friday

WOD

100 Push ups...plank

80 Thrusters... shoulder rack position (95/65)

60 Box Jumps...wall sit

40 Pull ups... dead hang

While athlete 1 is doing Push ups, athlete 2 holds plank. At the time that athlete 1 can no longer do push ups they must hold plank while athlete 2 begins push ups. They may move on to Thrusters as soon as they have collectively completed all 100 repetitions.

(Only one person can be doing reps at a time.)

CFE-Swim

following warm up

100m

200m

400m

200m

100m

Final 100 should be within 5 sec +/- of your first 100m. If not, this is a scratch. Tread water without hands for 2 minutes if you scratch.

Thursday

WOD

4 rounds for time of....

400m run

21 ring dips

15 K2E

9 Game day push ups

*500m row is a substitute for 400m run if you're scared of getting cold*

CFE-Bike

Hold fastest possible pace for 10min. Recover 5 min @ 50%

" " 5 min. " "

" " 10min.

Wednesday

WOD

21-15-9

KBS & G.I. Jane

CFE-Swim

warm up-

25m left arm/25m right arm/ 25m free swim X 3

25 kick /50 free X2

Main set

25 hard/25 easy X10 (Recover 15 seconds)

500, 700 OR 1,000m steady race pace effort

25 hard/25 easy X10 (Recover 15 seconds)

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick, 10,000 times.” Bruce Lee

Tuesday....

"Speed, it's what's for dinner!"

WOD

"Cindy goes for a stroll"

20 minute AMRAP

5 pull up

10 push up

15 air squat.......

at minute 10, run 1 mile

10 minute AMRAP

5 pull up

10 push up

15 air squat.

CFE-Bike

cover as much distance as possible in 40 minutes.

Yesterday's training quote of the day

While taking post WOD shavasana, Will dropped this gem....

"That was brutal, so awesome.... cycle-fit rules!"

Monday

WOD

2 minute max rep Squat-Clean-Thruster.

Recover 2 min.

Repeat 5 times.

CFE-Swim

10- 100's holding fastest pace possible. Recovery is equal to swim time.

Saturday-Christmas

WOD/CFE

Run 5k for time.

Friday-Christmas eve

Tri-Yoga will be closed today, tomorrow and Sunday in observance of the holidays. Here are some sessions that you can do on your own.

WOD

AMRAP in 15 minutes of...

5 handstand push ups

10 squats

15 burpees

CFE-SWIM

Following warm up do 10 rounds of

100m free/50m kick. Recovery between each should be less than 15 seconds.

Thursday

Quick transitions are crucial to overall success at triathlon. But there is Nothing worse than riding an entire bike course with your helmet on backwards!! move with a purpose but stay in control of your actions!

WOD

"Tri-Bata"

Tabata Row

Tabata Bike

Tabata Run

1 minute recovery between each.

CFE-Bike

3- 20 minute T.T. efforts w/5min active recovery between each.

Wednesday

WOD

"Annie"

50.40.30.20.10

double unders/sit ups

CFE-Swim

200m @ race pace.

25m. sprint, 10 second recovery X8

200m @ race pace.

25m. sprint, 10 second recovery X8

Tuesday....

Did I mention we offer daycare?!?!?

WOD

"Dirty Duathlon"

1 mile run

100 Wall ball

1 mile run

CFE-Bike

Cover as much distance as possible in 12 minutes, recover 4 min.

Cover as much distance as possible in 10 minutes, recover 3 min.

Cover as much distance as possible in 8 minutes, recover 2 min.

1 min max power interval.

MONDAY...... GET IT TOGETHER PEOPLE!!

We don't judge

WOD (not a danger WOD)

5.5.5.5.5

Front Squat

Recovery is 30-60 seconds. Increase weight with each set. Finish at 75-80% max.

3- 1 minute rounds of max rep Hang clean. with 1 minute recovery between each.

CFE-Swim

100m/50m. Recovery is 1/3 of swim time.

Sprint athletes do 5 rounds

Olympic athletes do 10 rounds

HIM athletes do 12 rounds

IM athletes do 15 rounds.

Saturday "Intro WOD"

Intro WOD

5 rounds for time of....

30 push press

20 squat jump- 12"

10 push up/dip pass through

5 K2E

CFE-Run

3- 1 mile repeats. recovery is 50% of your run time.

*This is to be done on your own* Please post run splits below!

