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Weekly WODs: May 6-12, 2013 “First week of endurance in 2013!”

May 5, 2013

Welcome to the first week of endurance WODs for 2013! During the next two weeks you will see a few 100%, single distance efforts. The idea for these runs is to establish a “baseline” from which you can judge improvement. The baseline also helps determine pacing goals as we move forward in workouts.

POST BASELINES TO COMMENTS

If you are new to CFE @ CFD and need directions to the meeting locations, email mark@crossfitdefined, or check out the meeting locations page for more information.

Tuesday:

Endurance will meet Tuesday at the Belmont Waterfront location at 6:30 p.m.

8 x 200 builds (Completed as a partner relay. If you are doing the workout on your own this should be completed as 1:1 rest.)

3 x 400 meter for time, w/ 90 -120 sec rest performed at 100% effort (We will take the best split as your “baseline” run)

Then…

8 x 100 meter partner race/runs w/ walk-back rest

Thursday:

Endurance will meet Thursday at the Barry and Lakeshore Drive location at 6:30 p.m. Workout will be scaled for anyone new to endurance.

4 x 400 m Builds w/ 90 sec rest

2 x 800 m for time w/ 3:00 min rest performed at 100% effort (We will take the best split as your “baseline” run)

Then…

“For time” partner relay workout:
8 x 200,
4 x 400,
2 x 800, Done!

Sunday:

Endurance will meet at the Box at 8:00 a.m.

Running drills focused on “stride turnover”

5k group run with a twist…

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15 Comments leave one →
  1. Deanie permalink
    May 7, 2013 8:45 pm

    400 meter baseline time – 1:33
    Running is hard! 🙂

  2. Erin McGee permalink
    May 7, 2013 9:08 pm

    400m baseline: 1:19, 1:27, 1:26. Also, I’d like to state that last year in August when I attended my first CFD endurance workout, which was prior to joining CFD, I could not sprint. Between my calves and my hamstrings, things were coming undone. Now, after six solid months at CFD, I can run again–both fast and far. Oh, and I can jump and stretch! Crossfit is my fountain of youth:) Excellent first workout of the summer!

  3. Jake Cannon permalink
    May 7, 2013 10:14 pm

    400 Meter Baseline – 1) 1:14 2) 1:30 3) 1:20

  4. May 8, 2013 8:25 am

    400m baseline = 1:37. Not as bad as I thought for coming back from an injury. What a beautiful night out on the lake!

  5. George permalink
    May 8, 2013 8:49 am

    400m baseline = 1:07

  6. Kate permalink
    May 8, 2013 10:23 am

    So glad we’re back!
    400m baseline: 1) 1:25, 2) 1:28, 3) 1:27

  7. Blanca permalink
    May 8, 2013 12:00 pm

    This killed me and my ego 🙂 I won’t be there Thursday but will start coming regularly
    400m Baseline = 1:50

  8. Rachel G. permalink
    May 8, 2013 2:53 pm

    400m Baseline: 1:14, 1:22, 1:23
    So happy to be back at the lake!!

  9. Kim W permalink
    May 8, 2013 5:02 pm

    400m Baseline: 1:19, 1:25, 1:23
    That was an aggressive first workout Coach! Looking forward to Thursday.

  10. Christine permalink
    May 8, 2013 9:22 pm

    400 m baseline- 1) 1:31 2) 1:35 3) 1:33

  11. Matt D permalink
    May 9, 2013 5:17 pm

    Baseline: 1:25, 1:26, 1:45. I had no gas left in the tank for the last one. See everybody tonight.

  12. Matt D permalink
    May 10, 2013 7:18 pm

    Baseline 800m: A wet 2:51

  13. Jon permalink
    May 11, 2013 12:23 pm

    400m baseline 1. 1:31 2. 1:33 3. 1:31

Trackbacks

  1. Tuesday 5.7.13 Lakeside Endurance Classes Starting today!
  2. Wednesday 5.8.13

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