2017 Internal Team Throwdown Information

Final Internal Team Throwdown, Beer Mile, Potluck Information

Schedule for Saturday, Sept. 23rd Internal Team Throwdown:
8:00am to 9:00am – Gym opens (workout briefing at 8:45am)
9:00am to 12:00pm – Internal Team Throwdown
*Beer Mile and Potluck to follow

Click HERE to view your teams. Each team will come up with a team costume or theme! If you need contact information for your teammates, please ask Brian.

Event 1 –
12 Minutes for all 3 teammates to etablish a heavy complex: 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead

Event 2 –
Relay Style
*One athlete will complete first couplet. After finishing, next athlete will complete second couplet, and so on..

Deadlift 75/55#
Lateral Burpee over Bar

Hang Power Clean 75/55#
Lateral Burpee over Bar

Thruster 75/55#
Lateral Burpee over Bar

Event 3 –
15 Minute Partner Relay
*Partner 1 works from 0-5:00, partner 2 works from 5:00-10:00, partner 3 works from 10:00-15:00
*score is total combined reps on medball

Partner 1
200 Meter Row
400 Meter Run
Max Medball Squats (20/14#)

Partner 2
200 Meter Row
400 Meter Run
Max Medball Thrusters (20/14#)

Partner 3
200 Meter Row
400 Meter Run
Max Wall Balls (20/14#)

Each workout will have 2 heats. There will not be heat times. Once a workout ends, the next will start promptly afterwards.

The doors open on Saturday at 8:00am. I recommend getting to the gym early. We will go over standards for the workouts at 8:45am and get things rolling promptly at 9:00am.

There will be a warmup area and athletes will be responsible for warming themselves up (no group warmups).

Official Rules for the CrossFit TILT Beer Mile:
At the call of 3, 2, 1, GO athletes will drink their first beer (Miller Lite). There is no shotgunning or funneling allowed. You must drink the beer from the can. Once you finish your beer, you must dump finished beer over your head and run 400m. If there is beer present you will be penalized 15 seconds. If an athlete throws up or urinates during the beer mile that athlete is out. Athletes will complete this couplet of 1 beer + 400m run x 4.

***Although the beer mile will be an amazing time and display of the utmost athletic prowess, please understand that we expect all participants to behave responsibly. We are all adults and you will be expected to act like it.  We all know it’s very illegal and very dangerous to drink and drive.  Please plan accordingly. You will absolutely not be able to drive immediately after doing this fun challenge. Get a ride. Uber. Ask a friend. Hang out for the awesome potluck for a few hours. But no driving. No exceptions. Let’s be smart and have some fun, but let’s do it safely.  If at any time, you want to stop, STOP.  Who will take down CFNE’s 2017 Female Beer Mile Champion, Coach Erin?!?!

After the Beer Mile, we will start the potluck…We would love it if people would bring a dish (doesn’t have to paleo) and/or something to drink.

See you all then!!

2017 Team Throwdown Teams

Below are the teams for the Internal Team Throwdown. Each team will come up with a team costume or theme for the throwdown! If you need contact information for one of your teammates, please ask Brian.

Each workout will have two heats. Teams 1-9 will be heat one. Teams 10-18 will be heat two. There will not be heat times. Once a workout ends, the next will start promptly afterwards.

