Christmas Eve CFE

CFE will be holding a workout on Christmas Eve at 8am. If any CFCV members are looking for something to do, please feel free to jump in on our WOD. We will be running just over 3 miles of trail ( some may do the loop twice). We are meeting at the "turnout" on Otay Lakes Road at the Upper Otay Lake Dam.

Directions:

Otay Lakes Road East
The road will become a 2 lane highway
about 1 mile past Salt Creek Community there will be a turnout on the left-hand shoulder and a yellow gate with a road leading up a steep hill. You can either park on the shoulder or if the gate is open drive up the road and park where the fisherman park just over the hill.

*** Please USE EXTREME CAUTION when turning left into the shoulder area or up the hill. People coming the other direction on Otay Lakes Road will be coming around a blind corner, and usually speeding so just be very aware of this section of road please. ( this is not the road we are running on by the way...not to worry)

We will run a flat trail in a really pretty meadow. The distance and terrain is perfect for all levels. And again, everyone is welcome.

CFE for Wednesday 12/21

Hey Ladies:

We will be meeting at CFCV for our wed morning WOD at the usual time 9am. Just so you know CFCV has some babysitters lined up for $2 a child so don't let lack of childcare be a deterrent. We will be running 12 x 1 minutes in Scobee Park.

Tuesday December 20th CFE

CFE for tonight ( tuesday) will NOT be held at EHS as they won't have the stadium lights on. We will meet instead at Sunset Park in Eastlake Greens at our usual time ( 6pm). We will be running 12 x 1 minute intervals with one minute of rest in between.

~Coach Aubyn

CFe for Saturday , December 16th

We will be meeting at Marisol Park in Rancho Del Rey at 8am

Location Link

http://sdplaygrounds.com/chula_vista/marisol_park.html

We will be running "3,2,1." Some of you may only be doing the first half of this workout. This is a hilly course. All road. Please bring water, a watch, and plan on 60 minutes for half of the workout or 90 for the entire WOD.

~Coach Aubyn

CFE for December 13th

We will be meeting at EHS at 6PM. We will be running the crowd favorite " Death by 10M" a short and sweet workout. Make sure you dress for weather. We will run even if it is raining!!

~Coach Aubyn

Saturday December 10th

Tomorrow morning we will be meeting at the otay lake boat launch at 8am to run either a 5k trail or 10k trail. Length you run is my call. Please come prepared for cold weather, you may even want some gloves. And may i suggest having a hand bottle of water with you.We will be joined by several runners from CrossFit Invictus. When you enter the parking lot make an immediate left hand turn and park near the single port-john at the start of the gravel road ( near where the mass grave is) kidding

Here is a link to the location. Essentially go down Olympic Parkway past the visitors entrance to the Olympic training center. Make a right at the light for Wueste Road. Continue on Wueste for about 2 miles and parking lot will be on your left

http://maps.google.com/maps?q=32.617183,-116.93367&ll=32.616388,-116.928563&spn=0.010248,0.021136&sll=32.755283,-116.874256&sspn=0.310882,0.728448&num=1&t=h&vpsrc=0&z=16

December 6th

Hey Everyone:

Just a reminder that tonight we will be meeting at EHS to run 3 x 1 mile repeats Following the WOD we will be gathering at Tacos y Tarros for our Christmas get-together. Don't worry about going there sweaty, the place is never packed. I'm sure we can have a whole side to ourselves. PLease know that you may bring anyone you'd like. We won't make it it a late night, just maybe an hour or so to chat, i have some things I'd like to share with the group. Spouses, family, friends, are welcome. Hopefully we'll see lots of you. Those of you arriving clean and showered don't stand too close to the smelly tuesday night runners!!

CFE for december 3rd

Tomorrow morning (saturday) is a big day for CFE. We will be conducting our 5k Time Trial at CFCV at 8am. This is the foundation from which I can build a training program for you, assess your gains or losses etc. Please make every attempt to be there. Some of you I have asked to stick around late to talk about training goals. Some of you this will be your first WOD with us, don't be scared. If it takes you all day to run the 5k then it takes you all day...no time limit and you will only improve! See you in the morning!

~Coach Aubyn

CFE WOD for November 29th

Cfe for Tuesday night:

We will be mixing it up and meeting at the Salt Creek Clubhouse at the bottom of Clubhouse Drive in Eastlake trails. We will be running quarter mile hill repeats.

CFE for saturday 11/26

Hoping we have enough people in town to pull this off tomorrow! We'll be meeting at Mountain hawk Park at 8am to hold a 10K Time Trial. This will be run mostly on the road. I will modify the WOD as needed for those of you recovering or just getting started. Please bring a water. And we will meet on the basketball court to warm up.

~Coach Aubyn

Turkey Day WOD

Hey Everyone!

If you are looking for a way to work up a good appetite for your big dinner, then join us for our very casual "Turkey Trot." We will be meeting Thanksgiving morning at 830 in the Salt Creek Community Center parking lot located at the intersection of Woods Drive and Otay Lakes Road. We will have a a rolling course of just under 4 miles mostly groomed pathways and a little bit of road.. All are welcome ( out of town guests, family, pets, kids, members and non members, walkers, joggers, baby strollers...come on you know you need to get away from the cooking and dishes for an hour!!!). See you there.

~Coach Aubyn

CFE for Tuesday 11/15

Who's ready for some short sprints tonight?! 150m x 10 see you tonight at 6 under the lights at EHS. Those of you who are tapering for the PCTR you will make this an easier effort with less repeats. And if you chose today to close out your Paleo Challenge, then please...consider taking the night off. Unless you have had several hours of rest in between efforts!

Saturday 11/12 CFE WOD

Ready to meet some of the other CFE runners here in San Diego?
We will all be meeting with the CF Coronado team, INvictus, Mission Gorge & Counter Culture to run 4 miles on the beach ( rain or shine)
Please feel free to invite a friend or two
We will meet at 715 at CFCV to carpool to the wod.

~Coach Aubyn

WOD for 11/9

Okay Mother Runners. 1200m repeats tomorrow morning( wednesday) around the fake lake meet at Eastlake Shores. Meeting at 9am at CFCV and we'll warm up as we walk/ jog up to the start.

CFE WOD for Tuesday Nov 8th

Tuesday night (6pm) we'll be under the lights at EHS for "tosh"

CFE for saturday 11/5

Saturday morning we will be meeting in the parking lot at Salt Creek Community Center ( intersection of Otay Lakes Rd and Woods Drive) at 8am to run a 4 mile loop. This is a rain or shine event. And if you are planning on running the PCTR i would love to see everyone out there with their race gear on.Try out your shoes, get them broken in and have a hand bottle for water, get used to running with it now so it doesn't make you crazy during your race!

Cfe for Nov 1st and 2nd

We will be running 6PM tuesday at EHS and Wednesday morning at 9 at CFCV.

6 x 400m

Saturday 10/29 Fearless

Just a reminder that I will be at the Fearless 5k and Tri this this weekend representing CrossFit Endurance.... So that means there will not be a coached grouped session. For those of you who are not racing this weekend, please run a 5k time trial on your own. TT means all out effort. So hit the course by CFCV or run the Bonita Golf Course and please message me your times. Good luck to everyone racing. Don't "f" it up!!

Tuesday night 10/25 CFE

Hey everyone. We will most likely have the lights on at the track tomorrow night! YAY. So we will meet at 6PM. Plan on a long warm up and lots of drills followed by our WOD 8 x 200m ( 3 minutes of rest)

saturday morning 10/22 Otay Truck Trail

I've waited as long as i could to tell you what the WOD is tomorrow. Many of you know this course, none of you particularly like it. I've heard it called the Bataan Death March of CFE WODS. ( i think i actually said that). Tomorrow morning we are doing the Otay Truck Trail. You better eat really well today and hydrate and come prepared tomorrow morning with GU and hydration. We will be meeting at 8am.

I should state that you are crazy if you think you can do this without hydration. Don't even attempt to push me on that issue. And don't think you will be drinking out of my bottle when you finally decide I was right and you are too thirsty to go on. I will leave you to fight of the buzzards to teach you a lesson.

Directions: take Otay Lakes Road east, towards Jamul. Drive around the lake, pass the skydive school along the curvy highway until you reach Pio Pico Thousand Trails Campground. There is a parking lot on your left, please park there. We will get underway by 815 and most of you will be done by 10 at the latest

24 Hour Toys for Tots Charity WOD

We are very excited to announce that CFCV Endurance will be teaming up with the 4 other San Diego CFE teams to complete a 24 hour WOD to benefit Toys For Tots. The event will take place at CFCV beginning at 7PM on Friday December 2nd. Participants will pick either running, rowing or cycling to do 10 min on/50 rest for 24 hours. Our affiliate as well as others will then, for 24 hours be a drop off station for Toys for Tots. I already have the names of 6 people from our team who want to participate. Please leave your name in the comment section if you are interested.

CFE tuesday October 18th

Ok guys. This will probably be our last track session for 2011 unless someone would like to pay the $100/hr fee to have the lights turned on. Not to worry though. We trained in well lit spaces all winter last year and we were all pretty fit and fast!! We will be at EHS and starting at 6PM SHARP!! get there early if you can to get warmed up. We'll be running 4 x 800m

saturday morning 10/15 CFE

saturday morning we will be running 6 x 2 minute TT with 4 minutes of rest in between. These 2 minute "bursts" will be all out efforts. Many of you need to find your SPEED gear. again, we will be running at the track and our meeting time is still 7am

CFE for saturday 8/15

Saturday morning CFE. We will be meeting at EHS track at 7am. This is a WOD designed specifically for all of you running races 13.1 and shorter. Anyone racing longer than that, well you're in luck. This will count as your 3rd CFE workout for the week....because we will also be running Sunday morning up at Cuyamaca.

