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Weekly WODs: September 23-29, 2013

September 23, 2013

We’re only a few weeks from the Chicago Marathon! Can you believe it? If you’ve been following the programming or incorporating some of the workouts into your individual plans, you’ll notice that we have begun to top off in terms of volume and effort. In fact, this is the last hard week. In looking ahead, give me a moment to explain the taper for CFE.

You’ll want to remember that the basis for CFE marathon planning is 3-5 CrossFit workouts per week. In addition, we add the sport specific Marathon training that you’ve been doing on the lake. Because of this mixture of training, we will not need to taper as significantly as you would expect to taper in traditional training. To maintain maximum power and speed on race day, I only recommend a one to one and a half week taper. If you’ve followed our programming exclusively then just follow along and keep up your CrossFit workouts. If you have been incorporating, then send me an email if you have questions about how CrossFit taper might need to be adjusted for your needs.

If you are new to CFE @ CFD and need directions to the meeting locations, email mark@crossfitdefined.com, 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.

45 min “As Far As Possible”

Working in teams of two, accumulate as many meters as possible by using the following distances. Each partern must run each distance at least once. Mix and match distances as needed. Only one partner can work at a time.

200 meters, 400 meters, 800 meters, 1000 meters

Team with the most meters, wins. If you are doing this workout on your own, scale to 25 mins.

Thursday:

Endurance will meet Tuesday at the Crossfit Defined Lakeview “Box” at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

15 min WOD including (you’ll get specifics when you get there)
Sled pushes
Abs
Speed Squats

then…

5k Run

Sunday:

Level I (Marathon)
2 hours As Far As Possible (AFAP)

Level II (10miler/Half Marathon)
70 min As Far As Possible (AFAP)

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

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