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Weekly WODs: July 7 – 13, 2014

July 7, 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.

4 rounds:
1200 meter run, 30 sec rest
400 meter run, 3-4 mins rest

Level II (10 miler/half marathon): 3 rounds
Level III (5k/10k): 2 rounds

Thursday:

8 rounds:
100 meter sprint, walk back
50 meter spring, walk back

Performed as triple races. Winner of each heat will move up a heat, loser of each heat falls back a heat.

This workout will be scaled for all levels.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
4 x 2 mile run, 3-4 minutes rest (Hold splits to within 10 secs)

Level II (10miler/Half Marathon)
3 x 2 mile run, 3-4 minutes rest (Hold splits to within 10 secs)

Level III (10k/5k)
3 x 1 mile run, 3-4 minutes rest (Hold splits to within 5 secs)

IN ADDITION TO THE MARATHON TRAINING Endurance will meet at CrossFit Defined Lincoln Square at 8 a.m. for a Simulated Long Run.

*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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