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Weekly WODs: June 3 – 9, 2013

June 2, 2013
The cones need some love...

The cones need some love…

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. All workouts will be scaled for anyone new to endurance.

400 meters for time

5 x 100 meter triple races

400 meters for time

5 x 100 meter triple races

400 meters for time

5 x 100 meter triple races

As a group we will complete one 400 meter time trial to start the game. Based on individual finish times we will line up in groups of three for the 100s. The winner of each heat will move up a heat, while the loser of each heat will fall back a group. After the first and second set of 5 x 100s we will complete a group 400 meter time trial then return to the last heat assignments.

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.

A. “Death by 10 meters”
Every Minute on the Minute Until Failure
10 M RUN Increase one 10 m run every minute until failure. For example, the first minute is 1 x 10m sprint, the second minute is 2 x 10m sprint, the third is 3x 10m sprint and so on until you cant complete x number of sprints in 1 minute.

B. 10 x 50 meter Buddy races

Buddies are selected based on results of the death by 10 meters. These won’t be timed, its just you and your buddy fighting it out for glory. Rest will be the amount of time it takes to jog back to the starting line. The buddy with the best score out of seven races, wins!

Sunday:

“On your own”

Level I: 50 min AFAP
Level II: 40 min AFAP
Level III: 30 min AFAP

A note on the AFAP or As Far As Possible. Really challenge yourself to see these runs as hard efforts. You want to try and maintain the fastest possible tempo across the entire time. Record your distance. You will see these runs repeated as we progress into the marathon training program, so recording your distance over specific times will help you measure improvement.

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