Wednesday

1st Track Wod of the season is tonight!

Meet at TYE @ 5:25pm

Strength WOD

Annie

50- 40 - 30 - 20- 10

Double Unders & Sit ups

Skill: Paralette Pass throughs

Endurance WOD

12x 400's

Taper Week!

Team TYE athlete Tamara S. on her way to a podium finish at Ocktoberfest triathlon

Knowing that we have several team members racing this weekend I wanted to take a moment and go over some "Taper Week" Do's and Don'ts

~The most important thing to remember (in my humble opinion) is that you do not stand to gain any considerable fitness in the week before an event. You should leave every training session feeling as you could have done more!

~Recovery between sets should be increased significantly.

~Caffeine consumptions should be kept to an absolute minimum.

~"Carb Loading" does not mean eating a huge pasta dinner the night before a race! If you are going to eat a big meal, make it the lunch before race day. Dinner the night before should be somewhat light and a good balance of protein, fat and carbohydrates. My personal choice is Jimmy Johns #12 with no mayo.

~ Focus on hydration... with water! (Corey)

~ Practice mounting and dismounting your bike, better yet practice every aspect of your transitions. Remember this is not a swim, bike, run race.... your transition time counts!

~ Check, double check and triple check your equipment! Triathlon rewards the scrupulous! DONT WAIT till the morning of!!

~ Don't over eat! You should be training a little less, but if you are like me, you eat habitually. make sure to reduce your calories as you reduce your training! No one wants to carry an extra 2lbs on a run!

~ Get a massage! 3-4 days before the race is ideal!

~ I am not an advocate of taking the whole day off from training the day before a race. This will often leave you feeling a little lethargic come race morning. If you can swim at the race site.get A short bike/run effort is a good idea too. This provides a last chance to practice that transition.

Nutrition

Time line for race morning (If race starts at 7am)

4:45a- wake up, Large glass of water

5:00a- Oatmeal, 1 scoop Peanut Butter, fruit of choice.

5:15-6:45a -Sip on electrolyte drink (I like Vitamin water)

6:30a- COFFEE!! (after restricting your caffeine intake all week, this will be double helpful!)

6:40a- Half a banana OR a gel

7:00a - race start

During Race (Sprint / Olympic)

~no solids

~100 calories every 30 minutes (Gels are the easiest way to get this. Power Bar gels tend to go down easiest) You can also use liquid calories.

~ Protein & Carbohydrates within 15 minutes of finish (Mix1 is optimal)

Tuesday

Strength WOD

7X2 Squat clean

Skill- snatch movement

Endurance WOD-Swim

10x 100m

If your fastest 100 is between 1:15 & 1:30 then send off on 1:45

" " 1:30 & 1:45 " " 2:00

" " 1:45 & 2:00 " " 2:15

Monday

Memorial Day "Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Sunday

Endurance WOD-Bike

Group ride leaves TYE @ 9am!

We will be keeping it flat on this one with a couple of quick pick ups.

Total ride time 60-90 minutes.

YOGA

Come fly with Lindsay!!! Arm Balance clinic Sunday afternoon.

Saturday

Strength WOD

10 pushups

10 pull-ups

9 pushups

9 pull-ups

8 pushups

8 pull-ups

7 pushups

7 pull-ups

6 pushups

6 pull-ups

5 pushups

5 pull-ups

4 pushups

4 pull-ups

3 pushups

3 pull-ups

2 pushups

2 pull-ups

1 pushups

1 pull-ups

Endurance WOD- Swim

3 rounds of

3x50m on the minute

300m TT

Friday

Strength WOD

With a partner:

1 min of work on each...

