Friday

Yoga

Cancelled

I sincerely apologize for any inconvenience. There will be a few minor adjustments to the current yoga program in the near future.

Thursday

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in cen- tral Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

Strength WOD

As Many Rounds as Possible in 30 minutes of...

5 Deadlifts with 275 pounds / 13 Push-ups / 9 Box jumps, 24 inch box

**Disclaimer**

I am NOT an advocate of Deadlifts for time. Being as this is a hero workout for a Ranger from 3rd battalion I am making a serious exception.

I WILL be harping on DL form on this one. Speed is secondary to form!!!

Endurance WOD- Swim/Bike brick

500m warm up.

4,6,or 8 rounds of...

50 hard / 50 easy

250m cool down

Bike

10 minute warm up

8x2 min at max effort

1 min recovery

wednesday

Strength WOD

5 rounds of...

5 squat clean

5 muscle up (3/2)

15 KBS

Endurance WOD

HILLS

1 mile warm up

10 repeats of 200m @ 4%

You think just cause Adam is out of town he can't bring the pain???

Think again!~

Adam's Strength WOD

I.) 6 Rnds: 3 Box Squats + instep or pigeon stretch between rnds

II.) 4 Rnds 20/20 of each before moving to the next ex
Jump Lunge/Split Squat
Side Shuffle (shuffle 2 mats; touch ground; jump; repeat)
Ring Row/ Game dayPush Up

Endurance WOD-Swim

3 rounds of....

3x 100m sprint /50m sprint (Recovery is 1/3 of swim time)

100m back or breast stroke between each of the rounds.

ANNOUNCEMENT!!!!

Tuesday night rides will now be OFF ROAD!!! The first ever TYE mountain bike ride will meet at 5:30p at Green Mountain. We will link up at on the East side of the mountain off of Alameda.

ANNOUNCEMENT #2

You asked for it... You got it!

Starting this week Monday and Wednesday will again have

a 6:30p WOD!

If this becomes popular again we will introduce a Tue/Thur. at the same time!

ANNOUNCEMENT #3

NO YOGA ON SUNDAY July 3rd!

We will be CLOSED on Monday July 4th!

Monday

Congratulations to everyone who raced this weekend!

We have a new Ironman on the team!!!! Great job guys!

WOD-Strength/Endurance

row 500m

50 squat jumps @ 50% body weight

1 mile run

30 box jumps

1 mile run

15 pull ups

Saturday

Best of luck to all you TYE beasts racing this weekend....

Will & Josh are tackling Ironman CDA!

Francie and Ben are going after Loveland Lake to Lake

Devora and Gary are getting the Growler (64mi mnt bike)

Jacob is taking TYE to the East coast (rock hall olympic)

Robin is going off road at the wildflower rush

If you are racing post results to comments!!

Intro WOD

rounds of

1 min of row (Calories)

1 min of box jump

1 min of sumo dead lift- high pull

1 min of wall ball OR thrusters

1 min of double under or jump rope

Endurance WOD

We will be leaving from TYE @ 8:30a

Bike-

90+ minutes at moderate/steady pace

OR

Run

45+ minutes at steady pace

Thursday

Strength WOD

"NASTY GIRLS"

3 rounds for time of...

50 squats

7 muscle ups

10 Hang cleans (135lb)

Endurance WOD- Brick

Swim-

8x 2min efforts

1 min recovery

Bike-

3x 10 minute @ threshold

(5 minute recovery)

Wednesday

Come ride with us Mike!

Strength WOD

AMRAP in 15 minutes of...

7 toe to bar

9 Turkish get ups

12 pike pole

Endurance WOD-

5X800m.

Build so that each is 10-15 seconds faster than the previous

Recovery is 90 seconds between each

1 mile max effort

Tuesday

Great Job to Jesse, Tamara, Deb, Tyler, Mike and all the other finishers at the Boulder Sprint triathlon this weekend.

PR's GALORE!

Strength-WOD

Clean and Jerk

1-1-1-1-1-1-1

Endurance WOD- Swim

4x300m 1 minute recovery

DOMINATION!

Team TYE is on the CFE main page once again!

http://www.crossfitendurance.com/

Prepare for Boulder Colorado Domination part 2!!!

Good luck to all those racing this weekend!

Saturday

Strength WOD

AMRAP in 12 minutes of...

10 burpees

40ft overhead walking lunge (25/45lb weight plate)

15 sit ups

Endurance WOD-Bike

Time to mix it up team! Tomorrows group ride will be leaving from TriBella multisport shop in Denver!!!

There will be two ability groups. The more relaxed pace will leave at 9am and is a "no drop" ride.

The faster pace 18-20mph will be leaving fifteen minutes later at 9:15a

I will be leaving Tri-Yoga at 8:30 sharp to to get to 1060 Bannock st. before 9am.

Thrusday

Strength WOD

1k row

50 burpee box jumps

100m tire drag

30 KBS

100m tire drag

10 parrelet pass throughs

Endurance WOD-Swim/Bike brick

Swim

sprint 20m/race pace 30m/sprint 40m/ race pace 20m Recover 1 minute

repeat 6, 8 , 0r 10 times

Bike...

