Vance V.
Testimonial:
I started CrossFit in May 2011. I am 48 years old and I wanted to startcompletely over to build my level of fitness.
CrossFit Endurance
Whole 9 Life
CrossFit ChulaVista Endurance
Mobility Blog
World Class Fitness
World Class Fitness
■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
Contact Information
Meal Of the Day.
New Beginning FEBRUARY 6th!
SIGN UP NOW to reserve your spot in our On-Ramp Program!Our On-Ramp Program begins February 6th and is perfect for those new to CrossFit!
Our On-Ramp class meets 3 days a week for 3 weeks and classes are limited to 10 clients. They are designed to get you familiar with the basic movements that make up the foundation of CrossFit (this includes Nutrition). New clients will learn techniques and skills and will get a progressive introduction to the intensity levels that are inherent in our Workout of the Day (WODs). We include a success journal so you can track both your nutrition and workouts. Contact us at (619) 934-9934 to schedule a free introductory workout and reserve your spot in the On-Ramp Program.
Pulahan-Derobio Eskrima
Watch live streaming video from pdeskrimatv at livestream.com
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Monday, February 06, 2012
WOD
Strength
Clean Pulls
3 X 5 @ 70%
WOD
7 Rounds of
7 handstand push-ups
7 ball slams
7 toes to bar
Saturday, February 04, 2012
WOD
CFE for Saturday 2/4
1.5 mile repeats
meet at Montevalle Park near the play structure at 8am
~Coach Aubyn
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
1.5 mile repeats
meet at Montevalle Park near the play structure at 8am
~Coach Aubyn
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Friday, February 03, 2012
WOD
Strength
Shoulder floor press
4x5@60%
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders.
Thursday, February 02, 2012
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Post time to comments.
Compare to 100427.
Wednesday, February 01, 2012
Split Jerk
CHRISTINA 8 MONTHS PREGNANT AND ROCKIN' TABATA MED BALL CLEANS!!!
STRENGTH
Back Squat
4 X 5 @ 60%
WOD
Split Jerk
1-1-1-1-1-1-1
Finish with.....
Tabata Ball Slams
STRENGTH
Back Squat
4 X 5 @ 60%
WOD
Split Jerk
1-1-1-1-1-1-1
Finish with.....
Tabata Ball Slams
Tuesday, January 31, 2012
400 M Runs
What's worse than a Tabata? A double tabata. Tuesday night crew we are meeting at CrossFit Chula Vista at 6PM. Wednesday morning ladies, we are at the box again at 9am.
~Coach Aubyn
STRENGTH
Deadlifts
4 X 5 @ 60%
WOD
Sprints
5 X 400M
Rest time between rounds is equal to run time.
~Coach Aubyn
STRENGTH
Deadlifts
4 X 5 @ 60%
WOD
Sprints
5 X 400M
Rest time between rounds is equal to run time.
Monday, January 30, 2012
WOD
Strength
Thrusters
4x5@60%
WOD
20-18-16-14-12-10
Box Jumps 20/24
Kettle Bell swings 1p/1.5p
Saturday, January 28, 2012
WOD
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
Strength
Front Squat
3x6@50%
WOD
7 rounds of
200 meter run carrying slam ball
20 ball slams
10 lunges with ball held overhead with right hand.
10 lunges with ball held overhead with left hand.
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
Strength
Front Squat
3x6@50%
WOD
7 rounds of
200 meter run carrying slam ball
20 ball slams
10 lunges with ball held overhead with right hand.
10 lunges with ball held overhead with left hand.
Friday, January 27, 2012
WOD,OHS and Push Press
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
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
Thursday, January 26, 2012
Run Row Run
STRENGTH
Floor Press
3 X 6 @ 50%
WOD
Run 1 mile
Row for exactly the length of your mile time
Run 1 mile
Wednesday, January 25, 2012
WOD.
Strength
Hang Power Cleans
3x6@50%
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Tuesday, January 24, 2012
WOD
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
Monday, January 23, 2012
WOD
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
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
Saturday, January 21, 2012
WOD,Fran.
Strength
Front Squat
5x3@50%
Fran
for time
21-15-9 reps,
Thruster 95/65
Pull-ups
Friday, January 20, 2012
WOD
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