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

Saturday morning Endurance run.

Crossfit Chula Vista Endurance is meeting at the Otay Resevoir Boat Launch at 8am Saturday morning for our tempo trail run ( Ralph I am giving you something different.. Come prepared to run on the road in what you plan on wearing for your marathon).

Here is the link to the location....

http://www.yelp.com/map/lower-otay-lakes-boat-launch-and-park-chula-vista



~ Coach Aubyn

BIG SHOUT OUT

All of us here at Crossfit Chula Vista would like to wish two of our CFE athletes good luck on their races this weekend. Shirley Metz is "breaking her maiden" On Saturday morning. She will be running the "Big Baz 15k" off the Ortega Highway along single track trail. We love that Shirley is such a well-rounded athlete. One of the strongest women at our affiliate and not afraid to take on a killer endurance challenge...crush it Shirlzzz!

Brian Kennedy is racing the Carlsbad Half Marathon on Sunday morning. Brian has been training to qualify for the Boston Marathon for the 2nd year in a row, this time in Vibrams. He's using the Carlsbad half as a training run for the Los Angeles Marathon. We expect to see a great time from him on this race.

Don't forget to get some pictures. Represent, have a great race, and don't dump your form!!

CrossFit Chula Vista Endurance.

CrossFit Chula Vista Endurance met at Fiddler's Cove Marina on Saturday morning for our grueling 5k repeats. That's right, REPEATS!!!!! ( Danielle). Ralph ran the most at (3) as he has a marathon just around the corner. Others ran 2 and we had a few new people who used the flat course to do a 5k time trial. Thanks everyone for joining us. It was a gorgeous day with little wind ( rare on the silver strand). And the flat course was a fast route for these east Chula Vista runners who are used to routes full of hills!

This week we will be meeting at 6PM at the CFCV on tuesday to run:
3 sets of 90 seconds on, 90 seconds off
3 sets of 60 seconds on, 60 seconds off
3 sets of 45 seconds on, 45 seconds off
3 sets of 30 seconds on, 30 seconds off
3 sets of 15 seconds on, 15 seconds off

Come prepared! What I mean by this is...

1. I've given you the WOD....there is no element of surprise. And I am doing this because I want you to prep yourself mentally for the run. Don't talk yourself out of it. Talk yourself into it. Envision yourself running this effortlessly. Feeling strong, feeling fast. Focus on the positives of doing this workout and arrive smiling and ready to take this on.
2. BE HYDRATED! This doesn't mean drinking a bottle of water at 5PM. You should be hydrating all day long. And if you have 3 minutes I would really like you all to view this video which can also be found on the Endurance page of the CFCV website on the importance of hydration

3. Be on top of your nutrition. "Garbage in , Garbage out!"
4. Already know what you are eating afterwards. Bring it with you, or have it ready to eat for when you walk in your door........ You should be eating after your workout even if it is 7PM!

Looking forward to seeing all your faces and meeting any newcomers!

~Coach Aubyn

Hydration Advice

Saturday morning Endurance run.

Hey Everybody:

Tomorrow Crossfit Chula Vista Endurance will be taking its show on the road. We will be meeting in the Fiddler's Cove parking lot along the Silver Strand HWY in Coronado at 8am.


View Larger Map

If driving south on the Silver Strand you will pass the Naval Amphibious Base drive another mile or so south and look for a turn- off on your left. There is a parking lot near a bunch of sailboats right along the running path. That's our meeting spot.

For those of you ready for the challenge and training for big races I will have you run a few 5k repeats. For those of you who are brand new I will have you run only one 5k, but as fast as you can. This will be used to determine where you stand for future workouts.

Ralph, prepare to run 3 repeats
Jason, 3 repeats
Bob, I know you will be on the road but please run 3 repeats
Shirley, you are tapering so please see a separate email that I will send you for your workouts for this entire week. It will include both your workouts for CFE and CF I will CC Rick on the info
Brian I will send you a different workout as I know you ran 5k x 4 last weekend and you will not be in town for this WOD
The rest of you just come prepared and we will discuss how many you are doing

Please be prepared with nutrition, hydration, a watch and layers tomorrow morning!


See YA

~ Coach Aubyn

WOD

Crossfit Chula Vista Endurance will be meeting tomorrow night ( tuesday) at 6PM at CFCV. We will be running a "ladder" ........ this is anaerobic training at its best in my opinion and one of my favorite workouts to do!

1 minute on
50 seconds rest
1 minute on
40 seconds rest
1 minute on
30 seconds rest
1 minute on
20 seconds rest
1 minute on
1o seconds rest
1 minute on
20 seconds rest
1 minute on
30 seconds rest
1 minute on
40 seconds rest
1 minute on
finish

***** The one minute intervals of work will be done at max speed

There will we a few minutes tomorrow night when ( if you aren't sandbagging the workout) you will be making a deal with God to get you through the run alive. You will hate me, you will love me. I look forward to the reactions!

~
Coach Aubyn

Saturday Morning Recap.

Another great turn out this morning for CrossFit Chula Vista
Endurance. We have two new members, Maryann and Tara. Thanks for
coming out for both sessions this week and really pushing yourself on
two very hilly workouts.

A special acknowledgment to Theresa, who drives all the way from
Carmel Valley to workout with us. That really says a lot about her
dedication and of course we like to think it's a huge compliment for
the training we provide. Thanks Theresa, we love having you as part
of the group.

