TILT Holiday Party

TILT HOLIDAY PARTY

TILT Family..I’m incredibly excited to announce the TILT Holiday Party..
Where: The Dudley Chateau (20 Crest Road, Wayland, MA)
When: December 21st from 7pm to 1145pm
Cost: $25 (this event will be all you can eat and open bar)
For Who: All TILT Members!

2018 Halloween Internal Team Throwdown

2018 Halloween Internal Team Throwdown, Beer Mile, Potluck Information

Schedule for Saturday, November 3rd Internal Team Throwdown:
8:00am to 9:00am – Gym opens (workout briefing at 8:45am)
9:00am Start – Internal Team Throwdown
*Beer Mile and Potluck to follow

Teams
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 reach out to Brian at brian@crossfittilt.com

Workouts:
Event 1 – Pennywise
Athlete 1
12-9-6
Row Cals
Burpees Over the Rower

Athlete 2
15-12-9
Row Cals
Burpees Over the Rower

Athlete 3
21-15-9
Row Cals
Burpees Over the Rower

*Partner 1 does full 12-9-6 workout. Once completed, partner 2 then does 15-12-9 workout. Once completed, partner 3 then does 21-15-9 workout.

Event 2 – The Babadook
10 Minute Clock
1 Rep Max Clean (Squat or Power)

*Sharing one barbell, each partner will find a one rep max power or squat clean. Each team will have 10 minutes to establish their three weights.

Event 3 – Pinhead
Teams of 3
For Time:
50 Deadlift/Hang Power Clean/Power Snatch (75/55#)
50 Abmat Situps/Knees Up/Toes to Bar
50 Medball Squats/Medball Thrusters/Wall Balls
50 Box Jump Overs (20/24/30″)
50 Ring Rows/Banded Pullups/Pullups
50 Calorie Bike
*Break up the repetitions however you would like. It is 50 repetitions for the entire team – not 50 each*

Additional Details
Each workout will have 3 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 at 9:00am.

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

If you need modifications for any of the workouts, please reach out to your coaches in advance!! We will get you set-up

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 400 meters. 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 TILT II’s 2018 Summer Beer Mile Champion, Pat G?!?

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. There is a sign-up sheet at the front desk.

See you all then!!

2018 Halloween Internal Throwdown Teams

Who can beat this trio’s costume??

It’s all going down on Saturday, November 3rd at 9am! 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 reach out to Brian at brian@crossfittilt.com or check the CrossFit TILT II Facebook Members Page.

Team 1
Alex J
Paul Duddy
LJ Jr.

Team 2
Danny L
Meg G
Emily M

Team 3
Marcelo C
Fairlee F
Sarah T

Team 4
Jenny B
Ana A
Berkeley O

Team 5
Kurt G
Lianne C
Ben P

Team 6
Erin K
Lisa P
Jono L

Team 7
Matheus H
Jess B
Liza D

Team 8
Jen D
Rodrigo D
Jay S

Team 9
Brian S
Kristen L
Burt W

Team 10
LJ D
Jen C
Erica B

Team 11
Mike W
Jackie M
Lori C

Team 12
Meritza
Jose C
Christie C

Team 13
Kelsee
Ally C
Silmara P

Team 14
Pat G
Terri D
Aaron F

Team 15
Charlene
Chris G
Elaine M

Team 16
Ray P
Shonda M
Marc S

Team 17
Jo A
Raghu
Jeff T

Team 18
Tracey P
Jeannette B
Jackie L

Team 19
Daphna C
Alex B
Nancy P

Team 20
Devin D
Nicole F
Foxy

Team 21
Carol D
Paige S
Isabel R
Ciera R

Team 22
Steve T
Donna C
David R

Team 23
Sean T
Eileen C
Paul H

Team 24
James B
Rebecca B
Frank P

Team 25
Paul Wall
Mike J
?

Team 26
Calum D
Alex A
Logan P

October 2018 Nutrition Challenge

OCTOBER 2018 NUTRITION CHALLENGE

When: Tuesday, October 9th – Friday, November 2nd
Who: TILT Waltham and Sudbury Members!
Cost: $25
*sign-up sheet at front desk* 

Weigh-ins/Weigh-outs:
Sudbury:
Weigh-ins: Friday, October 5th + Saturday, October 6th
Weigh-outs: Wednesday, October 31st + Thursday, November 1st

Waltham:
Weigh-ins: Sunday, October 7th + Monday, October 8th
Weigh-outs: Friday, November 2nd + Saturday, November 3rd

Baseline WOD: Tuesday, October 9th (all classes)

The Winner:
The top performer will be selected based on:
-Measurement improvements- weight and body fat percentage
-Performance gains- Baseline workout vs retest
*There will be NO point scale*

Guidelines:
Eat Real Foods – Not too Much – Mostly Plants
You have two options of eating clean! See below for more details.

