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Weekly WODs: May 4 – 10, 2015

May 4, 2015

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!

3 x 400 meter builds


1 mile for time w/ NLT 3:00 min rest (performed at 100% effort)


2 rounds, 3 man team pacing (record slowest round):
800 m run, 30 sec rest
400 m run, 20 sec rest
200 m run, 60 sec rest

All runs are performed in teams of three. Teams must remain within two strides of one another for all distances. Each team member takes at least one turn leading the pace of each distance. For example, P1 leads the 800 on the first round and the 400 on the second.

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

3 x 400 meter w/ 2 min rest

Rest 2 mins then,

3 x 400 meter w/ 60 sec rest

Rest 2 mins then,

3 x 400 meter w/ 30 sec rest

Treat each set of 3 x 400′s as if it were a separate workout and a fast 3/4 mile. Complete all 400′s within a set at the fastest consistent pace you can maintain across all four 400′s in that set. The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.


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.


General programming REMINDER: 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.

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