Last weekend was a HUGE endurance weekend for the members of CrossFit Chula Vista. We had members who took part in the Baker to Vegas Relay & The La Jolla Half Marathon. Great job, way to represent. Send us your pictures from your races if you can: crossfitchulavista@cox.net
Congrats to Sue Kopas on her completion of the Devil Dog Duathalon up at Camp P! And Congrats to Ralph Otto for his completion of his first trail race when he finished the Painted Rocks Half Marathon up at Lake Hodges.
We have lots of new faces thanks to our new wednesday morning session. Angie even came out and ran with us at Rohr park on Saturday. It was a HOT run. But so much easier to get done when there is a group of people to run with. Great job to all the CFE-ers who gutted out the WOD in the heat. We made a unanimous decision that the Saturday session will now start at 7am vs. 8am. Nobody wants to be finishing a Workout in 80+ degree seems.
This week is Holy Week and Spring Break for most of you. We will still hold our two weekday sessions but the Saturday CFE session will not meet due to the Easter weekend. I will assign a workout for you to do either before or after you eat your weight in ham and jelly beans. So please look for that towards the end of the week.
The WODS are being posted early on the CrossFit Chula Vista Endurance Facebook page. So if you haven't "liked" us yet....and you are the kinda person who likes getting the WOD info before anyone else....here's your reason to check us out.
Both of the weekday WODS will be held in Scobee Park. So if you are running late just trot on down to the big lawn and find us!
WOD info for tuesday April 19th: meet at CFCV 6PM. WEAR A WATCH!!!!
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
**** Anyone who shows up without a watch will face the consequences
WOD info for Wednesday April 20th: meet at CFCV 9am: We will be running in the park with shoes ON
12 x 1 minute intervals
30 seconds of rest in between intervals
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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.
Welcome.
Welcome.
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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