Wednesday 9am CFE 10/12

wednesday morning CFE. We'll be running "TOSH" remeber this rule of thumb....if the WOD has a name, it's brutal. But I know you all are capable of meeting the challenge. And i know you don't come to me for that feel good hugging love love coaching crap.

CFE for 10/11

this one is going to hurt. I won't lie. Ran it once and had a serious conversation with God on the back side of the track. 1200m repeats. how many? guess you need to show up and find out. 6pm tuesday Eastlake High School track.

Saturday 10/8

CrossFit Chula Vista Endurance is pleased to host the first ever CFE-SAN weekend WOD. And what better way to kick it off but to take everyone up our beautiful Mt. San Miguel this saturday October 8th at 7am.

Mt San Miguel is a technical single track trail ascent and descent with an 8 degree grade for apx 2 miles one direction. The best recorded time we know of on the ascent is 32 minutes. We'd love to see someone try and beat it. This is a tough course even for the fittest of people. The views are amazing, so a camera is highly recommended. So is water, as some mornings it can get pretty hot out there.

directions:

"h" street turns into Proctor Valley Road
turn left at "Coastal Hills" ( you will be turning into a residential area)
go about a half mile and turn right onto Butterfly Court

Butterfly Court is a Cul De Sac that we always park and meet at. If the cul de sac is full you may turn left and park along the edges of the road

We will be leaving at 715 from the cul de sac to walk up to the trailhead. So don't be late.

CFE tuesday

Help us celebrate coach Melissa's bday tonight at 7pm. We'll be running tonight in Scobee Park at 6PM & directly following the WOD we can shower Melissa with some love and enjoy a piece of chocolate cake!

Wednesday morning we will be running 1 mile repeats on that oh so lovely course around CFCV.

Don't forget that this weekend our CFE team will be hosting a combined affiliate WOD at 7am. We will have runners from CrossFit Counter Culture, CrossFit Invictus, CrossFit Coronado, and CrossFit Mission Gorge. We will be running our Mount San Miguel. Meeting at our Butterfly Court parking area just off Coastal Hills and Proctor Valley Road at 7am. Any and all guests are welcome. This is going to be a big event so please come and show these other affiliates how tough we are on hills!

~coach Aubyn

Hey CFE-ers. Just a reminder that tomorrow's saturday session has been rescheduled and will now be held Sunday morning 10/2 at 830 a.m. We will be meeting at the Starbucks San Miguel Ranch in the Albertson's shopping center.

Saturday morning I will be at CFCV helping with the Paleo Challenge baseline WOD. I highly encourage all of you to bring your $10 buy-in and get your score on the board. This is going to be a fun 45 day event with lots of encouragement and challenges within challenges. We will have prizes and get-togethers and if you are too cool to participate you just may miss out on a lot of fun!
If i get time tonight I will make a big batch of Pumpkin Muffins for all of you who attend.

~Coach Aubyn

Tuesday night CFE we will be running timed intervals with varying rest periods 6PM EHS track.

Wednesday morning group, it's your turn to run the 64 x 50m WOD. Meet at CFCV at 9am.

Saturday we will not be meeting to run in order to allow you all the opportunity to complete your baseline WOD at CFCV for the Paleo Challenge.

Sunday, we will be running at 830am. Stay tuned for the meeting location for that WOD.

~Coach Aubyn

details for CFE WOD September 24th 7am

tomorrow ( saturday 9/24) we will be meeting at the Otay Lake Boat Launch at 7am. We will be running our favorite little single track 6 miler along the lake. This is essentially a 10k trail Time Trial. So I am expecting fast , hard efforts. Please be ready. Leave your excuses at home. Be hydrated, bring hydration, and make sure to have had something to eat.

Courtesy reminder, CFE DUES ARE DUE BY THE BEGINNING OF THE MONTH. It is now the 4th week of September and I still don't have dues from some of you. Please don't make me chase you up for these. I show up ready to coach and give you my all, and when i have to nag about your fees i get pissy!!! You don't want to get me pissy before a run WOD.
Also, this is the last month that people may join for the rate of $25. Beginning October 1st anyone who has never been a paying member of CFCV CFE will have to pay $39.

See you tomorrow morning!

~Coach Aubyn

Noble Canyon Wrap Up

Back in the Spring Sue and I started talking about maybe training for the Noble Canyon 50k in September. We had both been struggling with some injuries, but felt that if we trained right, and didn't put too much pressure on ourselves we could sign up for the race and just see if by race day we would be healthy enough to run the damn thing.

July 1st came, the opening day to register for the "Sell Out" Noble Canyon and we took a leap of faith and a few shots of tequila and hit the "Pay Now" button on the registration form. A few more shots of tequila and I had somehow convinced Maggie it was a good idea. By morning a received an email from Ralph, saying " what the hell" and it turned out he had snuck in a registration as well. A few hours later i got a call from one of my best runners, Brian, asking how I was doing and wondering what we had on schedule for the week. I mentioned the race sign-up and Ralph's surprise sign up and Maggie getting preyed upon to take the challenge and minutes later...Brian was an official competitor!

Once my hang-over cleared I held a meeting. We discussed the race, and its many perils. Noble Canyon is full of " Peligroso" and shouldn't be entered into lightly. This conversation was taken to heart as all 5 of us pulled together to train and support one another over the summer.

Saturday was race day. We all agreed that above all we needed to have FUN. and man did we have fun. We cheered for everyone ( thanks to maggie's lead) we discussed plans for a Vegas trip. We laughed at inside jokes, we had math problems, and scavenger hunts, and Lord knows what else to keep our minds off of the magnitude of what we were doing. At the end of the day we all finished. And we didn't just finish. We finished strong. Ralph, after scoffing at a mention of half marathon on the trail last Spring was now an Ultra runner with his first race done in just over 7 hours. Maggie, Sue and I were all in the top 20 women. And Brian, well he glided along into a top 3rd finish overall.

It was such a pleasure and an honor to be at the helm of this race prep. These four runners have become very close friends whom I would trust with anything. They have taught me so much, all with their own unique differences in how they approached the same challenge. They are exceptional athletes and proof that the best runners are mentally tough. Running is not for the weak of mind, especially not Ultramarathoning. And there isn't a wimp among this group.

We had fantastic support and loved all the messages of encouragement and congrats from all of the other CFE members and CFCV members. Thank you. Rick, Sal, Melissa, Dave, Amaris, Britt...thank you for the support within the box for our strength and conditiong days. We were so happy to have Tara and Maryann waiting for us at the finish.They drove all the way up to the race course just to see us finish with a cooler full of congratulatory snacks! And we had great support from our two "Crew Dudes." My Dad, a Western States sub 24 hour finisher and Maggie's husband, an Olympic Strength and Conditioning Coach.

I know I have said it before, but it stands repeating. Those of you who feel like your training or life is missing a little extra spice...sign up for something EPIC. Challenge yourself. Set a goal and work to achieve it. The feeling once you do it is irreplaceable and worth every ounce of sweat!

Endurance for 9/13 & 9/14

OK just a reminder, this week is the 1.5 mile Time Trial!!!! This run will mark the official end of our "CFE Clean Eating Challenge." Two opportunities to test...Tomorrow night at the track and Wednesday around the lake. I will then post the the old results vs. the new results...and then we take a vote on who we each think has shown the hardest work and the most improvement.

Just a reminder, that in order to win or to vote on the "Clean Eating Challenge" you must be a current member of CFE.

Also, A reminder that this is your last month to join CFE at the current rate. Starting October 1st the fee will be raised to $39 for all new members.

Saturday we will not be holding a CFE workout as Fight Gone Bad will be held at the box!

post labor day training opportunities

CFE programming info for the first week of September. #1 the 1.5 mile time trial will take place NEXT week. #2 this tuesday night we will be running the lovely 64 x 50m on the turf. Great way to work on your form #3 Wednesday morning we will be running the hill repeats everyone tried to skip last week. #4 Saturday we will be running 1.5 mile repeats at Montevalle Park at 7am. #5 If you'd like to Run Otay Truck trail Labor Day morning we will leaving out of Pio Pico at 6am

CFE for August 31st

Wednesday morning meet at 9am at CFCV for hill repeats!

CFE for Tuesday 8-30

CrossFit Chula Vista Endurance will be meeting tonight at EHS track at 6PM. We will be running a one minute "ladder"

CFE for Saturday 8/27

It's that time again...Mother F-er Miguel ( as sue calls it)

We will meet at the corner of Coastal Hills and Butterfly Court in the Bella Lago neighborhood of Chula Vista ( 91914) at 7am. This is an open event, as all our Mt. San Miguel Wods are.

Bring a bottle of water and a GU or something to eat or replenish you. Perhaps even some accelerade or some other type of sports drink. We've seen a lot of people need something at the top of the Mountain to feel better. This is a TOUGH, but short climb. Don't do this if you have bad knees. And you better make sure you eat something before you show up or you won't make it.

