Skip to content

Weekly WODs: September 9-15, 2013

September 8, 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 Barry and Lakeshore Drive location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

12 x 400 meter w/ 30 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 Location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

2 Rounds:

2 x 2500 meters w/ 4-6 min rest
Note: This workout will be scaled significantly for those not planning on doing the marathon.

Team, we are attempting some significant distance today. Its important to remember that this workout is still about pacing. Maintain a pace that you will be able to repeat to within 5 seconds on the second 2500.

Sunday:

Level I (Marathon)
3 x 5k w/ 7-10 min rest

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

Level III (10k/5k)
2 x 3k w/ 5-7 min rest

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: