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Weekly WODs: July 29 – August 4, 2013

July 29, 2013

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: Endurance will meet Tuesday at Lakeview CFD at 7:00 p.m. We’ll meet up on the mezz before heading out for a group 5k “fun run.”

5k group “Fun Run”

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.

Work to keep all intervals across the same distance the same. Half distances should be within 2-3 seconds of the next highest interval distance (your 100m time should be 2 to 3 seconds of your 100m times in the 200m, etc.). Tonight is a time to focus on pacing!

Rx: 5 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled I: 4 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled II x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Sunday:

Level I (Marathon)
2 x 5k w/ 5-7 min rest

Level II (10miler/Half Marathon)
2 x 3k w/ 5-7 min rest

Level III (10k/5k)
2 x 2k w 3-5 min rest

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