Pushup/ Double Under

Row/ Burpees

Box Jumps/ Pull-ups

Ring Dips/ Sit-ups

KBS (55/35)/ Dumb bell press (30/20)

Endurance WOD

Rest :)

Thursday

I will be sending out the newsletter with notes for the summer schedule on Thursday. Please email LG if you are not on the newsletter list and would like to be.

lindsay@tyendurance.com

Strength WOD

Death By: (Each round is on the minute)

40 m Sprint/ 2 pushups

40 m sprint/ 4 pushups

40 m sprint/ 6 pushups

....you get the idea....go until you cannot complete a 40m sprint and your amount of pushups

Endurance WOD

3x 20 @ 85% on Bike

Wednesday

Strength WOD

15 min. AMRAP of...

15 Sumo Dead Lift/High Pull

9 burpee- box jump

6 pull ups (OR 2 Muscle ups)

Endurance WOD-Swim

400m easy warm up

4x200m all out / 100m easy between each

100m catch up drill

100m fist drill

100m knuckle drag drill

Tuesday

Welcome back Hefton!

Strength WOD

500 m Row

21 KBS

1 mile run

x 2 or 3

Endurance WOD-Bike

3x20min @ 85% of 20min F.T.

Monday

Strength WOD

5-4-3-2-1

Deadlift

Endurance WOD- Swim

400m warm up

10 rounds of,

25m sprint/25m race pace. Recover 10 seconds between each round

4 rounds of,

50 kick/100 free

Saturday

Best of luck to Jacob B. and Tyler V. Racing the Aquathon National Championship

and

Jordan Jones racing Colombia triathlon this weekend!!

Strength WOD

Tabata Row

Tabata Squat

Tabata knee raise

Endurance WOD

Following warm up:

Sprint athletes do...

3x300 where the last 50 is a sprint

olympic/70.3 athletes do

3x400 where the last 100 is a sprint

IM athletes do

3x500 where the last 150 is a sprint

*Anyone wishing to ride the Boulder sunrise/sprint/Peak course tomorrow, please be at the studio at or before 9:30

A few people will also be running the course too. Please bring running gear if you want to join in.

Ever wanted to know how to take care of your callused hands? Well I found this video that gives you some pointers...so your hands won't bleed durning your next max rep pull up session.

Please note: I use a nail file to accomplish the same task as this guy....but he opted for the power tools :)

LG

Friday

HEADS UP- After the swim Saturday morning, (9:30a)

a group will be leaving from the studio to ride the Boulder Tri course.

Everyone is welcome. There is a 17 and 25 mile option. A few of us will also be running immediately following the ride.

Strength WOD

4 rounds of.....

Athlete 1 does... While Athlete 2...

21 sit & slam Holds plank

15 box jumps Wall sit

9 pull ups Dead hang

Wheelbarrow 1 length of the gym

Switch following each movement.

Endurance WOD

Rest day OR

45 min tempo run

Thrusday

Way to set the bar just a little higher on "Fran"

Brian - 4:43

&

Amanda - 6:02

Strength WOD

1 mile run (or 1500m row)

25 burpees

800m run ( 1k row)

50 burpees

400m run (500m row)

25 burpees

Endurance WOD - Bike

6 rounds of...

5 min @ F.T.

2 min @ 50%

Wednesday

Could it be?!?!?! Yep, two consecutive days of "Speedo Corey!"

Strength WOD

"Fran"

21-15-9

Thrusters (95/65)

Pull ups

Endurance WOD-Swim

5, 7 or 9 rounds of

100m sprint

50 easy

Recover 30-60 seconds between each round

Tuesday

WOD

9 rounds for time of....

Alternating weighted jumping lunge (15 each leg)

200m. sprint / jogging recovery

CFE-Bike

2-30 min TT w/ 5 min recovery between.

Monday

Bike Jersey's are in!!!!!

WOD

100 hang snatch for time

every 5th one....Snatch to OHS

CFE-Swim

3X100 warm up

Choose

4-200's (50 drill between each)

OR

3-300's (100 drill between each)

then...

4-50's on the minute. Focus on kick

200 easy cool down

TYE TURNS 1 TOMORROW!!!!

Amanda & Robin at TYE's first WOD!

We have come a long way in one year and it is all because of you, the team!

