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Weekly WODs: August 24 – 30, 2015

August 24, 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!

Work to keep all intervals across the same distance the same. Half distances should be within 2-3 seconds of the next highest interval distance (your 100m time should be 2 to 3 seconds of your 100m times in the 200m, etc.). Tonight is a time to focus on pacing!

Rx: 5 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled I: 4 x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

Scaled II x (100m + 200m + 400m), rest the same amount of time it takes to run the interval

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

Try to keep each interval between 3 and 5 seconds of one another. This is about pacing across distance so don’t go out too hard, nor should you “bag” the first one and go too slow. Look for a moderate pace across all intervals.

Ultra: 4 x 1200m, with 3:00 rest between
Long: 3 x 1200m, with 3:00 rest between
Short: 2 x 1200m, with 3:00 rest between


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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