4 Week Gymnastics Seminar w/ Coach Colin


When
: Sunday 11/1, 11/8, 11/15, 11/22 @ 8:00am-9:00am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: All TILT members!
Cost: $100 (4 sessions total + extra skill work)
How to Sign-up: Email Brian@crossfittilt.com to sign-up. Spots are limited! First 12 to email Brian will get the spots.

Missing the pull up-bar? Rings? Handstands!?!

Here’s what we’re offering…4 weeks of gymnastics classes! Starting from the beginning, rebuilding and re-strengthening that foundation, all the way up through all your favorite high skill movements. We’re looking for a 4 week commitment to get the best possible results!

A socially distant class incorporating all the fundamentals of gymnastics. Starting with proper body shaping, building into technical drills and eventually into all the skills you know and love. We’re looking to get down into the nitty-gritty of gymnastics and perfect the smallest details that will bring out the biggest results. There will also be a workout at the end of each class for you to practice those skills with some high intensity added in. In addition, each week you’ll get extra work that can be done anywhere without any equipment that will help create solid muscle memory and keep your progress moving forward week to week.

Find out more about Coach Colin below..
Sports were a huge part of my life growing up, and none more than gymnastics. Gymnastics has provided me with so many opportunities in life, including being able to compete for Penn State University in gymnastics. After 20 years in gymnastics I found myself in a spot of being burnt out and not caring about a healthy lifestyle. After 3 years of losing more and more motivation a friend of mine told me to come in and try Crossfit. Not knowing anything about Crossfit and never having touched a barbell before I gave it a shot. After promptly being crushed by my first workout I immediately fell in love with Crossfit. I loved all the new challenges but what I loved the most was the support everyone brought to each other. Now I can’t get enough of it, whether it’s Crossfit as a sport, trying to help improve the lives and health of others, or seeing what new limits I can push myself to, Crossfit has become my passion. I love combining my knowledge of gymnastics with what I have learned about Crossfit and weightlifting, but my favorite part about coaching is seeing the changes and growth in the athletes I work with. Whether they are experienced CrossFitters or someone walking into the gym for the first time there’s always room to grow. I believe Crossfit is for anyone who wants to make a positive change in their life, regardless of where they are starting from and as a coach I love that I get to be a part of that with so many different people.

 

TILT Waltham Indoor Re-Opening

TILT Waltham Family!

We are excited to announce our indoor reopening plan in Waltham! We will be starting indoor classes beginning Thursday, October 8th.

Beginning this Thursday, classes in Waltham will be transitioning to indoor classes. See more details below regarding indoor procedures, facility set-up, how you can still workout outside, and more!

Indoor Workout Member Procedure:

  1. You must reserve your spot for class via TRIIB. Class reservations begin 72 hours prior to class start time.
  2. On the day of class, please wait in your car until 5 minutes before your class time.
  3. Put on your mask and walk through the front doors of TILT.
  4. When entering the gym, please answer our COVID Questionnaire HERE.
  5. Use the provided hand sanitizer, grab a disinfecting wipe, and head to an open station. Once on a station, you may take off your mask if you would like. All stations are separated to ensure social distancing. Additionally, we have made partitions to create barriers between members.
  6. Wipe down the equipment you will be using for the workout. (the equipment will already have been wiped down as well prior to class)
  7. Have a totally awesome time throwing down with your friends!
  8. After the workout, grab another disinfecting wipe and wipe down your equipment and area.
  9. When class ends, please exit the building out of the back doors.
  10. See you tomorrow!

Open Gym- During open gym, you may use any of the designated stations in the gym. The same procedures for classes will apply for open gym slots.

Indoor/Outdoor Class Checklist:

  1. Mask

  2. Water Bottle

  3. Yoga Mat/Towel (if you would like)

Indoor Facility Set-up

Our Waltham location will be able to hold up to 18 people per class. All workout stations are separated from each other with partitions. Masks will not be required once you are on your station. However, if you would like to wear a mask, you are more than welcome to wear one! Cleaning will be done before and after classes, during off hours, and at night with our professional cleaning crew.