No Alcohol/No Sugar

Workout
Workout at TILT to increase your health and reach your fitness goals.
Can’t make it to the gym one day? No worries! Check out our travel workouts below.

Sleep
Sleep 7+ hours! Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.


Choose Your Own Adventure!

800 GRAM CHALLENGE – OR – CONTAINERS

In this challenge, you have the choice of what you want to do!


800 Gram Challenge

Eat 800 grams of fruits and/or vegetables a day!

Additional details regarding the 800 gram challenge track can be found below..

The 800g Challenge- Click HERE.
Meal Planning Tips – Click HERE.
Food Scale – Click HERE


Containers

For this specific track, we will be relying on portion controlled containers to measure our food. Additional details regarding the Container track can be found below..

Eat Real food – Real food was once alive and doesn’t come from a box or container. If it has a long shelf life and is a man-made, edible, food-like substance; not food. You must eat from the approved food lists below.

Don’t eat too much – This means 3-5 meals a day, no seconds and no snacking. We will rely on the portion controlled containers to measure our food for this specific track. You must eat the correct amount of meals every day. (see chart below for how many meals you should be eating. Or.. talk to your coach!)

Food List:

Protein
Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are the best.

Carbs
Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Vegetables
Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. Diversify what vegetables are on your plate from meal to meal to ensure you are getting all the nutrients your body needs.

Fats
A serving of fat is the size of your thumb, about one tablespoon. Here are the healthy options like avocado, olive and avocado oil, and nuts.


FAQ

How many trays?

*A full container refers to a container stuffed as full as possible while still being able to close the lid. A normal container is one that is not packed full but you still fill each compartment.
*Veggies go in the large compartment, protein in one of the small compartments, and carbs in the other small compartment. You are allowed a thumb size of fat, 1 tbsp of fat, or 1 small handful of nuts as your fat. We will be providing everyone with 2 containers each.
*As with any nutrition plan, this is a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. We will adjust your portions based on your hunger, fullness, and other important goals.

We will be providing two trays for everyone that goes this route. If you want more trays, you can buy more HERE.

Pre/Post Workout?
This is based on your personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important you are getting adequate fuel throughout the day to speed recovery and restore glycogen levels. However, if weight loss is your goal- we recommend sticking to whole foods and consuming a meal within 1-2 hours of your workout. Recommendations:
Weight loss: Skip the shake unless you haven’t eaten in a while.
Maintain/Increase performance: listen to your body. If you are having a hard time eating a meal within 2 hours after your workout, grab a shake and some starchy carbs to replenish after your workout.

“What about” Foods
These are foods that people commonly ask about. “What about this food?” is the question we get all the time.
-No cold cuts or cured meats
-No almond or coconut milk
-Up to one cup of Unsweetened almond milk per day is allowed
-No dried fruit
-No honey, agave, maple syrup, stevia, or sweeteners of any kind
-Nut butters must have no added ingredients other than salt
-Condiments such as balsamic, red wine, and apple cider vinegar, mustard, hot sauce, spices, seasonings, and herbs are ok. Be sure to check the ingredients for sugar.
-Dressings can be used as long as the ingredients on the label are seen on the food list. No added sugars or other oils.
-Coffee and tea are allowed without any dairy or sweeteners
-Snacking on raw veggies in between meals is allowed


Travel Workouts

*If you want other travel workouts, just ask a coach!*
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12 – 2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

Core Engagement/Stability Seminar

Core Engagement/Stability Seminar
When: Sunday, July 15th 9am-10:30am
Where: CrossFit TILT II (31 Union Ave, Sudbury, MA)
For Who: Everyone!
Cost: FREE

CrossFit TILT II is proud to host Dr. Andrew Fiola and Dr. Bonnie Chung to speak about core engagement and stability during CrossFit and weight training. They will be discussing the thoraco-pelvic cannister and the spinal stability mechanism, from the diaphragm to the pelvic floor and how it affects the locomotor system and overall mechanics. Their aim is to help you hone in on this hub of stability and allow your body to move and train more safely and efficiently.

Wear athletic clothes and shoes as you will be moving around during this seminar.

Find more about Dr. Fiola HERE.
Find more about Dr. Chung HERE.

*If you plan on attending, please email Brian at brian@crossfittilt.com.

2018 Summer Internal Team Throwdown

2017 Internal Team Throwdown

2018 Internal Team Throwdown, Beer Mile, Potluck Information

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

Teams
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.

Workouts:
Event 1 –
2 Rounds:

Partner 1
21 Dumbbell Thrusters
21 Burpees
200 Meter Run

Partner 2
15 Dumbbell Thrusters
15 Burpees
200 Meter Run

Partner 3
9 Dumbbell Thrusters
9 Burpees
200 Meter Run

*Partner 1 does full round, partner 2 does full round, partner 3 does full round, then repeat*

Weights @ 35/20/15/10#

Event 2 –
12 Minute Clock…
Max Weight Complex
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
*each partner will establish a max weight sharing one barbell (35# bar)*

Event 3 –
3 Rounds:
30 Chest to Bar Pull-ups/Pull-ups/Jumping Pull-ups/Kettlebell Swings
30 Calorie Bike
30 Push-ups/Box Push-ups (30/24/20″)
30 Box Jumps (30/24/20″)
*break up the repetitions however you would like*

Each workout will have 3 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 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 400 meters. 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 TILT II’s 2017 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!!

