Friday

The weighted muscle up! Adda boy goes to Will for being the one person brave enough to complete the entire hero wod from yesterday, as RX, with external load!

Partner WOD

Each athlete completes 150 wall ball while their partner holds handstand.

Any time your partner drops out of handstand you must rotate.

Each athlete must row 500m. This can be done at any time.

Note about Scheduling

As of tomorrow the schedule for April will be full...look normal...

and have some much needed changes.

I apologize for the delay, but it will be up ASAP.

Thanks for understanding :)

Thursday- Thirsty Thursday

Get your WOD on!!!

WOD

"Luce"

1 mile run

10 MU

100 Squats

x3

This and all WOD's can be scaled. Therefore we'll see you all here tomorrow!

Quench that thirst with Coconut Water:

Have you ever tried Coconut H2O?

Well It's delicious, natural and full of electrolytes to naturally hydrate you.

This is a great product for endurance athletes, yogis, CrossFitters...YOU!

1. It's a natural isotonic beverage, with the same level of electrolytic balance as we have in our blood.

2. It's great for recovery and contains more potassium (at about 294 mg) than most sports drinks (117 mg) and most energy drinks.

3. Coconut H2O has less sodium (25mg) where sports drinks have around 41mg and energy drinks have about 200 mg!

4.It has 5mg of Natural Sugars where sports and energy drinks range from 10-25mg of Altered Sugars.

5.Coconut water is very high in Chloride at 118mg, compared to sports drinks at about 39mg. Data is based on a 100ml drink.

So after your next WOD, give this a try for rehydrating.

-LG

Wednesday

Team TYE!- Stronger and Faster!!!

WOD

CrossFit Games WOD 2!

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 100lbs) 12 Push-ups 15 Box jumps (24"/20")

CFE SWIM

Cover as much distance as you can in 20 min.

Tuesday

Just a reminder:

The compu-trainer Lab is cancelled for tomorrow at 6am.

Leo will be back tomorrow night.

WOD

Run 1 mile

50 Thrusters

800m Run

25 KBS

Run 400

Monday

Congrats to Coach Leo! 3rd overall in his first race of the season!!!

Just a reminder.

There will be no coach at the swim, please do on your own and post comments to blog.

WOD

Death by Power Cleans

Death by Pull-ups

CFE SWIM

8x 100's

Each 100 increasing speed by 3-5 seconds

Rest 20 seconds between each set.

Saturday

Let the season begin!

Just a reminder:

Please do your Saturday swim workout and post results. No coach.

The compu-trainer rides are cancelled for this weekend. Anyone who wants to go on a group ride can meet here on Saturday at 10 AM. Leaving for ride by 10:15 as a group. No coach.

See you all on Sunday night for a Happy Hips yoga class! 6pm

Good luck to Leo this weekend. Looking for an overall podium!

Intro WOD

"Cindy"

5-10-15

pullups

pushups

squats

CFE SWIM

On your own.

500 m TT

post results to blog :)

Friday

Partner WOD

Athlete 1 While Athlete 2

Rows 500m holds handstand

25 toe to bar dead hang

50 push press farmer carry ( 1/2 Body weight)

75 wall ball Holds boat pose

Thrusday

WOD

1 mile run

50 Burpee pull ups

1 mile run

Buddy Lee Power Jump Double-Under

Practice. Practice. Practice!

Wednesday

The 70's called...and they're missing some PORN STARS!

10 Min AMRAP

30 double unders

15 Power Snatch/Ground to overhead

CFE-Swim

200 @ 85%

1- 50m @ max

100m @ 80 %

2-50's a@ max

100m @ 80%

3-50's @ max

100m @ 80%

4-50's @ max

100m @ 80%

5- 50's @ max

200m @ 80%

Recovery between the 50's is 15 seconds.

Tuesday

WOD

3 Rounds

25 SDLHP

4 110m sprints with a 30 second recovery between each one

Skill: 30 Inverted Burpees :)

WOD

1 Snatch to 3 O.H.S. X 7

Progress from 65%-85% of your current max Over Head Squat

CFE-Swim

Warm up with one arm drill.

200 easy focus on technique and body position.

3-100's @ max effort. Recover equal to swim time.

Repeat 2, 3 or 4 times depending on race distance and ability.

HAPPY SPRING TIME!

Just another heads up team, spring schedule will be out soon.

Due to events outside of our control, we will no longer be able to swim at the Golden Community Center on Friday mornings. All other swims (Monday, Wednesday, and Saturday) are still a go. I will be out of state next Saturday (3/26) for a race in Arizona. I will be posting the swim workout but will not be there with you. You are more than welcome to meet as a team at the regular time and do the workout together.

The Computrainer lab will be closed for next Saturday & Sunday's rides. All are welcome to meet at Tri-Yoga for an outdoor group ride at 10am saturday morning.

We are considering bringing back 6am yoga. Please let us know if you would be interested in attending this class and which day would work best for you.

Now is the time to make training time requests.

It's been a great winter! We have built such a strong strength base... now bring on the races!!!!

