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Weekly WODs: September 2-8, 2013

September 1, 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.

“The Broken Miles”

1200 m run, 45 sec rest
400 m run, 90 sec rest

800 m run, 45 sec rest
800 m run, 90 sec rest

400 m run, 45 sec rest
1200 m run, 90 sec rest

*1600 m run (*this run is optional, but recommended for Marathon athletes)

Looking to maintain fastest possible times for each mile subtracting the 45 sec 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.

Level 1: 8k for time
Level 2/3: 5k for time

If you are running the Chicago Half Marathon this weekend, I encourage you to run the 5k even though you may be ultimately training for the Marathon.

Sunday:

In addition to the programming below, there will be a “Simulated Long Run” at Lakeview at 8am.

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

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

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

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2 Comments leave one →
  1. Danica permalink
    September 2, 2013 12:44 pm

    Surprise WODs this week???

  2. Dani permalink
    September 5, 2013 12:48 pm

    Unfortunately can’t make it at night this week due to work… but I’ll be running the Lehigh Valley Half with my family this weekend! Good luck to everyone running the Chicago Half!

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