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Weekly WODs: August 26-September 1, 2013

August 25, 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 meters w/ 45 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 Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

10 x 100 meter w/ 45 sec rest (or walk-back rest)
10 x 50 meter w/ 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.

Sunday:

In addition to today’s programming, there will also be a “Simulated Long Run” at Lakeview @ 8 a.m.

Level I (Marathon)
10 Mile As Fast As Possible (AFAP)

Level II (10miler/Half Marathon)
7 Mile AFAP

Level III (10k/5k)
3 Mile AFAP

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