January 2022 Nutrition Challenge
January 2022 Nutrition Challenge
When: January 2nd – January 31st
Who: All TILT Members!
Cost: Free!
What: A 30 day challenge to jumpstart some healthy habits.
Let TILT coaches guide you, while your workout buddies encourage and keep you accountable!
How to Sign-up: Sign-up sheet at the front desk!!
Facebook Accountability Group
Join our TILT Accountability Group on Facebook!
We will hold each other accountable through constant communication on our private Facebook group.
Posting pictures, workouts, recipes, and more! There will be no tracking points or a “winner” at the end of the challenge.
This challenge is meant to come together and dial in some healthy habits over the next month.
Challenge Guidelines
Eating Clean – 2 Options – Choose your adventure!
Option 1: Tracking Fruits and Veggies!
Option 2: CrossFit Zone
Check out CrossFit’s Zone prescription HERE!
Weekly Challenges/Habits
Each week, we will be focusing on building habits in 4 different categories- sleep, hydration, movement, and stretching.
At the beginning of each week, a video will be released giving you some tips and recommendations.
Week 1 – Sleep (Jan 2 – Jan 8)
Aim to sleep 7 Hours/night!
Week 2 – Hydration (Jan 9 – Jan 15)
Aim to drink your bodyweight divided by 2, in ounces of water!
Example: If you weigh 200 pounds, aim to drink a minimum of 100 ounces of water per day.
Week 3 – Movement (Jan 16 – Jan 22)
Aim for at least 30 minutes of movement/day!
Examples: taking a TILT class, walk/run/bike, yoga, at home workout, participating in a sport
Week 4 – Stretch (Jan 23 – Jan 31)
Aim to stretch for at least 10 minutes/day!
TILT coaches will be creating daily stretching videos for members to follow along.
Before the challenge begins, we will be sending all participants additional information and tips.
In the meantime, sign-up HERE and join our Facebook Accountability group!
December Newsletter
What’s Happening in December?!
December Holiday Schedule:
Friday 12/24 – No Evening Classes (12pm class still on!)
Saturday 12/25 – Gym Closed
Sunday 12/26 – Open Gym 9am-12pm
New Years
Friday 12/31 – No Evening Classes (12pm class still on!)
Saturday 1/1 – Gym Closed
Sunday 1/2 – Open Gym 9am-12pm
New Collaboration between TILT and BEFORM Physical Therapy. Giving you a Monthly Movement Focus. December is Core Strength, Stability and Endurance!
Athlete of the Month
Congrats to our newest Athlete of the Month, Sarah Troiano! Click HERE to read all about her!
December Events Coming Soon!
TILT Holiday Party!
Where: Dudley Chateau, 20 Crest Road, Wayland MA
When: December 18th, 6PM-12AM Click HERE for details
Bring a Friend – FREE Week Trial!
Have a friend interested in trying out TILT? Bring them by for a free week trial!
Email Colin at colin@crossfittilt.com to get started!
November Athlete of the Month
Congrats to Sarah Troiano on being our November Athlete of the Month!
Sarah is one of the OGs around here! She’s a mainstay in our 8:30 morning crew. Sarah always comes in with a positive attitude and you can always see the effort she is putting into every single workout. She is constantly improving and is always looking to push herself. Never letting any little injuries get in her way of a good workout she’ll modify if she has to and just go right on crushing it! If you don’t all ready, get to know her a little more with a little Q&A below!
1. When did you first start at TILT?
I’m one of the OG Tilt Sudbury members. I was a member of CrossFit Union, so I joined Tilt when it took over in 2016.
2. What is your favorite food?
Anything with tomato sauce….so probably my husband’s Sunday Gravy or his Christmas Eve Cioppino.
3. If you could choose a walkout theme song, what would it be?
“All I Do is Win” by DJ Khaled
4. You just won a million dollars! What is the first thing you would purchase?!
A vacation home in Vermont
5. What is your favorite outdoor activity or hobby?
Winter is on my mind right now, so I’d have to say my favorite outdoor activity is definitely skiing. Biking, hiking, kayaking and swimming are all up there, too. Being active outside is my favorite!
6. What is your ideal vacation place?
An ideal vacation place for me is one that offers the perfect balance of outdoor physical activities, great restaurants, new cultural experiences and relaxation in a beautiful setting.
7. If you had any advice to give someone thinking about trying TILT what would it be?
Don’t be intimidated by any preconceived ideas you may have about what CrossFit is or isn’t. Come see for yourself, remain open and I’m confident you will find a welcoming, supportive place where you can work on your fitness goals, make friends and grow in ways you couldn’t imagine.
8. If there was a workout named “Sarah” what movements would we see in it?
Definitely a pre-WOD Strength session with Back Squats from the rack where we are encouraged to partner up. Next, an AMRAP WOD would follow with kettlebell swings, deadlifts, dumbbell snatches and some biking!
December Pop Up Yoga Classes!
Pop-Up Yoga Classes!
When: Thursday 12/2 AND Thursday 12/9 @ 9:30am-10:30am
*9:30am CrossFit class will be cancelled on these days
Where: TILT Sudbury – 31 Union Avenue
For Who: For all TILT members- no yoga experience needed!
Cost: Free
How to Sign-up: Reserve your spot for class through the TRIIB app
What to Bring: Yourself!
*If you have a yoga mat/towel, straps, or blocks, feel free to bring them along. If not, no worries at all!
Yoga will improve flexibility, lengthen muscles, take away nagging pains, limber your joints, and wake up your spine for healthy posture. Join the fun as we stretch, flow, breath, and move together!
