Gymnastics Clinic with Dan Melzar

Gymnastics Clinic with Dan Melzar
When: Saturday, May 18th (9am and 11am Sessions)
Where: CrossFit TILT Waltham – 40 Jones Road, Waltham, MA
Who: Anyone looking to brush up on their gymnastics skills!
Click HERE to sign-up for a session!

Come learn from a former Division 1 collegiate gymnastics who competed at the 2017 CrossFit Games! We will go over how to properly warm up for these movements and associated mobility/flexibilty. We will cover how to get better, more efficient movement and also how to get stronger for WODs. All skill levels concerning these movements are welcome! Beginners all the way to someone looking to refine their movements are encouraged to sign up.

Session 1(9:00am-10:30am)
The focus of this clinic will be handstand positioning, pull ups. Are you looking to get your first pull up or progress to butterfly pull ups? Or more comfortable being upside down in a handstand?

OR

Session 2 (11:00am-12:30pm)
The focus of this clinic will be handstand push ups and ring muscle ups. Looking to get more efficient at your current skills or get your first handstand push up or ring muscle up?!

Find out more about Dan Melzar..
– Division 1 gymnast at the College of William and Mary (2008-2012)
– 2017 CrossFit Games athlete as a member of Reebok CrossFit Back Bay’s team
– 38th in the CrossFit Open Northeast Region (2017)
– Gymnastics coach at the Power Monkey Camp (2013-current)
– Gymnastics Specialist on the Los Angeles Reign of the National Pro Grid League (2016- current)
– Current Gymnastics and CrossFit coach at Massachusetts Elite Gymnastics Academy (formerly New England Sports Academy) and CrossFit City Line.

Sleep by Coach Kathleen

Sleep

We’re all guilty of using the term “I’ll sleep when I’m dead” at some point in our lives. It’s strange to think that from an evolutionary perspective, we were designed to be sleeping for approximately one third of our lives! Of course, if we didn’t have to sleep, we would have close to 3,000 more hours in a year to explore, learn, work, and much more. But if sleep was really unimportant, our need for sleep would have selectively decreased over time. So let’s dive into the reasons why we need sleep, and what happens when we don’t get enough.

Sleep is imperative for overall restoration of our brain and body. Throughout the day our brain is using energy in making connections, thinking and learning. These complex reactions create toxic by-products that must be eliminated or they are subject to cause memory issues, decreased neural communication and inflammation.  Sleep is what allows our brain to detoxify and remove these harmful by-products.

During sleep the body prioritizes several functions. Research shows that different areas of the brain are stimulated, some that are responsible for memory formation and processing in particular, which is why studying before bed can be extra effective. Activity of immune cells are also higher at night, making sleep important for longevity. Our metabolism is slowed down at bedtime to help us conserve energy and produce more growth hormone, building us a better “house”. Finally, neural connections are made stronger at night, supporting the health of our cognitive function.

Good sleep is a game of both quantity and quality. While there are many levels of sleep, the most restorative level is called “deep sleep”. During this period our blood pressure drops along with our core body temperature. This cooling state shrinks the brain slightly and allows us to clear toxic metabolites and repair our brain with the help of growth hormone and cytokines released by white blood cells. If we fail to get into this deeply restorative state, we miss out on a vast opportunity to rejuvenate our mind and body.

Sleep helps to keep our body in homeostasis. Sleep deprivation can impact our diet, lifestyle, performance, cognitive function and ability to recover optimally. People who get less than 7 hours of sleep tend to have a higher caloric intake, diminished food variety and increased snacking. Optimal sleep not only keeps hunger in check, but also may result in weight loss due to a decrease in overall inflammation.

If we are staying up and night and sleeping at random hours of the day we can throw off our circadian rhythm which requires appropriate amounts of sleep-related hormones, neurotransmitters and chemicals for ideal function. Caffeine can also impact our internal clock, binding to receptors in the brain that would otherwise make us start to feel sleepy, and shutting them off. This is why it’s important to avoid caffeine consumption in the afternoon, especially if we are slow metabolizers of caffeine. Altering our natural cycles can become a vicious cycle as we notice an inability to fall asleep or stay asleep due to the dysregulation of our sleep regulating systems.

If we truly want to ward off the nursing home and become fit for life, we should realize the value in prioritizing sleep. It also may keep us out of the emergency room as more vehicle accidents are caused by sleep deprived drivers than any other type of impaired drivers. Sleep is a necessary component of overall wellness, and a key to being able to take on anything life throws at us. Let’s give ourselves the advantage of looking, feeling and performing better daily, by simply hitting the pillow sooner, and allowing our bodies to do the rest. (pun intended)

Sources:
Ballantyne, S. (2017). Paleo Principles. Las Vegas, NV: Victory Belt Publishing.

