Skip to content

Weekly WODs: May 19-25, 2014

May 18, 2014

Here we go! First week of the 2014 outdoor endurance season at CrossFit Defined.

Coach Mark will be back for the first meeting of outdoor Endurance.

Before and After

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:

The workout for today is “On Your Own.” We will not meet as a group today.

3 rounds
400 m run
90 seconds rest
Hold splits within 2-3 seconds

Rest 2 mins, then…

5 rounds
200 m run
60 seconds rest
Hold splits within 1-2 seconds

Rest 2 mins, then…

7 rounds
100 m run
30 seconds rest
Hold splits within 1 second

We are looking to maintain a fast, but consistent effort across each set of distances. Try not to complete at a full 100% effort. Rather, focus on consistency of holding split within the prescribed range.

Thursday:

Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

8 x 200 builds (Completed as a partner relay. If you are doing the workout on your own this should be completed as 1:1 rest.)

3 x 400 meter for time, w/ 90 -120 sec rest performed at 100% effort (We will take the best split as your “baseline” run)

Then…

8 x 100 meter partner race/runs w/ walk-back rest

Sunday:

Endurance will meet at CrossFit Defined Lincoln Square at 8:00 a.m. for our Simulated Long Run. Come see what all the fuss is about.

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: