Yearly Goals and January Goals

Teri

Teri

Time to set some goals TILT Squad! What would you like to accomplish this year? What will you do in January to help achieve your yearly goals? Need help setting goals? Sean, James, and myself are available! Let’s chat!

Post Your Goals to Comments.

November Goals

Working on your mobility is always a good monthly goal

Working on your mobility is always a good monthly goal

November Goals!

We took a break from monthly goals in October to focus on the Zone Challenge, but we’re back at it for November! Post your monthly goals below!

Want to check out your September goals? Click HERE

Throwdown Info

I just love working out! Working out is my favorite!

I just love working out! Working out is my favorite!

Important Throwdown, Beer Mile, and BBQ info!

There have been some changes to the workouts please see updated workouts below:

1. For Load:
10 min clock
1 PC + 1 SC + 1 FS

(This is a complex, must hold onto bar for all 3 movements)

2. Relay Style
9-6-3
Deadlift
Lateral Burpee over Bar
12-9-6
Hang Power Clean
Lateral Burpee over Bar
15-12-9
Thruster
Lateral Burpee over Bar
Barbell @ 75/55

3. Relay Style x 2
21 Air Squats
15 Step Overs/Box Jump Overs @ 20″
9 Cal Row
15 Step Overs/Box Jump Overs @ 20″
21 Air Squats

Each teammate will complete above movements 2 times relay style.

Each workout will have 3 heats. On Saturday you will receive your heat times. Below are starting times for each workout.

9:00 – PC/SC/FS

10:00 – Barbells and Burpees

11:20 – Squat/Jump/Row

The doors open on Saturday at 8:00am. I recommend getting to the gym early. We will go over standards for the workouts at 8:30am and get things rolling promptly at 9:00am.

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

This is the list I have for the Beer Mile which starts at 12:30pm:

Joe W
Max
Ho
Road Dog
Sonny
The Wild Man
Mr. White Thighs
Crispy
Stack
Noce
Edwin
Mooch
Papa Len
Dennis M
Yasemin
J Wow
Amanda M
Charlie L
Doc
Sweet James
Roof Rack
Sean W
Monty
Morgan J
Scimone
Rob B
Andrew P
Matt H
Bob R
T Fuel
T Rabbit
Dave S
Tara

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, funneling, or hammer heading (made that one up) allowed. You must drink the beer from the can. Once finishing 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. There will be prizes for 1st place male and 1st place female finishers.

 

Now let’s get real for a second.  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 WILL be carding anyone who looks under 30 (seriously, we’re actually doing this).  Also, as 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 bbq 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.  This is all for laughs.  Can’t wait!

 

Around 1pm we’ll start the BBQ. Kyle F aka Mr. White Thighs has been kind enough to brew 2 beers for the BBQ and Smitty from Sweet Smittys Famous Sweet Potato Hash will be bringing large amounts of brisket and jambalaya. We would love it if people would bring a dish (doesn’t have to paleo) and/or something to drink.

 

I cannot tell you how excited I am for Saturday! If you have any questions, comments, or concerns please respond to this post, email me, text me, or FaceTime me.

September Goals

Annie eats double unders for breakfast...and probably something else nutritious.

Annie eats double unders for breakfast…and probably something else nutritious.

September Goals!

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

Specific
Measurable
Attainable
Relevant
Time Bound

Did you set August 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 (Max or Sean) and make a plan!

August Goals

Maria

Maria

August Goals!

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

Specific
Measurable
Attainable
Relevant
Time Bound

Did you set July 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 (Max or Brian) and make a plan!

July Goals

Ring Rows lead to Strict Pull-ups

Ring Rows lead to Strict Pull-ups

July Goals!

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

Specific
Measurable
Attainable
Relevant
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 (Max or Brian) and make a plan!

June Goals

Chest to bahhh pull-ups

Chest to bahhh pull-ups

June Goals!

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

Specific
Measurable
Attainable
Relevant
Time Bound

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

Coaches Corner by Coach Max

It's always important to work your secret handshake with your buddies! We are still looking for an official TILT secret handshake. Any ideas?

It’s always important to work your secret handshake with your buddies! We are still looking for an official TILT secret handshake. Any ideas?

To RX or Scale? What does it all mean?

By Coach Max

What does RX mean?

What does scaled mean?

Why does it even matter?

These are all questions we might be asking ourselves as we begin our “fitness” journey.

How do we get there?

What steps do we need to take?

Well, if you’re reading this post you’ve already taken the first step and by showing up at the gym you’ve taken the second; we thank you for that.

Before we started CrossFit our friends would tell us about WODs, AMRAPS, RFT, and a whole bunch of other lingo that didn’t make much sense. Now that we’ve been doing CrossFit for a month or two we know what that stuff stands for. We finally speak the secret CrossFit language.

Now we’ve started to notice two letters on the white board…RX.

What the heck does that mean?

It literally means the prescribed weights, movements, and distances for a specific workout.

Each workout at CrossFit TILT will have an RX. If you see those letters next to someones name it means that they have done the workout exactly as it is written. Let’s give an example:

Grace – 30 Clean and Jerks at 135/95.

If a male athlete writes RX next to this workout it means he performed 30 Clean and Jerks at 135lbs. Not only does it mean they used the prescribed weight it also means he performed the movements as they are written and hit all the movement standards.

