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Weekly WODs: September 28 – October 4, 2015

September 27, 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!

Partner WOD:
45 min “As Far As Possible”

Working in teams of two, accumulate as many meters as possible by using the following distances. Each partern must run each distance at least once. Mix and match distances as needed. Only one partner can work at a time.

200 meters, 400 meters, 800 meters, 1000 meters

Team with the most meters, wins. If you are doing this workout on your own, scale to 25 mins.

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 1000 @ race pace w/ 1 min rest
Rest 2 min
2 x 800 @ 80-85% effort w/ 1 min rest
Rest 2 min
2 x 400 @ consistent all-out effort w/ 1 min rest.

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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