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Weekly WODs: October 1 – 7, 2012

October 1, 2012

Tuesday:

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

Prework:
5 Rounds not for time
200 meter Run
10 Air Squats
10 Runners’ Lunges
10 Toe touches
*Increase your running speed on each 200 meter. Your 5th 200m should be near your 400m pace.

WOD:
12 x 100m Buddy Races on the 2:00
These are not timed, however they are races. You will pick a buddy of roughly the same speed to race on each 100. You will have the remaining time of the 2 mins to return to the start line and get ready for the next 100.

Thursday:

Endurance will meet at the box at 7 p.m.

3 mile group fun run

Bring your friends. We’ll leave from the box after a quick warm up.

Course: Head left out of the box, turn right (north) on Lakewood to Belmont. Left on Belmont to Southport. Left on Southport to Webster. Left on Webster to Racine. Left on Racine back to the box.

We will run together as a group to Lincoln. From Lincoln we will break up into groups. In your mini-group you will run hard for a block and easy for a block all the way back to the box.

Sunday:

No long tempo programmed for today. Go to the KB workout or come out to the cheering station and encourage your marathon running teammates.

We’ll be out at the corner of Broadway between Cornelia and Roscoe, west side of the street. Plan to come cheer for our amazing athletes at mile eight of their 26.2 mile journey around the city. Coach Mark will be out there at 7:45 a.m. sharp with free coffee for all, posters and markers so you can make some signs to show your support. Wear your Crossfit Defined gear and bring your cowbell. Its time to do some cheering!

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