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Weekly WODs: August 17 – 23, 2015

August 19, 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!

12 x 400 meter w/ 30 sec rest

This workout will be scaled for all levels. We’ll be seeing this workout repeated every other week, but with decreasing amounts of rest. This workout is all about pacing. You need to identify and maintain a pace that you can hold across all 12 repeats. Over the next few weeks you will test that pace against less and less rest.
Record fastest and slowest 400.

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.

2 x 1.5 Mile Time Trial

This is an all out 1.5 mile efforts. Remember that when we talk about all-out efforts that doesn’t mean that sprint until you fall apart. It means the fastest overall effort for 1.5 miles. Consider starting off strong, backing off for a quarter mile, then ramping up for a strong finish.

Sunday:

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.

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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