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
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What we're about
CrossFit Chula Vista Endurance is an adjunct to CrossFit for those who want to compete in endurance events from 5K to Adventure races. We believe strength, power, anaerobic conditioning, and proper mechanics lead to endurance success, not 'long slow distance'. There is method to our madness and we'll let you read our method both here and at CrossFitEndurance.com.
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quick links
Official CFE Warm Up
Run: Start with an easy 800m jog. Then, 3 sets of 3 different running drills (your choice) followed by 100-200m runs increasing to all out efforts. Finish with 3 short sprints (100m) of 80%, 90%, and 100%. Recover completely and begin workout.
Swim/Bike/C2: Start with an easy pace on a distance equivalent to 800 m running. Then, 3 sets of 3 different skill specific drills, followed by brief distances increasing to all out efforts (equivalent to the run distances). Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
Swim/Bike/C2: Start with an easy pace on a distance equivalent to 800 m running. Then, 3 sets of 3 different skill specific drills, followed by brief distances increasing to all out efforts (equivalent to the run distances). Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
Workout Legend
TT = Time Trial = an all out effort
Tempo = Reduced but consistent pace for Time or Distance. 100% is all out effort
90% is a 10% pulled back effort, range between 85% to 95%.
RPE= Rate of perceived exertion , see RPE scale below
M = miles
y = yards
m = meters
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on (maximal effort) and 10 seconds rest
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Fouls = To be done at end of workout. If you foul more than once, you get a 2 minute recovery between fouls.
C2 = Concept 2 Rower
Tempo = Reduced but consistent pace for Time or Distance. 100% is all out effort
90% is a 10% pulled back effort, range between 85% to 95%.
RPE= Rate of perceived exertion , see RPE scale below
M = miles
y = yards
m = meters
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on (maximal effort) and 10 seconds rest
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Fouls = To be done at end of workout. If you foul more than once, you get a 2 minute recovery between fouls.
C2 = Concept 2 Rower
Strength and Conditioning Recovery
This can and should be done the day of races, after long runs, or after interval work.
Glute Ham Developer sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15
Glute Ham Developer hip extensions (hamstrings and butt should burn)
Kettlebell/Dumbbell swings 3 x 15
Bench Press 3 x 15 or push ups 3 x 15
Pull-ups 3 x 10-15
All exercises are 3 sets with a light - medium weight
Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Glute Ham Developer sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15
Glute Ham Developer hip extensions (hamstrings and butt should burn)
Kettlebell/Dumbbell swings 3 x 15
Bench Press 3 x 15 or push ups 3 x 15
Pull-ups 3 x 10-15
All exercises are 3 sets with a light - medium weight
Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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