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
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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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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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