Bring a camera, views are amazing and dress for heat. You're gonna sweat half your body weight in under an hour.

Coach Aubyn

cfe for wednesday 8-24

meet at 9am at cfcv we'll be running a TABATA in the park..barefoot. short workout. but one of the HARDEST wods I can throw at you

CFE WOD info for Saturday 8-20

Saturday CFE WOD. 7am at Mountain Hawk Park. We will stretch, Drill, and discuss some news, events and wod strategy.Time Trial will start at 730am.


Address for Mountain Hawk Park:
1475 Lake Crest Dr
(between Olympic Vista Rd & Rambling Vista Rd)
Chula Vista, CA 91915

The 10k TT will be mostly on surface streets although there is a soft path option if you'd like to take it easier on your legs and be safer with traffic. There are a few reasons why i pick trail runs. It is easier on your legs as it is a softer impact. Anytime a runner doesn't have to factor in cars who are not factoring in runners it's a good thing. And running some uneven ground strengthens your ankles, feet, etc which ultimately makes you a stronger runner.

TT stands for Time Trial. Which means " MAX EFFORT" so I suggest getting up early and having some breakfast. Really hydrate all day Friday and then be ready to go Saturday morning.

Please don't come with excuses as to why you can't run or why the run maybe a suckfest for you. Nobody "HAS" to run tomorrow. Being able to have the time, money and good health to be part of a running club is a blessing. Positive attitude is everything. I will taper the course to fit your fitness level if need be. I am concerned about your safety and longevity as a runner, so i will never ask you to do more than you can handle. That being said, if you have an injury or a concern please talk to me before the wod begins.

Those of you nursing injuries who miss the group ( Robin, Sheree, Allison, Amy T), please come around 7am if you'd like to see everyone off and cheer them back in. The Ultra Group, if you want to come out and use the time to stretch and get your head right for your training run on Sunday I welcome the company :)

See you all tomorrow morning.

~Coach Aubyn

A True Paleo Dining Experience

The physical and social benefits of CrossFit have been written about many times in this and other blogs, however one consistent drawback is the hassle we go through when eating out at a restaurant; seemingly every dining experience involves compromising our lifestyle by having a “cheat” meal or making substitutions to the consternation or downright ire of your server. That is all about to change; Alberto Mestre, the owner of Candelas Coronado, is partnering with Marc Homan of CrossFit Endurance to bring a host of Paleo friendly items to the menu, and I can tell you it is going to be great.

On Thursday I was treated to an entirely Paleo meal at Candelas Coronado (1201 First St, Coronado, CA 92118) – a beautiful location looking across the bay to San Diego. The chef, Eduardo Baeza, put together a series of dishes that were out of this world. The menu was:

A Salad of Hard Boiled Eggs, Asparagus, Artichoke Heart, Baby Tomatoes, Lettuce, Shredded Coconut and Raspberry with a Basil Vinaigrette Dressing

An Appetizer of Scallops, Smoked Salmon topped with Avocado marinated with Lime Juice, Onion, Jalapeño and Parsley.

Burritos filled with Chicken, Beef or Shrimp done with Peppers, Onion and Guacamole wrapped in thinly sliced Jicama served with either a spicy Habanera or a mild Chile Rojo Salsa

Chilled Soup made from Beef Stock, Avocado and a dash of Heavy Whipping Cream and topped with Green Beans and Almond Slices.

Crab Ceviche with Tomato, Onions, Cilantro & Jalapeño in Tomato & Lime Juice served in a half Avocado shell.

Duck Street Tacos done with Pineapple, Onion and Cilantro, with the traditional Corn Tortilla replaced with thinly sliced Jicama. This was complemented with a Nopales salad with Onion, Tomato in an Oil & Vinaigrette Basil dressing topped with bits of Charon (Fried Pork Rind).

Filet in Huajillo sauce with Bacon wrapped Baby Asparagus and Chayode topped with a Bacon, Asparagus, Cauliflower Mash.

Coconut Crème Brule made from Coconut Milk, Eggs, Shredded Coconut and a dash of Honey topped with fresh Raspberries and a spring of Mint. (No Picture)

Each and every item was exquisitely presented, tasted wonderful and Candelas is unbeatable for atmosphere. What does this mean for members of CrossFit Chula Vista Candelas’ has offered a 20% discount for gym members from now until September 18th, 2011. When you order let your server know you are from CrossFit Chula Vista then sit back and enjoy a wonderful dining experience without having to compromise your nutrition goals or fight with your server.

~Coach Rick

CFE for Wednesday 8-17

CFE wednesday. 1.5 mile time trial. Meet at 9am at CrossFit Chula Vista. Substantial warm-up and drills then time trial on the Eastlake Shores Loop.

We haven't done this since May. And since I am sensing a bit of slacking on the "Challenge" I would really love for all of you to retest this distance so you can compare it against your last effort. That way, if you hope to see more improvement, you still have a few weeks to work hard and get to where you want to be. Tuesday CFE-ers...you'll be retesting next week on the track.

For those of you who are new to the group. This is a really good "benchmark" time to have. Especially if you are associated with the military at all. The course is built for speed, and you'll be expected to run at an "ALL OUT" pace tomorrow. So make sure you come prepared to put up your best time!!

~Coach Aubyn

CFE for tuesday 8-16

Tuesday night CFE. We'll be at the track again. And we'll see if we can get those little Pop Warner Cheerleaders to give a cheer, we'll need it as we'll be running 1 mile repeats. *YAY* {insert visual of me shaking pom poms over my head}

CFE for Saturday 8/13

CFE will be meeting at Starbucks on the corner of Bonita Road and Central Avenue in Bonita at 7am. We will be running a 45 minute trail run on a really nice soft and partly shady trail that follows the perimeter of the golf course as it heads east towards Mt. San Miguel. Make sure you bring water, and some money for coffee afterwards.

CFE for Wednesday 8/10

Wednesday morning we will meet at CFCV at 9. We will be working on our POSE running and then do some 200m repeats.

CFE tuesday August 9th

Hey everyone. We are still planning on holding our CFE "track meet" WOD. 6PM at Eastlake High School. The workout will be:

1600m run ( everyone )
800m run ( everyone )
4x400m relay ( break into teams of 4 and each person runs one 400)
200m (everyone)
4 x100m ( teams of 4)

This WOD is WAAAAAAY more fun with lots and lots of people. So bring your friends. New CrossFitters who are looking to check out CFE this is a GREAT wod to see what we are all about. Everything is scalable to individual fitness.

See everyone on the track at 6PM sharp!!

~Coach Aubyn

CFE for Saturday 8-6-11

CrossFit Chula Vista Endurance will meet this saturday morning @7:00. We will be running a 4 mile"Negative Split". We will meet at The Woods Clubhouse in Eastlake, located just off Woods Drive behind the fire station that sits on Otay lakes Road.

CFE welcomes new members at any WOD. All workouts are scalable to each individual's fitness level, much like regular CrossFit! CFE fees are paid directly to coach Aubyn and must be done so in order to run with the group. The monthly fee is $25. People interested in the CFE program are entitled to two free sessions. We meet Every tuesday at 6PM, Wednesday mornings at 9am, and Saturday mornings at 7am. Meeting locations and workouts vary. Information for WODS is always posted 24 hours in advance both here and on our Facebook page.

If you haven't done so already...Please "like" us on Facebook. CrossFit Chula Vista Endurance!

Saturdays WOD

Hope everyone shows up Saturday well rested and ready to run! We will be meeting at the Otay Lake Boat Launch located on Wueste Road just south of the athlete entrance to the Olympic Training Center. We will meet at 8 am sharp in the parking lot near the restrooms. We will be running 8 miles on the road through Eastlake. The route will be given in the morning! For our new CFE members , I will have a shorter course to run on the road. Please bring water, a watch and nutrition for your run ... Goo or Honey Stingers , etc. Electrolytes are great, too! If you run the 8 miles please eat breakfast 90 minutes to 2 hours before the run. See you all in the morning!

Coach Aubyn

Tuesday WOD.

Last weekend was a HUGE endurance weekend for the members of CrossFit Chula Vista. We had members who took part in the Baker to Vegas Relay & The La Jolla Half Marathon. Great job, way to represent. Send us your pictures from your races if you can: crossfitchulavista@cox.net

Congrats to Sue Kopas on her completion of the Devil Dog Duathalon up at Camp P! And Congrats to Ralph Otto for his completion of his first trail race when he finished the Painted Rocks Half Marathon up at Lake Hodges.

We have lots of new faces thanks to our new wednesday morning session. Angie even came out and ran with us at Rohr park on Saturday. It was a HOT run. But so much easier to get done when there is a group of people to run with. Great job to all the CFE-ers who gutted out the WOD in the heat. We made a unanimous decision that the Saturday session will now start at 7am vs. 8am. Nobody wants to be finishing a Workout in 80+ degree seems.

This week is Holy Week and Spring Break for most of you. We will still hold our two weekday sessions but the Saturday CFE session will not meet due to the Easter weekend. I will assign a workout for you to do either before or after you eat your weight in ham and jelly beans. So please look for that towards the end of the week.

The WODS are being posted early on the CrossFit Chula Vista Endurance Facebook page. So if you haven't "liked" us yet....and you are the kinda person who likes getting the WOD info before anyone else....here's your reason to check us out.


