CrossFit Chula Vista Endurance is pleased to host the first ever CFE-SAN weekend WOD. And what better way to kick it off but to take everyone up our beautiful Mt. San Miguel this saturday October 8th at 7am.
Mt San Miguel is a technical single track trail ascent and descent with an 8 degree grade for apx 2 miles one direction. The best recorded time we know of on the ascent is 32 minutes. We'd love to see someone try and beat it. This is a tough course even for the fittest of people. The views are amazing, so a camera is highly recommended. So is water, as some mornings it can get pretty hot out there.
directions:
"h" street turns into Proctor Valley Road
turn left at "Coastal Hills" ( you will be turning into a residential area)
go about a half mile and turn right onto Butterfly Court
Butterfly Court is a Cul De Sac that we always park and meet at. If the cul de sac is full you may turn left and park along the edges of the road
We will be leaving at 715 from the cul de sac to walk up to the trailhead. So don't be late.
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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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