Saturday

Our Friends over at Jack Rabbit Bike and Trail in Lakewood are having an all day event tomorrow. USAT Coach Leo Jenkins will be there from 12-2 talking about training and racing. The store is offering great discounts!

They RENT wetsuits, triathlon bikes, helmets and travel cases. Come check it out.

WOD

30 Double Unders or 90 Single Unders,
25 pullups
25 KBS
10 pushups
15 pullups
15 KBS
10 pushups
5 pullups
5 KBS
30 Double Unders or 90 Single Unders

CFE-Swim

Warm up- 300m easy

4-50's sprint! (Recover 10 seconds)

500, 700, OR 1000m TT. depending on race distance

2- 1oo's kick (Recover 20 seconds)

Cool Down

100m one arm drill

100m catch up drill

100m knuckle drag drill

100m drill of choice.

Total Meters- 1600, 1800, or 2100m

Friday Night- Team Night

TONIGHT!

Hey guys...we got some tickets to this show in Denver that's going on tonight.

It should be a good time and a chance to socialize with some of the team.

The Show is at Herman's Hideaway at 1578 S Broadway, Denver

The tickets are for 1/2 off general admission. So that would be $5 to get in...21+

The Doors open at 7PM

Stop by if you're interested and grab a ticket or two!!!

Eleven total...first come first serve!

I'll be here from 4-6pm... LG

Friday

Partner WOD

30 Med Ball Cleans, partner holds Med Ball over head

30 Squats, partner holds bottom squat

30 situps, partner holds boat

30 wall ball, partner holds narrow leg, wall sit

30 burpees, partner holds plank

If at anytime your partner can't hold the waiting position or playing position, you both must stop working until both can continue.

Thursday

GO FAST!!!

Orders and payments due by EOD Tomorrow

for this seasons Cycling Jerseys and Women's apparel.

WOD

"Hellen"

3 rounds

400 m run

21 KBS

12 Pull Ups

CFE BIKE

30 min TT

3 min rec

3x 3 min max efforts with 1 min recovery between

RACE KIT/CYCLING JERSEYS

Hey team,

For anyone who has yet to prepay for their cycling jersey, please remember to stop into the office and do so before the end of the day tomorrow (Thursday 28th).

Also, make sure to take advantage of 30% off your race kit at Kompetitive Edge!!!! Stop in and get fitted NO LATER than next Thursday!! I have a sample top in the office if you would like to see an idea of how it will look. We will be paying for the printing, all you have to do is pick the kit you like the most!

Reminder- There will be no computrainer class this Thursday evening. INSTEAD we will be having a triathlon transition clinic and Littlefoot course preview ride at 5:30 at Big Soda Lake in Bear Creek park. This ride will be lead by last years Pro winner, Jordan Jones!!

Even if you are not racing in two weeks, this will be a great chance to get some tips from a top pro!!

Wednesday

WOD

CF 11.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 65) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs / 65) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs / 65) 12 Chest to bar Pull-ups 15 Barbell Thrusters (100lbs / 65) 15 Chest to bar Pull-ups 18 Barbell Thrusters (100lbs / 65) 18 Chest to bar Pull-ups 21 Barbell Thrusters (100lbs / 65) 21 Chest to bar Pull-ups...This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

or

"Mary" 20 min AMRAP

5 handstand pushups

10 alternating one legged squats

15 pullups

Swim

6 200's

Tuesday

Please order your Jerseys and bring in a Check or $62.50 CASH by Thursday!

They will have the CF Endurance logo, TEAM TYE and all of our sponsors logos.

Attn: Ladies, I need your order for the

"Strong is the NEW Skinny "Tanks ASAP to confirm the order.

WOD

4 Rounds for Time

400 m Run

25 GI Jane.

800 m Run

1 min Rest

Monday

Great Job Team TYE...1st tri of the season in the SNOW!!!

WOD

50 Clean and Jerks

7 burpees on the minute, every minute

Swim

**Note: In an effort to comply with the city of Golden policy, swims will no longer be led. We are in the process of making arrangements to use a different facility for our group swims. Everyone is still encouraged to meet and swim together at the same times. This will no longer be on the schedule as a class you can sign into, until further notice. Please post results and comments to blog.

