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Weekly WODs: September 30-October 6, 2013

October 1, 2013

Team,

Marathon weekend is almost upon us. Let’s keep the intensity high! There are no junk miles in this program so every workout should be quality. Next week we taper, so come to the workout tonight with your game face on and ready to push as hard as you can. – CFD

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.

8 x 200 meter 1:1 rest
4 x 400 meter 1:1 rest
2 x 800 meter .5:1 rest

This workout will be scaled for all levels. The 200s and 400s will be performed with 1 to 1 rest. So, if you run the 200 in 40 secs, you will take 40 sec rest. The 800’s will be performed with half to 1 rest. So if you run your 800 in 4:00 min, you will rest 2:00 min.

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.

This workout will be scaled for all levels.

6 x 1000s Rx
**Chicago marathon runners will complete 5 x 1000s

Key here is pacing. Aim for a hard, consistent effort. Rest is 2 to 3 min. between. Goal is to keep your intervals between 3 and 5 sec. of one another.

Sunday:

Level I (Marathon)
10 mile As Fast As Possible
** If you are running late October races, complete this workout as normal. I will continue posting workouts to continue the training through the end of October.

Level II (10miler/Half Marathon)
6 mile As Fast As Possible

Level III (10k/5k)
2.5 mile AFAP

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