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Weekly WODs: September 1-7, 2014

August 31, 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.

“The Broken Miles”

1200 m run, 45 sec rest
400 m run, 90 sec rest

800 m run, 45 sec rest
800 m run, 90 sec rest

400 m run, 45 sec rest
1200 m run, 90 sec rest

*1600 m run (*this run is optional, but recommended for Marathon athletes)

Looking to maintain fastest possible times for each mile subtracting the 45 sec rest.

Thursday:

NEW LOCATION: Endurance will meet Thursday at the Barry and the Running Path location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.

Level 1: 8k for time
Level 2/3: 5k for time

If you are running the Chicago Half Marathon this weekend, I encourage you to run the 5k even though you may be ultimately training for the Marathon.

Sunday:

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

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

Level III (10k/5k)
50 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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