9th Annual 24 Heroes Event

9th Annual 24 Heroes Fundraiser

When: Saturday, May 18th – Sunday May 19th
9 AM Opening Ceremonies on 5/18, 10 AM First Workout Begins

Where: CrossFit TILT Sudbury – 60 Union Ave – Sudbury, MA
*We have moved! Be sure to go to our new facility at 60 Union Ave!*

How to Donate (2 Options) :
1. $40 Ticket (Free Tee or Tank + Win a C2 Rower)
Buy a ticket HERE and receive a FREE TShirt/Tank
AND Free Entry to Win a Concept 2 Rower!
*Must purchase ticket by April 18th to get your t-shirt or tank + be entered into the raffle!
*Note: Any CrossFit TILT members can purchase a shirt at the front desk sign-up sheet
*Shirts will be available for pickup the day of the event*

2. Donate at our GoFundMe Page
Click HERE
You can donate at any time!
Note: if you donate through GoFundMe, you will not receive a tee or tank.

Workout Schedule:
Workout/speaker schedule to be released soon! Stay tuned!

CrossFit TILT is thrilled to announce that the 9th Annual “24 Heroes” Fundraiser is scheduled for the morning of Saturday May 18th through the morning of Sunday May 19th. We will be throwing down in honor of our nation’s heroes. Workouts will take place on the hour, EVERY hour, for 24 HOURS, with a workout to honor one of our nation’s fallen heroes. This event is central to CrossFit TILT’s charitable mission and we are incredibly honored to again host such a powerful event. In addition, we will be having speakers throughout the event. See a video of last year’s event HERE.

Our fundraising efforts will be donated to Veterans Inc., The Glen Doherty Memorial Foundation, the Veterans Surf Alliance and the Last Call Foundation. We hope that you will join us for this memorial event and make it as great of a success as it has been in years past! Tune in this year to hear from some amazing guest speakers with personal connections to some of the heroes we are honoring.

How To Sponsor a WOD:
Looking for a creative way to donate? We are accepting sponsorships for every workout for a flat rate donation of $250 per workout. You will have an opportunity to read the Hero Bio before the workout kicks off. You can also pledge a donation based on attendance, specific contests, etc.

For example: you can donate $X Amount of money for every participant that attends a specific workout. Another option would be to propose a contest for all to participate in: 1 Minute Max Burpees! You can donate $X Amount of money for the most burpees performed in one minute.

Get creative! Email brian@crossfittilt.com to sponsor a WOD or pledge a donation.

How To Attend:
Join us at any time during the event at CrossFit TILT in Sudbury, MA (60 Union Ave).
Show up when you can to workout or hangout!
Check the WOD schedule (coming soon) for specific speakers.
We expect to have a mix of speakers joining us both in-person and via Zoom.
You can always join us via Zoom for the speaker HERE.

Frequently Asked Questions:
Do participants do all 24 Workouts?
No!! Participants can do one or as many workouts as they would like. All workouts are done team style – splitting up the required work with a team of 2,3,4 or more! Whatever you would like. In the past, many participants have chosen to do a couple workouts in a row or drop in multiple times during the 24 hour period.

Is there a required cost/donation to participate?
Nope! There is no required donation.
However, we do suggest buying one of our awesome 24 Heroes tees/tanks as a donation 🙂

Who should I go to for additional questions?
Please reach out to Brian Sieber at brian@crossfittilt.com.

Heart Rate Zones + Endurance Training by Dr. Brit

CALCULATING YOUR TARGET HEART RATE ZONES AND THE BENEFITS OF ZONE ENDURANCE TRAINING

Hey TILT Fam!

With nicer weather approaching, it is starting to feel like running season! And we all know how much we run at TILT..

I wanted to give you all a little tip on how you can start NOW to feel better as we approach running. This information is good to use for any cardio machine as well, and will translate to your running capacity come warmer weather!

