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Weekly WODs: September 16 – 22, 2013

September 16, 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.

“Runs vs. Sprints”

200 m run, 60 sec rest; then 200 m sprint, 15 sec rest
400 m run, 60 sec rest; then 200 m sprint, 15 sec rest
800 m run, 90 sec rest; then 200 m sprint, 15 sec rest
1600 m run, 90 sec rest; then 200 m sprint, 15 sec rest
800 m run, 90 sec rest; then 200 m sprint, 15 sec rest
400 m run, 60 sec rest; then 200 m sprint, 15 sec rest
200 m run, 60 sec rest; then 200 m sprint, 15 sec rest

This looks like alot of running, but I promise it will go by fast! I would like for everyone to come to the workout with a goal marathon/race pace (min/mile) in mind. The goal here is to keep your “runs” slightly faster than goal race pace. If your goal is 8:00 min/mile, consider a pace for this workout that is closer to 7:45 min/mile. The “sprints” should be all out efforts, held to within 2 seconds of one another.

Thursday:

CANCELED CANCELED

6 x 800 90 sec rest
Note: This workout will be scaled significantly for those not planning on doing the marathon.

As always, its important to remember that even though these are intense efforts, this workout is still about pacing. Maintain a pace that you will be able to repeat to within 5 seconds.

Sunday:

Level I (Marathon)
13 miles As Fast As Possible (AFAP)

Level II (10miler/Half Marathon)
8 miles As Fast As Possible (AFAP)

Level III (10k/5k)
3.5 miles AFAP

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