Borbely, A. A., Daan, S., Wirz-Justice, A., & Deboer, T. (2016). The two-process model of sleep regulation: a reappraisal. Journal of Sleep Research, 131-143.

Colten, H., & Altevogt, B. e. (2006). Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. In H. Colten, & B. e. Altevogt, Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington, D.C.: National Academies Press (US).

2019 Fit For Life Nutrition Challenge Winners!


The time has come to announce our Fit For Life Nutrition Challenge Winners! Huge shout out to Mark Anderson and Nathalie Camargo for taking the TOP men and women’s spots in Sudbury!

Mark Anderson
360pts + 34 Rep Improvement on WOD

Mark is a great representation of how to make the best of any situation. Through his hectic work schedule where he can only make it to the gym 3 days per week, he makes time to prioritize working out at home, modifying TILT workouts to the best of his ability. During the challenge, he also faced some obstacles in traveling for work but succeeded in preparing his meals in advance, finding a local grocery store and sticking to the challenge guidelines to stay on track! Way to go Mark!!

What Mark had to say about the Challenge: “I really found this one to be extremely practical. Being able to intelligently incorporate things like rice, some dairy, and some other foods that weren’t allowed in previous challenges really enabled me to get my arms around some tools to keep going in day to day life with little kids. I’ve certainly come to grips with the fact that I’m not going to be – nor do I have a real desire to be – perfect with my nutrition, but I feel as though I have a strong base of tools to hold course 80% of the time and then quickly recover when I deviate. That’s where I needed to get! I needed to learn, experiment, and commit, and I think I’m close to doing that.”

Nathalie Camargo
359pts + 25 Rep Improvement on WOD

Nathalie was all in on this challenge from day 1. Having a wedding in the near future as one of her many motivators, she committed to following the challenge in all aspects! She even roped in her fiance, who also saw a great transformation. Thank you Nathalie for your dedication and hard work!

What Nathalie had to say about the Challenge: “I’ve learned a lot since the nutrition challenge. The most valuable lessons from this experience were creating a sustainable nutrition plan for me to use going forward, holding myself accountable/staying disciplined, and committing to meal prepping every Sunday. This challenge made amazing changes to my body, my skin tone, and my complexion. I am grateful for facing this head on and with a full heart.”

We had a lot of great races going on the Sudbury Leaderboard and want to give an Extremely Honorable Mention to Brian Knopf for also attaining a perfect score!

Brian Knopf
360pts + 29 Rep Improvement on WOD

Without a doubt, Brian also put his heart and soul into this challenge. He began addressing his nutrition a few months ago, taking advantage of our one-on-one nutrition coaching, and has since taken matters into his own hands and continues to blow us away. Brian is truly dedicated to being the best version of himself and it shows! Thank you Brian for your unwavering effort!

What Brian had to say about the challenge: “I learned a lot from the Nutrition Challenge. It is so much easier to change your habits when you are part of a program like the challenges at Tilt. Being part of a tribe is what helped me to form and keep those healthy habits. Just doing the food prep, planning what to eat, tracking your food/water intake really make the difference. Eating the right quantity of healthy food really helped me to stay away from the bad processed snacks and sugary treats that are so tempting between meals.”

Thank you ALL for your participation in the Fit For Life Nutrition Challenge! I hope everyone left the challenge with more meal ideas and refined habits for sustaining a healthier diet and lifestyle! Thank you for your feedback, and as always if you have questions or need help in the future please feel free to e-mail me at kathleen@crossfittilt.com

Nutritional Detoxification by Coach Kathleen

Nutritional Detoxification

Detoxification is a process that is constantly occurring in our bodies. Pathways for detoxification include the lungs, skin, digestive. urinary, lymph, and cardiovascular systems. Many of us associate the word “detoxification” to a weight loss-type liquid-only cleanse, which we can thank the media for. While there is some truth behind that, detoxification should be thought of as an internal cleansing process that allows the body to heal and repair itself. Knowing that toxins are stored in body fat, once we mobilize and rid the body of toxins, we are more likely to see a reduction in body fat stores as they are no longer needed to house those toxins. 

Before diving into methods of detoxification. It’s important to understand that we must properly prepare our bodies for the extra work they will be doing to detoxify more than our daily amount. Organs like our liver, kidneys, digestive tract and skin must be working efficiently in order to handle an excess toxin load. If we begin to overload these organs and systems while they are already congested and backed up, we will cause more harm, re-toxifying the body to an even greater extent. Therefore focusing on improving digestion by eating in a parasympathetic state, supporting optimal stomach acid production, and eating balanced meals that support blood sugar balance are crucial to address before considering a nutritional detox. 

