CFCVE New Year WOD

Another great turnout last night for CFCVE Chulajuana. Eight dedicated runners gave up another night of vacation to get their run on. Here's the recap:

We had a slow easy warm up and stretch inside the box. Then spent about 20 minutes working on our running form. Specifically our footfall and length of our gaits using jump ropes, one of the most effective drills in my opinion for illustrating how ineffective a heel strike is, and how fatiguing it can be to not let your heel tough the ground at all.

We had a lot of fun last night turning our speed workout into a relay race. We broke up into groups of three ( coach Sal was thrown into the mix to complete a third team). The workout was:
8 x 200m
The rest was equivalent to the amount of time it took the other two teammates to complete their interval and get back for a hand off.

A scheduling note: There will not be a coached workout this Saturday January 1st. I know you all are DYING to start the new year off on the right foot ( minus the heel strike) So here is a "Take Home Assignment" I'd like everyone and anyone to run on their own.

If you are training for anything shorter than a 5k ~ 30 minute Tempo run at 85% race pace
If your race or desired training goal is a distance between 5k and half marathon ~ 50 minute tempo run at 85% race pace
If you are training for anything over a half marathon~ 70 mintute tempo run at 85%

Happy New Year! We look forward to seeing a HUGE group of newly resolved runners plus our founding members next tuesday January 4th at 6PM
Coach Aubyn

CrossFit Chulajuana is Ghetto Fabulous

Well I hope you all had a wonderful Christmas. I ate and drank everything in sight this weekend. But I had great time and I am ready to get back to biz-nass this week!

Many of you completed the 15 minute TT and emailed me with your results...here is what was reported in. Those of you ran it and haven't emailed me please do so in the next day or so. I am keeping an excel sheet of your performances.

Sheree: 1 5/8 mile ( track )
Barry: 2 1/4 mile (track)
Shirley: 1.3 miles uphill ( corral canyon)
Ralph: 1.79 miles
Brian K : 2.3 miles in vibrams in an abandoned parking lot in freezing cold New Jersey on Christmas morning ( now that's dedication)
Aubyn:( I told you I would run this) 2.1 miles on a muddy, rocky and wet "rolling" trail with my dog

We are going to do a "Team" based workout tuesday night. So let's try and get a big turnout. Bring a friend, bring a spouse, bring a family member in from out of town. We will be running relays in the adjacent parking lot . Shirley said it best. Crossfit Chula Vista is " Ghetto Fabulous" so who needs a fancy track?!

Coach Aubyn

CFCVE recap and Christmas WOD

What an amazing turn out! I thought I might see just Shirley and Ralph ( considering those two are the only ones in town and are registered for fast approaching races) but we had a total of 8 runners tonight for our 6 x 400m repeats. Way to be true Crossfitters. Tough enough to run during a monsoon!

Just to recap. The group ran (6) 400m repeats with 90 seconds of rest during intervals. Some people had a pace they were told to run based off of their McMillan Calculator stats. Others were told to run first interval at a quick pace, but a pace they were confident they could hold for all 6 rounds. We then asked them to hit that time or as close to it as possible for each interval. I was really impressed with everyone's pacing skills. Many people were within a second or dead on their times for each interval. Impressive, especially for our first pacing drill. I think there is a lot more to running than some people may think. These runners not only had to concentrate on form to stay "upright" in a dark, wet, parking lot but they had to do the math on their splits. Pacing is an important "skill and drill" as the best runners have the most consistent pacing and rarely do any of them need a watch to be able to tell you what pace they are running at.

There will not be a coached session on Christmas Day! But here is the WOD that I'd like you all to complete over the weekend.

15 minute time trial MAX EFFORT

Grab a watch and pick a route. Make sure you have your music playlist set as you don't want to be fiddling with anything as you run except MAYBE water. But seeing as how it isn't going to be 9o degrees don't even bother carrying it. I want a maximum distance you can cover in that time. And, if you can please email me by Sunday night with your results. ( distance covered and chosen terrain i.e. flat road, rolling hills, rocky flat trail, etc). This sounds easy, especially for those of you training for a marathon. But I want you to make it burn. You should almost be falling down at 14:59. If you don't say in your head at least once while you are running " Aubyn is a huge bitch" then you are not running hard enough.

If you don't run with a Garmin then either drive the route in your car, use gmaps, or map my run for your results. Those of you who are road racing, please do this on the road. Those of you signed up for a trail race or are interested in trail racing. ... hop on a trail. IMO I would find a flat one or two mile stretch of trail that isn't washed out too bad with the rain and haul ass!! I wanna be wowed. Hell, I'll even throw my hat in the ring and do this WOD as well.

Good luck. I know some of you are suffering from some sore I.T. bands and calf strains. Listen to your body. If you are sore at the start of your Time Trial then back it off. Don't be afraid to take a few days off to mend. But be proactive in your recovery. Be on the roller and the balls.

Merry Christmas!

Coach Aubyn

Tuesday

This Tuesday night we will be meeting again at 6PM. RAIN.. or no RAIN!!! For those of you who are registered for races in early 2011, you need to get used to running in this CRAP!! So might i suggest getting some good rain gear and start trying it out at our WODS? You never want to try anything for the first time on race day!.