Both of the weekday WODS will be held in Scobee Park. So if you are running late just trot on down to the big lawn and find us!

WOD info for tuesday April 19th: meet at CFCV 6PM. WEAR A WATCH!!!!
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

**** Anyone who shows up without a watch will face the consequences


WOD info for Wednesday April 20th: meet at CFCV 9am: We will be running in the park with shoes ON
12 x 1 minute intervals
30 seconds of rest in between intervals

Tuesday

Tuesday night we are running our 5k time trial. No pressure....But
Tara PR-ed by 6 minutes and Brian PR-ed by one minute. So bring your
"A" game. Make sure you eat and hydrate all day. And visualize! Take
a bit of time while driving or eating lunch or whatever and imagine
yourself running the fastest you have ever gone. The more descriptive
you can be the better. Feel the wind in your face, fee that hill
towards the driveway...and it feels way easier than you remember.
Start teaching yourself the practice of visualization. It really does
work.

Wednesday we will hold our very first weekday morning CFE training
session. We will meet at 9am. EVERYONE welcome. CFCV members and non
members. First two sessions are on the house. We will work on our
POSE running and finish up with the always fun "Death By 10 Meters"
WOD. Hope to see a bunch of you mid morning veterans there!!

~Coach Aubyn

Sat. WOD

We are pleased to announce a 3rd CFE training opportunity. Beginning Wednesday, April 6th we will hold a wednesday 9am training run. The WOD will be different from the Tuesday and Saturday workouts. Come check it out. First two workouts are on the house!


Great week so far for our endurance group. Tuesday night we held a 5k time trial. The 5k TT is used in CFE like the CrossFit Total is used in CrossFit to judge gains. We try and do a time trial every 60 to 90 days to judge improvements. Tara and Brian both improved their times. Brian ran our CFCV loop in 20:32 almost a full minute faster than his previous time. And he did this post marathon! Great effort Brian. Great pace. Tara improved her previous 5k time by 6 minutes!!!! That works out to be 2 minutes faster per mile. HUGE!!! HUGE HUGE HUGE improvement there! And she did this after only 90 days with the program. And I must say that both Brian and Tara kept very even pacing. Which is the trick. Their mile splits were consistent, within 10 seconds of each other. Good pacing is the mark of a great runner.

Last night CFCV Endurance joined forces with Invictus Endurance and ran a blistering workout. The WOD was held at SDHS Balboa Stadium. Marc Homan, CFE head coach, was in charge. The track, only a year old was paradise for our runners who are used to running in the wilds of Eastlake. Our WOD was:

5 minutes on all out effort
2 1/2 off
6 minutes on all out effort
3 minutes off
7 minutes on all out effort

I think we all found God at some point during the workout. I know at one point I felt like I was being dragged behind a team of horses. But we all survived. And we checked the box for "mental toughness." A HUGE thanks to Marc or "Homie" as he is better known for his great coaching. And special thanks to Nuno Costa for arranging the meet up. We will have to do it again. And hopefully they will let us host a Saturday WOD!

Here's what's on tap for this weekend. We will be meeting at the VONS in Bonita at the corner of Bonita Road and Otay Lakes Road. We will be running from the base of Otay lakes hill to the top ending at Bonita Vista Middle School.

3 x 2 mile hill repeat

( and because I am so sweet the hill is actually only 1.8 miles in length so don't say I never cut you breaks.)

This is a scalable workout. Perfect for beginners. So if you haven't joined in on a CFE Wod before come try us out. Beginners will walk/jog the hill once, and walk/jog down. More advanced will run the hill and walk down. The effort will progress in difficulty based on the fitness level of the participant not exceeding 3 ascents and 3 decents at all out effort.

Just a friendly reminder that Saturday is the first of the month. Don't forget your CFE dues.

Tues

What an amazing day yesterday for CFE! We had 5 members set new PR's on their mile. And just so everyone knows, "door to door" the one mile CFCV course is actually 1.1 miles. So the times would actually be a lot faster on a track.

Here is a recap of the WOD we call "The Beast"
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .

The way I briefed the WOD was to take the first mile slow, 2nd mile a bit faster. The run the 800 and 400 repeats at the pace that second mile was run. By that time everyone was adequately warmed up and after a few minutes to rest, stretch and get a drink of water they took off on their one mile time trial ( max effort). We had some solid performances yesterday. The weather was perfect and nobody backed down from this challenge. It took the group anywhere from 60 to 90 minutes to complete the WOD once all the rest elements were factored in.

We had some fantastic partnering which added to the success of the workout. Barry and Ron ran together. Both fast as lighting and very competitive. Jack and Jason teamed up and Jack did a great job keeping Jason from going out too hard so that he was able to crush his former one mile PR. And "The Ladies" ( Theresa, Sheree, Tara, and Robin) all did a great job at packing up and working off each other.

As a coach yesterday was my best day with the group so far. These people have learned so much about running, their form, pacing, and have gotten so fit and confident that those PR's were just amazing to see happen. Great job everyone! I also think that it was a good lesson on not underestimating one's own ability. So many people after looking at the workout were convinced they were going to flame out. But they ended up having a great day. A think a lot we learn from running transfers into real life.

Here is our schedule for the midweek workout. Tuesday night we will be meeting at CFCV to run a 5k time trial. Wednesday night our CFE group has been invited to team up with a few other San Diego area CFE groups to run a combined workout at San Diego High School Track ( Balboa Stadium). We will be meeting at the base of the Grandstands and the WOD begins at 615. Our group will be carpooling so we will meet at CFCV at 515 to leave promptly at 530. If you do not wish to carpool you can drive alone and meet us there. Just don't be late. Tardiness is punished with Burpees.

Here are the directions:

from 5 north
exit Pershing/ B st.
veer left towards B street.
at bottom of exit turn left
go under freeway
make a right onto 16th st.
drive up the hill pass SD City colleges parking garage and hook a right then a left into the back parking lot.
keep driving back back back, around around the stadium and park on the west side of the parking lot that encircles the track.

EVERYONE is welcome to attend the Wednesday night group WOD at SDHS. Friends, family, any members of CFCV who may be interested in seeing what CFE is all about this is a fabulous opportunity. The coach for the night is an amazing guy who handles most of all the CFE certs. He is a very accomplished athlete and a really fantastic teacher. I highly recommend joining us. Besides everyone knows that CFE has the most fun!

You may attend both tuesday and Wednesday night WODS. If you plan on carpooling please let me know.

Thanks,

~Coach Aubyn

Tuesdays WOD

Congrats to Robin for finishing her Whole 30 challenge. It's a tough deal to stick with, but such an amazing gift to yourself. You've inspired many others to try the challenge Robin. You look great and your stats have really improved within the CFE group!


Congrats to Brian on completing a TOUGH Los Angeles marathon run in a torrential downpour. 26.2 in 3:34 after sustaining a leg injury a couple of weeks ago and arriving late to race and having to start behind all 25,000 competitors!! Nothing like spending the first 10 miles bobbing and weaving your way through people in no rush to finish the race.


We have 3 people now training for the Rock n Roll Half marathon in June. Sheree, Theresa, and Robin are all signed up. Who else wants to take on the challenge? Who else at CFCV is signed up and wants to have an even easier race? Come out and try CFE. We are a fun group!!!! And any fitness level is welcome at any time. Remember that we offer two free sessions. And you don't have to be a CFCV to join.


Jason is officially registered to compete in the CrossFit Games Master Division. Pretty big thing to take on! But so glad he decided to do it. I can't imagine anyone else his age could be fitter than him.



Here is tomorrow night's wod. Better pack a lunch. It's gonna take the full hour to get done and will be grueling if you give me everything you've got!


2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .


Yes...I am totally serious with this workout and no I don't care if you hate me before, during, or afterwards. "What doesn't kill you makes you stronger."




~Coach Aubyn

Saturday WOD

First off...GOOD LUCK BRIAN! 26.2 in L.A. on Sunday morning. I'm predicting he will Qualify for Boston and maybe break the 3 hour mark!

No coached session this weekend. But that doesn't mean you are off the hook! The WOD can be done at your leisure this weekend. Sleep in, get up earlier, save it until Sunday afternoon...I don't really care!!

30 Minute Time Trial. MAX EFFORT. Meaning, by the end of 30 minutes your soul should be CRUSHED. Cover as much distance as possible. Have your ipod playlist dialed in. Email me with your distance covered please!! Don't forget to stretch and mash out sore spots!!!! You don't want to look all knotted up and sore like me.

And to answer your questions, as many of you are asking.....today's Crossfit WOD of 6 x 400M does not count as your Saturday CFE workout. SORRY! looks like you all just got a 3rd CFE ass burner for fun...thank Rick as I had nothing to do with it :)

~Coach Aubyn

Saturday Recap.

Great effort yesterday!!! Who thought that WOD sounded easy at first? And then by the end of the first round you wanted to jump out in front of bus?? Just a recap for those of you who missed all the fun. We met at Montevalle Park.We ran:
4 x 1.6 miles
And here are the results:
Ron: 9:36 10:07 10:04 10:00
Jason: 11:10 12:20 12:35 12:01
Jack: 12:23 12:20 12:35 12:35
Sue: 12:50 ( calf cramped up)
Ralph: 13:43 14:23 14:52 15:03
Laurie: 15:42 17:30 First time with group so just did two rounds
Sheree: 15:14 16:00 15:08 15:05
Theresa: 16:40 15:30 19:30 20:32
Robin: 15:20 15:10 15:17 15:58
Aubyn: 11:17 11:23 11:24 11:28
We were joined by Coach Piper, which was awesome. An extra pair of eyes to give feedback on form. We were able to film many of you at your worst so we could catch you mid-error in your form. We had you take a look so that for the first time you could get a chance to see where you are dropping your posture.