There are many ways of helping our body detoxify but let’s not forget that this is a naturally occurring process, and drinking nothing but green juice for a week isn’t necessarily the best or only way to do it. We can begin the process by simply eliminating exposure to toxins like alcohol, chemicals, pesticides, and processed foods. This alone will lessen the daily toxin burden on the body and allow it to tap into stored fat and start detoxifying internally. We can then implement helpful detox methods like fasting, which allows the body time to “clean up” our body because it isn’t constantly spending energy on digesting our food. Spending time in a sauna will help flush toxins through our skin. Dry brushing and bouncing exercises (like jumping rope!) encourage lymphatic flow, increasing movement of internal particles and moving them through our bodies faster. Other, slightly more invasie detoxification strategies, include things like enemas and colonics to cleanse the colon, and are extremely beneficial for those that struggle with daily elimination. 

Whichever method we choose to help detoxify our bodies, let’s be aware that this process requires a lot of nutritional support. Making sure our bodies detox systems are working optimally throughout the duration of this process will ensure the best results. It’s important to maintain a nutrient dense diet full of healthy carbohydrates, protein, and fat, as well as ample amounts of mineral rich water and colorful fruits and vegetables to provide all the necessary vitamins. Recall that vitamins and minerals serve as important cofactors to absorbing and utilizing macronutrients, and our detox organs need these nutrients in order to work effectively. This is a great process to consider doing once or twice a year in order to clear our any toxic roadblocks we may have that are keeping us from being the healthiest version of ourselves. 

Source: Nutritional Therapy Association: https://nutritionaltherapy.com/

The Hound and The Mountain Team Competition

CrossFit TILT’s The Hound and The Mountain Team Competition

What: Same Sex Team of 2 Competition (RX and Scaled Divisions)
When: ‪Saturday, June 1st – 8am‬ start
Where: CrossFit TILT II | ‪31 Union Ave, Sudbury, MA 01776‬
Registration Fee: $150/team
Workouts: 3 events with 1 Floater and 1 Final
*Stay tune for workout announcements!
Click HERE to sign-up.

Standards
RX
Clean and Jerk – 155/105#
Snatch – 115/80#
Deadlift – 275/185#
Chest to Bar Pull-ups
Toes to Bar
Double unders
Wall Ball 20/14#

SCALED
Clean and Jerk – 95/65#
Snatch – 75/55#
Deadlift – 135/95#
Knees to Waist/AbMat Sit-ups
Single Unders
Wall Balls 14/10#

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

NEW Legends Class (60+ years old)

Legends Class

Who: 60+ years and older
When: Monday/Wednesday 10:45am-11:30am (Starts April 22nd)
Where: 31 Union Avenue, Sudbury, MA
What: Introducing the TILT Legends Class! This new class is designed for clients 60 years and older who have minimal workout experience, but would like to get in shape and have some fun!

The Legends Class will focus on movements that most people do every day!

You may not realize it, but many of the movements you do in your daily life are versions of exercises we train at TILT. For instance, when you pick something off the ground, you deadlift; when you go from standing to seated and stand again, you squat; and when you put something away over your head, you are pressing.

If you are interested in signing up or are looking for more information, please email Brian at brian@crossfittilt.com.

NEW Kids Fitness Class (ages 4-6)

We are so excited to announce our NEW Kids Fitness Class (ages 4-6) beginning April 9th!

Who: Children ages 4-6 years old
When: Tuesday/Thursday 4:00-4:45pm beginning April 9th
*April Vacation Week Classes: April 16th-19th @ 11:00am-11:45am (4 classes)
Where: 31 Union Avenue, Sudbury, MA
Cost: $99/month (second child 50% off), $160 class pack (10 classes), or $20/class
What: The CrossFit TILT II Kids’ Fitness program is designed to develop the body awareness and physical capabilities of young athletes between the ages of 4-6 years old. We focus on promoting fitness in a positive learning environment. We incorporate games, relays, obstacle courses, and many more activities to encourage social interactions and a fun environment. Our classes are safe and effective for children of all levels and fitness backgrounds.

If you are interested in signing your child up, or are looking for more information, please email Brian at brian@crossfittilt.com

Cardiovascular Health

Cardiovascular Health

The cardiovascular system is made up of the heart, blood and blood vessels. The heart,
as we know, is the pump, and our blood is confined to blood vessels which travel throughout our
body and the chambers of the heart. The health of our heart directly reflects the health of our
body, which means that cardiovascular issues are a consequence of a weak foundation. As we
have learned the previous weeks, foundational health systems include our digestion, blood
sugar regulation, mineral and fatty acid needs, and hydration.

