Want to improve your speed? Need to start training for an upcoming race? Just looking for a few extra endurance WODs to supplement current goals? Join us for the following Endurance WODs.

These are to be done in your own time and are not coach led. Ask a coach if you have any questions about the WODs and he/she can give you come guidance. We’d love to get an Edurance team together to register for the Spinx Runfest 2014!  There is something for everything level in October! Start training! 

1. Crossfit Endurance = Crossfit workouts AND Endurance workouts. Do not skip either. 3-6 Crossfit WOD’s a week, 2-3 Endurance WOD’s a week. If you can only do two endurance WOD’s always skip Long Interval.
2. Legend: SI = Short Interval, LI = Long Interval, RPE = Rate of Perceived Exertion (i.e. run at 80% RPE, or what you think is 80% of your max effort), until form / pace deteriorates = when you are 3-5 seconds slower, you are done. when your feet slap, shoulders sag, head bobs, you are done.
3. Our suggestion would be to put your Short Interval on Tuesdays, Long Interval on Thursdays, and your Time Trial or Tempo on the weekends. We WILL begin scheduling some weekend group runs on Saturdays and Sundays and try to accommodate the maximum amount of folks so keep your eyes peeled for that.
4. PLEASE ask questions. This program is a beautiful and simple way to perform better at Crossfit and get a few finisher medals along the way. It is extremely flexible so you can fit it in your schedule and who knows you might even have a little fun! So ask if you have questions / concerns!

http://youtu.be/EIynnQfUoMg
“Baseline Week” 7/13 – 7/19

WOD #1: 200 meter max effort. Mark your time. Rest up to 3 times your time (1:00 dash = 3:00 rest).

400 meter max effort. Mark your time.

WOD #2: 800 meter max effort. Mark your time. Rest up to 3 times your time (4:00 dash = 12:00 rest). 1

mile max effort. Mark your time.

This week is structured completely different than all future weeks in order to establish brand new

baselines. It is important to have these baseline times in order to compare all of your distances.

Week 2: 7/20 – 7/26

Si -: Repeat 200m, recover 2:00 until form/pace deteriorates

Li -: Repeat 800m, recover 3:00 until form/pace deteriorates

Run : 2 miles TT

Week 3: 7/27 – 8/2

Si – Run (THU): Repeat :60 on, :60 off until form/pace deteriorates

Li – Run (TUE): 2 x (5:00 on,4:00 off, 4:00 on, 3:00 off, 3:00 on, 2:00 off)

Run (SUN): 3M @ 80% RPE – tempo

Week 4: 8/3 – 8/9

Si – Run (TUE): Repeat :90 on, :60 off until form/pace deteriorates

Li -Run (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

Run (SUN): 5 miles tempo at 70% RPE

We will plan on having a group run for this 5 mile run followed by sign ups for the Spinx Run. The

cheapest prices are available through 8/15 and we want to have a test run right before so everyone is

comfortable with where they stand. You need to sign up before the 15th

the various distances.