I had a chance to run the WOD myself yesterday afternoon. And I have to say...it was one of the hardest workouts I think I have programmed to date. So really good job hanging in there. It would have been a lot easier to to have just run a 10K. Having it broken up in 4 parts really messed with you all ( and me) mentally. You knew you had to push yourself with a quicker pace for each interval instead of just going a bit slower and covering the total distance. Then you had the rest time where you recovered and started to think " hmmm, maybe I don't want to do this another time around." These are the workouts that count the most. At mile 10 on a half marathon you'll be thanking me. Because while others are dropping back, you will dig in deep and shift into overdrive.


One thing You might have heard Piper and I talking about yesterday with regard to form is that some of you are "reaching" as you run, especially when you get tired. This means that you are lengthening your gait and trying to grab more ground with each stride instead of keeping your legs underneath you and keeping your cadence ( leg speed) quick. The more time you spend in contact with the ground, the higher your risk for injury. Those of you with longer legs have more of a tendency to do this. But do you remember those sections of the trail yesterday that were gravel, but were also covered in those marble-like seeds from the trees? How many of you shortened and quickened your stride over those patches so you wouldn't slip? I know I did. It was like running over a carpet of marbles. I knew short quick steps would keep me upright and longer slower steps would have me slipping pulling a hamstring or a quad. The way you hopefully ran across those seed pods is how I want you to run all the time.Short quick steps underneath your body.


We will be filming again on tuesday. And Again, Piper will be there to help. Be ready to get drilled like crazy. Also, be ready to run barefoot...or in vibrams. We will meet at 6PM at Mountain Hawk Park.Meet near the basketball courts. We will be running the big grass field. Here is our WOD:
1 min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on 20 sec off
1 min on, 10 sec off
then back up the ladder until we finish with 1 min on, 50 sec off, 1 min on.


I will not be coaching this saturday the 19th as I am racing in the 2011 Pro-Am Ride N Tie up at Lake Matthews. I will, however, be more than happy to coach a session at either 7am or 8am on Sunday morning. Please email me if you are interested. Otherwise I will just send out a workout for all to either meet up to do together without me or do on your own time over the weekend.


This coming Saturday Brian will be racing in the Los Angeles Marathon. This is his chance at qualifying for Boston. I want to wish him my best. And I know that the rest of you do as well. And keeping with tradition. Time to post your song pick for Brian''s marathon Playlist!


Here's mine:Sure helped me yesterday on round #4
Nicki Minaj and Rihanna "'Fly"

http://www.youtube.com/watch?v=3RszvKIzfTo&feature=fvsr

Saturday WOD

Thanks to everyone for allowing me some flexibility with the coaching schedule. This week we met on Wednesday instead of Tuesday night. Our CFE group met in the parking lot of Eastlake Little League. We ran hill repeats. 4 times up the big North Creekside Drive hill ( just short of a half mile long). We had residents who were out walking their dogs saying they have never seen anyone run the hill, let alone a pack of runners.....4 times!!!!! I think some of you were pretty nervous about what I was roping you into. But you put your best foot forward ( yes a cheesy running pun) and ALL of you did it. I was so proud. Not because I didn't think you weren't capable of completing, but because I think some of you could've possibly talked yourself out of being able to do it.....if you were there alone. So once again...THE POWER OF THE PACK!!!


Special shout out to Theresa who said to me via text that night " I THINK I HAVE A RUNNERS HIGH!!!!!!!" ..... Right On!!!!!


Ok so here are the details for tomorrow's WOD. We will be meeting at 8am in the parking lot of Montevalle Park:


840 Duncan Ranch Road
Chula Vista, CA 91914-2534


We will meet near the dog park. We will be running 4 x 1.5 mile repeats. . The route is part groomed trail and part road. It is hilly ( of course ) but pretty and lots to look at. There are bathrooms and drinking fountains. But I suggest bringing water and Honey Stingers.


Please bring a friend if you'd like. Especially if you know someone who is wanting to get trained up for Rock n Roll half or full marathon.This is a great workout for people who are just getting started running as we can scale back the number of repeats to meet their level of fitness. I will bring some coffee and supply some Paleo Pumpkin Muffins for post run chat under the eucalyptus trees!


Looking forward to seeing you all in the morning!


~Coach Aubyn

Saturday recap.

Hey Everyone:


Great job today everyone. The run was not easy. It was a jump in mileage for some. It was hilly. And it was hot and dry. Not to mention that it came at the end of a week full of WODS such as Fran and walking lunges! So way to push through the pain and exhaustion and get it done.


Some of you may have walked away from today's run thinking "Wow, I just got my ass handed to me." But I want each and every single one of you to know that whatever time it took you to finish in, it was a great accomplishment. See, in my mind there are CrossFitters, and then there are CrossFitters who do CFE. Many "Crossfitters" WON'T run more than a 5k. In fact, they hate any WOD that has running and if you want to see proof of that, check out how few people show up for a 5k WOD when Rick schedules it. So congratulate yourselves. You are in the minority. Not only can perform technical lifts with heavy weight, you can do basic gymnastics, sprint, and run long distances. Proving that you accept all challenges and you are a well rounded athlete.


Special recognition today goes to Ralph. He ran the loop twice. He opted for a second loop even after taking a nasty spill at mile 4. He had the joy of finding out how bad a 10 miler can feel post marathon. It's really amazing how much a full marathon can take out of your body. For 4 to 6 weeks post race longer runs are just life suckers. Great Job Ralph. Way to be king of the "sufferfest."


This past week I have had several interesting comments from some of you that have me a bit on edge. Some of you are indicating that you are losing your appetite, not sleeping well, and kind of feeling a bit trashed. I am worried that many of you may be over training. I want to make sure that I go on record again by saying the following:


1. The CrossFit Rx is 3 days on/ one day off. This is "ideal" and this really is what you should be following. Some of you are doing 6+ days of CrossFit and CFE and that my friends is a recipe for disaster.


2. "More is just More" think long-term. Yes, today you feel awesome. You've done 4 days of CF in a row. You feel like you can handle a run or even an extra WOD. But, do you need it? Could your body benefit from rest? Taking a rest doesn't mean you are a wimp. It means you are tough. And you are calculating. You know that your body makes HUGE gains on rest days and without proper rest....all that hard work you've done with your WODS have just become more harmful than good.


3. Listen to your body!! Say you have had 2 days of CrossFit and you are on day 3. You wake up tired after a horrible night's sleep. You are hungry (or not hungry) maybe feeling drained. DON'T Drag yourself through a workout. Take a rest day, and readjust your schedule. Listen to the warning signs.


4. EAT!!!!!!! And eat right. Those of you doing CFE have taken on a whole additional layer to the already BRUTAL CrossFit format. In order to be able to handle this kind of work, you need to have everything dialed in. As important as rest is....DIET is an even more important key to success. That's why it is the bottom third of the "CrossFit Pyramid." Eat clean, beautiful, healthy , fresh foods. And eat often. CFE requires fueling your tank. Hydrate, take your fish oil. And if you have specific diet questions please ask. I will always try and help. And you all know that Rick is a wealth of knowledge on this topic and he is more than willing to chat with any and all of you about your nutrition as many times as the topic may arise.


A scheduling note: This coming week,we will be meeting for CFE on wednesday night. I have a scheduling conflict on tuesday. So thanks to all of you who have already said this switch works out OK. If this is a problem for anyone please let me know and I will email you a workout you can do on tuesday without me. We will be meeting at 6PM at the Eastlake Little League parking lot. We will be running hill repeats. If any of you have been to that little league field, you know what hill I have planned. You better make sure you are rested and have been eating right because this hill is very very challenging.


Saturday I have a fun WOD planned. More details on that later. Again Great Job today everyone.


~Coach Aubyn

Saturday WOD

CrossFit Chula Vista Endurance will be meeting at 8am at CFCV tomorrow ( saturday ). We will be running a 5 mile loop on the road. Some of you will run it once, some of you will run it twice. Bring water, bring a GU or a stinger if you think you may one of the lucky ones that doubles the distance.

~Coach Aubyn

Saturday

Hey Gang:

Here is the plan for tomorrow. We are going to meet at 730am at
CrossFit Chula Vista. We will be running the 5k Time Trial on the 3
loop course we always use. This is a way for both you and I to see
your gains! The last time we ran this was back in December so I am
excited to see some AMAZING improvements.

I am bringing my video camera. I am going to film all of you at some
point between tomorrow and saturday. I will playback the video and
show you specifically where I would like to see changes.

IF we end up getting the storm of a lifetime overnight and it is just
a horrible wet mess outside in the morning then I have something else
planned. I won't make you time trial if it's raining cats and
dogs.....not because you aren't tough enough but because it won't be
an accurate measurement of your progress.

