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Weekly WODs: FIRST WEEK OF THE 2015 SEASON! April 27-May 3, 2015

April 27, 2015

Welcome to the first week of endurance WODs for 2015! During the next two weeks you will see a few 100%, single distance efforts. The idea for these runs is to establish a “baseline” from which you can judge improvement. The baseline also helps determine pacing goals as we move forward in workouts.

General programming: Weekly WODs are posted every Sunday evening for the week ahead. Programming is focused towards preparing athletes for a long fall endurance event, such as the Chicago Marathon. Every post will contain scaled options for athletes with goals other than the marathon. Generally speaking the weekly WODs prescribe one short interval day, one long interval day and a long distance conditioning day. They are to be performed in conjunction with at least 3-5 Crossfit workouts per week.

Tuesday intervals: Alternating between short and long interval workouts. We will rotate locations between the Belmont Lakefront and the NEW Montrose Track facility.

NEW Wednesday group runs: Join the CFD running community for a stress free group run. We will plan to meet at CFD LV and start off together. Each week the group will run a different route covering a variety of distances. These will be a great opportunity to challenge yourself in a group setting and get to know your fellow athletes.

Sunday Simulated Long Run: Every Sunday at 8am at CFD LS. If you’re training for an obstacle style endurance event, such as an Urbanathlon or Tough Mudder, these workouts may be right up your alley. They are also great for anyone interested in further developing their general conditioning. The workouts incorporate running with bodyweight movements such as pushups, air squats, lunges, burpees. The WODs are longer than weekday WODs, but the atmosphere is always full of energy to keep you going.


If you are new to CFE @ CFD and need directions to the meeting locations, email mark@crossfitdefined, or check out the meeting locations page for more information.


Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m.

ALL workouts will be scaled!

8 x 200 builds (Completed as a partner relay. If you are doing the workout on your own this should be completed as 1:1 rest.)

3 x 400 meter for time, w/ 90 -120 sec rest performed at 100% effort (We will take the best split as your “baseline” run)


8 x 100 meter partner race/runs w/ walk-back rest

Thursday “On your own”:

Endurance will not meet as a group on Thursdays, but you are encouraged to complete the workouts “on your own.” Email Coach Mark with questions at

4 x 400 m Builds w/ 90 sec rest

2 x 800 m for time w/ 4:00 min rest performed at 100% effort (We will take the best split as your “baseline” run)


“For time”  workout:
8 x 200 w/ 30 sec rest,
4 x 400 w/ 60 sec rest,
2 x 800, Done!


Endurance will meet at CrossFit Defined Lincoln Square at 8:00 a.m. for our Indoor Endurance. Come see what all the fuss is about.

4 Comments leave one →
  1. April 28, 2015 9:47 pm

    1:02 400m. Great to be on the lakefront!

  2. Tyler Knudtson permalink
    April 28, 2015 10:01 pm


  3. ereuhs permalink
    April 29, 2015 10:16 am


  4. Wit permalink
    April 29, 2015 4:47 pm

    1:42 400m

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