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

TILT Waltham/Sudbury January Nutrition Challenge

TILT Waltham/Sudbury Nutrition Challenge

When: Monday, January 8th – Sunday, February 11th
Who: TILT Waltham and Sudbury Members!
Cost: $25
*sign-up sheet at front desk

Weigh-ins:
Saturday, January 6th
Sudbury: 6:45am-9am
Waltham: 6:45am-10am
&
Sunday, January 7th
Sudbury 9am-11am
Waltham 9am-12pm

*Erin will be doing Waltham’s weigh-ins while Nicole will be doing all weigh-ins at Sudbury. 

Baseline WOD: Monday, January 8th (all classes)

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight and body fat percentage
-Performance gains- Baseline workout vs retest

From January 8th to February 11th we will rally TILT Waltham & Sudbury for a joint nutrition challenge. During these five weeks we will attempt to reset our bodies after the holidays and increase our fitness. The five-week challenge will start with a one-week detox from sugar and alcohol followed by four weeks of measuring the quality and quantity of our food. The number of meals you consume will be determined by your shirt size and goals. In addition to focusing on our food intake, there will be bonus challenges announced throughout that will focus on other habits to help increase our fitness and health.

Be sure to join our Facebook group – “TILT Waltham/Sudbury January Nutrition Challenge”. Announcements, updates, and bonus challenges will be posted throughout the week on our Facebook page. If you do not have Facebook, we will also be making announcements on our WOD Blog and in class. As always, Nicole and Erin will be there to help!! If you have any questions regarding the challenge, please email Nicole at Nicole@crossfittilt.com or Erin at erin@crossfittilt.com.


Points

We will be tracking daily points on an excel spreadsheet. The spreadsheet will be posted on both gyms’ front desk monitor. You can also access the link HERE.

Week 1:
1 point for eating real food (No sugar or alcohol)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

Weeks 2-5:
1 point for eating real food (approved foods list)
1 point for eating not too much (number of containers)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

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.
Not too much 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 challenge.
Workout to increase your health and reach your fitness goals. Maximum of 6 workouts per week (one rest day per week).

Bonus Challenges will be announced periodically throughout the five-weeks. They will focus on lifestyle habits that help us increase our health, track our progress, and improve our wellbeing. Facebook videos will be posted explaining the bonus challenge specifics for that week. They will consist of the following:
Week 1: Tracking workouts
Week 2: Consuming enough water
Week 3: Sleeping enough for adequate recovery
Week 4: Spending 10 minutes per day stretching/mobility
Week 5: Tracking, water, sleep, and stretching/mobility


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.

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 canola or vegetable oil
-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 permitted without any dairy or sweeteners
-Seltzers are permitted
-Snacking on raw veggies in between meals is permitted

Travel WODs
*If you want other travel workouts, please reach out to Erin at Erin@crossfittilt.com*

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 Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
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)

December Gymnastics Seminar

December Gymnastics Seminar
When: Sunday, December 3rd 9am-11:30am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: Beginner and intermediate athletes (for those looking to get their first pull-up, become more efficient stringing multiple pull-ups/toes to bar, and for those that want to improve their overall gymnastic movements)
Cost: $30/person

Want to learn the basics of gymnastics and how to appropriately scale a workout to get the same stimulus as it was designed while not feeling “left out” and still seeing progress in your gymnastics movements?

Come out to CrossFit TILT II in Sudbury to learn basic gymnastics from Coach Eamon Coyne-member of the CrossFit Gymnastics seminar staff, affiliate owner, and the 38th fittest 35-39 Masters Male in the world in 2017. Topics covered will be body shapes and mechanics, pull mechanics and scaling and stimulus, push mechanics and scaling for stimulus, toes to bar development, proper prep and cool down, and shoulder health and development. We will talk about programming and accessory work to build gymnastics.

This seminar will be on Sunday, December 3rd and will last 2.5 hours. The cost for the seminar is $30 per person. (your account will be charged through TRIIB) Space is limited to 15 participants from TILT Waltham and 15 participants from TILT II. Registration will open on Monday, November 20th at 8:30am. The first 15 people from TILT II to email Brian at brian@crossfittilt.com on Monday at or after 8:30am will be accepted for the seminar.

 

CrossFit TILT Referral Program

**NEW CrossFit TILT Referral Program**
Refer a friend, get $50 off your next monthly membership! This offer goes until the end of the year!

