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
Friday, April 29, 2011
Tuesday, April 19, 2011
Tuesday WOD.
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
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
Monday, April 4, 2011
Tuesday
Tuesday night we are running our 5k time trial. No pressure....But
Tara PR-ed by 6 minutes and Brian PR-ed by one minute. So bring your
"A" game. Make sure you eat and hydrate all day. And visualize! Take
a bit of time while driving or eating lunch or whatever and imagine
yourself running the fastest you have ever gone. The more descriptive
you can be the better. Feel the wind in your face, fee that hill
towards the driveway...and it feels way easier than you remember.
Start teaching yourself the practice of visualization. It really does
work.
Wednesday we will hold our very first weekday morning CFE training
session. We will meet at 9am. EVERYONE welcome. CFCV members and non
members. First two sessions are on the house. We will work on our
POSE running and finish up with the always fun "Death By 10 Meters"
WOD. Hope to see a bunch of you mid morning veterans there!!
~Coach Aubyn
Tara PR-ed by 6 minutes and Brian PR-ed by one minute. So bring your
"A" game. Make sure you eat and hydrate all day. And visualize! Take
a bit of time while driving or eating lunch or whatever and imagine
yourself running the fastest you have ever gone. The more descriptive
you can be the better. Feel the wind in your face, fee that hill
towards the driveway...and it feels way easier than you remember.
Start teaching yourself the practice of visualization. It really does
work.
Wednesday we will hold our very first weekday morning CFE training
session. We will meet at 9am. EVERYONE welcome. CFCV members and non
members. First two sessions are on the house. We will work on our
POSE running and finish up with the always fun "Death By 10 Meters"
WOD. Hope to see a bunch of you mid morning veterans there!!
~Coach Aubyn
Thursday, March 31, 2011
Sat. WOD
We are pleased to announce a 3rd CFE training opportunity. Beginning Wednesday, April 6th we will hold a wednesday 9am training run. The WOD will be different from the Tuesday and Saturday workouts. Come check it out. First two workouts are on the house!
Great week so far for our endurance group. Tuesday night we held a 5k time trial. The 5k TT is used in CFE like the CrossFit Total is used in CrossFit to judge gains. We try and do a time trial every 60 to 90 days to judge improvements. Tara and Brian both improved their times. Brian ran our CFCV loop in 20:32 almost a full minute faster than his previous time. And he did this post marathon! Great effort Brian. Great pace. Tara improved her previous 5k time by 6 minutes!!!! That works out to be 2 minutes faster per mile. HUGE!!! HUGE HUGE HUGE improvement there! And she did this after only 90 days with the program. And I must say that both Brian and Tara kept very even pacing. Which is the trick. Their mile splits were consistent, within 10 seconds of each other. Good pacing is the mark of a great runner.
Last night CFCV Endurance joined forces with Invictus Endurance and ran a blistering workout. The WOD was held at SDHS Balboa Stadium. Marc Homan, CFE head coach, was in charge. The track, only a year old was paradise for our runners who are used to running in the wilds of Eastlake. Our WOD was:
5 minutes on all out effort
2 1/2 off
6 minutes on all out effort
3 minutes off
7 minutes on all out effort
I think we all found God at some point during the workout. I know at one point I felt like I was being dragged behind a team of horses. But we all survived. And we checked the box for "mental toughness." A HUGE thanks to Marc or "Homie" as he is better known for his great coaching. And special thanks to Nuno Costa for arranging the meet up. We will have to do it again. And hopefully they will let us host a Saturday WOD!
Here's what's on tap for this weekend. We will be meeting at the VONS in Bonita at the corner of Bonita Road and Otay Lakes Road. We will be running from the base of Otay lakes hill to the top ending at Bonita Vista Middle School.
3 x 2 mile hill repeat
( and because I am so sweet the hill is actually only 1.8 miles in length so don't say I never cut you breaks.)
This is a scalable workout. Perfect for beginners. So if you haven't joined in on a CFE Wod before come try us out. Beginners will walk/jog the hill once, and walk/jog down. More advanced will run the hill and walk down. The effort will progress in difficulty based on the fitness level of the participant not exceeding 3 ascents and 3 decents at all out effort.
