Wednesday 8.17.22

Who’s ready to hammer the bike today?

Glute Salute
For Load:
Back Rack Step Back Lunges 5×10

For Time:
Teams of 2
5k Bike Bike
*only moves when partner holds wall sit

Workout Guidance:
Gang, we have a two part adventure today that will work our legs in multiple capacities. Our heavy lift is something we rarely do, but massively beneficial – heavy lunges! These will be done stepping back which puts more of an emphasis on the front leg that’s working. 10 reps total per set, so 5 each side, ideally alternating. Once those are done, we have a little partner workout that is a 5k bike for time, one partner bikes while the other holds a wall sit – get ready for the leg burn on this one! So all in one day, we’ve worked unilateral strength, endurance, and static strength – what a cool “leg day”!

Box Brief:
Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Tuesday 8.16.22

Nice and smooth on the ropes today

Cliffhanger
For Time:
50-40-30-20-10
DB/KB Deadlifts
5-4-3-2-1
Rope Climbs
*200m Farmers Carry after each round

Workout Guidance:
Today we have a workout that will be incredibly grip intensive, so get ready for those forearms to feel like popeye! For the DB deadlifts, we’re looking for a moderate to heavy load that will allow both the deadlifts to be done in sets of 15-20 reps, and allow for 100m chunks or so on the farmers carry. Rope climbs should be nice a smooth and if we have to buddy up today and share a rope, it’ll likely do our forearms some good to have a bit of rest! Expect this to be a bit on the longer side and definitely a bit of a grind!

Box Brief:
Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Monday 8.15.22

How long can you hang on to the bar today?…

Drop it Low
For Load:
Hang Squat Snatch 7×3

For Time:
30/24 Calories
30 Hang Squat Snatch @ 95/65
30 Lateral Burpees

Workout Guidance:
Today we have a two part class that is focused almost entirely on the snatch. We want to use today to focus on a solid bottom position in the snatch, nice active shoulders and good depth. We first go heavy, working 7 sets of 3 reps on the hang squat snatch. We may not be able to go super heavy here, and that’s okay – work on dialing in those positions and speed under the bar and we’ll get the adaptation we’re after. For our conditioning piece, an all out sprint in the form of a mini chipper. We should approach this one with reckless abandon, and row as quick as we can and still get on the bar. From there, the hang snatches should be done in 4 sets or better, so repeating sets of 7-10. Once you get to the burpees, it’s whatever you have left to the finish! Expect this one to be under 10 minutes.

Box Brief:
Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Sunday 8.14.22

Get ready for some grip strength today….

Sunday Funday
AMRAP 20 With a partner:
Buddy 1: 100m Kettlebell Carry 70/53 (any way you want)
Buddy 2: Row max calories
*Switch stations every time buddy 1 gets back

Workout Guidance:
The goal of today’s workout is to row as many calories as possible between both partners. This is going to require communication on the part of both buddies, because the buddy carrying the kettlebell gets to determine how long their partner will spend on the rower each round. We want to try to strike a balance between going hard on the rower and not having to switch too many times. The partner carrying the kettlebell can handle it any way they want, although most people will be using some combination of farmer carry and on the shoulder carry. Work hard, communicate, and whatever you do, don’t zero out your monitor!

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Saturday 8.13.22

Back on the rings today, but this time for kipping muscle ups

Lever Action
5 rounds of
7 Muscle Ups
14 Power Cleans @ 155/105
21 Box Jump Overs @ 24/20

Workout Guidance:
We have a highly technical workout here to finish out the week! For our muscle-ups today, we should seek to do them on the rings. One of my favorite scaling options for athletes who are relatively strong, but not yet able to do muscle-ups is to do a transition on the low rings with a support at the end. From that support they can even do a ring dip if they’re especially strong in their upper bodies. This is a good option for today because the volume on the muscle-ups is relatively high, and we’ll have barbells and boxes out on the floor so some of the more logisitically challenging options might not be available to us. Our power clean weight today should be something that allows us to work comfortably in quick singles the entire time, and our box jumps should take us no more than 90 seconds per round.

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Friday 8.12.22

For that squat hold, your hip crease should be below your knee….

