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Weekly WODs: August 5-11, 2013

August 4, 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 will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

Back to the races:

I: 15 x 100 m sprints, 45 sec rest (or, walk back rest)
II. 12 x 100 m sprints, 45 sec rest (or, walk back rest)
III. 9 x 100 m sprints, 45 sec rest (or, walk back rest)

For tonight’s workout we will preform these as either partner or triple races, depending on the number of athletes.

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.

Try to keep each interval between 3 and 5 seconds of one another. This is about pacing across distance so don’t go out too hard, nor should you “bag” the first one and go too slow. Look for a moderate pace across all intervals.

Ultra: 4 x 1200m, with 3:00 rest between
Long: 3 x 1200m, with 3:00 rest between
Short: 2 x 1200m, with 3:00 rest between

Sunday:

NO “Simulated Long Run” at the Box this week. Get out and get your runs in!

Level I (Marathon)
8 mile As Fast As Possible (AFAP)

Level II (10miler/Half Marathon)
5 mile AFAP

Level III (10k/5k)
2 mile AFAP

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