Tuesday 8/31

What was that about "Balance & Stability??"

CFE

BIKE

1min MAX effort, 2 min active recovery (50%)

10 times

SWIM

Open Water- 125m, 250m, 500m, 250m, 125m.

Monday 8/30

Remember to start spreading the word! Saturday, September 11th is our homage to our local heros in blue. We will be hosting a 30ish minute, donation based workout! Bring your friends.

WOD

8 X 8 Beast complex..

OR

8- 1min rounds of tire flips

cash out, hold hand stand as long as you possibly can!

CFE

Hill repeats

8, 10, or 12 repeats of a hill that is 200m. long on a grade of 5-7%

You don't NEED to be a beast to flip a 300lb tire..... but it certainly helps!

CFE

Long Run day.

Steady effort at 15-20% slower than your 1 mile max effort pace.

suggested continous efforts...

30-40 minutes for sprint/5k athletes

40-60 minutes for olympic/10k distance

60-80 minutes for 13.1 or 70.3 athletes

90-120 minutes for ironman & marathoners

Yoga

active recovery based session is at 6:30

Saturday 8/14

Brian learns the Price of a PR

INTRO WOD

75 burpees

50 squats

25 box jump

12 pull ups

...for time.

Friday 8/27

We decided against team jerseys.... we are going with team issue pistols insead!

"All the interns get glocks"

WOD

Run 800m.

10 pistols each leg

Run 400m.

25 double unders

Run 800m.

10 pistols each leg

Thursday 8/26

Make custom t-shirts at CustomInk.com

Possible fall hoodie.... please let me know who is interested in this design.

CFE

Swim-

500, 1,000 or 1,500M Time trial.

Wednesday 8/25

WOD

Super set

Handstand Push ups & pull ups

15 -1

14-2

13-3

12-4

11-5

10-6

9-7

8-8

7-9

6-10

5-11

4-12

3-13

2-14

1-15

CFE

Run

400m. Recover 15 sec.

800m. Recover 30 sec.

1600m. Recover 45 sec.

1600m. Recover 45 sec.

800m. Recover 30 sec.

400m.

Tuesday 8/24

Filling in the holes. Balance and flexibility are seldom addressed in main site programing.

CFE

Bike

Following a 10 min. warm up, do 4 rounds of...

10 min @ sprint race pace.

5 min @ Iron man race pace.

SWIM

Open water-

swim "easy" for 20 strokes, then increase turn over for 10.

Easy for 15, Fast for 10. Repeat 3 times

Easy for 10, Fast for 10. Repeat 3 times

Easy for 5, Fast for 10. Repeat 3 times

Monday 8/23

"Bunch of Jerks!"

WOD

Skill- split jerk

Main set- 3x3 Heavy Dead lifts

hold plank, L-pull up, and/or forearm balance for as long as possible.

CFE

Run 1 min @ 95%

30 second walking recover

Repeat 15, 20 or 25 times depending on race distance/ability

I know Robin was on here once already this week, but this is just a killer pic!!

Intro WOD

4 rounds for time of...

21 Box jump

15 burpee

9 jumping lunges

6 knee to elbow

RIDE

2-4hrs steady effort!

Friday 8/20

Sgt. Kenny Schall was K.I.A. on 22 May 2005. Your sacrafice does not go unnoticed.

HERO WOD

K. Schall

1 mile run

1 min max rep pull ups

1/2 mile run

1 min max rep Handstand push up

1/4 mile run

1 min max rep body weight bench press.

Score is a combination of reps and time. Each rep completed reduces overall time by 5 seconds.

If body weight bench press is not possible... do push ups, each rep reduces time 2 seconds.

Thursday

Team TYE member Robin Reed getting inverted at over 14,400 ft.

CFE

Tabata.... ( 20sec max eff, 10 sec. recovery X8)

Row, recover 5 min.

Air Squat, recover 5 min.

double under... pass out

RIDE

1 1/2 - 2 1/2 Steady effort.

WEDNESDAY 8/18

WOD

3, 4 or 5 rounds for time of...

Row 500m

21 box jump

15 Push Press (@ 95/65)

9 Back extension

3 pull ups

CFE

1 mile max effort RUN.

We will be recording these times and video taping run gait to provide feedback for team members who have already done an intial running BME.

Tuesday 8/17

TYE... It's a household name!

CFE

Bike.

Following warm up...

1 min max effort, 2 min recovery

2 min max effort, 4 min recovery

4 min max effort, 4 min recovery

4 min max effort, 2 min recovery

2 min max effort, 1 min recovery

1 min max effort.