2018 Internal Team Throwdown TEAMS

Check out the Internal Throwdown teams below! Start organizing your team costumes! If you need contact info, please reach out to Brian at brian@crossfittilt.com.

Team 1
Dom S
Fairlee F
Foxy

Team 2
Nate M
Greg G
Nicole F

Team 3
Heather G
Katrina D
Scott K

Team 4
Ana A
Anne Y
Scott C

Team 5
Pat G
Nadia A
Tracey P

Team 6
Kerri H
Dale T
Jenny B

Team 7
Chantal B
Jen C
Natalie B
Josh B

Team 8
Erin K
Jess B
Eddy D

Team 9
Barry C
Berkeley O
Mike W

Team 10
Chris C
Pam Z
Robbie S

Team 11
Christie C
Josh W
Nathalie C

Team 12
Alex A
Calum D
Logan P

Team 13
Sean T
Ally C
Brady S

Team 14
Kelsee H
Mark A
Natalie L

Team 15
Dave K
Alex B
Jo A

Team 16
Brian S
Sue C
Jamie D

Team 17
Ashley P
Jon A
Cam T

Team 18
Brian K
Charlene N
Paul D
Ben P

Team 19
Makayla W
Brooks C
Lianne C

Team 20
Kevin B
Jen D
Justin C

Team 21
Rodrigo A
Meritza K
Liza D

Team 22
Maureen M
Daphna C
Zackary D

Team 23
Natalie T
Marc S
Johnny B

Team 24
Peter W
Carie F
Scot G

Summer Shred Nutrition Challenge 2018

TILT II Summer Shred Nutrition Challenge

When: Monday, May 14th – Friday, June 22nd

Cost: $20
 
InBody Scale Dates
Weigh-ins: Friday, May 11th + Saturday May 12th
Weigh-outs: Wednesday, June 20th + Thursday June 21st (1/2 Day)
 
Baseline Workout: Monday, May 14th during all classes
 
The Winner:
– Body fat percentage / weight loss
– Benchmark workout
*There will be NO point system for this challenge
 
Week 1 – No Alcohol/No Sugar Detox (May 14th – May 20th)
This week will serve as a 1-week detox period. During this week we will focus on eliminating ALL processed sugar and alcohol from our diets. This is the only week that will have restrictions. Moving forward into weeks 2-6, we recommend trying to keep these habits going.
 
Week 2 to Week 6 – Eat 800 grams of fruits and/or vegetables a day (May 21st – June 22nd)
 
Additional details regarding the challenge (weeks 2-6 specifically) can be found below..
 
The 800g Challenge- Click HERE.
 
Meal Planning Tips – Click HERE.
 
Food Scale – Click HERE.

February Olympic Weightlifting Seminar

Olympic Weightlifting Seminar

When: Sunday, February 11th @ 7:30am-9:30am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
For Who: All TILT Sudbury and Waltham Members
Cost: $30

Feeling stagnant in your lifting mechanics?  Looking to clean up some of your movement before the CrossFit Games Open so you can crush some heavy weights? Want to learn how to be more efficient with barbell movement and cycling? We’ve got an Olympic Weightlifting Seminar for beginner and intermediate athletes coming your way!

Learn the finer points of mechanics of the clean and jerk and the snatch as well as useful tips for barbell cycling as it applies to CrossFit as a sport.

Hosted by Coach Eamon, 2015 USA Weightlifting American Open Qualifier (he’s really done everything!), and USAW Level 2 Sport Performance Coach.

If you are interested in the Olympic Weightlifting Seminar, please email Brian at brian@crossfittilt.com (Sudbury) or Max at max@crossfittilt.com (Waltham) to reserve your spot. We will be taking the first 15 people from Sudbury and first 15 people from Waltham.

Bulletproof Shoulder Seminar 2/4/18

Bulletproof Shoulder Seminar

When: Sunday, February 4th at 9:00am-10:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury)
For Who: Everyone!!
Cost: FREE!

CrossFit TILT II is proud to host Andrew Millett to speak about shoulder strength, stability, and mobility. His seminar is designed to help keep athletes healthy and for them to continue to workout safely. He will discuss the anatomy of the shoulder, signs and symptoms of injuries, how to prevent injuries, and will bring athletes through various mobility, stability, and strength exercises.

Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning.  He is the owner of Move Strong Physical Therapy, LLC.  His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better.  He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.

If you have any questions, feel free to reach out to Brian at brian@crossfittilt.com

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