Drills: back to wall: 20 ea leg
ball of foot hops : 3 x 20 ft
exaggerated pulls 10 each leg
WOD 1: swim: 4 x 5 min rest 3 min between rds
bike : 4 x 6 min rest 3 min between rds
run : 4 x 5 min rest 3 min between rds
WOD 2: RUN: death by 10m.. run 10m every min on the min til you cant complete the distance.
WOD 3: swim: 45 min tempo 80-90%
bike : 70 min tempo 80 - 90%
run : 60 min tempo 80 - 90%
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..
Sunday, August 7, 2011
Monday, August 1, 2011
Aug 1 - Aug 6th
Drills : ball of foot hop 3 x 20ft
back to wall pull: 20 times each leg
exagrated foot pulls: 3 x 5 each leg
WOD 1 : swim: tabata, 8 x 20 sec on 10 sec off
bike : tabata, 8 x 20 sec on 10 sec off
run : tabata, 8 x 20 sec on 10 sec off
WOD 2 : swim: 10 x 2 min on , 1 min rest
bike : 10 x 2 min on , 1 min rest
run : 10 x 2 min 0n, 1 min rest
WOD 3 : swim: 30 min time trial
bike : 45 min time trial
run : 30 min time trial
back to wall pull: 20 times each leg
exagrated foot pulls: 3 x 5 each leg
WOD 1 : swim: tabata, 8 x 20 sec on 10 sec off
bike : tabata, 8 x 20 sec on 10 sec off
run : tabata, 8 x 20 sec on 10 sec off
WOD 2 : swim: 10 x 2 min on , 1 min rest
bike : 10 x 2 min on , 1 min rest
run : 10 x 2 min 0n, 1 min rest
WOD 3 : swim: 30 min time trial
bike : 45 min time trial
run : 30 min time trial
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