Tomorrow night our WOD will be:
6 x 400m

This is going to be a pacing drill..... If you have your Mcmillan print out please bring it. We will give you a time that you need to run all 6 intervals at. There will be a prize for the person who has the best pacing.

Again, bring a friend this is a free event for the month of December.

I will be at the box at 530. If you want to chat about anything please come early. We can discuss training, race goals, etc. If you are bringing a friend you might want to have them arrive early to have them sign the release.

Just a reminder there will not be a coached run on Christmas day. I will post a WOD for you to do if you'd like......Ralph and Shirley since you have upcoming races.... you HAVE to run...
sorry!!!!!

Saturday Morning Recap.

This morning we had a great turn out for our CFE WOD. We met at Salt
Creek Community Center, in the drizzle, for a 45 minute tempo run.
The course was hilly, in fact it was uphill for the first half! But
that made the turn for home all the more sweet! Some people expressed
concerns that they weren't sure they'd be able to run for 45 minutes.
Having not have done a whole lot of running just Crossfit workouts.
We told them to be prepared to be amazed. That they'll be surprised
at how strong they actually feel thanks in part to all the
Crossfitting they have been doing. Sure enough, not one person
walked. Not even on the steep hills. The pace they held was
determined by plugging in their 5k TT into the McMillan Calculator
and using their tempo run time. This run was a huge confidence
builder for everyone. Some claimed they had a talk with God at one
point but no one thought about quitting because they knew they were
tough enough to finish. And when it was all said and done everyone
agreed that they were surprised that they were able to complete the
run and at the pace they were asked to hold.The rainy weather, which
we thought would deter people from showing up, actually felt nice on
the rosy red cheeks of runners. We had great feedback on the route,
everyone thought it was a beautiful place to run and a challenging
course. We are proud of each and every person for showing up when
they could've chosen to finish holiday errands or to stay in bed on a
rainy morning!

If you haven't done so already either use gmaps or "Map My Run" to
figure out what distance you covered. And if you could email me that
info for your record that would be much appreciated.

Here are some individual goals that we have going on with some of our
CFCV family members:

Brian Kennedy: Carlsbad Marathon - January 2011 HIS FIRST FULL
MARATHON IN VIBRAMS!!!!! This is going to be an amazing accomplishment

Ralph Otto: Huntington Beach Marathon - February 2011 his first full
marathon post knee surgery. He's lost 30 lbs in just a few months by
crossfitting and eating paleo. His goal time is 4:30

Shirley Metz: Decided her first race EVER is going to with "Big Baz."
She signed up for his 15k trail race on January 22nd it takes place
off the Ortega HWY over tough terrain at 3500ft http://
www.bigbaztrailraces.com/

Theresa and Robin: San Diego Rock and Roll Half Marathon in June a
great local race. We are hoping to get more people interested in running

Sheree Scott: wants to run the entire Coronado Bridge run in May. No
walking up the hills. She could do it this afternoon if the bridge
was closed for traffic

Adam Brenner: Getting his 2 mile time down to a kick ass pace

Jason: He has a master's Crossfit event he is training for. Anyone
seen Jason around? He's the 50 year old guy that can kick the ass of
90% of men 30 and younger

******** We will be meeting up this tuesday night at 6PM at CFCV. We
will be working on our pacing by running some longer intervals.

Sat. 12/18/10 Tempo Run.

Hey Everyone:

Just a quick check in. Tomorrow Morning we are going to meet at the
Salt Creek Community Center ( in the parking lot located at the
intersection of Woods Drive and Otay Lakes Road) at 8am. Our WOD
tomorrow will be a 45 minute tempo run. I will have a copy of the per
minute mile pace I would like to see you running at. Again, this is a
free event and you are welcome to bring a friend. We will do a quick
stretching warm up and get on our way hopefully by 8:15 to you can
all be done and on your "merry" way by 9am.

A few reminders:

1. If you don't have a watch, I would highly recommend getting one.
They are so super cheap at target and are probably the most effective
training tool a runner can own.
2. Bring a bottle of water. I'd like to see you all getting used to
carrying a bottle during your runs. ( shirley since you are a
training for a trail race either run with a bottle or your Nathan or
both for practice)
3. Ralph especially, I would like to see you try out some race
nutrition tomorrow like a GU or a Honey Stinger. I will have a few on
hand if others would like to try them out on their tummies.
4. Dress for the weather. It will be chilly and might rain. Nobody is
going to melt I assure you!!!! So don't let the weather be a deterrent!


Anyone who shows up to run during this busy time of year in bad
weather earns a free pass from me. What that free pass gets
you....time will only tell!

I look forward to seeing all your smiling faces in the morning. If
you need to reach me my cell # is:

Best,
Coach Aubyn

CrossFit Chula Vista Endurance.

CrossFit Chula Vista Endurance is meeting at Salt Creek Community Center (Otay Lakes Road & Woods Dr) on Saturday at 8 am for 45 minute tempo. Bring H2O bottle race nutrition a watch and a friend. Rain or shine come prepared.
Coach Aubyn

interesting video on barefoot running

In the beginning

In the beginning, there was CrossFit. But that was not enough for some. They needed more. So, now we have CrossFit Endurance. And, CrossFit Chula Vista Endurance. Meant as a supplement to our daily CrossFit WODs, we will be posting the CrossFit Endurance WODs and looking to compete in local and regional events. Welcome.