400

300

200

100

100

100

Recover 50 breast or back stroke in between each one

Saturday

Hey Gang! If you are going to the swim, please do on your own.

TYE will be at the Blaster Blast Triathlon at Colorado School of Mines.

Come cheer on your fellow team members! Starts at 8 AM!

Saturday evening is the GRAND OPENING of TriBella- women's multisport store in Denver. Come with us to help support the great growing community of women in Triathlon!

WOD

Run 400m

15 KBS

9 pushups

6 Pullups

3 RNDS for time

SWIM

1K for TIME.

Post results to blog

Friday

Who says white guys can't jump

Partner WOD

Athlete 1 is on the bike, out of the saddle

Athlete 2 completes two rounds of... 5 box jumps, 10 burpees, 15 V-ups

Switch, and repeat for 5 full rounds

Thursday

We are so excited for our new team sponsor DAZ BOG COFFEE!!!

There will always be fresh coffee in the office...help yourself to the coffee,

the food donation cafe is back and stocked!

WOD

"Cindy"

AMRAP 20 min

5 pullups

10 pushups

15 squats

or

5 k Run

Do the run if you are run focused...Do Cindy if that will benefit your program.

CFE (Compu-trainer Lab)

3-10 min efforts at threshold with a 5 min recovery between each

Wednesday

WOD

Games Workout 11.5

AMRAP 20

5 power clean (145/100)

10 toes to bar

15 wall ball (20/14) (10 ft, 9 ft)

OR.......

5 Rnds

1 min on 30 sec off Push Press

(65/45)

Max rep K2E in 3 min

SWIM

Warm up 400 building

Will, Josh, Amanda Sprint Race 25 m

10, 100's (send off's determined pool side)

400 choice

Tuesday 8/31

WOD

1 mile Run or 1500 m Row

1 min recovery

100 box jumps

Only by training our weakness will we improve our strength

WOD

5, 2 minute rounds of...

Squat clean @ 75% body weight OR Squat snatch @ 50% body weight

Recover 1 minute between each round

CFE-Swim

200m body position focus

6 rounds of...

25m weakest stroke (fly, back, breast)

50m sprint free

recover 30 seconds

8 rounds of

25m. polo drill - 10 seconds recovery

200m body position focus

Sunday

Long run or ride today.

Please post distance/time to site.

Congratulations to team TYE members who raced last weekend

Mark M. (4 minute Personal best at half marathon)

&

Jesse S. (Podium finish at Ironman 70.s Galveston)

WOD

5 rounds of...

1 min jump rope or double under

1 min push press

1 min slam ball

1 min KBS

1 min rest

CFE-Swim

warm up 6-50's focusing on body position-drill

300m. @90%

2-100's catch

2- 50's kick

200m @95%

3-100's catch

3- 50's kick

100m @ max effort

cool down 200-400m at moderate intensity (80%)

Friday

Partner WOD

As a team:

Run 400m

100 pullups

100 squats

100 pushups

100 situps

Run 400 m

You cannot move on to the next movement until both team members complete the one before.

Thrusday

WOD

5 rounds for time of...

max rep pull ups

200m run

40 air squats

200m run

*each pull up is worth a 5 second time deduction.

CFE-Bike

12-1 minute max efforts. 30 second recovery.

2 min recovery following final interval.

hold highest possible wattage for 10 minutes

Muscle Ups

Wednesday

WOD

WEEK 4

10 min Cap

#120/90

60 Bar Facing Burpees

30 Overhead Squats

10 muscle ups

Every rep counts

SWIM

4, 5, or 6

200's

with 30 to 40 seconds recovery

Tuesday

Reminder: The NOON WOD on TUESDAY ONLY....has moved to 1:15

for the next 4 weeks...it will go back to NOON in Mid-May

thx :)

WOD

1 mile

21 Squat Clean Thrusters

800 m

21 Squat Clean Thrusters

1 mile run

Monday

(please remember to sign in)

WOD

Backsquat

5-4-3-2-2-2-1

Working into your max

Skills:

Partner supported handstands

Ring Pushups

Bulgarian ring dips

Best of luck...

