CrossFit Chula Vista Endurance: CFE tuesday August 9th

Monday, August 8, 2011

CFE tuesday August 9th

Hey everyone. We are still planning on holding our CFE "track meet" WOD. 6PM at Eastlake High School. The workout will be:

1600m run ( everyone )
800m run ( everyone )
4x400m relay ( break into teams of 4 and each person runs one 400)
200m (everyone)
4 x100m ( teams of 4)

This WOD is WAAAAAAY more fun with lots and lots of people. So bring your friends. New CrossFitters who are looking to check out CFE this is a GREAT wod to see what we are all about. Everything is scalable to individual fitness.

See everyone on the track at 6PM sharp!!

~Coach Aubyn

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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.

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

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.

CrossFit Chula Vista Endurance

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Monday, August 8, 2011

CFE tuesday August 9th

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Official CFE Warm Up

Workout Legend

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