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Weekly WODs: July 14-20, 2014

July 13, 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 x 400 meter, 90 sec rest
2 x 1600 meter, 3-4 min rest

Scaled option:
4 x 200 meter, 60 sec rest
1 x 1600 meter, 3-4 min rest

Thursday:

Endurance will meet Thursday 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.

2800 meter Partner Race
Each partner must complete 1 x 400 meter run to start. Then, each team must complete the remaining 2000 meters by running any combination of 200s, 100s, or 50s. One partner working at a time. Fastest team to complete 2800 meters WINS

This workout will be scaled for all levels.

Sunday:

MARATHON PROGRAMMING “On Your Own”:
Level I (Marathon)
8 mile As Fast As Possible (AFAP)

Level II (10miler/Half Marathon)
5 mile AFAP

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

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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