Good luck to all the TYE athletes competing this weekend.

Mark, we know you are going to crush the Platte River half.

Lindsay is going after week three of the Crossfit sectionals.

We all know what Jesse is going to do to that half Ironman course down in Texas this weekend!!

We are all routing for you! LET THE SEASON BEGIN!!!!!!!!

for those not competing, don't forget to get out there and do some very long, very slow mileage.... or not!

*Side note: Green Mountain Sports is having there grand opening today.

Located next to Vitamin Cottage:
12364 West Alameda Parkway
Lakewood, CO 80228

Saturday

INTRO WOD

15 Minute AMRAP

20 burpees

20 squats

20 push ups

20 sit ups

CFE

5, 8, or 12 rounds (depending on race distance/ability) of...

100m max effort sprint, 50m easy recovery.

Friday

We have a NEW NEW NEW morning yoga class!!!

Tomorrow 6am yoga with Kristy....come get your weekend off on the right foot with

strength, balance and flexibility!

Partner WOD

100 pushups--- hold plank

50 wall ball ---hold wall sit

80 situps---hold boat

40 lunges--- hold 45 lb bar overhead

60 squats---hold bottom squat

...and done!

Thrusday

"You said you only run 8 miles a week. Keep that up and you will never run fast, much less off the bike. That is a single run for most on this forum. Just my .02. If you have to run shorter more oftern. Aim for 20 miles a week at least."

Gotta love people who still think that there is only one way to train!

Apparently this guy is calling you all slow! I wouldn't take that if I were you TYE!

WOD

8 Dead Lift / 8 Box jump / 100m sprint / walk back to start.

10 /10/100m sprint / walk to start

12/12/100m sprint/ walk recovery to start

15/15/100m sprint/walk

12/12/100m/walk recovery

10/10/100m/ walk recovery

8/8/100m/

Use approx.. 40% of your DL max

CFE-Bike

Starting at 50% of your 20min threshold. Increase 5 watts each minute until you can no longer hold. Immediately drop to 75% of your threshold and hold for 5 minutes. finish with 5 minutes at 50% of your threshold.

CrossFit Games 2011 - Workout 11.3 Demo

Wednesday

WOD

Option 1 "Games wod"

5 min. as many rounds/reps as possible

165/110lb squat clean

165/110 jerk

OR

Option 2 "Elizabeth"

21-15-9

Cleans & Ring dips

CFE-Swim

Partner up folks...

with a partner, complete a 1000m TT

Only ONE person swims at a time

Tuesday

We miss you Bjoern!

WOD

40:20

Row

Bike

Run

x5

FRCC Track Workout

5:45 PM

Monday

Thanks to all who came out for the BEER MILE! This was a very fun event!

Keeping things constantly varied by throwing beer in the WOD

WOD

Clean and Jerk

3-3-3-3-3-3-3

Let's work some skills....

10 Wall Walks

2 min Handstand/ HSPU

10 Ring Dips

2 min Muscle Up Progression

10 Plange Tucks

2 min L- sit on Rings or Paralettes

SWIM

Following warmup (100 free, 50 back, 50 breast X2 OR 3);

25 easy, 25 race pace, 25 sprint X3, 75m kick

do this without recovery for 3, 4 or 5 rounds.

Cool down- 200m drill

Good luck to LG @ week two of the CF sectionals.

Intro WOD

60 burpees

50 KBS

40 Sit ups

30 push ups (Handstand push ups for you advanced CFrs)

20 squats

10 pull ups

CFE-Swim

8, 10, or 12 rounds of

50 kick, 100 swim.

EXTRA CREDIT!

Row clinic at 4 & 5p today featuring AJ Miller!!

BEER MILE @ 6p!!!!! followed by team gathering at whichever Golden establishment is lucky enough to host our team! Probably Woody's but who knows.

the fall 2010 beer mile was a great start. The spring 2011 version is gonna blow it away. HUGE thanks to Wynkoop brewery for supplying the beverages! Bring your A-Game TYE! IT'S ON!