Just a friendly reminder that Saturday is the first of the month. Don't forget your CFE dues.
Great week so far for our endurance group. Tuesday night we held a 5k time trial. The 5k TT is used in CFE like the CrossFit Total is used in CrossFit to judge gains. We try and do a time trial every 60 to 90 days to judge improvements. Tara and Brian both improved their times. Brian ran our CFCV loop in 20:32 almost a full minute faster than his previous time. And he did this post marathon! Great effort Brian. Great pace. Tara improved her previous 5k time by 6 minutes!!!! That works out to be 2 minutes faster per mile. HUGE!!! HUGE HUGE HUGE improvement there! And she did this after only 90 days with the program. And I must say that both Brian and Tara kept very even pacing. Which is the trick. Their mile splits were consistent, within 10 seconds of each other. Good pacing is the mark of a great runner.
Last night CFCV Endurance joined forces with Invictus Endurance and ran a blistering workout. The WOD was held at SDHS Balboa Stadium. Marc Homan, CFE head coach, was in charge. The track, only a year old was paradise for our runners who are used to running in the wilds of Eastlake. Our WOD was:
5 minutes on all out effort
2 1/2 off
6 minutes on all out effort
3 minutes off
7 minutes on all out effort
I think we all found God at some point during the workout. I know at one point I felt like I was being dragged behind a team of horses. But we all survived. And we checked the box for "mental toughness." A HUGE thanks to Marc or "Homie" as he is better known for his great coaching. And special thanks to Nuno Costa for arranging the meet up. We will have to do it again. And hopefully they will let us host a Saturday WOD!
Here's what's on tap for this weekend. We will be meeting at the VONS in Bonita at the corner of Bonita Road and Otay Lakes Road. We will be running from the base of Otay lakes hill to the top ending at Bonita Vista Middle School.
3 x 2 mile hill repeat
( and because I am so sweet the hill is actually only 1.8 miles in length so don't say I never cut you breaks.)
This is a scalable workout. Perfect for beginners. So if you haven't joined in on a CFE Wod before come try us out. Beginners will walk/jog the hill once, and walk/jog down. More advanced will run the hill and walk down. The effort will progress in difficulty based on the fitness level of the participant not exceeding 3 ascents and 3 decents at all out effort.
Just a friendly reminder that Saturday is the first of the month. Don't forget your CFE dues.
Tuesday, March 29, 2011
Tues
What an amazing day yesterday for CFE! We had 5 members set new PR's on their mile. And just so everyone knows, "door to door" the one mile CFCV course is actually 1.1 miles. So the times would actually be a lot faster on a track.
Here is a recap of the WOD we call "The Beast"
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .
The way I briefed the WOD was to take the first mile slow, 2nd mile a bit faster. The run the 800 and 400 repeats at the pace that second mile was run. By that time everyone was adequately warmed up and after a few minutes to rest, stretch and get a drink of water they took off on their one mile time trial ( max effort). We had some solid performances yesterday. The weather was perfect and nobody backed down from this challenge. It took the group anywhere from 60 to 90 minutes to complete the WOD once all the rest elements were factored in.
We had some fantastic partnering which added to the success of the workout. Barry and Ron ran together. Both fast as lighting and very competitive. Jack and Jason teamed up and Jack did a great job keeping Jason from going out too hard so that he was able to crush his former one mile PR. And "The Ladies" ( Theresa, Sheree, Tara, and Robin) all did a great job at packing up and working off each other.
As a coach yesterday was my best day with the group so far. These people have learned so much about running, their form, pacing, and have gotten so fit and confident that those PR's were just amazing to see happen. Great job everyone! I also think that it was a good lesson on not underestimating one's own ability. So many people after looking at the workout were convinced they were going to flame out. But they ended up having a great day. A think a lot we learn from running transfers into real life.
