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Week 1 – TOU and Lotoja Training

July 14, 2010

So there are now 5 of us who are officially doing the TOU Half and we now also have one of our team members doing LOTOJA!!!  So we will now be posting the training for the TOU Half thru August 28th, and LOTOJA which is September 11.

Don’t forget that you need to program these extra workouts correctly for the very best results.  If you have questions, please come meet with us or you can refer to this post so that you are properly prepared.

RUNNING WOD
This should be done on a CrossFit Off Day, and it should not be the off day following your double day.
5k TT (this should be an all out effort)

If you’d like to come run one with the CrossFit IoTA team we will be at the Hyde Park 5K “This is the Race” on Saturday.  Registration starts at 6am, race is at 7am and you can pick-up a form at the Hyde Park City office, or at our office.

CYCLING WOD
This WOD should be done on your double day this week.
5 x 2k (1.25 miles) holding fastest possible pace without slowing more than 5 sec per fastest 2k – 90 second rolling recoveries.
This WOD should be done on your rest day this week.
40 minutes – cover as much distance as possible

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