Understanding your target heart rate and incorporating zone-based training into your fitness regimen could be the key to unlocking your true cardiovascular potential and achieving your fitness goals. In this newsletter, we’ll explore how to calculate your target heart rate using the Karvonen equation and delve into the importance of zone-based heart rate training.

Calculating Your Target Heart Rate with the Karvonen Equation:

Determining your target heart rate zone allows you to optimize the effectiveness of your workouts by ensuring that you’re exercising at the right intensity. The Karvonen equation is a widely used method for calculating your target heart rate, taking into account your resting heart rate and age. Here’s how it works:

STEP ONE: Find Your Resting Heart Rate (RHR): Measure your heart rate while at rest, preferably in the morning before getting out of bed. Count the number of beats per minute (bpm) for one full minute. Or, if you use a fitness wearable, you can use the data from that to extrapolate your resting heart rate from its data.

STEP TWO: Calculate Your Heart Rate Reserve (HRR): Subtract your resting heart rate from your maximum heart rate (220 – age). This gives you your heart rate reserve. This method of incorporating your resting heart rate and your age gives you a better idea of your true heart rate zones beyond the traditional 220-age.

STEP THREE: Determine Your Target Heart Rate Zone: Multiply your heart rate reserve by the desired intensity percentage (usually between 50% and 85%), and then add your resting heart rate.

Target Heart Rate = (HRR × Intensity %) + RHR

Now that you have those metrics, you can choose the percentage zones to work in. Typically, we want to work submaximally for almost all training which inturn raises your threshold and thus improves your fitness!

A great starting point is complete interval runs/biking/rowing/etc at the intensity you’re starting at. It’s okay for it to feel easier than you’re used to…that’s the special part!

Importance of Zone-Based Heart Rate Training:

Zone-based training involves exercising within specific heart rate zones, each corresponding to different levels of intensity. By training in different zones, you can target different physiological adaptations and achieve various fitness goals. Here’s a brief overview of the common heart rate zones:

Zone 1: Recovery (50-60% of max HR): Ideal for warm-up, cool-down, and active recovery. Builds aerobic endurance and promotes “fat burning”. This zone will feel SO EASY and you should be able to hold a conversation throughout the entire duration. This zone could be sustained for over 1 hour in theory.

Zone 2: Endurance (60-70% of max HR): Enhances aerobic capacity, improves endurance, and builds a solid fitness foundation. This is the golden standard zone for overall health and longevity. Aim for 40-60 minutes at this zone.

Zone 3: Tempo (70-80% of max HR): Increases lactate threshold, improves speed and stamina, and boosts overall fitness. I highly recommend starting at 70% and increasing no more than 3-5% on your training. 80% is a high point and will feel HARD. You should aim for bouts of 1-3 minutes at this intensity.

Zone 4: Threshold (80-90% of max HR): Enhances anaerobic capacity, improves race performance, and increases overall fitness level. This is super exertional and sustainable for less than :90 for the most fit. I recommend interval training here at :20-:30 on and 90 seconds up to 3 minutes rest.

Zone 5: Maximum (90-100% of max HR): Pushes your limits, improves speed, power, and performance, but should be used sparingly due to high intensity. A true Zone 5 is done in less than :45 seconds. Think Usain Bolt sprinting the 100m. By 50m he is already physiologically slowing down because he has capped out. This zone is HARD.

Incorporating zone-based training into your workouts allows for more targeted and efficient training sessions, helping you achieve specific fitness objectives, whether it’s weight loss, cardiovascular health, or athletic performance improvement.

Understanding your target heart rate and incorporating zone-based training into your workouts can revolutionize your approach to fitness. By training smarter, not just harder, you’ll maximize your efforts and move closer to your fitness goals with every workout.

Until next time, keep moving, keep sweating, and keep striving for greatness!