Team 1
Jamie Denn
Jono Lapat
Eliza Duddy

Team 2
Liliana Lopez
Erin Kiely
Marsha Gomez

Team 3
Charlene Nassa
Vicky Dennis
Bob Haarde

Team 4
Alex Babitsky
Marcelo Cavalcanti
Meritza Kluge

Team 5
LJ Dicarlo
Chris Fox
Noelle Sagan

Team 6
Brady Schlosser
Jenny Bryne
Matt Bell

Team 7
Robbie Smith
Lior Sharon
Tracey Parker

Team 8
Larry Hoagland
Emily May
Brian Knopf

Team 9
Daphna Cox
Ben Parker
Calum Dudgeon

Team 10
Kelsee Howes
Elise Kumar
Berkeley O’Keefe

Team 11
Jo Agne
Jorge Roa
Kerri Helliwell

Team 12
Mike Ward
Sarah Toomey
Tommy Carmichael

Team 13
Anne Yazdani
Aaron Farbo
Eddy Denn

Team 14
Lori Cash
Shonda Morris
Alex Jones

Team 15
Johnny Basbas
Carie Facemire
Ana Salort

Team 16
Pamela Jubinville
Terri Dicarlo
Scott Kluge

Team 17
Lianne Castelli
Paul Duddy
Jen Dudgeon

Team 18
Brian Sieber
Fran Cote
Christie Cavalcanti
Phil Muscatello

September Save the Dates!

**Save the Dates!**
Friday, August 25th – Ladies Night @ TILT Waltham (7pm)
Friday, September 8th – Rowling Tournament @ TILT Sudbury (7pm w/ TILT Waltham)
Saturday, September 9th – Kettlebells 4 Kids Fundraiser WOD (7am-10am)
Saturday, September 23rd – TILT II Internal Team Throwdown (more details to come!)

July Goals


July Goals

Time to start some goal setting!

Post your July goals here! Make sure they’re S.M.A.R.T.

Time Bound

1. Attend 20 classes in the month of July (Committed Club)
2. Perform first strict pull-up
3. Do Crossover Symmetry Activation Protocol 3x/week

Did you set June Goals? Click HERE to check them out and grade yourself! How’d you do last month?

June 2017 Goals


June 2017 Goals!

Post your June goals here! Make sure they’re S.M.A.R.T.

Time Bound

Did you set May Goals? Click HERE to check them out and grade yourself! How’d you do this month?

Feeling lost setting goals for yourself? Schedule time with your coaches (Brian, Robbie, or Erin) and make a plan!

2017 Nutrition Challenge – 21 Day Summer Shred

*TILT II 21 Day Summer Shred*
Nutrition Challenge
Here we go! It is time to kick off another nutrition challenge! 21 days to reset the body and lean out for summer!

When: Saturday June 10th – Friday, June 30th

Nutrition Challenge Meeting – Sunday, June 4th @ 9am

Initial Weigh-Ins:
Saturday, June 10th 6:45am-9am (come before class!)
Sunday, June 11th 9am-12:00pm (anytime during open gym!)
*Can’t make these times? Email Brian at brian@crossfittilt.com to set up another time to weigh in.
*You cannot get weighed in after working out and we ask that you do not eat or drink 3 hours prior to weighing in.

Baseline Workout: Monday, June 12th
Baseline Workout Retest: Friday, June 30th

Cost: $25
*All participants receive 2 Portion Control Containers to be used throughout the challenge

There will be one winner who will receive a cash prize.

The Winner:
At the end of the challenge, the top performer will be selected based on :
-Scoring: Points from daily nutrition log
-Measurement Improvements: weight, waist and body fat
-Performance gains: baseline workout to be determined

4 points for a perfect day:
1 point for hitting your number of meals
1 point for eating clean (listed foods only)
1 point for proportions (using the container)
1 point for taking class at TILT or approved travel wod
Click HERE to track your points.

*Maximum number of points for TILT workouts is 17, however, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

This is a quick 21 day challenge to reset the system and get everyone ready for the summer. The plan is very simple, yet requires true commitment to be successful. As with most of our challenges we are going to be looking at the two different aspects of nutrition that are needed to help build a healthy diet- quality and quantity.

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.

