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Weekly WODs: September 10-16, 2012

September 9, 2012

Tuesday:

Endurance will meet Tuesday at the Belmont Waterfront Location at 7 p.m.

8 min AMRAP:
15 Abmats
20 Air squats
100 meter run

Then…

All: 12 x 200 meters w/ 1 to 1 rest. (Same amount of time as it took you to run)

Thursday:

Endurance will meet Thursday at the Barry and Lakeshore Drive location at 7:00 p.m. Workout will be scaled for anyone new to endurance. ** NOTE: NEW LOCATION

Long: 6 x 800 meters w/ 3 min rest
Mid: Same as Long
Short: 6 x 400 meters w/ 90 sec rest

Maintain times within 3-5 seconds if you are doing the 800’s and 2-3 seconds for the 400’s.

Sunday:

Long: 13.1 mile run Time Trial
Mid: 9 mile run Time Trial
Short: 5k run Time Trial

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12 Comments leave one →
  1. September 11, 2012 1:12 pm

    Did Thursday’s workout today:
    1 – 800 – 3:02
    2 – 800 – 3:05
    3 – 800 – 3:04
    4 – 800 – 3:00
    5 – 800 – 2:54
    6 – 800 – 2:55

    Guys, I noticed something pretty significant today. I ran these with a heart rate monitor and was very surprised by what I saw. On each round, my heart rate hovered around 181bpm. Within 45 seconds during the rest period my heart rate dropped to between 120 and 115 bpm. That’s an approximately 60bpm drop in less than one minute.

    If you don’t know this about me, I train all my primary conditioning via Crossfit, rather than long slow distance as a primary method. Even when translating to running conditioning, my crossfit training is serving me well. So if anyone wants to try this out, please do. The Crossfit conditioning proof is in the pudding.

  2. September 13, 2012 8:26 pm

    Great work Thursday night crew! Even with the rain we had some great times:

    Eddie: 2:48; 2:41; 2:41; 2:46; 2:48; 2:50
    Emily: 3:26; 3:29; 3:35; 3:31; 3:30; 3:27
    Erin: 3:11; 3:09; 3:12; 3:09; 3:09; 3:11
    Mark: 3:01; 2:56; 2:56; 2:58; 2:58; 2:51
    Ian: 3:12; 3:09; 3:18; 3:25; 3:35; 3:20
    Alyssa: 3:04; 2:58; 2:59; 3:00; 3:01; 3:02 (Awesome!)
    Liz: 3:35; 3:34; 3:40; 3:36; 3:xx; 3:23 (Way to crush the last one, Liz!)

    Great pacing from everyone!

Trackbacks

  1. Tuesday 9.11.12 | CrossFit Defined
  2. 9.13.12 “Thursday Make Up / Skill Day” | CrossFit Defined
  3. Thursday 9.20.12 WOD Make Up / Skill Day | CrossFit Defined
  4. 9.27.12 – Open Gym Options Day | CrossFit Defined
  5. Thursday Variety Day 10.4.12 | CrossFit Defined
  6. Thursday Options Day 10.11.12 | CrossFit Defined
  7. Thursday 10.18.12 Improve Skills Day | CrossFit Defined
  8. Thursday “Caption Contest” 10.25.12 | CrossFit Defined
  9. Thursday Skill Day 11/1/12 | CrossFit Defined
  10. Thursday “F2G” Day – 11/7/12 | CrossFit Defined

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