Dr. Brit – BEFORM PERFORMANCE PHYSICAL THERAPY

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6/8 Suffer on Saturday

Suffer on Saturday

When: Saturday July 8th @ 10:30am-12:30pm
*7am and 9am classes only in Sudbury this day

Where: TILT Sudbury – 31 Union Ave

What: BIG team of 3 workout + potluck 

Suffer on Saturday is a semi-coached class – your coaches will hop in with you for the workout! This will be a big team of 3 workout consisting of multiple stations and parts…you’ll have to show up to find out! The workout will be released on the day of at 1030am. Your coaches will brief the workout, bring participants through a group warm up, and get after it! Burgers and hot dogs + potluck and BYOB to follow for optimal recovery! We hope to see you all there!

FREE Running Seminar with Coach Jess!

FREE Running Seminar
with Coach Jess

When: Saturday, June 11th @ 8:00am-9:00am
Where:
TILT Sudbury – 31 Union Avenue
Who: 
TILT Members
What:
 Running Seminar with Coach Jess (former division 1 cross country and track athlete!)
Cost: Free!
How to Sign-up: Just show up the day of the seminar!
Stick around for the 9am class or take the 7am class prior to the seminar.
Questions? Feel free to reach out to Jess at jess@crossfittilt.com
Find out more about Jess HERE!

Do you struggle with pacing running workouts? Are you looking to improve your running form? Or have you ever wondered how to properly warm up on your own for a run or even a local 5k? We are going to cover all of the above and even hit a running workout in this seminar. We will discuss strategies on how to pace your runs based on feel and distance as well as different form drills you can add your own training to help clean up your form. We will also dive into detail on what is needed to properly warm yourself up for a run before we get after an interval running workout. This seminar is for everyone, whether you are a beginner or a seasoned pro, there is something for everyone!

500/1000 Club at TILT Sudbury!

We are excited to announce the newest additions
500 and 1000 Club at TILT Sudbury!

1000 Club Additions:
Jo A
Lisa P
Emily M

500 Club Additions:
John W
Rachel W

How do I become a part of the club?
Attend 500 or 1000 classes at TILT!

 What’s in it for me?
Bragging rights, fitness gains, and your picture posted at TILT under the 500 and 1000club wall!

 Check out the 500 and 1000 club below!

 1000 Club Members:
Dave S
Adam S
PDuddy
Daphna C
David H
Mike N
Tracey P
Jo A
Lisa P
Emily M

500 Club Members:
Jamie D
Charlene N
Dale T
Brian K
Elise K
Lianne C
Bob H
Shonda M
Marc S
Alex B
Eddy D
Silmara P
Ben P
Carie F
Phil M
Anne Y
Nadia A
Michelle B
Simone H
Rodrigo D
Brady S
Lori C
Ana A
Sue C
Sarah T
David E
Scott K
Calum D
Mike W
Meritza K
Fairlee F
Nathalie M
Jennifer D
Jennifer H
Nicole F
Erica B
Jono L
Marcelo C
Jess B
Matt J
Foxy
Kevin S
Dan P
John W
Rachel W

7th Annual 24 Heroes!

7th Annual 24 Heroes Fundraiser

When: Sunday May 29th-Monday May 30th
9 AM Opening Ceremonies, 10 AM First WOD Begins
Where: CrossFit TILT V – 12 Southville Road – Southborough, MA
How to Donate: Click HERE to donate
*Suggested $25 donation*
Workout Schedule: Click HERE
*Workout schedule is preliminary and times are subject to change*

CrossFit TILT is thrilled to announce that the 7th Annual “24 Heroes” Fundraiser is scheduled for THIS Memorial Day weekend! From the morning of Sunday May 29th through the morning of Monday May 30th, we will be throwing down in honor of our nation’s heroes. Workouts will take place on the hour, EVERY hour, for 24 HOURS, with a workout to honor one of our nation’s fallen heroes. This event is central to CrossFit TILT’s charitable mission and we are incredibly honored to again host such a powerful event.