FAQs:

  1. Will the bathrooms be open? Yes- the downstairs bathrooms will be open. You must wear a mask while in the restroom.

  2. Will the showers be available for use? The showers and upstairs restrooms will be closed at this time.

  3. Will the water fountain be open? Yes- for refills only. Please bring your own water bottle(s).

  4. What if there is running in the workout and social distancing is not possible? Please wear a mask that you can pull over your face when passing other athletes while running outside and into/out of the gym.

  5. Will we be using the pull-up bars/ring in classes? Pull-ups and bar/ring work will be limited in class workouts. However, if they are programmed, members will be socially distanced and will be required to wear a mask when on the bars/rings. As always, other alternatives can be provided. Members can also use the bars/rings during open gym.

  6. If the weather is nice out, will the class be held outdoors? Yes! The day of class, if the weather is nice, the coach may decide to move the class outdoors.

  7. What if I would rather workout outside? You are more than welcome to workout outside! If the class is being held indoors, the warm-up and movement instruction will happen inside. Once the workout starts, you are more than welcome to head outdoors!

  8. Are children allowed to be in the gym during class/open gym? Children will be allowed upstairs. Children must wear a mask at all times and be distanced 6 feet apart from each other.

In-Person and Virtual Schedule

In addition to our full in-person schedule, we will continue to hold virtual classes. Our virtual classes will continue to be recorded and posted to Vimeo. Check out our in-person and virtual schedules below..

TILT Marathon!

TILT MARATHON IS COMING…

When: Saturday, September 12th
Individual Start Time- 7:00am
Team Relay Start Time- 8:00am

Where: TILT Waltham – 40 Jones Road

What: 26.2 Miles with your favorite TILT crew.
Check out the course and options below!

How to sign-up: Fill out our TILT Marathon Excel Sign-up Sheet with your name or teammates.
*Sign-up deadline is Sunday, September 6th

FAQS

  • How do I sign up?
    • Sign up as an individual or team on the TILT Marathon Excel Sign-up Sheet. If you are on a team, please list all teammates’ names. If anyone needs a rower or bike, please include in the excel sheet.
  • Where is the exact starting point?
    • TILT Waltham (40 Jones Road)
  • What’s the turnaround point?
    • The course will run from TILT Waltham (40 Jones Rd) down the Mass Central Rail Trail. There will be marked turn around points 2.1833 miles from TILT and 4.366 miles from TILT.
  • Where can I park?
    • TILT Waltham (40 Jones Road). Please park along the street. Please do not park in the parking lot. Parking before the gym on the side street is also not allowed.
  • What’s the start time?
    • Individuals running the full marathon will start at 7:00 am sharp. Please show up ahead of time to warm-up.
    • Teams running the relay will start at 8:00 am sharp.
  • Will there be a group warmup?
    • No- there will not be coach led warm-up. Come early to warm up in advance.
  • How many water stations are you planning, etc?
    • There will be water stations at each turnaround point. (Marked on map as 2.183 and 4.366)
  • What if I can’t run? No worries! We will have rowers, bikes, and ski ergs available in the TILT parking lot to use.
  • What if I want to do it as a team of 2? This is a team of 3 event. Find a third!
  • Will the bathrooms be open at TILT? Yes- the downstairs bathrooms will be open for use. You must wear a mask when going into the building.
  • Will the water fountain be open during the event? Yes- for refills only. However, please try to bring extra water bottles for yourself.
  • Can I watch if I am not participating? Of course! Come cheer our athletes on!
  • Where will members be hanging out if they are not running? We will be meeting and hanging out in the TILT Waltham parking lot. Please remember to wear a mask and stay socially distanced from others.
  • Can non TILT members join? Of course! Bring any and all friends!
  • What if my team is using a machine? You will share your machine and wipe down in between transitions. Please include the machines you will need on the sign-up sheet.
  • Do I have to wear my mask while running? No- please keep 6 feet apart from other runners while on the course.
  • Will we be able to buy products from the gym while there? Yes- there will be products available for sale.
  • What if it rains? Rain or shine event!

If you have any questions, please email Lindsay at lindsay@crossfittilt.com.

How To Do “Nothing” When There’s Nothing To Do: Rest Days

With all of this extra time on our hands, we’ve been burdened with the task to “fill the voids”… and many of us (myself included) often turn to our daily workout to keep ourselves going. We set aside our one hour a day (or for some of us, more than one) to shut out the rest of the world and push our bodies to their limits. Equipment or not, we’ve learned that at-home fitness is truly achievable, and more importantly, effective. But is there such a thing as too much at-home fitness?

