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 11, 2011

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%
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