CrossFit Chula Vista Endurance:
CFE tomorrow ( saturday) is for all you non Wild Horse Racers. We will meet at The Woods Clubhouse at 8am located just behind the fire station at the corner of Woods Drive and Otay Lakes Road. You'll be running a rolling 4 mile course for time, meaning....hard fast efforts. See you there!!

~Coach Aubyn



WOD

21-19-15-12-9-6-3
Overhead Squats 65/45
Push Press 65/45

STRENGTH

Floor Press
3 X 6 @ 50%


WOD

Run 1 mile

Row for exactly the length of your mile time

Run 1 mile

Strength
Hang Power Cleans
3x6@50%




Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

CONGRATULATIONS TO MITCH COMPTON!! Mitch qualified for the Boston Marathon by completing the Carlsbad Marathon on Sunday in 3:09:55 (he needed 3:10 to qualify for Boston). Great job Mitch!

Good luck to the following CrossFit Chula Vista Endurance racers participating in the Wild Horse event this weekend:

Aubyn
Sue
Ralph
Brian
Melanie
Rick L.
Trevor
Jason
Stacey K.
Sarah V.


Strength
Hang power snatch
3x6@50%

WOD
AMRAP in 15 min of

5 Burpees
10 Ring dips
15 Sit-ups

CFE for Tuesday/ Wednesday 8 x 200m. Tuesday night crew, we are back at Eastlake High School track 6PM. Wednesday morning CFCV at 9.
CFE racers: please check the Endurance Page for your taper info.

~Coach Aubyn


Strength
DE Push Press
10x3 reps @ 70%

WOD
5 rounds of
50 meter sprint
6 power cleans 135/95
12 knees to elbows

Strength
Front Squat
5x3@50%

Fran
for time
21-15-9 reps,

Thruster 95/65

Pull-ups

Saturday morning CFE WOD. Meet at the Otay Lakes Boat Launch ( Wueste Road) at 8am. We will be running the Wild Horse course!! Bring water, a GU ( if you are one of the people racing next weekend or the weekend of the 5th) and make sure to eat some breakfast 90 minutes prior. I will have people going all different distances tomorrow based on individual levels of fitness. The forecast is for rain, which is just water, not a corrosive chemical that causes severe burns or death. A run in the rain will either be a blast, or miserable. Only you can decide which way it will be. Besides, there is no such thing as bad weather, just inappropriate clothing. If you are new, please come about 15 minutes so I can have a chat with you before we get underway.

~Coach Aubyn




Strength
Muscle Snatch
5x3 @ 50%

5 rounds of
15 kettle bell swings 2p/1.5p
15 knees to elbows

STRENGTH

5 X 3 @ 70% 1 Rep Max Bench Press

WOD
Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

CrossFit Chula Vista Endurance: This morning 1/18 we will be running 1 mile repeats meeting in our usual spot at the usual time. 9am CFCV. Saturday morning we will be running a BIG portion of the Wild Horse course. Meeting at 8am at the boat launch. - Coach Aubyn

STRENGTH

5 X 3 @ 70% Deadlifts


WOD

AMRAP 15 Minutes

10 Deadlifts 185#
10 Ring Dips

CrossFit Chula Vista Endurance: Tuesday 1/17 and Wednesday morning 1/18. We will be running 1 mile repeats. Tuesday night crew, we will be meeting at CrossFit Chula Vista at 6PM. Morning crew we will meet in our usual spot at the usual time. 9am CFCV. Saturday morning we will be running a BIG portion of the Wild Horse course. Meeting at 8am at the boat launch. - Coach Aubyn

STRENGTH
5 X 3 @ 50% Shoulder Press

WOD
1-1-1-1-1-1-1 Clean & Jerk

Endurance for tuesday 1/17 and wednesday morning 1/18. We will be running 1 mile repeats. Tuesday night crew, we will be meeting at CrossFit Chula Vista at 6PM. Morning crew we will meet in our usual spot at the usual time. 9am CFCV. Saturday morning we will be running a BIG portion of the Wild Horse course. Meeting at 8am at the boat launch.

Coach Aubyn



Strength
Snatch 5x3@50%

WOD

AMRAP in 20 minutes

25 Pull-ups
50 Push-ups
75 Squats

CrossFit Chula Vista Endurance:
Today's CFE WOD is Mount San Miguel.THIS IS AN OPEN WOD ANYONE WELCOME. We may have visiting CFE affiliates joining us as well. PLEASE make sure that you are eating right and hydrating today, and that you show up tomorrow having had something to eat about 60 to 90 minutes prior. You do not want to attempt this thirsty or hungry. I also highly suggest bringing a GU or a honey stinger or whatever you decide to use. Those of you getting ready for upcoming races, this is a perfect opportunity for you to try race nutrition and see if it agrees with your stomach or not. As always I will provide butt wipes for those of you who meet "The Beast." We are going to start the WOD at 8am so please be early. Again, water is highly recommended. Bring a camera, the views are amazing. Stacey is bringing treats. I may provide some as well. I have the Tshirts $25 each.

Directions:
East H
H street turns into Proctor Valley Road right around Hunte parkway continue east on Proctor Valley road passing Duncan Ranch Road
Turn Left onto Coastal Hills
You will drive into a development and follow that road about a mile until you reach Butterfly Court. We will meet at Butterfly Court you may park there or to your left. From there we will walk up a small access road to where the WOD begins underneath the high voltage power line. Please allow for 90 minutes to complete the entire workout. See you all there.


STRENGTH:
Squat Cleans 5 X 3 @ 70% 1 Rep Max


WOD

"Annie"
50-40-30-20-10
Double Unders and Sit-Ups

CrossFit Chula Vista Endurance:
Tomorrow's CFE WOD is Mount San Miguel.THIS IS AN OPEN WOD ANYONE WELCOME. We may have visiting CFE affiliates joining us as well. PLEASE make sure that you are eating right and hydrating today, and that you show up tomorrow having had something to eat about 60 to 90 minutes prior. You do not want to attempt this thirsty or hungry. I also highly suggest bringing a GU or a honey stinger or whatever you decide to use. Those of you getting ready for upcoming races, this is a perfect opportunity for you to try race nutrition and see if it agrees with your stomach or not. As always I will provide butt wipes for those of you who meet "The Beast." We are going to start the WOD at 8am so please be early. Again, water is highly recommended. Bring a camera, the views are amazing. Stacey is bringing treats. I may provide some as well. I have the Tshirts $25 each.

Directions:
East H
H street turns into Proctor Valley Road right around Hunte parkway continue east on Proctor Valley road passing Duncan Ranch Road
Turn Left onto Coastal Hills
You will drive into a development and follow that road about a mile until you reach Butterfly Court. We will meet at Butterfly Court you may park there or to your left. From there we will walk up a small access road to where the WOD begins underneath the high voltage power line. Please allow for 90 minutes to complete the entire workout. See you all there.

2 rounds for time of

Row 250 meters
30 box jumps
Row 250 m
30 wall ball shots
Row 250 m
30 push-ups

STRENGTH:
5 X 3 @ 70% Behind the Neck Push Press - Snatch Grip

WOD
Back Squat - Max Effort
5-3-2-1-1-1-1-1

then.....

Tabata Sit-Ups

STRENGTH
Sumo Deadlift - 5 sets of 3 @ 50% 1 rep max

WOD
5 Rounds for Time:
Run 200M
20 Ball Slams
12 Man Maker Push Ups
25 Double Unders