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Weekly WODs: August 4-10 2014

August 3, 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.

Back to the races:

I: 15 x 100 m sprints, 45 sec rest (or, walk back rest)
II. 12 x 100 m sprints, 45 sec rest (or, walk back rest)
III. 9 x 100 m sprints, 45 sec rest (or, walk back rest)

For tonight’s workout we will preform these as either partner or triple races, depending on the number of athletes.

Thursday:

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

Try to keep each interval between 3 and 5 seconds of one another. This is about pacing across distance so don’t go out too hard, nor should you “bag” the first one and go too slow. Look for a moderate pace across all intervals.

Long: 4 x 1200m, with 3:00 rest between
Mid: 3 x 1200m, with 3:00 rest between
Short: 2 x 1200m, with 3:00 rest between

Sunday:

MARATHON PROGRAMMING:
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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