike: 8 x 1 mile , 1min rest between each round
run: 8 x 400m , 1min rest between rounds
C2 : 8 x 500m , 30 sec rest between rounds

Keep each round within 10 sec of each other..

Friday 3/4/11

4x5min intervals

4 x 5min intervals with 2min recovery between each interval. Keep your pace within 10 sec for each interval.

Thursday 3/3/11

Rest Day

complete a crossfit wod

Wednesday 3/2/11

Time trial 40min

swim, bike run or row as far as you can in 40min.

Tuesday 3/1/11

Ladder 10

These are all out, max effort!! 10sec on 10 sec off, 20 sec on 10 sec off, 30 sec on 10 sec off ... 60 sec on 10 sec off then go back down, 50 sec on 10 sec off.....end with 10 sec on

Monday 2/28/11

Tabata

20:10x8
20 sec on 10 sec off for 8 rounds

Sunday 2/27/11

Rest Day

Complete Crossfit Lake City WOD

Saturday 2/26/11

Tempo 80-90%

swim- 500m
bike - 12miles
run - 5k
C2 - 1500k

Friday 2/25/11

4x4x2

4rds of 4min with 2min rest between each rd.

Thursday 2/24/11

Hello Tosh!
3rds
swim: ( 50m, 100m, 200m)
bike : ( 1/2mile, 1mile, 2miles)
run : (200m, 400m, 600m)
C2 : ( 250m, 500m, 750m)

Complete each of the distances to complete 1rd. Rest only as long as it takes to complete each distance, for example swim 50m, rest as long as it took to complete then swim 100m rest that time swim 200 then rest that time. That is 1 rd. Must complete 3 rds.

Wednesday 2/23/11

Rest Day

complete crossfit lakecity wod

Tuesday 2/22/11

Time Trial

swim: 500m
bike : 10 miles
run : 1mile
C2 : 1k

Monday 2/21/11

Intervals x 6

swim : 300m x6
bike : 2miles x 6
run : 800m x 6
C2 : 500m x 6

rest 2 min between each round

Sunday 2/20/11

30:15x10

All out effort for 30sec then a 15 sec rest for 10 rounds.

Saturday 2/19/11

Rest Day

complete crossfit lakecity strength wod

Friday 2/18/11

Tempo 85% - 95%

swim 15 min
bike 30min
run 30 min
C2 15min

Thursday 2/17/11

Hill Intervals x 10

swim 1 min w/ 1 min rest : wear a t-shirt for drag
bike 1min w/rest on descent : set trainer at increaded resistance, outdoors find 10% grade
run 1 min w/ rest on descent : set treadmill at 12% - 15% , outdoors find 7% to 10% grade
C2 1min w/ 1min rest damper set at 8 - 10

Wednesday 2/16/11

60 : 40 x 10
all out effort for 60 sec then rest 40 sec for 10 rounds

Tuesday 2/15/11

Rest Day

complete crossfit lakecity strength wod

Monday 2/14/11

Time Trial

swim 1000m
bike 20miles
run 10k
C2 4000m

Sunday 2/13/11

3, 2, 1

these are all out efforts.
3min on 2min rest
2min on 30sec rest
1min on 2min rest
2min on 30sec rest
3min on done

Saturday 2/12/11

8 x intervals

8 intervals with a 1 min recovery between each round
swim - 100m
bike - 1 mile
run - 200m
C2 - 100m

Friday 2/11/11

Rest Day

complete crossfit lakecity strength wod

Thrusday 2/10/11

Tempo 85-95%

swim-800m
bike - 20miles
run - 5miles
C2 -3000m

For the first half go 85% then increase speed to 95% to finish.

Wednesday 2/9/11

Tabata
20:10x8 All out efforts!!

Tuesday 2/8/11

1 min Ladder

1min on 50sec off ; 1min on 40 sec off; 1 min on 30sec off ....1min on 10sec off then go back up the ladder until you end with 1min on 50sec off 1min on..

Monday 2/7/11

Rest Day

Crossfit WOD or rest day

Sunday 2/6/11

Time Trial 30min

swim: 20min
bike : 30min
run : 30min
C2 : 20min

Saturday 2/5/11

30sec :2min x8

8rounds of 30sec max effort and a 2min easy recovery

Firday 2/4/11

5x3 min intervals

5x3 min intervals with a 3 min recovery between rounds.

Thursday 2/3/11

Rest Day
rest day or crossfit wod

Wednesday 2/2/11

Tempo 85-95%
For the first half keep tempo at 85% then increase to 95% for final half
Swim : 10min
Bike : 20min
Run : 20min
C2 : 10min

Tuesday 2/1/11

40:20x10
this is a max effort for 40 sec then a 20 sec rest for 10 rounds
swim: pool
bike : if on a trainer use increased tension
run : max efforts 40:20x10
C2 : max efforts 40:20x10

Monday 1-31-11

Hill Repeats

swim: 6x50m 30sec rest between rounds..wear a T-shirt for drag
bike : 8x30sec rest on the descent
run : 8x30sec rest on descent...treadmill set at 12-15%
c2 : 4x500m 30sec rest set damper at 8-10

Sunday

REST DAY

saturday

time trial
20 Minutes
swim, bike, run or C2 as long as you can in 20 minutes

Friday

2X5 : 5X1
2X 5 minute intervals with 2 minute recovery between than 5X 1 minute intervals with 30 seconds rests between

Thursday

short Tosh
3 rounds rest as long as it takes to complete each round
swim: 25 M, 50 M, 100 M
bike: 1/4 mile, 1/2 mile, 1 mile
run: 2oo M, 400 M, 600 M
C2: 200 M, 400 M, 600 M

Wednesday

2 min x 1 min X 5
swim, bike or run

Tuesday

4 X intervals
swim: 100 M 30 sec rest
bike: 1/2 mile 90 sec rest
run: 400 M 90 sec rest
C2: 500 M 90 sec rest

Monday

tabata 20:10X8

sunday

REST DAY

saturday

Tempo 85-95%
swim: 5X 100 meter 2 minute rest
bike: 2 mile
run: 5 K
c2: 3000 M

Friday 1/21/11

30:15x8
swim: pool
bike: trainer on high tension
run: 12% grade
C2: 30:15X8

Thursday 1/20/11

60:20x10

60 sec on then 20 sec off for 10 rounds
swim: pool
bike : trainer should be set at higher tension
run : treadmill should be set at 12% grade
con2 : 60:20x10