Our fundraising efforts will be donated to Veterans Inc., a veteran support organization based in Worcester, MA. A portion of the proceeds will also be donated to The Glen Doherty Memorial Foundation. We hope that you will join us for this memorial event and make it as great of a success as it has been in years past! Tune in this year to hear from some amazing guest speakers with personal connections to some of the heroes we are honoring.

How to Donate:
If you are interested in donating to support this fundraiser, please visit our Eventbrite page.
There is a suggested donation of $25 per participant, but anything you are able and willing to contribute is greatly appreciated.

How To Sponsor a WOD:
Looking for a creative way to donate? We are accepting sponsorships for every workout for a flat rate donation of $250 per workout. You will have an opportunity to read the Hero Bio before the workout kicks off. You can also pledge a donation based on attendance, specific contests, etc.

For example: you can donate $X Amount of money for every participant that attends a specific workout. Another option would be to propose a contest for all to participate in: 1 Minute Max Burpees! You can donate $X Amount of money for the most burpees performed in one minute.
Get creative! Email brian@crossfittilt.com to sponsor a WOD or pledge a donation.

How To Attend:
Join us at any time during the event atCrossFit TILT V in Southborough, MA. There will be an indoor option and outdoor option. There is no need to sign-up in advance! Show up when you can to workout or hangout!

Workout Schedule
Stay Tune! Coming soon!

Athletes are free to pick and choose which Hero Workouts they would like to participate in. A coach will be on staff each hour to further assist you with any questions about modifications. Workout briefs, hero bios and any speakers will begin at the top of the hour, every hour, and the workout will follow shortly after. There will be no group warm-up. Come ready to workout, have fun, and support a great cause!

Supporting a Cause!
We encourage you to watch the following video HERE. If you are unfamiliar with this incredible event, this highlight reel from the 2018 fundraiser will give you an idea of the camaraderie and teamwork this event inspires. People from all walks of life coming together to pay their respects and work hard in the name of honor and remembrance. 

If you find yourself unable to donate, please don’t let that keep you from stopping by and participating in this event! The true intention of this event is to come together to honor those who made the ultimate sacrifice. In the words of Veterans Inc., “they were there when we needed them. We must be there now that they need us.” Whether your support is through monetary donations, giving a little piece of yourself during a workout, or just tuning in to show your support, we’re all in this together.


If you have any questions regarding the 24 Heroes Fundraiser, please feel free to contact Brian Sieber at brian@crossfittilt.comAfter taking a look at the workout schedule, if you find that you have a personal connection, or know someone with a personal connection, to one of the heroes we are honoring this year, please reach out to Brian at the previously mentioned email address. We would love to give those of you with personal connections an opportunity to speak in honor of those you hold dear to your hearts.

We truly hope that you will find some time to join us for this event. Mark your calendars, spread the word, and let’s make this a truly unforgettable experience!

Mobility/Flexibility Assessment Workshop

Mobility/Flexibility Assessment Workshop
with Coach James

When: Sunday, April 3 @ 9:00-10:00am
Where: TILT Southborough – 12 Southville Road
Cost: $20 – your TRIIB account will be charged
How to Sign-up: Sign-up at the front desk! Sign-up sheet will be in Sudbury, Waltham and Southborough
What: The Mobility/Flexibility Assessment Workshop will take attendees through a 8 part Mobility/Flexibility Assessment for some of the major joints in the body (Ankles, Knees, Hamstrings, Hips, Shoulders, and Wrists). This assessment will help you determine areas in which you might be lacking mobility and/or flexibility and in turn could be causing you pain when performing certain movements!
The workshop will include the mobility/flexibility assessment, some movements to help improve the mobility/flexibility of each area tested, and a workout in which you will then have a better understanding of what movements you should be modifying and ideas on how to modify. After the workshop, you will receive an email from James with your results and movements to look out for that could be causing you pain! This workshop should help you better communicate with your coaches to tailor the workouts to fit your needs and hopefully work out pain free!
If you have any questions, please reach out to James at James@crossfittilt.com

TILT 6 Year Anniversary Celebration!