Here’s how it works:
1. Bring a friend to a FREE class any Thursday to show them why you love CrossFit TILT!
2. If your friend signs up for a monthly membership, (CrossFit or BootCamp) you will receive a $50 credit towards your membership dues!*
3. Repeat!
-There is no limit to how many people you can refer! Remember, the more you refer, the more you can earn!

*The $50 referral credit will be applied to the month following your friends’ first FULL month of membership payment. Example: if a friend signs up on 11/14/17, and continues in December, the $50 credit will be applied to your 1/1/18 membership.

Have your friend check out our Getting Started Process on the TILT Website!


Injury Prevention Seminar 11/5/17

Dr. Sean Rockett

Injury Prevention Seminar
When: Sunday, November 5th at 10:00am-11:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
Cost: $20 suggested donation (procedes to be donated to the Family Nuturing Center – cash only please)
Who: Anyone! Open to the public!

CrossFit TILT II is proud to host Dr. Sean Rockett to speak about CrossFit safety, ways to prevent injuries, and how to rehab existing injuries.

Dr. Sean Rockett will be at CrossFit TILT II to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and is Orthopedic adviser to Crossfit, Inc.

There is a $20 suggested fee for this seminar. Proceeds will be donated to the Family Nurturing Center (FNC). Funds raised will benefit nurturing parenting and family support programs, which strengthens families and prevents child abuse and neglect. Your contribution will help FNC provide free programs – home visiting, parent-child playgroups, and parenting education – in Boston neighborhoods.

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

TILT II Fall Nutrition Challenge

All the veggies!

TILT II Fall Nutrition Challenge

When: Monday, October 16th – Sunday, November 19th (35 Days)

Initial Measurement and Weigh-in:
Saturday, October 14th 6:45am-9:00am
Sunday, October 15th 8:45am-12pm
*You cannot get measured/weigh in after working out and ask that you do not eat or drink for at least 3 hours prior to weighing in

Nutrition Challenge Talks:
Sunday, October 8th @ 9am
Sunday, October 29th @ 9am (check-up and all members will receive containers for following week)

Baseline WOD: Monday, October 16th (all classes will be doing the baseline workout!)

Baseline Retest: TBD

Cost: $25

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight, body fat, and visible changes
-Performance gains- Baseline workout vs retest

The Prizes: Prize Pack for 1st place and 2nd place

Track Points
Click HERE to track your daily points. (point system described below)

Super excited to have Nicole Demichele running our Fall Nutrition Challenge! Any questions about the challenge, please reach out to Nicole at n.demichele1@gmail.com or call/text 774-452-6059.


Overview:
Like challenges we’ve done in the past, this is going to serve as a ‘reset’ to allow everyone the opportunity to get back on track. Nutrition is a critical part of results, and we’ve all heard it before- you cannot out-train a bad diet! This challenge is not just another weight loss challenge, it’s for anyone looking to see positive changes in their performance, energy, body fat percentage, and biomarkers amongst other things. And who wouldn’t want that! Check out the details below.

This is going to be a 5-week, three phase challenge. During phase one, week 1, all alcohol and sugar will be eliminated. This week will serve as an initial reset for our bodies before entering into phase 2 and 3.

During phase 2, Weeks 2 and 3, we will focus on quality food. Like Coach Greg Glassman said ‘eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.’ Most people are nutrient deficient in more than one way but don’t know it. By focusing on quality nutrient dense foods, we can eliminate those deficiencies and fuel our bodies for proper performance.

During phase three, weeks 4 and 5, we will focus on the same quality foods but dial in the quantity as well. To do this, we will be using the same containers from our last challenge. These will control the amount of protein, vegetables, and starch at each meal. The number of meals you consume will be determined by your size and goals. Dialing in both quality and quantity for the last two weeks will help us to see how much food we should be consuming to optimize performance and fuel our bodies both in and outside of the gym.


Point System
Each week, there will be a different point scale with different bonus point opportunities. Make sure to review all the point scales for the challenge’s three separate part.

Part 1: Detox (Days 1-7) (Oct. 16th-22nd)
2 points for a perfect day:
1 point for no cheats (no alcohol, no sugar)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. 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.

