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Weekly WODs: August 12-18, 2013

August 11, 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.

12 x 400 meter w/ 60 sec rest

This workout will be scaled for all levels. We’ll be seeing this workout repeated every other week, but with decreasing amounts of rest. This workout is all about pacing. You need to identify and maintain a pace that you can hold across all 12 repeats. Over the next few weeks you will test that pace against less and less rest.

Thursday:

Endurance will meet Thursday at the Barry and Lakeshore Drive (Running Path) location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

2 Rounds:
1600 meters, 90 Sec rest
800 meters, 3 min rest

Again, we are focused on pacing here. Maintain the 1600s within 5 sec. Maintain the 800s withing 2-3 secs. Focus on running your 800s faster than your mile pace.

Sunday:

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

Level I (Marathon)
90 minutes As Far As Possible (AFAP)

Level II (10miler/Half Marathon)
60 min AFAP

Level III (10k/5k)
35 min AFAP

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One Comment leave one →
  1. Erin McGee permalink
    August 14, 2013 8:38 am

    High fives to the five runners who did not get word that Coach Mark was ill! It was a lovely night to run and so we ran:) I finished my 12 x 400m w 60 sec rest in 31:20.

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