Food List:
Chicken Breast
Chicken Thighs
Center Cut Pork Loin
90/10 (or above) grass fed beef/bison
Top Sirloin
Top Round
Tenderloin (beef/pork)
3 Eggs* = 1 portion
Ground Turkey Breast (*90/10 or above)
Turkey Tenderloin
Turkey Breast
*Avoiding deli meats
*All meats must be skinless

All Fruits
Sweet Potato
Butternut Squash
Acorn Squash

Veggies/Leafy Greens:
Green Beans
Brussel Sprouts

Grass Fed Butter
Olive Oil
Coconut Oil
Avocado oil
Macadamia oil
Homemade dressings
Raw Almonds, Pecans, Walnuts, Macadamia Nuts
Raw Nut Butter ** (No other ingredients and must be made with one of the above nuts)

To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day?
Lets keep it simple and look at your t-shirt size!
If you aren’t sure where you fall, you can double check with me and I will make sure we have you on the right plan!

In a pinch and moving forward, your hand can be a great measuring tool, too! You can start practice eyeballing your meals by using your hand. Please note though that this method will not score you the point. This is just one more tool to have in your back pocket to keep you on track!
Here’s how it works:
-Protein – palm size
-Carbohydrate – fist size
-Fat – size of thumb
-Veggies – unlimited!

Pre and Post Workout:
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, i would recommend trying to stick to whole foods.

Here are some recommendations:
* Weight Loss? Skip it unless you haven’t eaten for a while. Then opt for a fuel for fire.
* Maintain weight/lose body fat? Go by how you feel. If you have a hard time getting in a meal within the two hours after your workout, I would definitely get in a protein shake with some starchy carbohydrates.

As with any nutrition plan, this serves as a starting point. You can’t know exactly how your body will respond in advance.  So stay flexible and  we will adjust your portions based on your hunger, fullness, and other important goals.

What about Kill Cliff? Post workout only
Amino Acids/Electrolytes? Pre/intra/Post Workout Only
Creatine? Go for it!
Protein Shakes? Post workout (within 45 min)
Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Sweeteners? Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out? I understand that these cases do come up. For 21 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines, however there will be no points for that meal. You might say, “well i guess i am going to go to town then!” Just remember, that the results are going to come from the work you put into it. Yes, one day can set you back. One meal can set you back. Think of this like a detox. In essence, you would really need to start your 21 days all over again. AIN’T NOBODY GOT TIME FOR THAT!

What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

Tessemae’s dressings? As long as the ingredients on the label are seen on the food list. There can be no added sugars or other oils.

Coffee/Tea? These are okay, but need to be unsweetened, and no milk. (We will allow one cup of unsweetened almond milk or coconut milk per day- check the ingredients!)

May 2017 Goals

May Goals!

Post your May goals here! Make sure they’re S.M.A.R.T.

Time Bound

Did you set April Goals? Click HERE to check them out and grade yourself! How’d you do this month?

Feeling lost setting goals for yourself? Schedule time with your coaches (Brian, Robbie, or Erin) and make a plan!

April Goals

April Goals

Time to start some goal setting!

Post your April goals here! Make sure they’re S.M.A.R.T.

Time Bound

1. Attend 20 classes in the month of April (Committed Club)
2. Perform first strict pull-up
3. Do Crossover Symmetry Activation Protocol 3x/week
4. No alcohol in the month of April
5. Perform 10 unbroken double-unders

2/26 Kids Fitness Class


Who: Ages 7-10 years old
When: Sunday, February 26, 2017 @ 3:00pm-4:00pm
Where: 31 Union Ave. – Sudbury, MA
Cost: $15 per child

On Sunday, February 26th, we will be holding our first kids fitness class from 3:00pm-4:00pm! The class will be for ages 7-10 years old and will cost $15 per child. There will be a limited number of spots for this class. Please email Brian at brian@crossfittilt.com to reserve a spot for your child.

TILT II Grand Opening!

Thank you to all those who came out to our Grand Opening on January 2nd!
Here are some photos from the 81 person Grand Opening class led by Coach Ben Bergeron…

If you weren’t able to make the opening, no worries! We are holding free classes every Thursday at TILT II for the month of January. Come on by! 

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