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Weekly WODs: September 8-14, 2014

September 7, 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:

NEW LOCATION: Endurance will meet Tuesday 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.

2 x 2500 meters w/ 4-6 min rest
Note: This workout will be scaled significantly for those not planning on doing the marathon.

Team, we are attempting some significant distance today. Its important to remember that this workout is still about pacing. Maintain a pace that you will be able to repeat to within 5 seconds on the second 2500.

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.

12 x 400 meter w/ 30 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.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
3 x 5k w/ 7-10 min rest

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

Level III (10k/5k)
2 x 3k w/ 5-7 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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