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.
