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Weekly WODs: August 18-24, 2014

August 17, 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.

5 rounds
400 meter, 60 sec rest
2 x 200 w/ 30 sec rest
Rest 60 sec between rounds. Attempt to run the 2×200 (minus the 30 sec rest) 5-10 sec faster than your 400 meter.

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.

We’ve previously run a 2000 meter time trial as a one-off test. Today we’ll be looking at our ability to hold pace over longer distances. Attempt to run these repeats within 5-10 secs of your time trial effort.

2 x 2000 meter, w/ 3 min rest

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
4 x 3k w/ 3-4 min rest

Level II (10miler/Half Marathon)
3 x 3k w/ 3-4 min rest

Level III (10k/5k)
2 x 3k w/ 3-4 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.

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