Thursday 5.19.22

Xochitl!


Up A Wall

AMRAP 30
400m Run
3 Rope Climbs
20 Wall Balls @ 20/14

Workout Guidance
This workout is a long one, with a big teaching focus on rope climbs. We run and do wall balls all the time, so expect your coach to spend the bulk of the warm-up instructing on the rope climb. Unlike some other days, this is a really good day to slow it down and substitute pure skill work for the rope climb. The central skill of the rope climb is a foot clamp. There are many different styles of foot clamp, but they all accomplish the same thing; they all allow us to keep the rope from sliding between our feet as we drive through our legs to stand up. Once you’re able to foot clamp and keep the rope from sliding, you’re well on your way to rope climbs. Remember, on rope climb day we want to wear long pants and long socks, as well as shoes that can hold up to the beating of sliding up and down the rope.

Question of the Day
What’s the most annoying thing you did as a kid?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Wednesday 5.18.22

Chantal!


Press Coverage

Strict Press – 5×10

Teams of 2
2k Row
Switch every 200m

Workout Guidance
Today we have five sets of 10 in the strict press. One interesting aspect of doing high rep strict presses is that the top of the movement is actually the easiest point to rest. We most often fail strict presses in the middle of the movement, in front of our face. One way to make this area of the movement easier is to rebound the weight off of our shoulders, rather than pausing in front rack. The top of the movement is also a great place to breathe, because we don’t have the barbell resting across our shoulders, hindering the rise and fall of our chest. Our cash-out today is a challenging partner piece that has us rowing 2000m as fast as possible. One of the keys to doing a partner workout on the rower is speedy transitions. Two things you can do to speed up your transitions: 1) Have the partner on the dismount hold the seat for the partner who’s hopping on and 2) hand off the handle directly between the two of you rather than racking it in the cradle.

Question of the Day
Who’s your favorite defensive athlete?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Tuesday 5.17.22

Paulo!


Heavy Hands

4 rounds not for time:
200m DB/KB Farmers Carry
15 DB/KB Deadlifts
10 DB/KB Box Step Ups
@50/35 DBS or 53/35 KBs

Workout Guidance
On todays workout we’re working on building the most functional of skills; picking things up and carrying them. We’re meant to be using the same weight dumbbells for all three movements. The farmers carries on this workout should not be done unbroken. Rather, we should seek to take 1-2 breaks over the course of our 200m. We should have the strength to do both our deadlifts and our step-ups unbroken, although our grip is going to make it advantageous to take breaks before each of these movements. Grip is definitely going to be the limiting factor today. Although our forearms will be fatigued, we should never fail a rep outright. Instead, let’s take a ton of breaks even when we feel good, that way we’re never dipping too far into our reserves of strength to hold on to the dumbbells or kettlebells.

Question of the Day
Who’s the greatest fighter of all time?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Monday 5.16.22

Erica!


Team Rocket

10 min to find a heavy 3 rep squat clean
Rest 4 min
AMRAP 7
10 Squat Cleans @ 95/65
20 Sit-ups

Workout Guidance
Today we have a two part workout, where part 1 has us building to a heavy 3 rep squat clean in just ten minutes. Whenever we’re asked to build to a heavy weight in a limited time, we want to go in with a game plan. In this case, we should devise a strategy that plans for 3-4 attempts at your heavy 3 rep. The attempt selection could look something like this: Attempt 1 – Warm-up weight, Attempt 2 – heavier warm-up weight, Attempt 3 – conservative 3 rep heavy, Attempt 4 – Ambitious 3 rep heavy. Structuring your attempts this way ensures that you get at least 3 good lifts under your belt with the opportunity to hit a challenging weight for the day, or even attempt a personal best. After this, our conditioning piece is a short AMRAP. We should pick a weight that allows us to string multiple reps together on squat cleans, but plan on taking at least one break each round as we get deeper into this workout.

Question of the Day
Who’s your favorite loveable bad guy?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Sunday 5.15.22

Paul!


Sunday Funday

6 Rounds, 1 minute at each of:
Kettlebell Swings 53/35
Burpees
Double-unders
Rest

Workout Guidance
This is a play on the classic CrossFit workout “The Ghost.” Whenever we do this style of workout, the single minute of rest is just enough to get our breath back. We should think about how to create a breakup strategy on the kettlebell swing that’s going to allow us to breathe a little bit, because we should expect essentially no rest on the second two movements. I think a great strategy for the kettlebell swings would be 15 swings, 3 or 4 deep breaths, then 10 more swings. One interesting thing about this compared to the regular “Ghost” is that there’s no row, so we can transition quickly between movements compared to getting on and off of a rower.

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Saturday 5.14.22

Kevin!


Pictures of Spiderman

AMRAP 20
5 Strict Chest to Bar Pull-ups
10 Ring Push-ups
20 Box Step-ups @ 30/24

Workout Guidance
This is a workout that was originally posted on CrossFit.com a couple months back. The ring push-up and strict chest to bar may feel unfamiliar at first blush, but in reality we do pull-ups and push-ups all the time. The only difference here is that we’re looking for a slightly harder version of both of these movements, so as your coach takes you through progressions think about which step in the progression is right for you. The entrée here is definitely the high box step-up. This is a new one for us, but expect to see it a lot more. This is a great option for athletes who are attempting to find a suitable scale for single leg or “pistol” squats. As we expand our programming and expose our members to a broader variety of movements, we’re always seeking to make sure that we’re coming up with appropriate modifications as well. In this case, the high box step-up will likely be our go-to modification going forward.