Here is our schedule for the midweek workout. Tuesday night we will be meeting at CFCV to run a 5k time trial. Wednesday night our CFE group has been invited to team up with a few other San Diego area CFE groups to run a combined workout at San Diego High School Track ( Balboa Stadium). We will be meeting at the base of the Grandstands and the WOD begins at 615. Our group will be carpooling so we will meet at CFCV at 515 to leave promptly at 530. If you do not wish to carpool you can drive alone and meet us there. Just don't be late. Tardiness is punished with Burpees.
Here are the directions:
from 5 north
exit Pershing/ B st.
veer left towards B street.
at bottom of exit turn left
go under freeway
make a right onto 16th st.
drive up the hill pass SD City colleges parking garage and hook a right then a left into the back parking lot.
keep driving back back back, around around the stadium and park on the west side of the parking lot that encircles the track.
EVERYONE is welcome to attend the Wednesday night group WOD at SDHS. Friends, family, any members of CFCV who may be interested in seeing what CFE is all about this is a fabulous opportunity. The coach for the night is an amazing guy who handles most of all the CFE certs. He is a very accomplished athlete and a really fantastic teacher. I highly recommend joining us. Besides everyone knows that CFE has the most fun!
You may attend both tuesday and Wednesday night WODS. If you plan on carpooling please let me know.
Thanks,
~Coach Aubyn
Here is a recap of the WOD we call "The Beast"
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .
The way I briefed the WOD was to take the first mile slow, 2nd mile a bit faster. The run the 800 and 400 repeats at the pace that second mile was run. By that time everyone was adequately warmed up and after a few minutes to rest, stretch and get a drink of water they took off on their one mile time trial ( max effort). We had some solid performances yesterday. The weather was perfect and nobody backed down from this challenge. It took the group anywhere from 60 to 90 minutes to complete the WOD once all the rest elements were factored in.
We had some fantastic partnering which added to the success of the workout. Barry and Ron ran together. Both fast as lighting and very competitive. Jack and Jason teamed up and Jack did a great job keeping Jason from going out too hard so that he was able to crush his former one mile PR. And "The Ladies" ( Theresa, Sheree, Tara, and Robin) all did a great job at packing up and working off each other.
As a coach yesterday was my best day with the group so far. These people have learned so much about running, their form, pacing, and have gotten so fit and confident that those PR's were just amazing to see happen. Great job everyone! I also think that it was a good lesson on not underestimating one's own ability. So many people after looking at the workout were convinced they were going to flame out. But they ended up having a great day. A think a lot we learn from running transfers into real life.
Here is our schedule for the midweek workout. Tuesday night we will be meeting at CFCV to run a 5k time trial. Wednesday night our CFE group has been invited to team up with a few other San Diego area CFE groups to run a combined workout at San Diego High School Track ( Balboa Stadium). We will be meeting at the base of the Grandstands and the WOD begins at 615. Our group will be carpooling so we will meet at CFCV at 515 to leave promptly at 530. If you do not wish to carpool you can drive alone and meet us there. Just don't be late. Tardiness is punished with Burpees.
Here are the directions:
from 5 north
exit Pershing/ B st.
veer left towards B street.
at bottom of exit turn left
go under freeway
make a right onto 16th st.
drive up the hill pass SD City colleges parking garage and hook a right then a left into the back parking lot.
keep driving back back back, around around the stadium and park on the west side of the parking lot that encircles the track.
EVERYONE is welcome to attend the Wednesday night group WOD at SDHS. Friends, family, any members of CFCV who may be interested in seeing what CFE is all about this is a fabulous opportunity. The coach for the night is an amazing guy who handles most of all the CFE certs. He is a very accomplished athlete and a really fantastic teacher. I highly recommend joining us. Besides everyone knows that CFE has the most fun!
You may attend both tuesday and Wednesday night WODS. If you plan on carpooling please let me know.
Thanks,
~Coach Aubyn
Monday, March 21, 2011
Tuesdays WOD
Congrats to Robin for finishing her Whole 30 challenge. It's a tough deal to stick with, but such an amazing gift to yourself. You've inspired many others to try the challenge Robin. You look great and your stats have really improved within the CFE group!
Congrats to Brian on completing a TOUGH Los Angeles marathon run in a torrential downpour. 26.2 in 3:34 after sustaining a leg injury a couple of weeks ago and arriving late to race and having to start behind all 25,000 competitors!! Nothing like spending the first 10 miles bobbing and weaving your way through people in no rush to finish the race.
