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Weekly WOD: May 13-19, 2013

May 12, 2013

Before and After

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 7:00 p.m.

3 x 400 meter builds

Then…

1 mile for time w/ NLT 3:00 min rest (performed at 100% effort)

Then…

3 rounds, 3 man team pacing (record slowest round):
800 m run, 30 sec rest
400 m run, 20 sec rest
200 m run, 60 sec rest

All runs are performed in teams of three. Teams must remain within two strides of one another for all distances. Each team member takes at least one turn leading the pace of each distance. For example, P1 leads the 800 on the first round, the 400 on the second and then the 200 on the third.

Thursday:

Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

4 Rounds:
400 meter, 30 sec rest
200 meter, 30 sec rest
100 meter, “walk back” rest

6 x 50 meter partner race/runs w/ walk-back rest

Sunday:

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

Running drills focused on “stride turnover”

Shuttle Sprints

1 mile repeats  (not that many, I promise)…

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2 Comments leave one →
  1. May 15, 2013 1:41 pm

    8:22 mile – pretty happy with that, actually. I know I can go sub 8.
    3 man pacing was tough!

  2. Kim permalink
    May 15, 2013 7:54 pm

    6:43 mile – Slower than where I was pre-injury but I’m starting to feel like I’m getting my stride back.
    I liked the teams!

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