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Weekly WODs: August 11-17, 2014

August 10, 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.

12 x 400 meter w/ 60 sec rest

This workout will be scaled for all levels. We’ll be seeing this workout repeated every other week, but with decreasing amounts of rest. This workout is all about pacing. You need to identify and maintain a pace that you can hold across all 12 repeats. Over the next few weeks you will test that pace against less and less rest.

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.

2 Rounds:
1600 meters, 90 Sec rest
800 meters, 3 min rest

Again, we are focused on pacing here. Maintain the 1600s within 5 sec. Maintain the 800s withing 2-3 secs. Focus on running your 800s faster than your mile pace.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
90 minutes As Far As Possible (AFAP)

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

Level III (10k/5k)
35 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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