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 25, 2011

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%
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