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Weekly WODs: July 21-27, 2014

July 20, 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.

400 meter w/ 90 sec rest
400 meter w/ 60 sec rest
400 meter w/ 30 sec rest
400 meter w/ 15 sec rest
400 meter w/ 2-3 min rest
2000 meter Time Trial

Scaled options will reduce distance.

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.

“Death by 20 meters”

Every Minute on the Minute Until Failure 20 Meter. Increase one 20 m run every two minutes until failure. For example, the first two minute period is 1 x 20m sprint, the second minute is 2 x 20m sprint, the third is 3x 20m sprint and so on until you cant complete x number of sprints in 2 minute.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
75 min As Far As Possible (AFAP)

Level II (10miler/Half Marathon)
50 min AFAP

Level III (10k/5k)
30 min 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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