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.
Thursday, March 31, 2011
Tuesday, March 29, 2011
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
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
Monday, March 21, 2011
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
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
Friday, March 18, 2011
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
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
Sunday, March 13, 2011
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
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, March 12, 2011
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
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
Sunday, March 6, 2011
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
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
Friday, March 4, 2011
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
~Coach Aubyn
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