TILT Beach Day 7.28.18

Wingaersheek Beach

Next Saturday (7/28) CrossFit TILT heads to the beach!

That’s right folks! We will be holding one class at 7am in Waltham and Sudbury then will leave from there and head to Wingaersheek Beach!

Who’s ready to get their tan on?!?!

Kidding of course I’ll bring the SPF 100.

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

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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