The Month of March is going to be tough. I am going to really start
talking to all of you intensely about form. We are going to run some
barefoot WODS if weather permits. A few of our Saturday WODS are
going to be "Soul CRUSHING" And we are going to have lots of
discussions about proper diet and proper rest. I don't want Rick to
start thinking I'm soft on you guys!! Please, please, please start
checking the Endurance blog as often as you check the main website
for CFCV as I will post all kinds of articles and videos on all of
these topics.

Newcomers are welcome as always. And perhaps some of us might grab
some coffee afterwards....
Coach Aubyn

Tuesday Endurance Training

Crossfit Chula Vista Endurance will be meeting tonight at the box at
6PM. We will be running

"Death By 10m"

Saturday Morning we will be meeting again at CFCV but a bit earlier
at 730am to make sure we are all done before ELL opening day!. We
will be running our 5k time trial to see how much we have improved
with our training!

See you tonight~ Coach Aubyn

Sunday

Thanks everyone for showing up to our Saturday "Muddy Misadventure."
We ran a 45 minute tempo run at the base of Mount San Miguel. We were
able to drive into the park and park in one of the lots for the
fishermen. We took off on a gravel road and ran the length of the
reservoir and back and some people ended up heading up a couple of
single track trails. Ron managed to tour the entire park and the
outlying baseball fields in 45 minutes, that's because he runs as
fast as lightning! I know the path was muddy and wet. But the
ridiculous condition of the terrain actually made the run fun.
Essentially, when things go wrong...the adventure begins.

Most of us finished up the run at Starbucks. Great to sit and chat
with everyone with the effects of the runner's high still upon us.
I'm sure most of you were like me in thinking that a warm shower, dry
clothes and a hot breakfast never felt so good!

Thanks to everyone for being so easy going with the workout today.
Maybe wasn't one of our most effective training runs...but surely one
of the most memorable!

~Coach Aubyn

Ralphs Story

My CrossFit Story (kind of a long testimonial)

I have always wanted to get in shape, really in shape, but life seemed to get in the way. I have for most of my adult life had some sort of gym membership yet paying that monthly fee never seemed to magically make the excess weight go away or build muscle. The closest I got in the past was when I hired a personal trainer ($60 per hour for three hours a week). I lost some weight and got stronger, but I seemed to plateau and not grow, and the expense was difficult to maintain. I did notice that having someone waiting for me in the gym made me show up, rather than when I had a generic gym membership and could show up whenever I wanted.

I then turned 40, still not getting to that goal point so I decided to start running (I always loved running). I started with half marathons and worked up full marathons. I wasn't very fast, and my "training" consisted of going out each evening and running whatever distance I came up with. At first I just tried to run 10-13 miles every night, but plantar fascitis as well as other injuries made me re-think my strategy. I then alternated interval workouts during the week with long runs on weekends because I read it in a book. The injuries seemed less, but while my marathon times got down to 4:45, I would struggle the last five miles with severe leg cramping and knee pain, causing me to walk / limp to the finish. During all this self-induced injury period I did manage to get my weight down but it never seemed to stay off. I then took a break from running and suddenly 40 pounds found it's way on me and I was in a worse position then where I started. While I never had blood pressure problems in the past, I noticed my readings climbing past 140/90 on a consistent basis. I tried to go back to running early last year but during a slow jog my excess weight coupled with bad running form and reduced leg strength caused me to tear the meniscus in my right knee, further setting me back.

So, this brings me to six months ago. I met Rick from CrossFit and decided to check out the program. It seemed like a good mix of gym membership with personal training, and he seemed passionate about what he teaches. His initial seven minute workout completely kicked my butt, so I decided to give it a try. This was the best health decision I have ever made.

When I started (to serve as a baseline), I could not do a single box jump or run more than 100 meters without my right knee screaming at me because of the torn meniscus. My blood pressure was 140/90+ and I weighed in at 250 pounds. After just one month of CrossFit Wods three days a week, and following the Paleo Diet (to about 80%) I was able to shed 10 pounds and get my blood pressure back to under 120/80. I also noticed that my knee was bothering me less due to all the f$**#@ squats (er, leg strengthening). I could actually jog a mile without knee pain.

I became more motivated and started to dig into this thing called CrossFit more. I began to read the articles on the CrossFit Journal, watch the various videos on subjects such as nutrition and running, I was transitioning from a client to a believer. Rick keeps saying that 60% of one's success comes from nutrition and within the CrossFit Journal is the data to back it up. I really started to see the big picture and all the pieces they teach began to fall into place.

A couple months ago Rick and Aubyn began the endurance program (to teach running) so I immediately signed up. I knew I needed professional training in this area as all I could do by myself was create injury. Crossfit's philosophy of how to run is based on injury prevention, and that was something I desperately needed. As I stared attending the additional endurance workouts, I decided I needed a goal so I signed myself up for the Surf City Marathon, held in two months. This was the last marathon I ran (4:45 with major cramps after mile 21) so I wanted to see how close I could come to where I was three years ago.

When I shared my goal with Aubyn, she made it very clear that if I was to run this marathon in two months, I HAD to follow a specific CrossFit training program to get me ready. This I did, which included four regular strength workouts per week plus three endurance workouts per week. I had to run exactly what she told me to do, no more and no less. The funny thing was, none of these runs were long. Only twice did I run as far as 12 miles where most of the training runs were short interval sprints. I didn't know how well this was training me for a long run, but I put my faith in Aubyn and CrossFit. Aubyn's coaching included what hydration and nutrition I would use for the race, and at what intervals. The week before the marathon, I was told to basically do nothing (some squats on Monday, light jog on Tuesday, 10 minute WOD on Wednesday and easy workout Thursday - nothing strenuous). I felt like I should be training harder, but according to Aubyn and Crossfit's teachings, this was what I had to do.

Last Sunday, after five and a half months of CrossFit strength training, and a simultaneous two months of endurance training, I was at the starting line relying on blind faith of all these goofy workouts to get me through. I was 35 pounds lighter and a lot stronger than where I was when I started, and while anxious, I was curious how my body would perform. Well, to finish this long story, I was able to run the entire marathon with no walking. My right knee did not bother me at all, and I experienced no leg cramping. My time was 4:36 at the finish. While I didn't run a pace to qualify me for the Boston Marathon, I completed the race faster than I did three years ago and I was running across the finish!

These last six months have made me both a believer and a raving fan. The CrossFit philosophy works and I am extremely excited to see where I will be in another six months. Thank you Aubyn and Rick, you have helped me change my life.

- Ralph

Sat CFCVE

Hey everyone:

Getting some questions about if we will be meeting to run if it rains. The answer is yes. We will meet in hail, torrential downpours, gale force winds, 100+ degree temps. We are runners. We don't melt in moisture. We don't perish in heat.

That being said. I have changed the meeting spot for the WOD. I think the logistics of trying to get everyone to the track this weekend sounds like a nightmare to me right now. So instead we will be meeting by the bathrooms at Sweetwater County Park

http://www.co.san-diego.ca.us/parks/Camping/sweetwater.html

Park in "Day Use" parking....there shouldn't be a charge to do so.

We will be running a 45 minute tempo run on a gravel road. No mud, no puddles, no slippery pavement or cars splashing us. Please dress accordingly. If you don't have rain gear you might want to get some. Although i don't think you really need it for a 45 minute run. Bring warm dry clothes to change into afterwards in the bathrooms. This route will have some rolling hills but all in all nothing too treacherous.

Hope you are having a good week!

~Coach Aubyn

Tuesday night.

Hey Everyone:

Congrats to Bob Tubbs who ran the first annual Coronado Valentine's
Day 10k this morning. As you can see he arrived at the start before
the sun was up couldn't wait to kick some ass! Bob ran a 46:18....
said the first mile was a joke with huge crowds of slow moving
people.Once the crowd thinned out he took off and he said he felt
good all the way to the finish...a great feeling. Nice work Bob! Way
to represent. And he even wore his CFCV sweatshirt! Papa Rick will
love him for that!

We held our second rowing clinic this morning with Matt Wheeler.
Several more of you attended. And to those of you who didn't....well
we are holding a 3rd clinic on February 27th. Sign up now as spaces
are limited to the number of ergs we have. And, the clinic itself was
featured on CrossFit Endurance Mainsite! I already have inquiries
from CrossFitters outside of Chula Vista.

We are going to mix things up this week. And instead of meeting at
CFCV for our tuesday night session we will be meeting at the Salt
Creek Community Center. We will meet in the parking lot at the
intersection of Otay Lakes Road and Woods Drive at 6PM. We will be
walking down the big staircase to run the gravel pathway that
encircles the practice fields. The area is extremely well lit and
will be a nice change from our ghetto fab location.

Our WOD on tuesday night will be as follows:

4 minutes on 30 seconds of rest
2 minutes on 30 seconds of rest
1 minute on 3 minutes of rest
2 minutes on 30 seconds of rest
4 minutes on

DONE!

Yeah, this one is gonna hurt a bit.

Can't wait to see you all this week!

~Coach Aubyn

Saturday

Hey everybody:

Just a reminder that CrossFit Chula Vista Endurance will be meeting
at Southwestern College's track tomorrow (saturday) at 8am. We will
be running "Tosh"

3 rounds 200m, 400m, 600m

All out effort. Rest time in between interval is the time it took you
to complete the previous effort.

You are going to want to bring water. You should be hydrating all day
today and make sure you eat something about 2 hours or 90 minutes
before we run!

Wishing Bob Good Luck in the first annual Valentine's Day 10k in
Coronado on Sunday. Crush it Bob!!!