UPCOMING EVENTS

Thursday 3/24 @ 6p. - FRCC Running & Cycling Seminar at Golden Community Center

Saturday 4/2 @ 5p. - Team TYE Beer Mile

Saturday 4/16 - FRCC "Poker Run" visit www.FRCClub.com for more info

Saturday 4/23 - School of Mines Triathlon

Saturday 5/7 time: TBD- 1st ever TYE 5k.

Sunday 5/15 - Littlefoot Triathlon at Bear Creek Park

Saturday

A contingent of TYE athletes will be riding outside tomorrow. Arrive at 10. Sending off at 10:30 Ride distance roughly 20 miles.

Also, good luck to those competing in the 1st day of Crossfit sectionals!

Intro WOD

15 minute AMRAP of...

15 push press

10 box jump

5 K2E

CFE-Swim

400m warm up @ 80%

300m TT

8-25's water polo/freestyle sprint

8-25's kick @ max effort

200m cool down

Recovery between each is 30 seconds

friday

Partner WOD

Team KEZIA

athlete 1 rows, athlete 2 bikes, athlete 3 runs 400m. Rotate when athlete 3 returns.

CFE-Swim

200 free

100 back

200 free

100 breast

200 free

100 fly

200 free

100 kick

Thursday

1 mile Run

10 Turkish Getups

100 burpees

10 Turkish Getups

1 mile Run

Wednesday

WOD

7 Rounds for Time

10 wall ball shots

10 pullups

10 dips

Tuesday- the beginning of Crossfit Competition season

The best at the "Arnold Classic" just a few weeks ago

It's Tuesday...we are not doing Fran, but look at these times!!!

WOD

8 rounds of 5 reps

Squat Clean or Squat Snatch

200m Sprint

walk back

Monday

WOD

3x 8 straight leg deadlift

3x 5 Heavy Deadlifts

5x5 Jerk or Push Press

Swim

500 m TT

Saturday

Kari getting nasty with the 24" box just 4 days after her first marathon!

Strength recovery

Good luck to Amanda and Kristin running their first race of the season!

Intro WOD

7 rounds for time of...

21 V-up (boat sit up)

15 KBS

9 Box Jump

3 L-pull up

CFE-Swim

4, 5, or 6 200m HARD efforts!

Swim 100 easy choice between each 200.

Friday

Partner WOD

Partner Angie

100 pull ups

100 sit ups

100 push ups

100 squats.

Divide however you like with your partner. Only 1 athlete working at a time.

CFE-Swim

5-100's (20 sec. recovery)

10-50's (10 sec. recovery)

Thursday

WOD

3 rounds:

500 m Row

25 KBS

50 Step ups

1 mile run

Wednesday

WOD

"Jackie"

1000m Row

50 Thrusters (45/65)

30 Pull ups

complete each movement before going onto the next

CFE/SWIM

3x100m HARD (2, 2:15 or 2:30 send off)

5o0m for sprint athlete, 700 for olympic or Half Iron, OR 1000 for IM @Race Pace

5x50 kick (1:30, 1:45, or 2 min send off)

WOD

"Lavera"

1 mile run

101 double unders

80m walking lunge-press (5 full gym lengths)

500m row

Monday

We are getting busy, don't forget to sign up online before each class!

WOD

Death by... Squat clean thrusters & "Choice"

Do 1 S.C.T. in the first minute, 2 in the second, 3 in the third and so on until you can not complete anymore in a single minute.

Rest 1 full minute

Repeat the sequence with a movement of your choosing. (Example.... Muscleup, double under, air squat, pass through, ext. ext.)

CFE-Swim

400 @ 85%

300 @ 90%

200 @95%

100 @100%

100

100

50 kick between each set.

A quick thought

Today (3/5/2011)

I would like to take a quick moment to welcome all who have joined our team recently and extend a huge thank you to those who have been with us since our opening just 9 1/2 months ago. We have strived everyday to expand your training grounds. Please know that it is our intention to continue to improve your space so that you can train to the best of your abilities. We value everyone on the team and are very proud of all that you have accomplished so far. I can't express to you all how excited I am to see your hard work pay off at each of your events this season. Now is not the time to stop expanding our collective potential, but rather continue our growth; as athletes and as a team. Let's make every minute of every session count!

The time is now.

In the beginning

The very first WOD (5/17/2010)- In attendance: Amanda, Robin, Jess, Lindsay and Leo

WOD

As many rounds as possible in 15 minutes of...

15 wall ball

9 push ups

6 pull ups

CFE-Swim

25m kick/50m sprint

X 10, 12, 14

WOD

50 each - Thrusters/hold handstand

500m row / chin over bar

50 each- burpee / elevated plank

CFE-Swim

300M (1 min rec)

200M (45 sec rec)

100M (30 sec rec)

3, 4 OR 5 Rounds

Thursday

4

WOD

400m Run

30 Ring Dips

36 Box Jumps

1 mile Run

30 Ring Dips

36 Box Jumps

400m Run

Wednesday

Robin getting fresh with Cindy

WOD

21-15-9

sumo dead lift high pull

overhead squat

skill- Turk Get Up

CFE-Swim

400m @ 80%

100m @ max effort (Recover 1min)

100 " "

100 " "

Do 2, 3, or 4 rounds of this