We have 3 people now training for the Rock n Roll Half marathon in June. Sheree, Theresa, and Robin are all signed up. Who else wants to take on the challenge? Who else at CFCV is signed up and wants to have an even easier race? Come out and try CFE. We are a fun group!!!! And any fitness level is welcome at any time. Remember that we offer two free sessions. And you don't have to be a CFCV to join.
Jason is officially registered to compete in the CrossFit Games Master Division. Pretty big thing to take on! But so glad he decided to do it. I can't imagine anyone else his age could be fitter than him.
Here is tomorrow night's wod. Better pack a lunch. It's gonna take the full hour to get done and will be grueling if you give me everything you've got!
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .
Yes...I am totally serious with this workout and no I don't care if you hate me before, during, or afterwards. "What doesn't kill you makes you stronger."
~Coach Aubyn
Congrats to Brian on completing a TOUGH Los Angeles marathon run in a torrential downpour. 26.2 in 3:34 after sustaining a leg injury a couple of weeks ago and arriving late to race and having to start behind all 25,000 competitors!! Nothing like spending the first 10 miles bobbing and weaving your way through people in no rush to finish the race.
We have 3 people now training for the Rock n Roll Half marathon in June. Sheree, Theresa, and Robin are all signed up. Who else wants to take on the challenge? Who else at CFCV is signed up and wants to have an even easier race? Come out and try CFE. We are a fun group!!!! And any fitness level is welcome at any time. Remember that we offer two free sessions. And you don't have to be a CFCV to join.
Jason is officially registered to compete in the CrossFit Games Master Division. Pretty big thing to take on! But so glad he decided to do it. I can't imagine anyone else his age could be fitter than him.
Here is tomorrow night's wod. Better pack a lunch. It's gonna take the full hour to get done and will be grueling if you give me everything you've got!
2 x 1 mile rest 3 min between intervals,
2 x 800 rest 2 min between intervals,
2 x 400m rest 90 sec between intervals,
Rest 3-5 min,
1 mile TT rest 3 min,
2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min
2 x 400m holding 1 mile TT pace -10 sec pace per mile .
Yes...I am totally serious with this workout and no I don't care if you hate me before, during, or afterwards. "What doesn't kill you makes you stronger."
~Coach Aubyn
Friday, March 18, 2011
Saturday WOD
First off...GOOD LUCK BRIAN! 26.2 in L.A. on Sunday morning. I'm predicting he will Qualify for Boston and maybe break the 3 hour mark!
No coached session this weekend. But that doesn't mean you are off the hook! The WOD can be done at your leisure this weekend. Sleep in, get up earlier, save it until Sunday afternoon...I don't really care!!
30 Minute Time Trial. MAX EFFORT. Meaning, by the end of 30 minutes your soul should be CRUSHED. Cover as much distance as possible. Have your ipod playlist dialed in. Email me with your distance covered please!! Don't forget to stretch and mash out sore spots!!!! You don't want to look all knotted up and sore like me.
And to answer your questions, as many of you are asking.....today's Crossfit WOD of 6 x 400M does not count as your Saturday CFE workout. SORRY! looks like you all just got a 3rd CFE ass burner for fun...thank Rick as I had nothing to do with it :)
~Coach Aubyn
No coached session this weekend. But that doesn't mean you are off the hook! The WOD can be done at your leisure this weekend. Sleep in, get up earlier, save it until Sunday afternoon...I don't really care!!
30 Minute Time Trial. MAX EFFORT. Meaning, by the end of 30 minutes your soul should be CRUSHED. Cover as much distance as possible. Have your ipod playlist dialed in. Email me with your distance covered please!! Don't forget to stretch and mash out sore spots!!!! You don't want to look all knotted up and sore like me.
And to answer your questions, as many of you are asking.....today's Crossfit WOD of 6 x 400M does not count as your Saturday CFE workout. SORRY! looks like you all just got a 3rd CFE ass burner for fun...thank Rick as I had nothing to do with it :)
~Coach Aubyn
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