Skip to content

Weekly WODs: July 28 to August 3, 2014

July 27, 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.

Rx: 5 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled I: 4 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled II x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Work to keep all intervals across the same distance the same. Half distances should be within 2-3 seconds of the next highest interval distance (your 100m time should be 2 to 3 seconds of your 100m times in the 200m, etc.). Tonight is a time to focus on pacing!

Thursday:

Endurance will meet Thursday at Crossfit Defined Lakeview at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

5k group “Fun Run”

This workout will be scaled for all levels.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
2 x 5k w/ 5-7 min rest

Level II (10miler/Half Marathon)
2 x 3k w/ 5-7 min rest

Level III (10k/5k)
2 x 2k w 3-5 min rest

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.

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: