Wednesday "Ladies night"

Intervals SUCK! ...At least you don't have to do them alone!

WOD

"Barbara" modified

5 rounds for time of...

10 pull ups

20 push ups

30 sit ups

40 air squats.

CFE

Run 5k for time

Tuesday 10/5

WOD

AMRAP in 20 minutes of...

400m run

5 pull ups

10 box jumps

CFE

Meet at the track at 5:15

6, 8 or 10 400's at fastest possible pace.

Recovery is 30 seconds.

*Please pick one or the other today!

Elite National Championships this Thursday on Versus

The 2010 USA Triathlon Elite National Championship features the top American Olympic-distance triathletes racing for the title of national champion. The Tuscaloosa, Ala., event kicks off with a swim in the Black Warrior River and concludes with bike and swim courses adjacent to the scenic University of Alabama campus. For more information, visit www.USATriathlon.org. Oct 14 @ 4:00PM ET

I have mentioned American Matt Carbot's run form before. Here is a clip of him running at this years National Championship last month.

http://www.versus.com/shows/usa-triathlon/

*Note, don't watch the end of the video if you are planning on watching on Thursday and want to be surprised.

Monday

Is that Sam Mcglone??? No it's

Team TYE Tamara S. on her way to a 2nd place finish at Ocktoberfest triathlon

WOD

Power clean/Thruster super set.

Starting at 50% of your max do

3 P.C. followed immediately with 3 Thrusters.

Recover the same amount of time as the set took to complete.

Repeat this with 4, 5, 6, 7, & 8 repetition sets.

CFE

Run

10,12, or 15 Short fast hill repeats with load. (That means you'll be dragging a tire)

Swim

"25's"

25- 25m sprints with 25 seconds rest between each one. MAX EFFORT!

Sunday

Yoga this evening

Rest or Long steady run day.

Neuroendocrine Adaptation

“Neuroendocrine adaptation” is a change in the body that affects you either neurologically or hormonally. Most important

adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of

it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine

responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical

elements missing from these movements is that they invoke essentially no neuroendocrine response.

Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-

like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily

mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious

effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle

mass and bone density are just two of many adaptative responses to exercises capable of producing a significant

neuroendocrine response.

It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one

of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart

rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with

a high neuroendocrine response.

Saturday

I know it's the second picture of Kari this week, but it's her birthday.

AND her run form looks 100% better than before!

over 15 minutes faster at the sprint distance!!

INTRO WOD

Kari's Birthday WOD

Complete for time.

37 push press (45/65lb)

37 pull ups

37 wall ball

37 burpees

37 bar hops (24"/18")

*We added "max rep pull up" to the records board. Tomorrow will be a good day to get your name up there if you do all of these without dismounting the bar!!

OHHH!! did I mention that tomorrow is the BIGGEST sporting event of the year!!!!

Ironman Hawaii. I will be getting to the gym bright and early and will be showing the event live via the internet. I will be on my bike trainer for a good portion of the day so if you would like to join me, bring your bike into the studio. We have extra bike trainers! See you tomorrow!!

Kona predictions.
Crowie finishes runner up?!?!?! any takers???

Female;
1. Wellington
2. Dibins
3. Carfrae
4. Mcglone

Male;
1. Henning
2. Alexander
3. Lieto
4. Raelert
5. Potts

Friday

WOD

"Wild Card"

Be ready for anything!!

SWIM

500M. Time Trial

Thursday 10/7

Fall girl, fall!

WOD

"Jackie"

1,000m. Row

50 thrusters

30 pull ups

Wednesday 10/6

Team TYE hiking Grays Peak & Torreys Peak!

Lindsay, Marr, Kari, Brian, Tamara, Camden & Gunner on top of the world

WOD

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The stations are:

Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)

Row (Calories)

CFE

Run 800m

Run 400 Backwards

Run 800

Run 400 Backwards

Tuesday 10/5

Happy birthday Bruce!!

You are an inspiration to athletes and beer drinkers alike!!

WOD

Bruce's Birthday workout,

55 push ups

400m run

55 squats

400m run

55 box jumps

400m run

55 double unders

400m run

If you are a true beast you'll drink a beer first.... Just like Bruce!

CFE-RUN

10, 100m. Tire pulls.

Monday

The 2011 Valdora "Pearl"

WOD

5-4-3-2-1 Dead lift

CFE-SWIM

Following warm up,

4-50's

2-100's

4-50's

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

Recovery is 10 seconds between 50's / 15 seconds between 100's.

CFE-RUN

1 mile warm up.

10 minute Tabata Run. (20 seconds max effort, 10 seconds recovery)

1 mile cool down.

Saturday 10/2

TYE coach Jess Fisher at the Tactical Strength Comp. last weekend.

26 consecutive non kipping pull ups following a PR dead lift!

WOD

Do 1 push up, 1 pull up and 1 squat on the start of the clock.

Add one of each on the minute, every minute, until you can no longer complete the round.

As soon as your round can not be completed, run 400m. as fast as possible.

TYE member Jacob B, represents with a 2nd place podium finish and a kick ass helmet!

Great result Jacob!

Ride

2, 3, or 4 hours depending on upcoming race distance/ability level.