During a time where we are clinging on to fitness as our life raft, we struggle to remember the importance of rest days. When we are at the gym, we find a comfortable spot in our schedules for these rest days. We are engaging in all of these high intensity workouts with all of this fancy equipment, our bodies deserve a rest day so we can recover, repair, and regain our intensity! Believe it or not, the same thing applies now. But we manage to find one million reasons why we feel we don’t need one! These are stressful times– this is how we relieve our stress! How else am I going to fill up my time? I’m doing mostly bodyweight workouts… I’m not really going that hard…

Hear me out… we are so thrilled and proud that you’re sticking with us and working so hard during this unprecedented time…
However, rest days are still extremely important! Equipment or not, the high intensity workouts we’re engaging in on a daily basis initiate a stress response in our bodies that, in the long term, can actually have relatively counterproductive effects.

———

To put things in a nutshell

◊ Cortisol is your body’s stress hormone. When you exercise, your body releases cortisol.
◊ Increased cortisol levels = increased blood glucose levels (from breakdown of protein in muscles): ensuring our brains, muscles, and tissues have enough energy to function.
◊ Short Term Benefits of Cortisol: regulation of glucose metabolism, breakdown of fat, reduction of inflammation and regulation of blood pressure.

In order to fully benefit from the effects of Cortisol in our bodies, we need to give our bodies enough time to return to our “baseline” levels (by taking rest/recovery days).

The long term effects of elevated Cortisol levels are less desirable and even counterproductive to most of our goals:
◊ Fat gain
◊ Fatigue
◊ High Blood Pressure
◊ Higher susceptibility to infection (due to suppressed immune system)
◊ Excessive breakdown of muscle tissue

———

In the CrossFit Level 1 Guide, the suggested templates for working out always include rest days– the two templates we see outlined are a “3 days on, 1 day off” pattern and a “5 days on, 2 days off” pattern that better reflects the average person’s work schedule. Now that our work schedules are likely abnormal, these may seem less relevant…
However the CF-L1 Guide suggests that “athletes can work at or near the highest intensities possible for three straight days, but by the fourth day, both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity.” Intensity is what yields our desired results, therefore we must do what we can to maintain intensity. In this case, it’s incorporating things like “Active Recovery Days” and “Rest Days.”

What’s the difference?

Active recovery days incorporate low intensity movement in order to increase blood flow enough to clear out any enzymes that are responsible for muscle damage and fatigue, which can lead to delayed onset muscle soreness, or “DOMS.” On these days, we’re looking for an easy, restorative, comfortable pace.

Rest days are when we do just that– rest! Though not as exciting, we need days where our body (and our mind)  is under little to no stress. This does not mean you stay in bed all day and quite literally do nothing. It means we direct our focus toward  accomplishing goals and tasks throughout the day that do not revolve around fitness. We should not feel guilty for taking days like these!

You will not undo all of your hard work with a day of rest!

What are some things we can do on active recovery days?
Here are some suggestions:
•Jog
•Walk
•Hike
Bike
•Rollerblade
•Walk the dog
•Yoga, stretching, mobilization, ROMWOD
•Play a sport (what a great time to try out NEW sports)
•Yardwork
•Row, Canoe, Kayak

How do we crush a rest day?
Try these on for size:
•Get adequate sleep
•Hydrate
•Eat well (and enough!)
•Stretch, mobilize, foam roll
•Make a to-do list for the day to stay on task
•Set some short-term goals for the next few days
•Meal prep

These lists are not all-inclusive… They go on and on. Each and every one of us is different, so be sure to listen to your body. Eat well, sleep more, hydrate, wash your hands, and most importantly, remember you’re doing the best you can.

 

 

 


Sources:
http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf
https://boxlifemagazine.com/active-recovery-the-difference-between-rest-days-and-recovery-days/
https://fitnessgenes.com/blog/optimizing-cortisol-for-exercise-and-recovery/

 

Snatch Technique at Home by Coach Brian

No Weights, No Barbell, No Problem!
Improve Snatch Technique While at Home 

Although many of us do not have weights and barbells at home, there are still many things that can be done to improve your snatch technique.