I will see you all tomorrow morning ( everyone but Bob and Brian).

The parking is weird. Not sure if you have to pay for a $2 parking pass
on the weekend. Maybe bring some quarters just in case, carpool. And
if you do have to pay for parking look for the little white pay boxes
located on the perimeter of the lots. The track is located up behind
the tennis courts and baseball fields. I'm thinking I will park at
Starbucks in the Ralph's shopping center. Grab some coffee and walk
over.

Here is a link to a PDF file with a map of the college just in case.

http://www.swccd.edu/4thlevel/index.asp?L3=132

See you in the morning!!

~Coach Aubyn

Tuesday night recap.

Great effort tonight everyone! I know you all totally hate me after what I have put you through the past few days. The best part of tonight was walking in the door and seeing Theresa.

"Hi Theresa! How are you?" and midway through my greeting Theresa held her finger up to shush me and said " Uh.....NO....uh uh." Ha! I had to laugh. She was mad as hell at me for the calf pain she had. But was still there for CFE!! So she can't hate me too much!!!

Tonight we did a grueling WOD of
6 x 400m with 25 ball slams in between the intervals.

I decided I am going to name the WOD "Robin" after our very own Robin Rico who rocked the form tonight. I took a random running picture of her on round 5 and DIED when I saw the image that came back. Great form! And her form on the ball slams was ideal. Proud of you Robin.

Let me know if you are interested in the 10:30 am rowing clinic. We have some spots available. Danielle and Ralph I have you signed up for the 830am. You will not be disappointed. Matt is an amazing coach and now has me obsessed with the ERG.

Here are a few Saturday WODS that I have on the horizon for you all:

1.Barefoot beach WOD in Coronado
2. Otay Truck Trail
3. Cuyamaca ( running at some elevation)
4. Torrey Pines Hill Repeats

Some of you mentioned you might want to run the Rock n Roll half marathon in June. Time to start giving that some serious thought and perhaps register soon. Also in racing news. The Carlsbad 5000 is coming up April 3rd. This is a fast course and is a total "PR" maker. It is such a rad experience that I HIGHLY recommend it to all of you to register. All of you are more than capable of doing it. It sells out really fast so do it soon. I am thinking I might do the 25K. Which means I get to do the same route 5 times. All five race starts. So I could actually start the race with all of you depending on what heat you are put in.
here is some more info:

http://carlsbad.competitor.com/event-information/all-day-25k/

Thanks for all the hard work tonight everyone. See you Saturday morning at Southwestern College's Crappy Track!! Starbucks Afterwards!!

~ Coach Aubyn

CFCVEndurance

Wow, totally exciting weekend for the members of CrossFit Chula Vista
Endurance.

First bit of news is Ralph finished the Huntington Beach Marathon
this morning. His goal time was 4:30 but his OVERALL goal was to be
able to run the whole race and not have any cramping like his
previous race. I'm happy to report that Ralph ran a 4:36! No
cramping, no walking, feeling strong. He joined CrossFit 6 months
ago. Was recovering from knee surgery and needed and wanted to lose
weight and run this race. Well Ralph...you did it!! You've lost 50
lbs (right)? And had one heck of a run today. So good on ya!! You
made us proud! I asked him if he got a picture of himself and he said
"no"... because I made him carry a drink which meant he had to leave
his phone behind!! Let's pray the race pics come back quickly.

Yesterday our group met at the southeastern side of Mount San Miguel.
We had a turnout of 18 people to make the climb to the top. For those
of you keeping track our route was a 2,000ft climb in 2.2 miles. The
lead guys did this in 37 minutes. Pretty impressive. Not one person
was able to run the whole route. Even walking it was a killer. In
fact several people said it was the hardest WOD they had done to
date. That includes Fran, Murph, and others. We decided we were going
to make this WOD a mainstay in our training. We'll do it frequently,
constantly trying to better our times both up and down the mountain.
And to soften the blow...we'll end the WOD with a little tailgate
action. We are even going to keep track of how many times people
participate in the climb.

This morning we had held our first rowing clinic. Given by world
class rower Matt Wheeler. I don't think any of us expected there
would be so much to learn. And that in 90 minutes we would all
improve our stroke efficiency as much as we did. WOD's with "row" now
present a fun new challenge to those of us who completed the clinic.
We know where and how to use our power, and where to rest and
breathe. If you haven't already signed up for next weekend's clinic I
highly recommend it. Especially to runners. We have all had injuries
where we need to be able to row instead of run to keep our fitness
level up, so why not learn rowing technique from one of the best around?

Last point of business. Tuesday night we will be meeting for our WOD
at 6PM at CFCV. We will be running 400m repeats....with a twist! DA
DA DA...gotta show up to see what we're doing!

On a personal note. I am so happy that you all have put your trust in
me to train you for whatever challenges you plan to take on in the
world of endurance. I celebrate each and every victory of yours no
matter how small. I never thought I would find coaching to be so
rewarding and so engaging and fun as I do. These last couple of months

Ralphs Race.

Everyone at CrossFit Chula Vista would like to wish Ralph good luck
on the Huntington Beach Marathon tomorrow morning. Ralph has been a
committed member to both CrossFit and CrossFit Endurance. Believe in
your training Ralph. Smile and have a great race!!

Who is "UNSCARED?"

CFE Chula Vista will be meeting Saturday morning at 8:00 sharp. We will be climbing to the top of Mount San Miguel. Bring your cameras. Bring a drink and make sure you have something to eat before this. It will be a challenge for everyone. Some of you MAY be able to run the majority of it. But I doubt you will be able to run the whole thing. Most will walk the entire way. Don't worry...even the walk will hurt. You'll thank me come swimsuit and miniskirt season.

Directions:

H street east
H street turns into Proctor Valley Road
drive past Montevalle Park
look for a left hand turn onto Coastal hills
follow Coastal hills up and into the subdivision and pass their clubhouse
look for Butterfly Court. A cul-de-sac on your right hand side.

We will meet in the cul-de-sac. Do some stretching and get started not to much after 0815. So be on time please!

Memberships are now due. If you did not pay for your membership on tuesday night please bring payment with you tomorrow morning.

You may still bring guests as long as they haven't already attended two sessions. We welcome anyone and they are entitled to two workouts on the house. They don't have to be be "crossfitters" to attend.

Looking forward to this one! For those of you who have never done this...you are in for a treat. This is really fun and very rewarding.

~Coach Aubyn

Great job on the Mountain Hawk 10K everyone. A special "pat on the
back" goes to Bob Tubbs. The man travels the continent for half of
the week. Flying between Seattle, and Dallas and Lord knows wherever
else. Yet he still manages to get his workouts done. And when he is
able to make it to the Endurance WODs on Saturdays he always lays
down a solid performance. Great job Bob. You are a great example of
someone who manages to keep up your fitness even with a heavy travel
and work schedule.

Tuesday night we will be meeting at 6PM at CrossFit Chula Vista. We
will be running 3 x 1 mile. Sounds like a lot huh? Don't worry. Just
the last mile will kill you :)

Tuesday night please remember that CFE memberships are due. $25 for
all members and $39.99 for non-members. We still give 2 courtesy
workouts to any friends and family wanting to see what we are about.
We don't prorate the month. So whether you pay tuesday or saturday or
the next week, the fee is the still the same. So you are better off
making all the workouts and getting your money's worth.

Sunday we will be hiking/running Mount San Miguel. Up and Down. We
will meet on a residential street near the start point. I will mark
the trail and this will be a timed Workout. This is going to be an
awesome workout. With a great reward at the top.....the amazing view!
Bring a camera, bring a friend and encourage your other crossfitting
buddies to attend. You don't have to be a runner to do this WOD. And
if you have never climbed to the top of Mount San Miguel....you are
missing out!!!

Also, please don't forget about the rowing clinic this Sunday
morning! We have space available in the 10:30 class only at this
point. Please call or email me if you are interested. $25 for CFCV
members and $30 for non members. This is a once in a lifetime
opportunity to be able to train with one of the best rowers in the
world. And if you CrossFit you need to learn how to row properly as
much as you need to know how to snatch, deadlift, and kip a pull-up.

This is Ralph's "Taper Week" for his marathon. He will be running
26.2 this Sunday up in Huntington Beach. I hope everyone wishes him
well. He is really determined and dedicated and has worked very hard
for this race and we wish him all the best. As a special
project...and to encourage some of you to start commenting on the
endurance blog site.... Please share with Ralph a song choice for his
ipod. A song that gets you moving when you are feeling tired as shit.
Something that if played at CrossFit during a WOD some sort of super
strength pops out of your body! Ralph can then, if he wishes,
download all our picks and have us all there on race day In his ears
and in his head cheering him along. GO RALPH!