The movement standards are just as important if not more important than the weight used. Hitting movement standards is ESSENTIAL to improving your fitness. At TILT we will be relentless in helping you hit these standards in every workout you do. It is the coaches job and responsibility to teach you how to move correctly, safely and with proper range of motion. We will have eyes on you during every workout to remind you to hit those standards.  Going fast is great, but only when you are moving safely under an appropriate load, hitting standards. Keep in mind that the only way we can truly measure our fitness is to compare apples to apples. And that’s when the magic happens.

Ok rant about standards over. Let’s chat more about RX and scaling.

When a workout is written there is always a desired stimulus in mind. What the heck is a desired stimulus? Let’s talk about Grace again.

30 Clean and Jerks at 135/95.

The desired stimulus here is…FAST AND FURIOUS! Which means that we want you to move fast and finish the workout in under 5 minutes. Ok, that’s great and all but how do we get there?

Great question! Scaling!

We need to scale the weight in this workout to make sure that you complete this workout in under 5 minutes. This is why we are here! We know you. We know what you are capable of achieving and maybe just how hard you can push. That being said, we know what weight is appropriate for you. We will work together to find the right weight to help you achieve the desired stimulus. Then it’s a win win all around.

The first time I did Grace, 5 years ago, I completed it RX in 13:30…stimulus achieved? Nope. Should I have scaled it? Yes. (Remember when I said this workout should be finished in under 5 minutes?) Was it hard? Hell yes, but if I had known how to scale properly at the time I would have gotten a much better workout. Live and learn.

The bottom line is this. Most CrossFit workouts are written for a high level or elite athlete. There are going to be some workouts that you will never RX but that doesn’t mean that workout isn’t for you or that CrossFit isn’t for you. Don’t chase the RX on the board. Chase your personal RX for the day. What is your prescription for the day? What weights do you need to scale? What distances do you need to scale? What movement progression is right for you? I promise you that we will be there for you every step of the way.

May Goals

Raise your hand if you love setting goals!

Raise your hand if you love setting goals!

May Goals!

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

Specific
Measurable
Attainable
Relevant
Time Bound

CrossFit TILT Nutrition Challenge Info

All the Veggies!

All the Veggies!

CROSSFIT TILT NUTRITION CHALLENGE

When: May 2 – June 4

Cost: $20

The Winner:

At the end of the challenge, the top performer will be selected based on :

  1. Measurement Improvements: weight, waist and bodyfat
  2. Performance gains: baseline workout to be determined
  3. Scoring:  Points from daily nutrition log

First place gets the entire pot along with our sponsor prize pack!

Points:

1 Point per meal (100% clean eating- no cheats) (allotted 4 meals per day)

All meals MUST contain a protein, carbohydrate, and fat.

Example: Eggs (protein), banana (carbohydrate), guacamole (fat)

+ 1 Bonus Point for a CF TILT class WOD or approved travel WOD (up to 6 days a week)

*If you eat OUTSIDE of your allotted meals, you will also subtract a point for each time. Yes, this means some days you could be in the NEGATIVE.

Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…

NO PROCESSED FOODS

This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!

However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.

If you can’t hunt or gather it in the wild, it’s not something you should be eating.

(You won’t find a box of Chex Mix growing from a tree)

For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.

It’s truly as simple as that.

That will categorize 99% of foods to be Whole Foods or not.

For that 1%, the “Grey Area”, here’s our challenge-specific rules:

Say NO to:

  • Sweeteners… honey, agave nectar, stevia, coconut sugar
  • Alcohol
  • Dairy… cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
  • Dried Fruit
  • White Potato, Rice, Quinoa
  • Legumes (Peanuts, Beans, Soy, Chick Peas)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars as meals. Quest Bars, Kaleo Cookies, Lara Bars.
  • Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
  • All sport supplements that are not directly before, during, or after training
  • Whey protein,, Fuel for Fire, BCAAs, Kill Cliff… *See below for more details.

Commonly asked, and are OK:

  • Deli Meats (as long as there isn’t sugar added)
  • Bacon
  • Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
  • Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk (no added sugar)
  • Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
  • Green Beans and Peas… but not chick peas!
  • Coffee (black) and Tea (unsweetened), Seltzer Water
  • Chicken and Beef broth/stock
  • Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.

NOT Approved from Paleo Power Meals:

  • Stuffed Red and Green Bell Peppers
  • Sweet Potato Pancakes
  • Meatloaf
  • Chicken Milanese over Arugula

“ Can you explain the Post-Workout deal? ”

     We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), BCAA’s, Creatine, Kill Cliff.

“ What about going out to dinner? ”

     It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!

Cooking Recipes

Everyday Paleo – everydaypaleo.com

PaleOMG – paleomg.com

PaleoPot – paleopot.com (Crock Pot Recipes)

Paleo Plan –http://www.paleoplan.com/recipes/?gclid=CJyFxoWI3rsCFQlgMgodNUQAew

Approved Travel Workouts!

50 or 100 Burpees for time

3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats

4 Rounds For Time: Run 400 meters, 50 air squats

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

Walk 100m on your hands, every time you come down complete 20 situps

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

Spend a total of 5 minutes in a handstand

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

10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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