Today we ran 7 very hilly miles, but broken up into intervals. We ran
the "Rancho Del Rey Parkway" Loop. It is 3.5 miles long. There are
several challenging hills. We ran the first loop at 80%. Then we
rested 5 minutes. The rest one would think we have been awesome, but
it actually made getting started again total agony. We broke the
second loop up into two parts. We ran 2.5 miles to Explorer Park at
85-90%. We rested again for 3 minutes. And then we ran the last mile
back to Marisol park as fast as our legs could carry us. EVERYONE
hated me on that last mile. I even hated me.!!!That last mile had a
KILLER hill that just sucked the life out of each runner.( although
Bob overhauled me on the hill so maybe he was the only one not in
pain) But we all finished. And I think we felt a huge sense of
accomplishment at the end. And judging from all the smiles in the
stretching circle....we had lots of "runner's highs."

We will be meeting on tuesday at CrossFit Chula Vista at 6PM for our
speed intervals. And next Saturday we will be running 5k repeats
along the Silver Strand in Coronado. How many 5k repeats? I guess you
won't really know until you show up Saturday. Don't worry, I will
never give anyone anything they can't handle.

I just wanted to bring a race opportunity to everyone's attention. On
February 13th ( sunday morning) the inaugural Valentine's Day 10k
will be held in Coronado. Every person in our group is capable of
doing this race. I highly recommend doing it. There is even a couples
division. The route is flat and pretty and you will be surprised at
how fast your time is when you run with a huge pack. Bob Tubbs is
signed up already. Who else is interested? here is the link:
http://www.ecoronado.com/profiles/blogs/coronado-valentines-day-10k

I am heavy into the planning of the Ragnar Relay. We have several
people who are interested in being on the team. I should have 80% of
all the details worked out by the end of the week. We might be
combining a few CFE teams in the area to make one amazing team of
fun, crazy people. The people I know who are interested are:
Ralph
Bob
Jason
**If you haven't spoken to me about this race and you want to be a
part of our team please get in touch with me ASAP! Or space will be
given to other people.

Have a great weekend and thanks again to everyone who showed up to
run! We sure have a great group!!

Coach Aubyn

Tuesday night recap.

Great Job last night to the group of almost 20 runners who showed up to run hill repeats. We had several new people who jumped right in and really pushed themselves hard. For those of you who didn't make it here is the recap:

We were joined last night by a visiting CFE coach from Forca Kai ( the running group I train with) and my Ultra marathon training partner, Bekka Palmer. We worked on our running technique with some drills as a group and then headed out for the workout. We ran 10.... yes 10 ...Kuhn Drive Hills ( the hill leading up from Kohls to our driveway at CFCV)

That's almost 2 miles of total hill and just short of a 4 mile total mileage workout. We asked people to run a quick pace uphill, but not an all out sprint, and if they could jog back down the hill as their recovery...great....otherwise walking down the hill was totally fine. Every single person pushed their limits last night. People literally fell into the grass at the top of the 10th hill. And I don't want to mention names, but I know Pukie the Clown made an appearance last night!




Saturday's CFE workout will be held at Marisol Park please see the link for directions:


http://maps.google.com/maps/place?cid=8528063558080552754&q=marisol+park+chula+vista&gl=us


We will be meeting at 8am. Please bring a drink and any "fuel" you might need during your WOD. Wear a watch, you will need it. If you don't have one...get one. They are super cheap and an invaluable training tool.

The WOD is called "3,2,1" you will run 3 miles ( course will be given saturday morning) Then rest.... then turn around and run back 2 miles... rest again... and then run the last mile back to the start. Sounds easy enough!!?????

This is our last month of intro CFE. No fees and you are welcome to bring friends and family....in fact we encourage it! We hope to see a HUGE group on Saturday morning.

Again, so proud of all of you badasses last night!! I'm sure the people driving past CFCV think you all are nuts and that we are totally running a cult!!

Coach Aubyn

Hills are Speedwork in Disguise

Tuesday night Crossfit Chula Vista Endurance will be meeting at the box at the usual time... 6PM. We will be running hill repeats. I will be bringing a few friends, maybe you should do the same. The More The Merrier....or Misery Loves Company. ...however you wish to look at it!


I'm assuming that Ralph was the only one in the group who ran this weekend? Ralph's email was the only email I received regarding the tempo run ( good job Ralph). Remember, I use your info as a way to gauge your upcoming workouts. So if you did run your WOD and want to email me with that info that would be great! I'm thinking this past weekend was a crazy weekend with the holiday and weather. So I understand.

This month will be the last month of complimentary Crossfit Endurance. The months of December and January were test months for the program. Beginning February 1st the monthly fee for CFE will be $39.99. This will be billed like your CFCV membership. It can be cancelled at any time. No contracts. By the end of this month you will need to indicate to either Rick or Melissa if you would like to continue with the CFE program. And they will handle the billing.

The fee will entitle members to 2 coached sessions per week. For those of you training for marathons and above you will also receive a 3rd workout that can be done on your own., as well as evaluations of your overall training week. The coaching and organizing of all the WOD meet ups will continue to be on the same days and at the same times. We will be securing a a high school track in the area that our tuesday night sessions will be held at! YAY no more running in a dimly lit parking lot.

Training with a group has so many perks. Speed workouts are so much easier done in a pack. Weekend runs are rarely skipped when you know your group and coaches are waiting for you to show up and run. It's fun to be part of a team, and really helpful to have coaches evaluating your form, pushing you when you feel tired & acting as a sounding board with your training.

A few other exciting things on the horizon:

1. Ragnar Relay team ~ who's in? http://www.ragnarrelay.com/race/southerncalifornia?utm_source=ACT&utm_medium=EM&utm_content=122710&utm_campaign=SoCal
I am in the process of putting together a team now

2. Who would be interested in getting some one on one rowing coaching from members of the US National Rowing team?

Sal and I look forward to seeing all of you and any newcomers tuesday night at 6PM!

Bring It!

Coach Aubyn