~Coach Aubyn

ERGOMETER ROWING CLINIC

CrossFit Chula Vista Endurance presents:
AN ERGOMETER ROWING CLINIC
IMPROVE YOUR PERFORMANCE WITH WORLD CLASS ROWER
MATT WHEELER
Resident at the ARCO Olympic Training Center
In training with the U.S. National Team for the 2012 London Olympics
Back-to-back Ivy League champion at Brown University '08 and '09
Royal Henley Regatta Champion ‘09



The clinic includes:
A 90-minute technical session on the ergometer
Discussions on knowing your numbers and setting goals
Mental strategies used by the U.S. National Team
A peek at the soon-to-be famous SHARK BAIT WoD

There are 4 chances to take advantage of this opportunity:
Sunday, February 6, 2011, 8:30am and 10:30am
Sunday, February 13, 2011, 8:30am and 10:30am

$25 for Crossfit Chula Vista members
$30 for non-members

The clinics will be held at Crossfit Chula Vista, 821 Kuhn Drive, Suite 106, Chula Vista, CA 91914
RSVP with Aubyn Gominiak, Crossfit Chula Vista CFE Coach, at agominiak@yahoo.com

10k Time Trial Details

Crossfit Chula Vista Endurance will be meeting this Saturday at 8am at Mountain Hawk Park in Eastlake. We will be running a 10k time trial. I have put the route on a gmap link. I suggest that everyone have a look at it before the run tomorrow so that you don't find yourself running extra mileage!

URL for this route is: http://www.gmap-pedometer.com/?r=4256954

For those of you just getting started with us. I will have a 5k loop available and a shorter tempo run to do instead of the 10k TT. I will attempt to have direction cards for you on Saturday morning. It isn't a tricky route, but I know I spoiled all of you last weekend with my orange taping job!!

This is an "open" event. Please invite whomever you would like. The more the merrier, especially for a time trial. The route will be challenging. Those of you who know me, know I like to run flat courses about as much as I like running on the road..... This course will have lots of "rolling" hills and a few groomed pathways ( i would hardly call them trails) just to keep things interesting.

Bring water. There is a chance you will get thirsty on this route. And I'm not going to drive around with your hydration. So either drive the course 30 minutes before our meet time on saturday and stash some drinks in the bushes, or think about maybe carrying a bottle or wearing a pack. Some of you might want to try playing around with some Accelerade, Vitargo, or Carbo Pro. I will bring my Carbo Pro for any of you who might want to try it.

Gu, honey stingers, power gel bursts.....this is another excellent opportunity to train your body on this stuff. Don't wait until race day to figure out what works for you. Nothing like gut pain at mile 8 on a marathon because your body just took in something it wasn't used to. Been there....and it SUCKS.

There are bathrooms at Mountain Hawk. I cannot guarantee that the ranger will be there to unlock them before we begin. There is a second set of bathrooms at about mile 4. And there are bushes aplenty!!

Let's see how many people we can get to show up for this run. Again, invite friends and family. They don't have to be Crossfitters to participate. This is an excellent introduction to a running group. Great course, and I promise I won't torture anyone who isn't up for it!!

~Coach Aubyn

Running Technique for Everyone,Dr Romanov.

May 08, 2007
RUNNING TECHNIQUE FOR EVERYONE™: sprinters, marathoners and everyone in between

Conventional, everyday experience plays an interesting game with our mind when it comes to our knowledge about running. We are so accustomed to our vision of “obvious“ differences in technique between sprinters and marathoners that we do not bother ourselves to get any other opinion on this matter. It seems that everything, from your personal experience to pictures from ancient Greek vases and modern art, photographs in magazines, and books, images in movies and TV tells us the same thing again and again - that there are elite runners and everyday joggers, sprinters and marathoners, etc.

So our motto: “running technique for everyone” sounds a little controversial. It is really difficult for the mind to accept that, no matter what speed or distance we do, what age, height, weight or gender we are, what nationality or race we belong to, or what our social status is, the running technique is still the same.

To get this universal vision on running technique, we have to step aside from all these differences and look at them from an abstract point of view, get some general, common base for thinking about running as a specific movement in a specific environment with distinctive, unchangeable characteristics.

The most general base for our thoughts is the assumption that running is a part of nature, where everything is governed by gravity, which fact is known to us, but on a subconscious, imperceptible level. This means that we are kind of aware about gravity, theoretically, but can’t use it consciously, with deep understanding, in our skill of movement in everyday life.

How could this fact be applied to our understanding of similarity and difference between sprinting and marathon running technique? What are the common characteristics? The most important one is gravity, which does work for both sprinter and marathoner in the same way – pulling their bodies, no matter the size with the same rate down to Earth. In the same way gravity transfers the body in the horizontal direction from a very specific body position, which we call the Running Pose, on support.

To utilize gravity we do the same things, regardless of length and speed of running, we stay in a certain position, leaning (falling) from this position and disengaging our contact with support by pulling the support foot from the ground. This pattern of movement is a common characteristic of any running.

The difference between sprint and marathon is the amount of gravity we need to run with a required speed. Utilization of gravity, as we know, happens by allowing the body to lean forward on support, and this parameter is quite different for sprinters and marathoners. If in fastest sprint on the level of the World Record on 100m dash the runner leans forward from the vertical more, then in marathon on the same level he leans forward less.

Consequently, it leads to a higher cadence in sprinting up to 330 steps per minute and for the best marathoners it is around 180-190 during steady pace. As it’s easy to see, these differences require different level of muscular strength and accordingly developed body shape.

What kind of conclusion can we draw from this for our practical use? It is very simple: our running is not free from gravitational force influence, which is supposed to have some impact on our running, no matter our differences in fitness, size, or weight. This impact is the same, but using, utilizing it, differs due to our running task, fitness level, our size and weight.

Gravity works constantly and perfectly, but our skill, fitness level, size and weight in most cases do not meet gravity’s requirements. The degree of deviation from this requirement determines the level of our running skills and abilities. This makes us average or elite runners, sprinters or marathoners.

The Pose Method of running is built on gravity’s requirements, which do not differentiate between people running with various speed or distance of running, but on the opposite, on common ground for everyone – on using gravity as an active force in our running. So the problem is how to accommodate it for an average or overweight person? The first condition for this accommodation is to develop understanding and practical use of this knowledge, where restriction is only our level of skill.

Dr.Romanov

Proud as a Peacock

What a great workout last night. We had a HUGE turnout. Shoulder to shoulder I think we met the width of the alley...which almost complicated things.... Our business park neighbors already think we are crazy. We looked like we were playing one really serious game of "Red-Rover."

Our workout was supposed to be

50m repeats on the 30 second mark x 50!!!! But you all were crazier than a bunch of outhouse rats after I hopped you up on power gels.....so we ran 64!!!!!!!!!!!!!!!!

Who's sore this morning? I know I am. When I sprint i have a hard time remembering to let my heels kiss the ground and to relax my foot. So my achilles and my calves are super tight. Jason sent me a message saying even though he had fun racing Sal and Ricky...he might need to borrow his mother-in-law's walker for the next couple of days!! That I would like to see.

Thanks so much for the Big turn-out. Again, you have until Friday to let me know if you want to be on the Ragnar team!

Keep checking out the "Endurance" blog for info on our upcoming 10k time trial.

~Coach Aubyn

50 meter repeats

Great effort - 2nd Place - on your 6hrs of Temecula Stephanie Mccormack!
Final stats: 6 laps in 5:15 of moving time. 56 miles, 7300′ ascent, 10.2 mph avg




Also, congrats to Shirley and Brian on their HUGE accomplishments this weekend. Shirley ran in her first race EVER. She had a great time. It was a challenging course and she said a big learning experience but she said she had a blast. From what I hear Brian ran Carlsbad Half in 1:30 which is an amazing performance. ( brian I am still waiting on hearing your details and maybe getting a picture from the race of you?)This might be a new PR for Brian. We'll have to wait to hear all the details from him as they roll in.

Our weekend CFE workout was a huge success. We ran a 10k TT along the single track the encircles Otay Resevoir. People were told to run it as fast as they could. People learned quickly how much slower the pace can be along uneven ground. How important it is to not let your mind wander as you run.....or you might trip and fall, run off course, or catch a branch to the eye. (Ralph ran 12 miles as he is on the final prep for his marathon next month). I saw so many smiling faces at the finish of the workout. I know incorporating trail work is going to be fun with this group. And living in Eastlake we have so many fantastic trails to use! Most of the group commented on how nice it was to get away from the noise of the streets and to not have to push crosswalk signals or worry about seeing people they knew driving by. Others even said they felt "primal" like cave women and men whipping along the route.

Thanks to Sue and to Robin who brought friends to the workout. Hopefully we will see them again. They both looked like they had a good time as well. Tuesday nights and Saturday mornings are very different from each other. So make sure if you are introducing a friend to the group that they know to try both workouts. Speed on tuesdays and stamina work on saturdays.

Our Tuesday night CFE WOD will be held once again at CFCV at 6PM. We will be running:

50m repeats on the 30 second mark.
That means....every 30 seconds you will be starting a 50m sprint. How many repeats? I will give you a hint.....

More than 15 and Less than 60!!!!!

Again, make sure you are all on top of your nutrition and hydration. By now I hope all of you are taking fish oil. I hope you are all being proactive about any "sore" spots you might have. Hit the rollers, the balls, and if you think you need to incorporate massage then please please do. We highly recommend doing this for yourself.

I also have had a few people indicate that they might need to get back into a physical therapist for perhaps a twisted ankle or plantar fascia issues. We would love to recommend one of our fellow Crossfitters for this job. Danielle Gementera owns Results Physical Therapy located one block from CFCV in the Trader Joe's parking lot. She takes almost any kind of insurance. She understands Crossfit and can help people with issues or injuries that may arise. She has personally rehab-ed me with at least 4 injuries. her info is as follows:

890 Eastlake Parkway, Suite 307
Chula Vista, CA 91914
(619) 421-3275