Saturday 8.10.19

Honor the 31 fallen heroes!

31 Heroes
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400 meters with a plate (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400 meters, while Partner #2 continues work wherever #1 left off.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

WOD Guidance
In today’s workout, let’s think about those who have sacrificed their lives for our freedom!
With 31 minutes of continuous movement, is all about finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout.
Higher box jumps today and a weight on the barbell that is on the heavier side. Pick a weight on the bar that you are able to complete 8+ repetitions unbroken when fresh.

Friday 8.9.19

Coach Brian is pumped up for tonight! Hope you are too!

“Fierce Rain”
6 rounds of:
10/7 Calorie Bike
50m DB/KB Farmers Carry
10 Hand Release Push-ups
10/7 Calorie Bike
Rest 2 min
*Post time to comments

WOD Guidance
Push the bike, athlete’s choice for weight on the farmer’s carry, and manageable sets on hand release push ups.

Question of the Day
If you were a superhero, what would be your special power?

Box Brief
Brian and Erin’s going away workout tonight at 530pm! Then to “The Chat,” in Wayland!

Thursday 8.7.19

#tbt Ana and Jen! Come on in! It’s Friend Day!

“Tropical Cooler”
Teams of 2
AMRAP 20
Alternating Tabata
Row/Bike/Ski
Kettlebell Swings @ 53/35
*Partner 1 – Row/Bike/Ski
Partner 2 – Kettlebell Swings
Switch every round of Tabata
*Post team name and score to comments

WOD Guidance
Team day on a Bring A Friend Day! Let’s go! Row, bike, or ski…the choice is yours! Pick a weight on the kettlebell you can swing for ten reps or more.

Question of the Day
The hot summer days are upon us and you just got invited to a bbq…What are you bringing?

Box Brief
Today is Bring A Friend Day!
Erin and Brian’s going away WOD tomorrow! 530pm! Then to “The Chat” in Wayland!
Summer Promo now until the end of September!

Wednesday 8.7.19

Deadlifts today! Alex, Nicole, and Chantal showing us how it’s done!

“Glacier Freeze”
For time
2000m Row
150 Sit-ups
100 Wall Balls @ 20/14
50 Deadlifts @ 185/135
*Post time to comments

WOD Guidance
Moderate pace on the rower, move through those sit ups, quick sets on your wall balls and on the deadlifts.

Question of the Day
What was the first pet you ever had, and its name?

Box Brief
Brian and Erin’s going away workout this Friday at 530pm! Head to “The Chat,” in Wayland after!
Summer Promo! Ask a coach for details!
Tomorrow is Bring A Friend Day!
Checkout Coach Kathleen’s New Article HERE!

Tuesday 8.6.19

Nathalie kicking it into second gear!

“Schlitz”
4 Rounds
400m Run
4 Muscle Ups
40 Double Unders
*Post time to comments

WOD Guidance
A classic WOD! Push the pace on the runs, hold on for the muscle ups or two quick sets and relax on the double unders!

Question of the Day
When you went trick-or-treating as a kid, what was your favorite candy to get?

Box Brief
Brian and Erin’s going away workout this Friday! Head to “The Chat,” after!
Summer Promo starts now until the end of September! See a coach if you have questions.
New article by Coach Kathleen HERE!

Monday 8.5.19

Jeanette staying focused on the bar!

“Riptide Rush”
OTMx30
Minute 1- 4 Cleans
Minute 2- 2 Snatches
Minute 3-15 Burpees
*Post score to comments

WOD Guidance
Barbell and burpees today! Same weight across and same weight for both movements on the barbell. Smooth and steady on the burpees.

Question of the Day
If you had to sing Karaoke, what song would you sing?

Box Brief
Summer Promo now until end of September
Brian and Erin’s workout Friday August 9th at 530pm!

 

Sunday 8.4.19

Ally and Sue teaming up on a medball run!

“Ninja”
5 Rounds
:30 seconds Double Unders
:30 seconds rest
:30 seconds Dumbbell Box Step Ups 35/20
:30 seconds rest
*Post score to comments

WOD Guidance
A great workout today to practice your double unders and then rest to recover. If you crush double unders then try triple unders!  Move smooth and steady on the box step ups. This is a workout designed to help you practice on your double unders and develop some leg strength as well.

Box Brief
9am Weightlifting class in Waltham
Summer Promo now until end of September
Brian and Erin’s workout Friday August 9th at 530pm!

Saturday 8.3.19

LJ repping the Tilt tank and crushing the barbell!

“Megalodon”
5 rounds
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx 135/95
*Post time to comments

WOD Guidance
Nothing like starting your Saturday with some running and a barbell! Push the runs, break up the deadlifts for grip, hold on for hang power cleans or two sets, and straight through on the push jerks.

