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, March 15, 2011

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!!
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