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.

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)

Coaches Corner: Eating Healthy-ish in Waltham with Coach Max

Buns on Buns

Ever found yourself wondering where you can get something quick and kind of healthy in Waltham?

Ever been so far behind in prep cooking that you forgot what a chopped sweet potato looks like, and your Tupperware looks like a science experiment?

Well you’re in luck! This month’s Coaches Corner will tell you the ins and outs of eating in Waltham. We’ll talk about some healthy options as well as the best spot to get a cheat meal.

Market Basket – Opens at 7am and literally has a million healthy choices. One of my favorite options is head straight to the produce section and grab a piece of fruit (usually an apple) and a vegetable (usually a pepper). Next grab a 1/4 lb of cold cuts (turkey or ham are my fave). After that, an individual size container of hummus, guac, or nut butter, and you are good to go! Make sure you always keep a bottle of mustard in your purse (right, Erin) for the cold cuts. I understand that this might not work for everyone. You don’t want to be the strange guy or gal at the office eating cold cut rollups w/mustard and hummus or eating a pepper like an apple, but for some, this is a great option.

Whole Foods – Same as above but will cost you about as much as a 4 year private college. I know some people will chime in about the hot bar at Whole Foods, but that is literally a last resort. The only situation where the hot bar is ok is in the middle of the worst snow storm your grandparents have ever heard of, and there is no food left in the entire store.  Now and only now can you eat that chicken tikka masala that’s been sitting out for 6.5 hours. I’ll give it to you that the salad bar is super legit. I cannot stand chopping veggies, and they have ALL of them, but again it’ll cost you a lease payment on the new Jaguar SUV. Also, let’s be clear…I have spent so much money at Whole Foods it is absolutely ridiculous. Oh well, life goes on.

Chipotle – Yes, I know they had a salmonella outbreak, but I also know that all of us sometimes forget to wash our hands and have done some gross stuff, so I roll the dice. If you’re looking to eat healthy, this is your order: one scoop of white rice (but rice is bad!!! ok you’re having one scoop; everything will be ok), double fajita veggies (load ’em on), 1 or 2 scoops of chicken (on the gain train, go with 3…kidding!), 2 scoops of mild salsa (all of the tomatoes and onions), 1 scoop of medium salsa, 1 scoop of corn, as much lettuce as they can force on top, and guac on the side (yes, guac is extra…so what, make it rain like a millionaire). That serving of guac is enough for 3 days worth of fat. Use a little bit, or skip it all together.

Any Pizza Place – I don’t care which pizza place you go to.  They’re all the same. Oh Theo’s in Weston is the best? What about Steve’s in Waltham? Little Eddie’s? Made that last one up. Only thing to get at any of these places is a Greek salad with extra veggies and grilled chicken. If they ask how many veggies, tell them you want all of them. Ask for dressing on the side, or if you’re a complete psycho ask for no dressing at all and skip the salad and just chew a bunch of grass.

Paleo Power Meals – Where is it? The wonderful interwebs. PPM has bailed me out so many times I cannot begin to tell you, but I’ll try. Place an order for like 2 to 3 meals and be so psyched when you don’t have to scramble at night for a meal. Order bulk items when you feel lazy. Easy peasy lemon squeezey.

Sweet Green – Is it in Waltham? Nope. Is it worth the drive? Yep! Is it #basic? Better believe it! This place is as #basic as it gets, and I couldn’t care less. I’ll wear Uggs, black Lulu tights, an over-sized t-shirt, a pair of Ray-Bans, a side pony, and call me Becky if it means I can have more of these salads. This place freaking rocks. Fresh ingredients with loads and loads of veggies. How’s the price? Do you really care that much about the price? You’re buying a salad from a place that specializes in salads; you know going in you’re not getting a great deal, but they’re delicious and at the same time nutritious.

Russos – If you don’t know, now you know. Thank me later.

Taco Places – We’re now getting into the “healthy-ish” part of this writeup. I’m not going to list every single taco spot in Waltham because there are a ton, and everyone says the place they go is “the best Jerry, the best.” So go on Yelp and look up tacos in Waltham, try them out one at a time, and make your own decision.

Jake and Joe’s – Garbage. This place is a last resort. Fine for drinks with your friends and that’s it. I went there with some friends who got steak tips, and they might as well have been hockey pucks. When we asked the manager what was going on, he said he had new cooks who didn’t know how to cook steak. Rogue knows how to cook steak…medium-rare always.

Not Your Average Joe’s – This place should be called Your Average Joe’s. Listen, if we’re talking high school science classes I would’ve killed for average, but we’re not.  We’re talking about food and Joe’s is average at best. Pass.

Moodys – Hands down home to a top 3 sandwich (the spicy cuban). There is no debate the spicy cuban is on the top. The gino wrap is an unreal breakfast wrap, but let’s be clear neither of these options are healthy at all in the slightest. If you’re looking for healthy, you’re going to have to dig deep. They have an ok salad and you can get a carnitas bowl for breakfast. I know everyone swears by their dinner, and I do really like it but it’s all salt all the time with very few green options. Good for once in a while.

Tempo – I’ll take Tempo over Moodys for dinner any day anytime. There, I said it. It’s better. They have way better small dish options, and I think one of, if not the best steak I’ve had. Also, you can actually get in at Tempo. Not to mention, they have green things on their menu.

“I live in Weston.  Where should I go out to eat?” Easy. Nowhere. Weston has zero, count them zero, good places to eat. I cannot understand how there is not one good restaurant in all of Weston. If you say “Ye Olde Cottage,” I will tell you about these magic beans that I have…

Are there more places? Yup! What are they? To be continued…

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?

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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