Monday

Heros come in all shapes and sizes

WOD

Overhead squat

3.3.3.3.3

Dead Lift

3.3.3.3.3

CFE

100m. Tire drag

10, 12 or 15 times

Recover 20 sec. between sets.

Friday!!

Beer Mile!

WOD

5 Body Blaster (burpee, pull up, K2E)

Run 400m.

12 burpee

Run 400m.

15 wall ball

Run 400m.

1 round of Cindy (5 pull ups, 10 push ups, 15 squats)

Run 400m.

Beer Mile!!

Consume a 12 oz. adult beverage.

Run 400m. at max effort.

Repeat a total of 4 times.

Official Beermile.Com Rules

       1. Each competitor drinks four cans of beer and runs four laps on a track           (Start - beer/lap, beer/lap, beer/lap, beer/lap - finish).         2. Beer must be consumed before the lap is begun, within the           transition area which is the 10 meter zone before the start/finish           line on a 400m track.         3. The race begins with the drinking of the first beer in the last meter           of the transition zone to ensure the comptitors run a complete mile           (1609 meters).         4. Women also drink four beers in four laps (past rule lists only required           ladies to drink three beers).        5. Competitors must drink canned beer and the cans should not be           less than 355ml (the standard can volume) or 12oz (the imperial equivalent).           Bottles may be substituted for cans as long as they are at least           12 oz (355 ml) in volume.        6. No specialized cans or bottles may be used that give an advantage           by allowing the beer to pour at a faster rate. ie "super mega           mouth cans" or "wide mouth bottles" are prohibited.        7. Beer cans must not be tampered with in any manner, ie. no           shotgunning or puncturing of the can except for opening the can by           the tab at the top. The same applies with bottles - no straws or           other aids are allowed in order to aid in the speed of pouring.         8. Beer must be a minimum of 5% alcohol by volume.  Hard ciders and lemonades           will not suffice.  The beer must be a fermented alcoholic beverage           brewed from malt and flavored with hops.  For an abbreviated list of valid           beers and exceptions, click here.        9. Each beer can must not be opened until the competitor enters the           transition zone on each lap.        10. Competitors who vomit before they finish the race must complete           one penalty lap at the end of the race (immediately after the           completion of their 4th lap). Note: Vomitting more than once           during the race still requires only one penalty lap at the end.

Thursday 9/9

Reminder that this Saturday at 3, 4, & 5pm we will be hosting the first annual

"FIRE FIGHT GONE BAD"

Every one is welcome to join in!!

CFE

"Tri"bata

Tabata row

Tabata bike

Tabata run

Tabata is 20 second MAX effort, 10 second recovery. Times 8.

SWIM

Main set

100m/50m. Holding fastest possible pace. Recovery is 1/3 swim time.

Complete 5, 7, OR 10 times depending on race distance and ability.

Wednesday 9/8

This is the LuLu Lemon athletica store front in "Buckhead" ATL Georgia

WOD

Warm up-

500m row, 30 seconds walking lunges, 10 knee to elbow, 30 seconds jump rope.

Skill-

Practice walking on your hands for 5 minutes.

Main set-

9 rounds for time of...

5 Thrusters (65/95)

7 chest to bar pull ups

25 double unders

CFE

Run on track...

Cover as much ground as possible in 1 min. (mark your spot) Recovery jog back to innitial start line (@ 50% max effort.)

Repeat this sequence 10, 12, or 15 times depending on race distance/ability.

If you come up short of your initial mark by more than 10 steps....

Tabata squats at the end of your final 1min interval.

Tuesday 9/7

Where's your muscle up??

CFE (OW SWIM)

swim 30 minute continous effort with 10 strokes being MAX effort, followed by 20 strokes of recovery.

CFE (BIKE)

On a continous running clock, ride 20 seconds at MAX effort, followed by 40 seconds of recovery. This should be done for 20, 25, or 30 minutes depending on race distance/ability.

Less than a month and a half after having the clavicle pinned back together!

WOD

Power clean on a continuous running clock,

on the minute; do 1 repetition the first minute, 2 in minute 2, 3 in 3, and so on until failure.

Repeat the exact sequence with Muscle ups. (If you don't have a M.U. GET ONE! or do a pull up & dip.)

CFE

5k time trial.

Run 3.1 miles as fast as your little legs can go!!

Sunday

Good Luck Amanda!! Run like this and you will do great!!

Run Long and steady.

Trail run

45-60 minutes for short course athletes

60-80 for long course

90- 110 for ultra athletes

YOGA... DO IT!

Saturday 9/4 Intro WOD

"Lindsay"

1 handstand pushup

3 chatauraunga pushups

5 v up's

AMRAP 15 Min

FRIDAY FRIDAY FRIDAY!!

Honorary TYE member Travis "LEW" Lewallen. Reppin from afar!

WOD

KEZIA!

Kezia is done in a team of three.

Team member 1 does a max effort row, while T.M. 2 Does a max effort bike. T.M. 3 runs 400m.

1 & 2 continues until 3 returns.

Runner takes over Row, Row moves to bike, Biker runs.

Complete as many rounds of this rotation as possible in 20 minutes!

Don't have any friends????? That's cool

Start with the run. Then row and ride equal time as your run split for 20 min.

Thursday 9/2

There is something about the feeling of being the first person to ever climb to the top of something that is VERY satisfying!

CFE

TABATA-b-kiddin me!

Tabata row.

5 minute recovery

Tabata squat

5min. recovery

Tabata jump rope/double under

5min. recovery

Tabata run sprint

CFE

Swim

100m ALL OUT EFFORT!

recovery is equal to run time.

complete 5, 7, or 10 rounds depending on your race distance/ability.

Any set that has a variance of +/- 5 seconds is a scratch. If this occurs complete

a TABATA swim interval after the prescribed workout.

A Tabata= 8 rounds of 20 second MAX effort, 10 second recovery.

...And you thought I was full of it!

The facts on high intensity, short duration, "Tabata" intervals.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise

Wednesday 9/1

The final finished product... Team TYE has it's official logo!

WOD

Of these three movements, choose your weakness

Double under, muscle up, T-get ups, pistols

Row 600m.

3 rounds of Cindy

Row 500m.

4 rounds of Cindy

Row 400m.

5 rounds of Cindy

Do 1min max rep of above weakness. Each rep reduces your time by 5 seconds.

CFE

Run..

if speed is your limiter...

400/200 X8

If Stamina is your limiter...

800/400 X4

Recovery is 50% of run time