5 min at 85% of threshold

1 min sprint - 20 second recovery

2 min sprint - 40 second recovery

3 min sprint - 1 min recovery

5 min sprint - 2 min recovery

3 min sprint - 1 min recovery

2 min sprint -40 second recovery

1 min sprint- 20 second recovery

5 minutes at 85% of threshold

Wednesday

Learn to run like this guy!!

July 9th at 1p. Pose running clinic

Strength WOD

1 min max rep pull ups

1 minute rest

1 minute max rep push press (55/65)

1 min rest

1 min max distance row

1 min rest

1 min max rep box jump

Endurance WOD-Run

Cover as much distance as possible in 1 minute.

Recover 1 minute

Repeat 10 times.

*If more than 10 strides variance.... scratch!

scratch = tabata squats at the end of the set

Tuesday

GOOD NEWS KIDDOS! Valdora has extended their 20% off sale another week!!

CLICK HERE and use the coupon code VAL20

Strength WOD

Dead lift- starting at 65% of max work into 1 rep

5-4-3-2-1

Skill- max height box jump

Endurance WOD-Swim

6x25

4x50

2x100

1x200

2x100

4x50

6x25

Monday

Strenght/Endurance WOD

Amanda

3, 4, or 5 rounds of...

500m row

50 wall ball

800m run

Friday

Friday is active recovery day. If you missed a certain workout this week, please feel free to come in during open gym (4-6p)

Otherwise get out and do some climbing/hiking/skating/spelunking.... whatever

Also, 6am yoga with kristy is slightly better than AWESOME!

Prepare for Saturday morning group ride.... it's gonna be a good-en!

Thursday

Congrats to Bjoern... 1st place in the "German He-Man" contest!

Strength WOD

Death by... power clean/muscle up

Do 1 the first minute, 2 the second, 3 the third, and so on until failure.

(@ 60-65% max)

Starting one minute after failure of P.C. repeat the same set for muscle ups. If you don't have a muscle up, do pull ups.

Endurance WOD- Swim/Bike

Easy 250m warm up

50m sprint directly into 50 race pace

6, 8 or 2 rounds depending on race distance/ability

Bike

5 min at race pace-

8, 10, or 12 hill repeats (Apprx. 1 min each)

decent is recovery

HERE IS YOUR CHANCE..

We would love to hear some feedback from our team! And we are not above bribery....

Any team member who gives us a little review on the link below will score a sweet TYE water bottle!

REVIEW HERE!

We want to see you in action! If you have some killer pics out and about, send them in!

triathlonyoga@gmail.com

Thanks in advance..... now do an L-SIT!

Wednesday

Strength WOD

Filthy 50

For Time

50 Box Jumps

50 Jumping Pullups

50 K.B.S., 35lb

50 Walking Lunges

50 K2E

50 Push Press, 45lb

50 Back Ext

50 Wallballs

50 Burpees

50 Double Unders

Endurance WOD-Track

1 mile

1 mile

800m

800m

400m

400m

Recovery is 50% of your running time

Tuesday

Strength WOD

7 rounds of 3...

Squat clean/3 front squat

Work on Knee to elbow, toe to bar, toe through rings between each set.

Endurance WOD-Swim

400 easy warm up

50 1 arm/50 catch up / 50 polo

All in 500m.

200m. (1 min recovery)

2x100 (1 min recovery)

2x50

200m easy cool down.

Each is all out. Add your collective swim time.

Monday

Great job this weekend team!!!!

In addition to the Boulder domination on Saturday... (3 team podiums, 2 top 10 O.A.!!)

Jacob had a top 10 overall on sunday, winning his division by a respectable margin!

WOD

Strength/Endurance

Run 1 mile

Row 1k

Run 1 mile

35 KBS

run 400m.

Saturday

TYE- CrossFit Endurance will be at the Boulder Sunrise Triathlon in Boulder!

Come and cheer on the team!

I would wish good luck to Will, Ben, Josh, Tamara, Corey, Jacob and Wade... But luck is for the ill prepared, and everyone of you is ready to put the hammer down!!!!

CRUSH IT!

There is a great FREE movie in Idaho Springs

@ 7pm: "BICYCLE DREAMS"

LADIES: The tanks you ordered are in!!! So excited!

Strength WOD

For Time:

30 Double Unders or 90 Single Unders

25 pull-ups

25 KBS

10 push-ups

15 pull-ups

15 KBS

10 push-ups

5 pull-ups

5 KBS

10 pushups

30 Double Unders or 90 Single Unders

Thursday

Strength WOD

3 rounds for time:

500 m Row

25 GI Janes

400 m Run

Endurance WOD- Swim/Bike BRICK

Swim-

250m Race pace

2x 125m hard effort

250m race pace

Bike

5 min @ race pace

5x1 min @ 90% (Recover 1 min)

5 min @ RP