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