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