Recovery cadence is 100-105 @ 50% of max effort

SWIM

Open water.

follow same interval as on the bike!

What a snatch

WOD

Warm up with 5min row.

continued warm up...

3x5 of back, front & Over Head Squat.

Main set

5x5 squat snatch

3, 5, or 7 rounds of

6 ring dips

4 ring pull ups

25 charlie manson's

Sundayw

What running is supposed to look like.

Run

Go Long today. Tonight, do yoga!

Saturday 8/14

Intro WOD

Cindy

AMRAP in 20 minutes of...

5 pull ups

10 push ups

15 squats

Ride

LSD (Long STEADY Distance)

Challenge yourself to ride just a little longer/further than your longest ride from last week. Every 10-15 minutes pick up the pace to 85-90% max effort for 45-60 seconds.

Friday 8/13

Prepare yourself for Friday the 13th.... it's gonna get nasty!

WOD

15 weighted, jumping lunges. (each leg)
12 ring dips
9 GI Janes
400m. Run

X 4, 5 OR 6 rounds for time, depending on race distance/ability.

Thursday 8/12

Triathlon & Yoga, a perfect life balance!!
CFE Swim

Following warm up, sprint 25m. holding fastest pace possible. Continue swimming without recovery for 75 more meters. Recover 1 min. Repeat 6, 8, or 10 times.

Wednesday

WOD

4 rounds for time of...
10 Turkish get ups (5 each arm)
Walk on hands 25ft.
50 air squats

CFE

Run- Track
Sprint 100m all out effort, continue running 300m. Recover 2min. Repeat 6, 8, 10 times depending on race distance/ability.

Tuesday

By percentage, most athletes stand to save the majority of their time in transition.

CFE

Swim/Bike Brick
Swim - 120m. all out sprint. Recover 2 min. Repeat 6, 8 OR 10 times depending on race distance/ability. Bike - hill repeats 6, 8, or 10 times. Alternate seated and standing. While seated focus on building power using as large a gear as you can manage. Standing sets are an all out sprint. Recovery is decent.

Monday 8/09

There are consequences to running barefoot on hot asphalt.

WOD

Complete these movements without resting or setting down the bar.

5 Over Head Squat
7 Good mornings
10 Alternating Lunges

Do 5, 6, or 7 rounds. Rest 1-2 minutes between each set.

CFE

Run;
Cover as much distance as possible in 8, 10, OR 12 minutes. Recover 2, 3, or 4 minutes between each set. Repeat 3 times.

Sunday

Upper body movement is just as important as lower body mechanics in regards to running efficiently. We all know that you are jacked Anna, but let's keep those arms in!

Run

Go 10-15% longer than last week! get out on a new trail and explore.

YOGA

Come to Lindsay's class for some amazing active recovery.

Saturday

Always moving forward

RIDE

Ride steady effort for 60, 90, or 120 minutes depending on race distance/ability.

SWIM

Swim steady effort for 20, 30 or 45 minutes depending on race distance/ability.

Friday

WOD

~Amanda~

Row 500m.

25 wall ball

Run 800m.

For Time!

Do 4, 5, OR 6 rounds depending on race distance and ability.

Thursday

CFE

Tri-Bata

Tabata Row

Tabata Bike

Tabata Run

20 seconds of max effort followed by 10 second recovery, X8. Total session time is 12 minutes.

Wednesday

This fight is going bad for someone.

WOD

Fight Gone Bad.
3 rounds for time of ...

Row
Wall ball
Sumo Dead lift, High Pull
Double Under
Box Jump
Rest

Each is done at max reps for 1 minute. Record number of reps for each. Count calories for Row.

CFE

Run- Track

400m. X11

Recovery after round 1 is 1 min.
Recovery decreases by 5 seconds after each interval.

ALWAYS, ALWAYS prepare food prior to traveling.... The alternative is NOT pretty!
CFE

Bike 60 minutes total.

ride max effort for 2, 3, OR 4 minutes 10 times, depending on race distance.

Which ever time you choose stay with that time for all 10 intervals. Distribute Your recovery however you want, but complete all 10 in 60 minutes. Ride at 80% during recovery.

Monday 8/2

Please note the hands point of entry in the water. It occurs after the arm is nearly fully extended, there is a brief glide phase, then the catch begins.
WOD

Squat clean 3 sets of 3

Weighted step up 3, 1 minute rounds.

3 sets of 3 uninterrupted double unders

CFE

Cover as much ground as possible in 3 minutes, walk 1 min.
Repeat 10 times.