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Weekly WOD: May 26-June 1, 2014

May 25, 2014

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 Belmont Waterfront location at 7:00 p.m. weather permitting. Check in on Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

5 x 200 meter w/ 30 sec rest
3 x 400 meter w/ 60 sec rest
1 x 1600 meter DONE!

Record total time, subtracting rest.

This workout will be scaled for all levels.

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.

3 x 400 meter w/ 2 min rest

Rest 2 mins then,

3 x 400 meter w/ 60 sec rest

Rest 2 mins then,

3 x 400 meter w/ 30 sec rest

Treat each set of 400′s as if it were a separate workout and a fast 3/4 mile. Complete all 400′s within a set at the fastest consistent pace you can maintain across all four 400′s in that set. The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.

Saturday:

Want to be a better runner? On Saturday, May 31st Coach Mark will be hosting a two-hour running seminar at CFD Lincoln Square. The purpose of the seminar is to introduce athletes to the concepts of proper running mechanics, skills and drills that will improve running efficiency. All participants will have their stride video taped and reviewed. We’ll end the day with a team workout to practice all of the new skills. The cost is $5, and as always the money will go to charity.

Sunday:

Endurance will meet at CrossFit Defined Lincoln Square for a Simulated Long Run at 8 a.m.

*What is the Sunday Simulated Long Run?

The Simulated Long Run workouts are just that – they are designed to simulate a “long run” and work specific body parts by incorporating running with specific movements chosen to replicate the typical physical and mental breakdown that occurs during a 7 to 10 mile long run.

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