Historically we hypothesized that dietary fats were the culprit of an increase in deaths
caused by heart disease. This was based on one very flawed study that could easily correlate
the same deaths to factors like increases cigarette sales and sugar consumption. Since the
original “diet-heart hypothesis” in the 1950’s, scientists have conducted countless studies on the
subject, one (close to home) was the Framingham Heart Study, which concluded that the more
saturated fat, cholesterol and calories one ate, the lower their serum cholesterol was, and the
less they weighed. This group of people was also the most active. So what is to blame for heart
disease?

Heart disease is a processed food disease. A diet filled with properly-prepared, nutrient
dense foods is the best way to protect your body from cardiovascular issues. “Good” fats like
cold-pressed oils (Fish, Flax, etc.) supply us with essential fatty acids which are the hearts’
preferred source of energy. Foods rich in minerals like magnesium and calcium are necessary
for the contraction and relaxation of the heart. An imbalance in minerals can be to blame for
symptoms like irregular heart beats. Proper digestion ensures that we are actually absorbing
these nutrients. Finally, blood sugar balance is important to regulate the production of insulin. If
insulin becomes too high (insulin resistance), our cells cannot absorb minerals efficiently.

When it comes to the health of our heart, we can manage our risk for cardiovascular
issues by making the right dietary and lifestyle choices. Avoiding processed foods,
hydrogenated oils, and managing factors that cause inflammation such as stress, will promote a
healthy cardiovascular system. As people who move and sweat regularly (often quite intensely),
we are prone to run through not only calories but also electrolytes (minerals) and water faster
than sedentary people. If we have pre-existing conditions or are on medications that deplete
nutrients as well, this can put us at a higher risk for issues if we don’t take into account how we
are replenishing these nutrient stores. As a community, being aware and supportive of healthy
decisions will make us stronger, healthier and allow us to work out at a higher intensity safely.

Immune System by Coach Kathleen

Immune System

Our immune system works vigilantly to address underlying causes of inflammation and keep our bodies in homeostasis. Causes of inflammation range from free radicals, which can be caused by over exercising, poor energy production, glycation (protein molecules coated in sugar), pesticides, chemicals, radiation, cigarette smoke and other environmental factors. In order to keep this system happy we need to support it with a range of antioxidants that neutralize free radicals and strengthen our defense system. This includes physical barriers like our gut lining, innate and adaptive defenses (types of white blood cells). 

Food particles that aren’t sufficiently broken down upon entering the small intestine can cause a plethora of damage to our mucosal lining. Ever heard of the term “leaky gut”? I can imagine we all know what this looks like, but what happens in your body is the food particles that aren’t broken down into their molecular components begin to break through the mucosal lining in the small intestine. They then leak out into our body in places they aren’t intended on being and our bodies protection system beings attacking them as intruders. This is called an autoimmune attack, which is an example of dysfunction in the digestive system causing inflammation due to a poorly functioning physical barrier in the small intestine. 

Our lymphatic system is the headquarters of our adaptive defense system. The primary organs in this system are our bone marrow and thymus. Bone marrow is where new blood cells and immune cells are created, and the thymus is the “school” that teaches our immune cells what to protect us against (our own personal military!). Our innate immunity is our bodies own ability to recognize molecules that are supposed to be here, flagging molecules that don’t fit that description. This is where we run into issues with processed foods and vitamins that are bound to fillers, dyes and other constituents that are foreign to our body. 

Our immune systems are highly intelligent and when out of balance, can provoke a variety of symptoms and diseases. In order to support out immune system we need to be more in tune to factors like food sensitivities, toxins, and an overflow of stress. Eating foods that are rich in micronutrients like a colorful variety of fruits and vegetables will provide us with antioxidants to mitigate free radical damage. If our immunity is already somewhat impaired, we could benefit from more gut healing nutrients like the amino acid glutamine which can be found in bone broth and collagen. Carbohydrates and glucose are also necessary nutrients to support the production of immune cells. 

The biggest take home in supporting our immune system and managing inflammation is being aware of how our body is responding. If we notice reactions such as bloating or gas after eating, headaches, joint pain, sinus congestion, skin irritation or brain fog, we could be experiencing an immune reaction from something we’ve been exposed to. Keeping track of these reactions, we can begin to pinpoint and narrow down possible irritants. We can then mindfully test these variables and note whether their elimination results in less pain, and inflammation, or not. Healthy immune function is imperative to warding off the nursing home. We can capitalize on the benefits of being more in tune with how our bodies are responding to our nutrition and lifestyle in order to support a healthy immune system, and continue on our path to being fit for life. 

Bulletproof Back Seminar – Sunday 3/24

Bulletproof Back Seminar

When: Sunday, March 24th at 9:30am
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 core and low back 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 low back, how to prevent injuries, ways to help improve and maintain a healthy back for lifting and training, 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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