We want to say thank you.

Please come join us between 4:30 and 6:30p for our one year anniversary celebration.

We will be providing food and beer courtesy of Wynkoop brewery!

We have a bunch of cool prizes donated from our local friends and sponsors at

Kompetitive Edge

Runners Roost Lakewood

Valdora Tri Bikes

Tri Bella's

Mix 1

Jack Rabbit Bike and Trail

Boulder Fields

&

Personal Best bodywork

Bring a friend.

Don't be surprised if there is a little workout planned....

Thursday

Faster!

WOD

1.5 mile run

150 clean and press ( 45/65 )

This work load can be partitioned any way you choose.

CFE-Bike

1 min / 2 min / 3 min / 4 min / 5 min / 5 min / 4 min / 3 min / 2 min / 1 min

@ threshold

1 minute recovery between each set.

Yoga Wednesday Night

Hey guys,

Unfortunately we are canceling yoga this evening due to the roof leaking upstairs. I will post updates on the progress of the room. The WOD's are still on.

Thanks,

LG

Wednesday

WOD

AMRAP 20 min

5 Chest to bar pullups

10 wall ball- #20/12

15 KBS- #55/35

Swim

5 X 100 (build on each- 1 min rec)

500

5 X 100

Tuesday

WOD

1 mile run

10 box jumps

100 double unders

10 box jumps

x2

Monday

WOD

7-7-7-7-7-7-7

Power Clean @ 75% Max

3 x 1 min max pullups

3x 1 min max pushups

3x 1 min max K2E

Sunday

Group ride.

9am- we will be riding to Morrison and through bear creek park. Bring a friend!

30ish miles, no drop!

Yoga

@6p

Great Job Brian and Jesse!

Brian takes 8 MINUTES off of his half marathon from last year and 4 MINUTES off his personal best time.

Jesse becomes an ironman for the TENTH TIME!!!!

crossfit women

Saturday

10:30 AM- START

Unofficial Fun 5K

Come get your race on and have fun. Friends and Family welcome.

If you are not getting the newsletter, please email LG

lindsay@tyendurance.com

WOD

AMRAP 15 Min

10 pushups

20 sit-ups

30 Squats

SWIM

For those of you who still swim at the GCC...

The Golden Community Center Pool is Closed until further notice.

They are having mechanical problems

3 Sets of 3 100's

1 min rest btwn each 100

5 min rest btwn each set

Practice Drill work btwn each set

Friday

WOD

100 med ball sit-ups (50 each: #12/20)

200 m Overhead lunge (#12/20) 1 person works other cheers

100 med ball sit ups ( 50 each: #12/20)

200 air squats -1 person works other cheers

Thrusday

WOD

1 mile run

21-15-9 of...

H.S.P.U.

T2B

1 mile run

CFE-Bike

1 hour TT

hold highest wattage possible.

Wednesday

WOD

"Jackie"

1000m Row

50 Thrusters- #45

30 pullups

Tuesday

New Stickers are on the way :)

WOD

AMRAP 25 Min

3 muscle ups/6 pullups

15 Weighted Step Ups each leg (25/45)

400 m Run

Monday

WOD

5 x 8, straight leg dead lift @ 75% body weight.

100m sprint between each set, walking recovery. OR 8 box jumps between each set.

3,2,1 HEAVY clean & split jerk

CFE-Swim

warm up-

300m easy

100m of 1 arm drill.

Main set-

10-100's

each 100 should be 10 seconds slower than your max effort 100. Recovery is no more than 30 seconds.

10-50's

Send off on the minute.

4-50's kick

Cool down

200 easy

Sunday

Hey team, if you are feeling a little beat up, make an appointment with Erin upstairs. Team members get a solid discount!

CFE-Bike or Run

Bike- 2 hours with 3-10 minute efforts at 90% of threshold

Run- 45-60 minutes with 3-5 minute efforts at 5k race pace.

Women's triathlon clinic today. 1-4p

Yoga- @6p