Box Brief
9am Weightlifting Class in Waltham with Coach Kathleen!
Save the date! Friday, August 9th, we will be doing a workout for Brian and Erin at 530pm! Social at The Chat after!
Summer Promo deal for anyone looking to start CrossFit at Tilt! $98 plus 1 Free Elements session with a coach starting now until the end of September!

Friday 8.2.19

Friday Good Vibes! Hope and Daphna #DREAMTEAM

“Quicksilver”
3 rounds
21/15 Calorie Row
75 Double Unders
Directly Into…
3 rounds
20 DB Snatches @ 50/35
12 Burpees
*Post time to comments

WOD Guidance
Three round sprints back to back! Relax those shoulders on the double unders and smooth and steady on the dumbbell snatches! Push the pace and hold on!

Question of the Day
It’s Friday and you’re going out on the town and you need to buy some gum to keep your breath fresh! Do you go with spearmint or peppermint?!

Box Brief
Happy Friyay!
Save the date! Friday, August 9th, we will be doing a workout for Brian and Erin at 530pm! Social at The Chat after!
Summer Promo deal for anyone looking to start CrossFit at Tilt! $98 plus 1 Free Elements session with a coach starting now until the end of September!

Committed Club
Congrats to those athletes below who made it into the committed club! Well done!
Nadia Abuelezam
Paul Duddy
Silmara Perozin
Dale Tapply
Lisa Polesello
William McCart
Kurt Graham
Kevin Yarkosky
Jamie Denn
Sue Ciafonni
Brian Knopf
Daphna Cox

Thursday 8.1.19

Coach Brian raising the roof because it is almost Friday!

“Starsky and Hutch”
Teams of 2
2 rounds
150 Air Squats
400m Team Wreckbag Run
150 Push-ups
400m Team Wreckbag Run
150 Sit-ups
400m Team Wreckbag Run
*Post team name and time to comments

WOD Guidance
Nothing like a team workout and getting after it with your bud! Partition reps and run together! Most importantly have some fun!

Question of the Day
If you had to pick your favorite movie and play the role of the lead actor, which movie would it be and what is your character’s role in the movie?

Box Brief
Today is Bring A FriendDay!
Save the date! Friday, August 9th, we will be doing a workout for Brian and Erin at 530pm! Social at The Chat after!
Summer Promo deal for anyone looking to start CrossFit at Tilt! $98 plus 1 Free Elements session with a coach starting now until the end of September!
Check out Coach Kathleen’s new article HERE!

Athlete of the Month
Congrats to Kevin Yarkosky on being our Athlete of the Month for July! We asked him a few questions below to get to know Kevin a little bit more! Congrats Kevin!

1. When did you start CrossFit?
I started CrossFit in 2012 or so at Small Town CrossFit in Grafton, which merged into CF Prototype. I ended up moving away from the area and then didn’t really do anything physical for a few years until I started back up at Tilt.

2. What is your favorite food?
I love pizza, but will openly admit I am a pizza snob. I am from near New Haven, Connecticut and like anyone from that area I have very strong feelings about what constitutes good pizza. I even had a pizza truck at my wedding!

3. If you could choose a superhero power, what would it be?
Something like teleportation probably. I love to travel but the act of traveling, so if I could just wake up and decide I was going to check out Brazil this morning before a light lunch in Paris, that’d be cool. Also I’d be able to amass such a sick collection of CrossFit shirts from drop ins.

4. You just won a million dollars! What is the first thing you would purchase?
I’d get a killer in ground pool put in my back yard with a swim up bar and a water slide, but this may just be the heat wave talking.

5. What is your favorite activity to do outside the gym?
Lately it’s a lot of playing with my one year old. He is at a weight where baby goblet squats or weighted hollow rocks are quite challenging and something he loves. When I have time I like to do a lot of DIY stuff like brew beer or make cheese but I find that time is increasingly infrequent.

6. What is your favorite crossfit movement?
I like the technical lifts like squat snatches and squat cleans where my flexibility can help me out a lot. Anything that feels difficult to master is something I really enjoy because “progress” doesn’t necessarily have to be measured by weights moved or reps completed, it can just be better form or execution.

7. If you had any advice to give someone thinking about trying CrossFit, what would it be?
Make it a habit. Pick days you are going to go and then make sure you are there those days. For me I decided I would be there every Monday through Friday and so if that means I need to pack all the baby stuff and a gym bag and make breakfast the night before because the only class I can make the next day is at 5:30am, that is what I am going to do. After a while it’ll feel like going to CrossFit is just part of the daily routine, and it has become one of my favorite parts of the routine.

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