Friday

Partner WOD

With a partner do

100 burpees

75 Over Head Squats

50 Wall ball

25 Hand stand push ups

Only one person can be going at once.

CFE-SWIM

Following warm up-

6 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m.

30 second recoveries.

Thursday

WOD

As many rounds as possible in 20 minutes.

max rep pull ups

400m run

Record the number of pull ups in each round.

CFE-Bike

Cover as much ground as possible in

10min. recover 5 min. Repeat 3 times

Then

5min. on 2 min off. Repeat 2 times

Wednesday

40 SitUps

30 Double Unders

20 Ring Dips

10 Burpees

4 rnds for time

CFE- Swim:

4- 100's - 30 second recovery

3-200's- 60 " "

2-300's- 90 " "

2- 200's- 60 " "

1- 100

Tuesday

Mike R. Getting it done at Okctoberfest sprit triathlon

WOD

"Eva" (modified)

5 rounds for time of....

800m run

30 KBS

30 push us

CFE- BIKE

3-15 minute Time Trials with 5 minutes recovery between each.

Cover as much distance as possible in 15 minutes, recover at 50% for 5 minutes, then repeat 2 more times. The goal is to cover as much ground in interval 2 and 3 as you did in interval 1.

monday

WOD

Squat snatch

7-7-7 @ 50%

5-5-5 @ 60%

3-3-3 @ 75%

If you haven't maxed in a while

1-1-1 @ max

CFE-Swim

200m warm up

10, 12, 0r 15 rounds of

25m easy- 25m race pace - 25m sprint without rest.

HEY TEAM!

Take this chance to weigh in on your progress... Add your opinion to this forum about your experience at Tri-Yoga Endurance!

Beginner Triathlete

Any feedback is much appreciated.

Also, we had a member ask for a Wednesday morning swim this week. So starting next week we will have swims Mon, Wed & Fri @ 6:30am

In addition, we have had a growing interest in the noon sessions so we are adding Monday and Wednesday!

I can't possibly express how proud I am at everyone's progress!! Keep it up, 2011 is going to be a hell of a race season!!!!!!!!!!

Friday

Correcting the issue of run Speed deficiency in Crossfitters!

Partner WOD

AMRAP in 20min

Buddy ball- 18ft

20 lateral jump/wall sit... switch

20 shovel / Hold Hand stand... switch

CFE-Swim

Following warm up...

3- 100's at 95% w/ 30 seconds recovery

cover as much distance in 10, 12 or 15 minutes as possible

4-50's w/ a strong kick. Recovery is 15 seconds between each.

Thursday

Falling makes you FAST!!

WOD

2 Squat cleans @ 50% of your max.

200m all out sprint.

Walking recovery back to start.

do 4 S.C. on the next round, then 6, then 8 then 10, then 12, back to 10, 8, 6, 4, 2.

11 Sets total.

Wednesday "Ladies night"

WOD

"Fran"

21-15-9

Thrusters/pull ups

WOD

"Jerry"

Run 1 mi

Row 2k

Run 1mi.

Monday

WOD

Dead lifts

10-10-10 @ 60% of max

Split jerk

5-4-3-2-1

increasing weight with each set

Dead lifts

5-5-5-5-5 @ 85% max

CFE

Swim

warm up-

25m left arm/25m right arm/ 25m free swim X 3

25 kick /50 free X2

Main set

25 hard/25 easy X10 (Recover 15 seconds)

500, 700 OR 1,000m steady race pace effort

25 hard/25 easy X10 (Recover 15 seconds)

Saturday "Intro WOD"

WOD

On a continuously running clock

1 minute tire flip

1 minute wall ball

1 minute broad jump

1 minute rest

Repeat for 4 rounds

CFE

On the track-

following warm up....

1600m

800m

1600m

400m

1600m

800m

400m

Friday

Training is always better with a buddy!

WOD

Partner work out

Work together with your partner to do

100 burpees

100 Thrusters (65/95)

1000m row

800m run

You can do these in any order. The catch is only ONE of you can be working at a time.

CFE

Swim

500m.

400

300

200

100

Recover between each set long enough for your heart rate to drop to 100 b.p.m.

Thursday

WOD

10 over head squats

400m run.

Recover 2 minutes, repeat 4, 5, or 6 times!

The idea here is to go as fast as possible with each round.

COMPUTRAINER ride @ 5:15pm!!