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Weekly WODs: May 9-15, 2016

May 8, 2016

Welcome to the second week of endurance WODs for 2016! During the next two weeks you will see a few 100%, single distance efforts. The idea for these runs is to establish a “baseline” from which you can judge improvement. The baseline also helps determine pacing goals as we move forward in workouts.

General programming: 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 and Thursday intervals: Alternating between short and long interval workouts. We will meet on Thursdays only through Memorial Day and rotate locations between the Belmont Lakefront and the NEW Montrose Track facility. Tuesday’s will be “on your own” until after Memorial Day when we hope to add this class to the schedule.

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.

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 not meet as a group on Tuesdays, but you are encouraged to complete the workouts “on your own.” Email Coach Mark with questions at

I. 4 x 400 meter w/ 2 min rest

Rest 2 mins then,

II. 4 x 400 meter w/ 60 sec rest

Rest 2 mins then,

III. 4 x 400 meter w/ 30 sec rest

Treat each set of 400’s as if it were a separate workout and a fast mile. Complete all 400’s within a set at the fastest consistent pace you can maintain across all four 400’s in that set. When finished with each set record total time (subtracting rest). The goal for the day is to maintain the same total time for each set, even though the rest is decreasing.


Endurance will meet Thursday at the Belmont Waterfront location at 7:00 p.m. All workouts will be scaled for anyone new to endurance.

** SCALED OPTIONS WILL BE AVAILABLE – I will have several options available for the group. The posted WOD is suggested for those training for a fall marathon or other intense endurance event.

4 x 200 meter w/ 30 sec rest
3 x 400 meter w/ 60 sec rest
2 x 800 meter w/ 120 sec rest
1 x 1600 meter DONE!

Record total time, subtracting rest.

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