Check out these thoughts from OPT's James FitzGerald:

There is more to improvements in physical work capacity than meets the eye.
I first thought that exercise only made our muscles more able, our hearts sustain and our minds free. When I first started introducing people to a component of intensity, I would see changes and outcomes moreso at a psycho-social level than at the physical level.
I thought that there must have been something to the exercise that was causing this.
I have discovered over time that the point at which a person reaches a certain level of intensity is when exercise becomes a "spiritual" thing for them...

Read the full post at optimumtraining.com

While we wait for the finishing touches to be put on the SD High track, we will be running in Mission Bay again this week.

The workout will be:
7 rounds of 2 minutes on, 1 minute off.

This is designed to have to you focus on pacing and consistency.

Come get some.... 

If you are running the full marathon we strongly encourage you to be doing 3 CFE workouts per week. If you are attending our track sessions on Wednesdays and our Sunday morning workouts, then you can find a way to fit this workout in sometime during the week.

4 x 1 mile repeats - full rest in between

Have fun and let us know if you have any questions!

We had a small but motivated group come out and do a 5k time trial early yesterday morning. It was a beautiful morning for a run, and everyone made it over to Sectionals to cheer on our coaches and friends afterwards.

We saw some great times yesterday, but we had one standout performance. Before the run Jen said she wanted to finish in less than 30 minutes. I caught her split time at 14:57 so she was right on track to finish in under 30. Jen finished at 28:47 with a negative split of over a minute! WAY TO GO JEN!!!!

We would also like to congratulate some of our former and current SDAE athletes who qualified for Regionals this weekend:

Christer Idland
Nuno Costa

Ayo Anise
Lacie Miller

Congratulations guys!!!!

Hey everyone!

It was great to see so many SDAE athletes at the San Diego/AZ Sectionals today!

Here is an update of some of our athletes who have been training with us (bet you didn't even realize just how bad ass some of your fellow athletes are!)

Women (Overall after 1st day -- out of 48 entries):
Anise, Ayo 4th
Miller, Lacie 10th
Davis, Trish 16th
 
Men (Overall after 1st day -- out of 103 entries):
Idland, Christer 4th
Estrada, Paul 18th
Costa, Nuno 19th
 
Let's get come of that competition spirit and get ready for your 5K TT tomorrow at 7AM.  We'll meet at the parking lot ACROSS from Black Angus on Lightwave Ave.  Do not park at Black Angus.  You will be TOWED!  Park on the street around CrossFit SoCal and walk on over.
 
We'll do some warmups, drills, and then GET YOUR RUN ON!!!  And after head on over to Sections to check out the action!
 
Your SDAE Coaches!

What a beautiful back drop we had to workout yesterday - we met at Mission Bay Park and got our running on the grass... Here's what went down - 

Workout:

1 min on, 1 min off, 1 min on, 50 seconds off, 1 on 40s off, 1 on 30s off, 1 on 20s off, 1 on 10s off, 1 on, 20s off, 1 on 30s off, 1 on 40s off, 1 on 50s off, 1 on 1 off and back down we went....1 on 50s off, 1 on 40s off, 1 on 30s off, 1 on 20s off, 1 on 10s off - who loved this workout???

Announcements - 

1.  This weekend we have a 5k time trial scheduled - we are going to meet at CF SoCal, at least that's the plan for now, but please check the website for updated information.  We may meet at 7am, since a few of us will be competing in the Sectionals.

2.  La Jolla Half competitors and Ragnar Relay folks - are you dialed into your goal for this race?  Do you have your nutrition in place, race strategy, mantras?  Its coming up in a month so please get with your individual coach and get everything lined up now!!!!

That's all for now...keep checking the website for updated info on workout locations/times!!!!

This fish oil calculator is the coolest thing since sliced bread.

Check out the Whole 9 website to find out how much fish oil you should be taking!

You all ready to run on grass????  Workout is going to be a 1 minute ladder....

This wednesday we are running at Mission Bay Park where CrossFit Weekend Warriors takes place on Saturday mornings - be there and ready to go by 6:15pm

Map: (click the blue marker to get directions!)

View CrossFit Endurance Meeting in a larger map

If you are running the full marathon we strongly encourage you to be doing 3 CFE workouts per week.  If you are attending our track sessions on wednesday and our sunday morning workouts, then you can find a way to fit this workout in sometime during the week.

20 seconds on 10 seconds - 16 rounds, all out efforts

This workout is one of the most intense experiences you will encounter in your training- think Fran while running. It has been proven to be one of the most efficient ways to train - but don't take my word for it, read the following articles to gain a look into why our training methods work so well. 

http://www.drmirkin.com/public/ezine112909.html
 
http://www.ncbi.nlm.nih.gov/pubmed/8897392
 
http://www.cbass.com/SEARCHOF.HTM