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