What you need: PVC Pipe or Broomstick

Take a look below at some different exercises and warm-ups that can help dial in your olympic lifting technique!

Burgener Warm-up
Watch Coach Brian teach the burgener warm-up below..

Down and Up
-Most important aspect of the warm-up
-An extension of the ankles, knees, and hips (triple extension)
-Creates momentum and elevation of barbell

Elbows High and Outside
Focus: keep the bar close

Muscle Snatch
-Upper body strengthening exercise that teaches the pull, turnover, and finish position of the snatch
-Focus: strong turnover and active shoulder
-Finish position overhead- arms locked out, elbow pits facing up/elbows facing down, bar directly overhead

Snatch Lands (Power – 2”, 4”, 6”)
-Trains receiving position of snatch
-Focus: footwork + active shoulder

Snatch Drop (Full)
-Trains receiving position of snatch and builds speed and explosiveness
-Focus: footwork + active shoulder + bottom position

Learn more about the burgener warm-up here: https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

Burgener Skill Transfer Exercises
Watch Coach Brian teach the skill transfer exercises below..

Snatch Grip Push Press
-Focus: Overhead strength
-Strong dip + drive overhead

Overhead Squat
-Focus: Core strength
-Active shoulder overhead

Heaving Snatch Balance
-Focus: Arm Speed

Drop Snatch
-Focus: Foot/Arm Speed

Snatch Balance
-Focus: Drive/Foot/arm speed

The TILT Affiliate Quarantine Cup!

Support Your Local Box!

The TILT Affiliate Quarantine Cup is here!
The Affiliate Quarantine Cup is a fun way to participate in The Support Your Local Box Fundraiser and be part of a friendly team competition amongst TILT members.
When: April 6th – April 26th

How It Works
:
 Register at games.crossfit.com/open.
Once registered, we will place you on a team with TILT members and a coach
Teams will earn weekly points for their team between April 6th-April 26th

You Earn Points For:
-Doing the weekly Support Your Local Box Fundraiser workout (1 point/week)
-Every Zoom class you participate in (you can only earn 1 point/day)
-Doing the challenge of the week (1 point/week)
-Posting on the WOD blog (1 point/day)
-Eating 800g of fruits and vegetables (1 point/day)
-Doing a Tabata Time workout (you can earn up to 5 points/week)
*The max amount of weekly points for a participant is 28 points

*Weekly points are from..

April 6th-12th
April 13th-19th
April 20th-26th

___________________________________________________________________________________

What is The Support You Local Box Fundraiser?
The Support Your Local Box Fundraiser is an online event put on by CrossFit HQ to benefit CrossFit affiliates affected by COVID-19 around the globe. The entire CrossFit community has an opportunity to come together in support of all affiliates! 

Event Format:
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. There will be limited equipment and bodyweight options (very similar to the workouts TILT is already posting!) The first workout will be announced on Friday, April 3rd. TILT will program and participate in these workouts on Monday April 6th, 13th, and 20th.

Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate. This is also a great opportunity to rally family and friends to participate in this accessible event!!

How to Get Involved
Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. If you want to contribute to TILT, great! We really appreciate the support! If you want to contribute to a different affiliate that you know is in need, awesome! When the event closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. 

You can register at games.crossfit.com/open. We cannot wait to throw down on these workouts with you all!!

Health and Safety at TILT

TILT Family,
We want to make sure we are continuing to update you all on how we are responding to COVID-19 coronavirus at TILT.
WHAT WE ARE DOING
All coaches are wiping down all equipment and surfaces between classes. We are continuing to monitor information from the Centers for Disease Control, the State Department, and the Massachusetts Department of Public Health.

WHAT YOU CAN DO
We are asking for your help to keep our gyms clean and safe. When you arrive at TILT please wash your hands before checking into class and wash them after class as well.
Or click HERE to check in to class before you get to the gym!
Please wipe down all equipment after every use. If you are feeling sick please do not come to the gym.

In the coming weeks we will be providing options for “At Home” versions of our workouts along with content on how to properly warm up for and modify those workouts.  By doing this we are hoping to give our members some options to stay fit and healthy if they are feeling too sick or even if they are feeling anxious about coming to the gym physically.