Classes will be led by TILT Member, Konstantina Broome, who has been practicing yoga for 10+ years and is certified Vinyasa Flow and Yoga for PTSD.
November Newsletter
What’s Happening in November?!
November Events Coming Soon!
Saturday November 6th-
Overhead Strength and Mobility Seminar, 8AM to 9AM – Click HERE for details. No sign up deadline! Just show up that morning
Sunday November 14th-
Mindset Seminar w/ Coach Rachel- 8AM-3:00PM Click HERE for all details
New Collaboration between TILT and BEFORM Physical Therapy. Giving you a Monthly Movement Focus. November is Strict Pulling and Overhead Mobility!
Athlete of the Month
Congrats to our newest Athlete of the Month, Lucas Oliveira! Click HERE to read all about him!
TILT Holiday Party!-
December 18th, 6PM-12AM Click HERE for details. Sign Up Deadline November 30th!
Bring a Friend – FREE Week Trial!
Have a friend interested in trying out TILT? Bring them by for a free week trial!
Email James at colin@crossfittilt.com to get started!
November Monthly Focus – TILT & BeForm PT
We are incredibly excited to announce that TILT and BEFORM Physical Therapy are combining forces to bring you a Monthly Movement Focus as well as some additional in-class prehab exercises.
TILT NOVEMBER FOCUS- STRICT PULLING!
Throughout TILT’s November workouts, you will notice a variety of strict pulling exercises within the workout of the day.The additional in-class work programmed by BEFORM is to complement your TILT Programming and provide movements targeting a “prehab” intention. The goal is to add accessory movements that work muscle groups or movement patterns that we often do not utilize in CrossFit specific movements. Most importantly, these focused movements are beneficial to reduce your injury risk and keep you in the gym! These additional exercises and pieces will be included during class time.
October Athlete of the Month
Congrats to Lucas Oliveira on being our October Athlete of the Month!
Lucas has been steadily improving ever since he has joined TILT. Practicing new skills and getting stronger all the time. Even with the skills he doesn’t love he has shown huge improvements! No one moves a barbell as smooth as Lucas, practicing his technique has paid off with a big 200# Snatch PR recently. Lucas has been steady and consistent with his improvement and dedication to fitness! Get to know him a little more with a little Q&A below!
1. When did you first start at TILT?
One year ago, Nov-20
2. What is your favorite food?
Brazilian style chicken stroganoff, simple. With rice and potatoes.
3. If you could choose a walkout theme song, what would it be?
I would pick Europe`s, Final Countdown.
4. You just won a million dollars! What is the first thing you would purchase?!
A plane ticket to Japan.
5. What is your favorite outdoor activity or hobby?
Buying coffee at Starbucks
6. What is your ideal vacation place?
Another road trip through Europe
7. If you had any advice to give someone thinking about trying TILT what would it be?
I`d say go for it. The people here are great and it just blew my expectations when I joined.
8. If there was a workout named “Lucas” what movements would we see in it?
It would definitely have Snatches and Cleans. No pull-ups though.
TILT Holiday Party!
TILT HOLIDAY PARTY!
Where: The Dudley Chateau (20 Crest Road, Wayland, MA)
When: December 18th @ 6pm to 12pm
Cost: $30/person (this event will be all you can eat and open bar)
*the fee will be charged to your TILT account
For Who: All TILT Members and plus ones!
***Sign-up at the front desk!! Sign-up deadline November 30th***
Overhead Strength and Mobility Seminar
Overhead Strength and Mobility Seminar
with BeForm Physical Therapy
When:Saturday November 6th @ 8:00am-9:00am
Where: TILT Sudbury – 31 Union Avenue
Who: TILT Members
What: Overhead strength and mobility seminar with Brittny Silke of BeForm Physical Therapy!
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 Brit at brittny@be-physicaltherapy.com
Learn more about Brittny and BeForm HERE!
TILT II Halloween Throwdown
TILT II Halloween Throwdown
When:
Saturday 10/30/21
Doors Open at 8:30 Workout goes down at 9:00!
Where:
You know where…TILT II Sudbury!
What:
9:00am-10:00am- Partner Workout with a Costume Contest
8:30-9:00 Doors Open/Warm Up Time
9:00-9:30 Partner Workout!
9:30-10:00 Clean Up/Costume Voting
10:00-10:30– Beer Mile!!!
(No it is not too early)
10:30-Crowning Beer Mile/Costume Contest Champions!
10:45-12:00 (or when the last person leaves)- Trunk or Treat for the Kids/Pumpkin Carving/Hangout!
How:
Put your name down on the sign-up sheet at the front desk and we will do the rest! We will partner you up! It’s always good to meet and throw down with someone new!
FAQ:
Q: Can I bring my kids?
A: Yes! This is a kid friendly event (minus the beer mile, unless they have a valid fake ID). They can dress up in their costumes (we encourage this!), carve pumpkins, and trunk or treat!
Q: Do I have to do the Beer Mile?
A: Yes, do not show up if you are not going to participate in the beer mile….JUST KIDDING!! Want to participate but hesitant about doing the full thing? Grab some friends and team up! Do it with seltzer, or even donuts if you want!
Q: What if I can only make it for the workout at the beginning or can’t make it till later?
A: Come on down! This is a fun community event, whether you can only make it for some of it or can attend the entire thing, we would love to have you!
Q: What if I have something else planned for that day?
A: This question is irrelevant, what could you possibly be doing better than this?! CANCEL IT! You do not want to have to live with the FOMO of the TILT II Halloween Throwdown!