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

CrossFit Chula Vista Endurance......Here's a picture of your coach for tuesday night. Jerome Avery, 2012 Olympic hopeful & paralympic guide runner. This man is fast, strong, and knows A TON about sprinting. He's gonna take us through is EXHAUSTING warm-up and then put us to work on some 100m repeats. Our Epic year is off to a great start, wouldn't you agree? The track is still closed for winter break. We will be meeting in the CrossFit Chula Vista alley at 6PM. Don't miss this opportunity, seriously.

~Coach Aubyn











Melanie, Chris and Bob demonstrate the substitution for a muscle up: "The Tebow"


STRENGTH

5 sets of 3 at 50% of 1 rep max - Overhead Squat


WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swing

We are happy to announce that Elizabeth Kelley, CrossFit client and My Monarch Massage Owner, is now on-site providing massage therapy. For a limited time we have cards available at the front desk for a free 15-minute massage. Hurry in and get your card and free massage - offer ends 1/31/12 or when cards run out!

CrossFit Chula Vista Endurance......Here's a picture of your coach for tuesday night. Jerome Avery, 2012 Olympic hopeful & paralympic guide runner. This man is fast, strong, and knows A TON about sprinting. He's gonna take us through is EXHAUSTING warm-up and then put us to work on some 100m repeats. Our Epic year is off to a great start, wouldn't you agree? The track is still closed for winter break. We will be meeting in the CrossFit Chula Vista alley at 6PM. Don't miss this opportunity, seriously.

~Coach Aubyn


Strength

Push jerk

5x3 reps @60% of 1RM



WOD
5 Rounds of

5 Deadlifts
225/185
10 barbell jumping burpees

Strength
Bench Press
4x10 @ 50% of 1 rep max.


AMRAP in 20 min of
5 power cleans 95/65
5 thrusters 95/65
5 back squats 95/65

Rowing Clinic: Rowing clinics being scheduled. Come learn some great rowing techniques taught by an Olympic medal winner from the Beijing games. The February 18th clinic has already sold out. Cost is $25 for clients $30 for non-clients. Please sign up at the front desk if you are interested in attending a future clinic.

Jump Rope Clinic with Dave Newman of RX Jump Ropes will be held on Saturday, February 4th, time TBA at CrossFit Chula Vista. If you are interested in attending please sign up at the front desk. You may pre-order your rope and Dave will bring it on the day of the clinic. Ropes are customized to your height and come in 5 different thicknesses. You will learn proper jumping technique and be well on your way to double unders in no time!


CrossFit Chula Vista Endurance:
CFE will be meeting this Saturday at 8am at Rohr Park to run either a 5k time trial or a 10k time trial. The definition of "time trial" is ALL OUT BEST EFFORT. Rohr Park is a great place to run as it is completely off the road, it's flat, and there are a ton of other runners out there to keep you motivated ( remember it's not polite to count out loud when you pass someone). We will meet in front of the Bonita/ Sunnyside Library for a warm up and then get underway. Newcomers are always welcome and I will scale WOD as needed.
Address:
4375 Bonita Road
Bonita, CA 91902

Reminders:
CFE fees are due ( separate from your CFCV fee)
Anyone wanting a tshirt you can prepay me and I will reserve you a size $25
Ragnar Relay information meeting is post WOD so if you are not running but are interested in doing the relay meet us on the back patio of the library at 930

~Coach Aubyn





STRENGTH:
4 rounds of 10 reps of Push Press @ 50% of 1 RM



WOD:
5 Rounds for Time of:
200M Run with 45# Barbell
40 45# Barbell Overhead Lunges
50 Squats

Rowing Clinic: Rowing clinics being scheduled. Come learn some great rowing techniques taught by an Olympic medal winner from the Beijing games. The February 18th clinic has already sold out. Cost is $25 for clients $30 for non-clients. Please sign up at the front desk if you are interested in attending a future clinic.

Jump Rope Clinic with Dave Newman of RX Jump Ropes will be held on Saturday, February 4th, time TBA at CrossFit Chula Vista. If you are interested in attending please sign up at the front desk. You may pre-order your rope and Dave will bring it on the day of the clinic. Ropes are customized to your height and come in 5 different thicknesses. You will learn proper jumping technique and be well on your way to double unders in no time!


STRENGTH
Hang Power Cleans
4 X 10 @ 50% 1 RM

WOD
AMRAP 15 Mins
10 Wall Balls
15 Push Ups
20 Back Extensions

CrossFIt Chula Vista Endurance:
Wednesday morning CFE we'll be running 1 min on with descending and ascending rest in Scobee park. Barefoot in the grass is optional, but highly recommended! CFE fees are now due and tshirts are on order. Please reserve a size when you come for the WOD

~Coach Aubyn




6:00 Crew


STRENGTH
4 X 10 @ 50% 1 RM Backsquat


WOD
Row 5K for time

Wednesday morning CFE we'll be running
1 min on with descending and ascending rest in Scobee park. Barefoot in the grass is optional, but highly recommended! CFE fees are now due and tshirts are on order. Please reserve a size when you come for the WOD

~Coach Aubyn


Strength
Deadlift
4x10@50%

WOD
7 rounds of
7 shoulder press 65/45
14 push-ups
7 box jumps 24/20
14 SDLHP 65/45