TILT’s 6 Year Anniversary Celebration

When: Friday, March 11th @ 6:00pm
Where: TILT Waltham – 40 Jones Road
What: Come throw down on Open Workout 22.3 as we celebrate the 6th Anniversary of TILT!
What To Bring: Yourself, friends, family and a dish to share!
*Sudbury and Waltham will all be holding a 4:30pm class on Friday 3/11 while Southborough will be holding a 5pm class.
Friday Night Lights will only be taking place in Waltham for all gyms to attend!

We will be holding a free raffle with a variety of sponsors!
Receive 1 raffle ticket for…
-Doing the workout at the event
-Judging someone at the event
-Bringing a shareable dish
*Max amount of raffle tickets per person is 3!

Check out some of our awesome sponsors below..
NoBull
Ascent Protein
Starbucks
Chipotle
Element 26
Night Shift Brewing
Fuel for Fire
Revolutionary Roots Kombucha
Puma
Boss Ropes
Nutrition and Whole Health Solutions
and many more!!

Setup Your Squat Seminar – Saturday 2/19

Setup Your Squat Seminar
with BEFORM Physical Therapy 

Where: TILT Southborough – 12 Southville Road
When: Saturday, February 19th @ 10:30am-11:30am
Who: All TILT Members
Cost: Free!
How to Sign-up: Sign-up at the front desk!
Come workout at Southborough’s 9am class and stick around for the seminar after!

This workshop will be covering mobility techniques, movement cues, and strength exercises to improve your squat form and performance.
If you have ever experienced pinching, sticking, or pain with squats, this is for you!

Questions? Feel free to reach out to Brittny Silke, PT at brittny@be-physicaltherapy.com
Learn more about Brittny and BEFORM HERE.

3rd Annual Affiliate Cup!

3rd Annual TILT Affiliate Cup!

When: February 25th – March 11th
*Workouts will be held on Friday Feb 25, March 4th, and March 11th during all classes and during Friday Night Lights at 5:30pm
What: Fitness, Fun, and Friendly Competition! See below for all details.
How to Sign-up: Sign-up at the front desk!
Sign-up deadline is Tuesday, February 8th.
Cost: $20 and will receive your Team Color Tee or Tank!
*Your TRIIB account will be charged

How the Affiliate Cup Works:

  • The Affiliate Cup is a fun new way to participate in the CrossFit Open! We would love to have everyone join in on the fun. Please include your t-shirt size on the sign-up sheet. You do not need to register for the Open to participate.
  • Once registered, we will place you on a team with TILT members and a coach. Each team will be designated by a specific color (blue or red). Teams will receive their team shirt/color before February 25th.
  • 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 modification options for all workouts (just like your TILT coaches provide already!). Each week, on Thursday night, the weekly workout will be announced. The first workout will be announced on Thursday, February 24th.
  • On Friday, during all classes, participants will have a chance to throw down on the Open workout during all classes. This will be the first opportunity to receive points for your team! In addition, every Friday at 5:30pm we will be holding “Friday Night Lights” – an opportunity to receive more points, hangout, workout, and socialize with other TILT members.
  • Team members will also have the opportunity to earn additional points for their team. See below.

You earn 1 Point for:

  • Doing the Open Workout in class on Friday (**2 points for doing the workout at Friday Night Lights**)
  • -Judging (or cheering!) someone in class on Friday
  • -Wearing your team color in class on Friday
  • -Posting a post workout selfie on your gym’s private Facebook group.

*Max points per week = 5 points

Teams will track their points at the gym on the Affiliate Cup Whiteboard

The Winner:
At the end of the 3 weeks, we will tally and average out all the points for each team.
The winning team will receive bragging rights and the Affiliate Cup Trophy!

TEAMWORK • INTEGRITY • LEADERSHIP • TOUGHNESS

31 UNION AVE, SUDBURY, MA 01776 | Tel: (978) 443-8637 | INFO@CROSSFITTILT.COM

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