Medusa
AMRAP 20
:30 Handstand Hold
:30 Squat Hold
:30 L-Sit Hold
:30 Chin Over Bar Hold

Workout Guidance:
This workout is completely different and it’s going to test our ability to hold an isometric contraction. In our best understanding, muscles work according to something called sliding filament theory. In an individual muscle fiber, two different types of filaments partially join together, similar to the teeth of a zipper. With the expenditure of energy, the ends of either filament are drawn closer together, causing the fiber to shorten and the overall muscle to become shorter in length or “contract.” There are three types of muscle contraction. The one we’re most familiar with is a concentric contraction, where the muscle is actively becoming shorter and lifting an object against the force of gravity. The second type is an eccentric contraction, where gravity is causing an object to fall and we’re lowering it slowly and under control. The most common example of this type of contraction is a pull-up negative. The third type of contraction is isometric. In an isometric contraction, our muscles are fighting to stay the SAME length while the force of gravity is using a load to attempt the LENGTHEN the muscle. This is the type of contractile ability we’re testing today. Because this type of contraction is so far from something we would train normally, expect to have to take many breaks and have this be a humbling workout, even for very advanced athletes.

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Thursday 8.11.22

Working on our running capacity today!

The Scoots
1 mile Run
Rest 3 min
800m Run
Rest 2 min
400m Run
Rest 1 min
200m Run

Workout Guidance:
Today we have a test of our running ability that nets us just under two miles of running. To this point, we have 15-18 minutes of running in todays workout but only 6 minutes of rest. So while the rest may allow us to push slightly harder, this isn’t the day to PR your mile run. Rather, we’re looking to keep our pace between 85 and 90 percent difficulty for every rep on the run today. One big tip that I like to give people on running days is to relax your face. We want feel our face soft, like our cheeks are bouncing up and down with every step. Often times we grit our teeth and it looks like we’re getting a tattoo while we’re running. This impedes our breathing and makes us feel like we’re working harder than we actually our. Soft face will help you feel better and run faster!

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Wednesday 8.10.22

All the barbell on the menu today!

Cheers
For Load:
Back Squat 10-8-6-4-2
Strict Press 10-8-6-4-2
Deadlift 10-8-6-4-2

Workout Guidance:
Today we have three lifts that pop up in CrossFit over and over. If we were taking one-rep maxes in these lifts, they would actually comprise a benchmark workout called the CrossFit Total. The big commonality between all three lifts here is the necessity to breath and brace before each movement. Entire exercise science papers have been written on this subject, but if I had to summarize the basics of breathing and bracing I would boil it down to these points: 1. Breathe before the movement, not during. 2. Breathe in through both your nose and your mouth at the same time. 3. Take a medium-sized breath, not the largest one you can. 4. Lock that breath down in your torso by sticking your tongue to the roof of your mouth and pulling your ribs down towards your hip bones. 5. Continue to hold your breath in that position until the most difficult part of the movement is completed.

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Tuesday 8.9.22

Paul looking smooth on that rope

Heartbreak at Home
5 rounds of
60 Double Unders
15 Chest to Bar Pull-ups

Workout Guidance:
For the second week in a row, we have a workout that bears some similarities to the workout “Heartbreak Kid” from CrossFit New England. This one has two of the three movements that we see in that workout, but no barbell. For most of us, these are both very high-skill movements. The chest-to-bar involves a big powerful kip, similar to a bar muscle-up. Look for your coach to give you a scaling option that involves kipping today. Even if you’re usually a ring row athlete, it’s a good idea today to get up on the bar and try at least a few kip swings. For our double-under, we want to pick an option that’s going to give us as few failed reps as possible. One thing that I’ve talked about with athletes who are very new to double-unders is stopping their set before they hit failure. If I have an athlete who continually hits failure at ten double-unders, I may reduce the number each round to 15 or 20 rather than 60 (in this case) and have them work in sets of 5 double-under at a time. This will help to build capacity while not ingraining the bad habits that come with missing reps.

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

Monday 8.8.22

Who’s going unbroken today??

The Blitz
For time
50-40-30-20-10
Wall Balls @ 20/14
Burpees

Workout Guidance:
This is a classic TILT workout to start the week. We have a down ladder of wall balls and burpees that’s going to net us 150 total reps of each movement. This should be a longer workout: we’re going to expect to see most people outside of 20 minutes. However, we don’t want to see anyone push much past 30. With that in mind, we can scale in one of two ways: 1) Reduce the numbers on both movements to something along the lines of 40-30-20-10-5. In doing this we bring the total reps of this workout down to 105 for both movements, making it much more manageable. 2) We can cut the burpees in half and do 25-20-15-10-5. This is an especially good option for bigger athletes who have the strength to do wall balls for days, but will struggle with a high volume of burpees.

Box Brief:
Core Conversations Seminar
Saturday August 13th @ 10:30am
Click HERE for details.

Zero One Nutrition Challenge starts August 26th!
Click HERE for details.

King of The Mountain 24 Hour Event
Saturday September 10th @ 9am at Mount Abram
Click HERE for details.

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