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

Aug 8 - Aug 13

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%
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