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, July 18, 2011

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


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