TILT Waltham/Sudbury Nutrition Challenge

When: Monday, January 8th – Sunday, February 11th
Who: TILT Waltham and Sudbury Members!
Cost: $25
*sign-up sheet at front desk

Weigh-ins:
Saturday, January 6th
Sudbury: 6:45am-9am
Waltham: 6:45am-10am
&
Sunday, January 7th
Sudbury 9am-11am
Waltham 9am-12pm

*Erin will be doing Waltham’s weigh-ins while Nicole will be doing all weigh-ins at Sudbury. 

Baseline WOD: Monday, January 8th (all classes)

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight and body fat percentage
-Performance gains- Baseline workout vs retest

From January 8th to February 11th we will rally TILT Waltham & Sudbury for a joint nutrition challenge. During these five weeks we will attempt to reset our bodies after the holidays and increase our fitness. The five-week challenge will start with a one-week detox from sugar and alcohol followed by four weeks of measuring the quality and quantity of our food. The number of meals you consume will be determined by your shirt size and goals. In addition to focusing on our food intake, there will be bonus challenges announced throughout that will focus on other habits to help increase our fitness and health.

Be sure to join our Facebook group – “TILT Waltham/Sudbury January Nutrition Challenge”. Announcements, updates, and bonus challenges will be posted throughout the week on our Facebook page. If you do not have Facebook, we will also be making announcements on our WOD Blog and in class. As always, Nicole and Erin will be there to help!! If you have any questions regarding the challenge, please email Nicole at Nicole@crossfittilt.com or Erin at erin@crossfittilt.com.


Points

We will be tracking daily points on an excel spreadsheet. The spreadsheet will be posted on both gyms’ front desk monitor. You can also access the link HERE.

Week 1:
1 point for eating real food (No sugar or alcohol)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

Weeks 2-5:
1 point for eating real food (approved foods list)
1 point for eating not too much (number of containers)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

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.
Not too much 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 challenge.
Workout to increase your health and reach your fitness goals. Maximum of 6 workouts per week (one rest day per week).

Bonus Challenges will be announced periodically throughout the five-weeks. They will focus on lifestyle habits that help us increase our health, track our progress, and improve our wellbeing. Facebook videos will be posted explaining the bonus challenge specifics for that week. They will consist of the following:
Week 1: Tracking workouts
Week 2: Consuming enough water
Week 3: Sleeping enough for adequate recovery
Week 4: Spending 10 minutes per day stretching/mobility
Week 5: Tracking, water, sleep, and stretching/mobility


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 canola or vegetable oil
-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 permitted without any dairy or sweeteners
-Seltzers are permitted
-Snacking on raw veggies in between meals is permitted

Travel WODs
*If you want other travel workouts, please reach out to Erin at Erin@crossfittilt.com*

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 Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
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)

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