Sat CFCVE

Hey everyone:

Getting some questions about if we will be meeting to run if it rains. The answer is yes. We will meet in hail, torrential downpours, gale force winds, 100+ degree temps. We are runners. We don't melt in moisture. We don't perish in heat.

That being said. I have changed the meeting spot for the WOD. I think the logistics of trying to get everyone to the track this weekend sounds like a nightmare to me right now. So instead we will be meeting by the bathrooms at Sweetwater County Park

http://www.co.san-diego.ca.us/parks/Camping/sweetwater.html

Park in "Day Use" parking....there shouldn't be a charge to do so.

We will be running a 45 minute tempo run on a gravel road. No mud, no puddles, no slippery pavement or cars splashing us. Please dress accordingly. If you don't have rain gear you might want to get some. Although i don't think you really need it for a 45 minute run. Bring warm dry clothes to change into afterwards in the bathrooms. This route will have some rolling hills but all in all nothing too treacherous.

Hope you are having a good week!

~Coach Aubyn

Tuesday night.

Hey Everyone:

Congrats to Bob Tubbs who ran the first annual Coronado Valentine's
Day 10k this morning. As you can see he arrived at the start before
the sun was up couldn't wait to kick some ass! Bob ran a 46:18....
said the first mile was a joke with huge crowds of slow moving
people.Once the crowd thinned out he took off and he said he felt
good all the way to the finish...a great feeling. Nice work Bob! Way
to represent. And he even wore his CFCV sweatshirt! Papa Rick will
love him for that!

We held our second rowing clinic this morning with Matt Wheeler.
Several more of you attended. And to those of you who didn't....well
we are holding a 3rd clinic on February 27th. Sign up now as spaces
are limited to the number of ergs we have. And, the clinic itself was
featured on CrossFit Endurance Mainsite! I already have inquiries
from CrossFitters outside of Chula Vista.

We are going to mix things up this week. And instead of meeting at
CFCV for our tuesday night session we will be meeting at the Salt
Creek Community Center. We will meet in the parking lot at the
intersection of Otay Lakes Road and Woods Drive at 6PM. We will be
walking down the big staircase to run the gravel pathway that
encircles the practice fields. The area is extremely well lit and
will be a nice change from our ghetto fab location.

Our WOD on tuesday night will be as follows:

4 minutes on 30 seconds of rest
2 minutes on 30 seconds of rest
1 minute on 3 minutes of rest
2 minutes on 30 seconds of rest
4 minutes on

DONE!

Yeah, this one is gonna hurt a bit.

Can't wait to see you all this week!

~Coach Aubyn

Saturday

Hey everybody:

Just a reminder that CrossFit Chula Vista Endurance will be meeting
at Southwestern College's track tomorrow (saturday) at 8am. We will
be running "Tosh"

3 rounds 200m, 400m, 600m

All out effort. Rest time in between interval is the time it took you
to complete the previous effort.

You are going to want to bring water. You should be hydrating all day
today and make sure you eat something about 2 hours or 90 minutes
before we run!

Wishing Bob Good Luck in the first annual Valentine's Day 10k in
Coronado on Sunday. Crush it Bob!!!

I will see you all tomorrow morning ( everyone but Bob and Brian).

The parking is weird. Not sure if you have to pay for a $2 parking pass
on the weekend. Maybe bring some quarters just in case, carpool. And
if you do have to pay for parking look for the little white pay boxes
located on the perimeter of the lots. The track is located up behind
the tennis courts and baseball fields. I'm thinking I will park at
Starbucks in the Ralph's shopping center. Grab some coffee and walk
over.

Here is a link to a PDF file with a map of the college just in case.

http://www.swccd.edu/4thlevel/index.asp?L3=132

See you in the morning!!

~Coach Aubyn

Tuesday night recap.

Great effort tonight everyone! I know you all totally hate me after what I have put you through the past few days. The best part of tonight was walking in the door and seeing Theresa.

"Hi Theresa! How are you?" and midway through my greeting Theresa held her finger up to shush me and said " Uh.....NO....uh uh." Ha! I had to laugh. She was mad as hell at me for the calf pain she had. But was still there for CFE!! So she can't hate me too much!!!

Tonight we did a grueling WOD of
6 x 400m with 25 ball slams in between the intervals.

I decided I am going to name the WOD "Robin" after our very own Robin Rico who rocked the form tonight. I took a random running picture of her on round 5 and DIED when I saw the image that came back. Great form! And her form on the ball slams was ideal. Proud of you Robin.

Let me know if you are interested in the 10:30 am rowing clinic. We have some spots available. Danielle and Ralph I have you signed up for the 830am. You will not be disappointed. Matt is an amazing coach and now has me obsessed with the ERG.

