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Weekly WODs: September 29-October 5, 2014

September 28, 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 lakepath location 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.

8 x 200 meter 1:1 rest
4 x 400 meter 1:1 rest
2 x 800 meter .5:1 rest

This workout will be scaled for all levels. The 200s and 400s will be performed with 1 to 1 rest. So, if you run the 200 in 40 secs, you will take 40 sec rest. The 800′s will be performed with half to 1 rest. So if you run your 800 in 4:00 min, you will rest 2:00 min.

Thursday:

NEW LOCATION: Endurance will meet Thursday at the Barry and Lakepath Location 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 1000s Rx
**Chicago marathon runners will complete 5 x 1000s

Key here is pacing. Aim for a hard, consistent effort. Rest is 2 to 3 min. between. Goal is to keep your intervals between 3 and 5 sec. of one another.

Sunday:

MARATHON PROGRAMMING:
Level I (Marathon)
10 mile As Fast As Possible

Level II (10miler/Half Marathon)
6 mile As Fast As Possible

Level III (10k/5k)
2.5 mile 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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