We will continue to notify the community on any changes or updates via email and Facebook.

As usual, if you have any questions or concerns please do not hesitate to reach out to one of the coaches.

TILT Top Gun Team Throwdown

TILT Top Gun Team Throwdown

What: Same Sex Team of 2 Competition (RX and Scaled Divisions)
When: ‪Saturday, June 13 – 8am‬ start
Where: CrossFit TILT II | ‪31 Union Ave, Sudbury, MA 01776‬
Registration Fee: $150/team
FREE T-shirt with early registration by April 24th! (see design below)
Workouts: 3 Events and 1 Final

Competition Standards 

RX
Clean and Jerk – 155/105#
Snatch – 115/105#
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
Single Unders
Wall Balls 14/10#

Click HERE to register

Spring Internal Team Throwdown!

Spring Throwdown April 11th!

WHAT WE HAVE ALL BEEN WAITING FOR…
We will be having our Spring Throwdown on Saturday April 11th!

LET ME SET THE SCENE..
Its a nice spring Saturday and you wake up AMPED. It’s an April morning and your feeling your best because you’re hot off of a nutrition challenge, so your soul is FILLED to the brim with health and wellness.  I mean you are at your PRIME. You pound 800 grams of raw cauliflower and kale before 6 am purely out of HYPE and EXCITEMENT. Then you toss down a Wellness shot of cayenne pepper, ginger and cucumber water (i’m kidding please do none of this).  You head straight to TILT Waltham to start the best day of your existence… the Spring Throwdown… And as expected the day proves to be the best day of your life followed closely by your wedding day and the day your first child was born.  This sounds like a lot so what is a Throwdown anyway… here’s what to expect:

WHAT TO EXPECT:
You will be placed on a team at random.  If you ask me to put you on a certain team with certain people just don’t.
We will be ripping a few workouts during the day with friends as a team!
We can modify ALL OF IT. So sign up!

So should you sign up? Well…

Do you like fitness?
Do you like friends?
Do you like meeting new people?
Do you like fun?

If you answered YES to any one of these questions, I expect you name on the sign up sheet at the front desk by the end of the day!
Whatever your plans are for Saturday April 11th, (lunch with friends, travel to a far country, weddings, etc.) CANCEL THEM. This is far more important. If you answered NO to these questions above, sign up anyway.

Will I take it personally if you do not sign up? YES OF COURSE I WILL.

If you are ready for a day of fitness and friends, Sign up! I cannot wait!

If you have any questions talk to any of your coaches! or just sign up anyway.

TILT 800 Gram Nutrition Challenge

TILT 2020 Nutrition Challenge

The time has come TILT… Our first Nutrition Challenge of 2020… Here is all you need to know!

When: Monday March 9th – Friday April 10th

Cost: One cannot simply put a price on heath and wellbeing but if we had to it would be $25…. So it’s $25

InBody Scale Weigh Ins: WALTHAM: Saturday March 7th (6:30 am – 11 am)
Sunday March 8th (9am – 1pm)
Weigh Outs: Saturday April 11 (prior to throwdown)
Sunday, April 12 (9 am- 1pm)

WINNERS: Winners will be based on change in body fat percentage / weight loss and our baseline workout that will be going down Monday March 9th

GUIDELINES: Here is what to expect….

We are doing the 800 gram challenge! Which means what?  It means you eat 800 grams (by weight) of fruits or vegetables each day.
There are no restrictions on this challenge on what you cannot eat as long as you get your 800 grams of fruits and vegetables in each day…but we highly encourage eliminating or reducing processed sugar and alcohol during the challenge.

This challenge is super simple and for anyone and everyone!

Here are some resources for more info on the challenge!

The 800g Challenge: Click HERE for more info! 

Nutrition for the 99%: Click HERE

HERE is a link to a Food Scale to weigh and measure!
*No food scale? No problem! Although it is recommended you weigh out your 800 grams, 1 cup (or the size of a closed fist) is about 100 grams

If you are traveling during the challenge here are some Travel workout to stay fit while you’re on the road! Click HERE

FINALLY… We will end our challenge with a long awaited INTERNAL TEAM THROWDOWN… more info on that to come soon!

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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