Question of the Day
Who’s your favorite small part in a movie?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Friday 5.13.22

Sophia!


Front to Back

5 rounds of
15 Barbell Lunges @ 135/95
75 Double Unders

Workout Guidance
Lunges are a tall order for any athlete, but barbell lunges add a whole new component to the game. This is not a movement that we see as often, so expect your coaches to review proper technique for taking a barbell off the ground and securing it on your shoulders for lunges. We can do these lunges with the barbell in a front rack position, but if it’s possible, most athletes will have an easier time performing lunges from the back rack. This requires a level of comfort with popping the barbell over the head and onto the shoulders from the front rack, but given the relative ease of back rack lunges compared to front rack, it’s a skill worth mastering. Additionally, women who plan on attempting this skill should try to wear their hair up on top of their head, rather than in a ponytail, so they don’t wind up catching their hair as they lower the barbell back onto their shoulders. For this reason also, hoodies are inadvisable as the mass of the hood behind your head can make it difficult to rack a barbell quickly on your shoulders. We should pick a weight on lunges that allows us to go unbroken each round, and we may either do forward lunges or reverse lunges today. This is also a great day for double-under practice, so expect your coach to go through a lengthy progression there.

Question of the Day
What’s the one thing that you can’t stand being dirty?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Thursday 5.12.22

Tracey!


Davey Jones Locker

2k Row
EMOM – Up Ladder Burpees

Workout Guidance
This workout has its roots in the early days of CrossFit New England (a gym where many TILT coaches and members got their start). For today, your task is to row 2000m. Your first minute will be entirely composed of rowing. When one minute elapses, you’ll dismount the rower and do one burpee, then hop back on as quickly as possible and resume rowing. At the two minute mark, you’ll once again dismount, this time completing two burpees. Your workout will continue until you’re able to accumulate 2000m on the rower. Often in these breakdowns I recommend that you pace the workout and manage your fatigue. This is not the strategy today. Because your time on the rower is front-loaded, it behooves you to row as hard as you can in the first 1-5 minutes. After that the numbers on burpees start to catch up and your time on the rower is reduced substantially. Your goal is to get as many meters as you can at the start of this workout, so that you can finish your meters before you cap out on burpees.

Question of the Day
Who’s the scariest cartoon bad guy?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

 

 

 

Wednesday 5.11.22

Rachel!


Astroworld

Back Squat 7×1

Cash Out – Bring Sally Up

Workout Guidance
We follow up an upper body strength day from yesterday with a lower body strength day today. The back squat 7×1 is an interesting example of a strength training concept called Raw Stimulus Magnitude or RSM. This is a fancy term for a phenomenon that we see illustrated every single strength day. There are a lot of things that determine an athletes ability to produce force: muscle size, age, training experience, muscle fiber composition, the ability to activate and recruit muscles, the ability to coordinate actions efficiently between muscle groups…the list goes on. All these factors contribute to the reasons why different athletes are capable of lifting vastly different loads. If you’re newer to sports in general or weightlifting in particular, you likely have the muscular potential to lift much more weight than you’re capable of expressing on a barbell. Conversely, a seasoned lifter is going to be extremely efficient at generating force through a bar because of how practiced they are at the skill of lifting weights. Additionally, a very large muscular person will generate much more force because they have the structures in place to do so; consider the difference in horsepower between a 4 cylinder and 8 cylinder engine. All this is to say that large, experienced lifters will be able to fatigue themselves much more quickly and will require much more rest between sets than new athletes. When you’re a new athlete and your coach gives 20 minutes for a strength portion like today, consider keeping to load moderate and going beyond seven sets. You won’t be able to fatigue yourself enough to make a difference for the workout, and the additional volume will help you build more muscle and become more efficient at the movement, to help you generate great Raw Stimulus Magnitudes in the future and begin to fall more in line with our volume prescriptions on strength days. The “Bring Sally Up” portion of class refers to the song “Flower” by Moby. You’ll pick a very light weight and for the duration of the song, you’ll squat down whenever the singer says “down” and stand whenever the singer says “up.”

Question of the Day
What’s the biggest concert you’ve ever been to?

Box Brief

7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

Tuesday 5.10.22

Brian!

Greyskull
AMRAP 3 x 5
10 Push Press @ 155/105
Max Rep Weighted Strict Pull-ups
Rest 2 min
Male Weights – 35/30/25/20/15
Female Weights – 25/20/15/10/5

Workout Guidance
Even though it says “AMRAP” at the top, this workout is first and foremost a strength day. We will be taking our push presses off of the floor today, so expect your coach to review proper power clean technique for getting that heavy barbell to your shoulders. Additionally on the push presses we should not be picking a weight that allows us to go unbroken. We should be picking the heaviest weight that allows us to complete unbroken push presses today. For our weighted pull-ups, athletes who are capable of using weight for this movement should plan on holding a dumbbell between their thighs, crossing their ankles with straight legs to ensure that the dumbbell doesn’t move around. Although some people will be going Rx today, most of us will be doing some form of modification for this movement. Your coach will likely give you plenty of options for this movement, but expect to do some form of strict pulling, bec it a banded pull-up, strict pull-up negative, or difficult ring row.

Question of the Day
Which kids show character had the best hair?

Box Brief
7th Annual 24 Heroes Fundraiser
May 29th – May 30th
TILT Southborough – 12 Southville Rd
Click HERE for all details

FREE Running Seminar w/ Coach Jess
Saturday June 11th @ 8 AM – 9 AM
TILT Sudbury – 31 Union Ave
Click HERE for all details

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