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Weekly WODs: June 29 – July 5, 2015

June 29, 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.

Tuesday:

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

ALL workouts will be scaled!

4 rounds:
1200 meter run (tempo), 30 sec rest
400 meter run (sprint), 3-4 mins rest

Level II (10 miler/half marathon): 3 rounds
Level III (5k/10k): 2 rounds

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 mark@crossfitdefined.com.

5000 Meter Individual Challenge

Working as an individual, you must accumulate 5,000 meters by running any number of the following distances: 800, 400, 200 and 100s. Each distance must be run at least twice, except the 200 and the 100, which must be run 4 times each. YOU MUST REST 20 SECONDS EVERY TIME YOU RETURN TO THE START LINE.

Sunday:

Endurance will NOT meet this weekend at CrossFit Defined Lincoln Square at 8:00 a.m. for our Indoor Endurance. Happy Independence Day everyone!


 

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.

Thursdays – on your own training. This is a great time to use the Facebook group to grab a few friends to train with.

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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