Here are a few Saturday WODS that I have on the horizon for you all:

1.Barefoot beach WOD in Coronado
2. Otay Truck Trail
3. Cuyamaca ( running at some elevation)
4. Torrey Pines Hill Repeats

Some of you mentioned you might want to run the Rock n Roll half marathon in June. Time to start giving that some serious thought and perhaps register soon. Also in racing news. The Carlsbad 5000 is coming up April 3rd. This is a fast course and is a total "PR" maker. It is such a rad experience that I HIGHLY recommend it to all of you to register. All of you are more than capable of doing it. It sells out really fast so do it soon. I am thinking I might do the 25K. Which means I get to do the same route 5 times. All five race starts. So I could actually start the race with all of you depending on what heat you are put in.
here is some more info:

http://carlsbad.competitor.com/event-information/all-day-25k/

Thanks for all the hard work tonight everyone. See you Saturday morning at Southwestern College's Crappy Track!! Starbucks Afterwards!!

~ Coach Aubyn

CFCVEndurance

Wow, totally exciting weekend for the members of CrossFit Chula Vista
Endurance.

First bit of news is Ralph finished the Huntington Beach Marathon
this morning. His goal time was 4:30 but his OVERALL goal was to be
able to run the whole race and not have any cramping like his
previous race. I'm happy to report that Ralph ran a 4:36! No
cramping, no walking, feeling strong. He joined CrossFit 6 months
ago. Was recovering from knee surgery and needed and wanted to lose
weight and run this race. Well Ralph...you did it!! You've lost 50
lbs (right)? And had one heck of a run today. So good on ya!! You
made us proud! I asked him if he got a picture of himself and he said
"no"... because I made him carry a drink which meant he had to leave
his phone behind!! Let's pray the race pics come back quickly.

Yesterday our group met at the southeastern side of Mount San Miguel.
We had a turnout of 18 people to make the climb to the top. For those
of you keeping track our route was a 2,000ft climb in 2.2 miles. The
lead guys did this in 37 minutes. Pretty impressive. Not one person
was able to run the whole route. Even walking it was a killer. In
fact several people said it was the hardest WOD they had done to
date. That includes Fran, Murph, and others. We decided we were going
to make this WOD a mainstay in our training. We'll do it frequently,
constantly trying to better our times both up and down the mountain.
And to soften the blow...we'll end the WOD with a little tailgate
action. We are even going to keep track of how many times people
participate in the climb.

This morning we had held our first rowing clinic. Given by world
class rower Matt Wheeler. I don't think any of us expected there
would be so much to learn. And that in 90 minutes we would all
improve our stroke efficiency as much as we did. WOD's with "row" now
present a fun new challenge to those of us who completed the clinic.
We know where and how to use our power, and where to rest and
breathe. If you haven't already signed up for next weekend's clinic I
highly recommend it. Especially to runners. We have all had injuries
where we need to be able to row instead of run to keep our fitness
level up, so why not learn rowing technique from one of the best around?

Last point of business. Tuesday night we will be meeting for our WOD
at 6PM at CFCV. We will be running 400m repeats....with a twist! DA
DA DA...gotta show up to see what we're doing!

On a personal note. I am so happy that you all have put your trust in
me to train you for whatever challenges you plan to take on in the
world of endurance. I celebrate each and every victory of yours no
matter how small. I never thought I would find coaching to be so
rewarding and so engaging and fun as I do. These last couple of months

Ralphs Race.

Everyone at CrossFit Chula Vista would like to wish Ralph good luck
on the Huntington Beach Marathon tomorrow morning. Ralph has been a
committed member to both CrossFit and CrossFit Endurance. Believe in
your training Ralph. Smile and have a great race!!

Who is "UNSCARED?"

CFE Chula Vista will be meeting Saturday morning at 8:00 sharp. We will be climbing to the top of Mount San Miguel. Bring your cameras. Bring a drink and make sure you have something to eat before this. It will be a challenge for everyone. Some of you MAY be able to run the majority of it. But I doubt you will be able to run the whole thing. Most will walk the entire way. Don't worry...even the walk will hurt. You'll thank me come swimsuit and miniskirt season.

Directions:

H street east
H street turns into Proctor Valley Road
drive past Montevalle Park
look for a left hand turn onto Coastal hills
follow Coastal hills up and into the subdivision and pass their clubhouse
look for Butterfly Court. A cul-de-sac on your right hand side.

We will meet in the cul-de-sac. Do some stretching and get started not to much after 0815. So be on time please!

Memberships are now due. If you did not pay for your membership on tuesday night please bring payment with you tomorrow morning.

You may still bring guests as long as they haven't already attended two sessions. We welcome anyone and they are entitled to two workouts on the house. They don't have to be be "crossfitters" to attend.

Looking forward to this one! For those of you who have never done this...you are in for a treat. This is really fun and very rewarding.

~Coach Aubyn