Weekly Bonus Point:
1 point: For writing a Facebook review on the CrossFit TILT Facebook page AND writing a Google review for CrossFit TILT II. To get the 1 extra bonus point, must do both! (Add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 2: Quality (Days 8-21) (Oct. 23rd-Nov.5th)
2 points for a perfect day:
1 point for eating clean (listed food only – no cheats)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. 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.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 3: Quantity/Quality (Days 22-35) (Nov. 6th-Nov. 19th)
4 points for a perfect day:
1 point for eating clean (listed foods only – no cheats)
1 point for proportions (using the container)
1 point for hitting your number of meals
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. 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.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Details

Phase 1- Detox:
Phase one will serve as a 1-week detox period. During this week we will focus on eliminating ALL processed sugar and alcohol from our diets. We’re going cold turkey here, that means absolutely NO sugar or alcohol during these 7 days. Both contain empty calories, are harmful to our health, and are not essential to our functioning. Excess sugar drives your insulin levels up, can trigger more hunger, and is a leading cause of weight gain among many other diseases. In addition to eliminating all sugar, all alcohol will be eliminated during this week. Although moderate alcohol consumption is not harmful for most people, staying away from it can be a good break for your system. Alcohol taxes your liver and kidneys, can be addictive, and tends to accompany other negative lifestyle factors. Let’s take a break from sugar and alcohol and train our bodies to rely more on whole foods to help us achieve optimal health.

Phase 2- Quality:
During phase 2, weeks 2 and 3, will focus on the quality of food consumed. By focusing on nutrient dense foods, we can eliminate any nutrient deficiencies we may be facing and help bring our bodies back to homeostasis. When our bodies are being fueled by the proper foods, we will experience an increase in energy, promote muscle growth, and experience faster recovery times thus increasing our performance. Starting in week 2, you will be choosing your foods off of the list below. 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. By sticking to this list, it will ensure we are eating the right types of foods for sustained health and longevity.

Phase 3- Quantity:
During weeks 4 and 5, we will focus on the same quality foods in addition to dialing in the quantity. To keep it simple, we will be utilizing the same 3 compartment food containers from the last challenge to help you measure your meals for the day. The vegetables will fill the largest compartment, and protein and carbohydrates will each fit into one of the smaller compartments. We will be using a tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to get a baseline of how much we are consuming without making it too complicated!  The number of meals per day will be determined by your shirt size and goals.

If you aren’t sure where you fall, double check so we can be sure you are on the right plan!


*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.

As with any nutrition plan, this serves as 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.


FAQ:

Should I supplement pre or post workout? This will be different based on your own personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your 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 it unless you haven’t eaten for awhile
-Maintain weight/ lose body fat? Listen to your body. If you are having a hard time getting in a meal within two hours after your workout, grab a protein shake and some starchy carbs to replenish after your workout.  

What about Kill Cliff? Kill Cliff will not be allowed during the detox phase because it contains sugar alternatives. During phases 2 and 3, Kill Cliff can be consumed within 30 minutes’ post workout.

Fuel for Fire? Fuel for Fire can be consumed within 30 minutes’ post workout in replace of a post workout shake.

Amino Acids/Electrolytes? Pre/intra/post workout only. Be sure you check the ingredients, as many contain added sugars.

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check the label for added sugars), spices, seasonings (check the ingredients!), and herbs are ok.

Sweeteners? The only source of sweetener can come from whole foods. AKA fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, or other artificial sweeteners. When in doubt, steer clear.

Dressings? As long as the ingredients on the label are seen on the food list dressing is ok. There can NOT be any added sugars or other oils. Remember, during phase 3 all fats need to be measured with a tablespoon.

Coffee/Tea? These are ok, but need to be unsweetened without any dairy. Almond milk is ok to add but it must not have any additives or sweeteners.

Seltzer/sparkling water? These are ok, but be sure they don’t have any added sugars. Le’ Croix and Polar are both good brands that don’t contain added sugar! Only one per day will be allowed during this challenge as your main source of hydration should come from water.

Almond milk? You will be allotted one cup of almond milk per day, but check the label as some contain ‘unapproved’ substances.

What about eating out? We understand that certain cases do come up. During this challenge, we are asking that you prepare all of your meals at home. If you do eat out, do your best to portion the food using the guidelines during phase 3. Unless you were next to the chef in the kitchen and know exactly what is in the food prepared, you cannot get points for this. It is called a challenge for a reason! Although this is not sustainable for long term, we are looking to maximize our results in this 5-week time span.

What if I’m still really hungry? Communication is key here, so please let me know how you are feeling along the way! But remember, when we are eating at a calorie deficit for weight loss, it is normal to feel hungry. Make sure you stay hydrated! You should never be ‘starving’. Work on timing your meals strategically to keep yourself from going too long without eating which often results in eating off plan. You can also save some of your ‘meal’ for a snack. Remember, you can consume unlimited raw veggies during these 5 weeks. If you’re that hungry, grab some cucumbers! 🙂

Travel WODs
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 Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
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)

 

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