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Weekly WODs: September 15-24, 2014

September 14, 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.

“Runs vs. Sprints”

200 m run, 60 sec rest; then 200 m sprint, 15 sec rest
400 m run, 60 sec rest; then 200 m sprint, 15 sec rest
800 m run, 90 sec rest; then 200 m sprint, 15 sec rest
1600 m run, 90 sec rest; then 200 m sprint, 15 sec rest
800 m run, 90 sec rest; then 200 m sprint, 15 sec rest
400 m run, 60 sec rest; then 200 m sprint, 15 sec rest
200 m run, 60 sec rest; then 200 m sprint, 15 sec rest

This looks like alot of running, but I promise it will go by fast! I would like for everyone to come to the workout with a goal marathon/race pace (min/mile) in mind. The goal here is to keep your “runs” slightly faster than goal race pace. If your goal is 8:00 min/mile, consider a pace for this workout that is closer to 7:45 min/mile. The “sprints” should be all out efforts, held to within 2 seconds of one another.

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.

6 x 800 90 sec rest
Note: This workout will be scaled significantly for those not planning on doing the marathon.

As always, its important to remember that even though these are intense efforts, this workout is still about pacing. Maintain a pace that you will be able to repeat to within 5 seconds.

Sunday:

Level I (Marathon)
13 miles As Fast As Possible (AFAP)

Level II (10miler/Half Marathon)
8 miles As Fast As Possible (AFAP)

Level III (10k/5k)
3.5 miles 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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