Dan! TILT V August Member of the Month!
Virtual Access: https://zoom.us/j/2740893085
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Risk
OTM x 30
1 – 1 round of DT @ 115/80
2 – 1 round of Cindy (use barbell for bent over rows)
3 – 15 V-Ups
Warmup
5 Deadlifts
5 Hang Power Clean
5 Front Squat
5 Strict Press
5 Elbow Rotation
DT Warmup
2 sets of
12 Empty Bar Deadlifts
9 Empty Bar Hang Power Clean
6 Empty Bar Push Jerk
Cindy Warmup
5 Empty Bar Bent Over Row
5 Scap Push-up
5 Knee Push-up
5 Push-up
5 Slow Air Squat
5 Air Squat
5 Bent Over Row
10 Push-ups
15 Air Squats
V-Up Warmup
6 Sit-ups
6 Tuck Crunch
6 Single Leg V-Up
6 V-Up
Modifications
Alternate DT Reps: 9,6,3
Alternate Cindy Reps: 3,6,9
Tuck Crunch, Sit Up
Tabata Time
Question of the Day
What is the most useful/valuable/elite kitchen appliance?
Congratulations Dan Goldstein, TILT V August Member of the Month!
Dan has been crushing the game– at-home virtual fitness, nutrition, starting up a business, blogging, dadding, the whole nine yards! Though we’re missing his presence at the gym, there’s no denying his commitment to TILT and his fitness/wellness journey! Way to go, Dan! You totally earned this.
I have 3 kids: Sophie, Ben & Emily who are my entire life right now. On a work front, I work in marketing & just helped launch a new company (TheSkills.com) where professional athletes teach kids how to get better at sports. And a random fun fact; my first job was as a mascot and competitive eater for a minor league baseball team!
This is a tough one! It would either be hiking in Bar Harbor, Maine or somewhere relaxing on the beach!
My first day of CrossFit was so intimidating! It was when I worked at Reebok & the gym was full of games athletes. I thought I was fit, tried to keep up with everyone and nearly died! It took me a long time to realize that I would have days where I felt great, days I was the least athletic person in the world and days where I just went through the motions. I would tell that version of Dan that the only thing that matters is being consistent and putting in the work. Don’t worry about your progress versus anyone else and don’t be too hard on yourself! And the community is excellent – don’t be scared of embracing it!
My quarantine diet has had its ups & downs. I started it with a month of Whole30, then followed up with a few weeks of terrible eating (and a lot of donuts and ice cream). But now its all about balance. There’s a lot of healthy eats & some donuts and ice cream sprinkled in. I do snack on fruit all day long – and my favorites lately have been grapes & blueberries!
Did my own thing today.
Snatch Complex: Snatch high pull + hang power snatch + snatch @ 105# (77%)
BikeErg intervals – 12x500m with 45 sec easy pedaling rest between.
QOD: My coffee machine!
7:30 open gym. Thanks Casey, good to meet you in person Brian.
QOD: Blendah
Risk: rx rep count with 35# bbell (which I need to get plates for!). Pushups from knees, v-ups.
Risk: Done (35# empty BB, knee pushups, situps)
QOD: Toaster Oven
Did my first day of 3019 Reps for Remembrance-50 sit ups and 50 air squats 🇺🇸
Did a 5×3 bench press today starting with 85# working to 130#
2 rounds of
1 min curls #15
1 min dips
1 min shoulder fly 5#
Forgot the portion of 3,019 reps today – 50 sit ups and 50 squats
Risk:
Did the DT with 9,6,3 reps at 80#
Cindy was BOR at 80#; started with the 3, 6, 9, but was too fast, did 4,7,10, still too fast, so ended up with 5,8,10, 5,10,15. (push-ups on box, need to drop down to a lower target next time).
V-ups, worked on these as they are just not my thing, did 10, then finished with 5 abs every round.
Followed up with 50 air squats and 50 sit-ups for 3,019 reps today!
DT – 40# DB and started with full set and used a single DB for DB push press. Dropped to 8/6/4 to make sure I wasn’t rushing the cleans.
First time working out in the rain.
QoD: trash compactor
– EMOM 5: 6 Back Squats @ 310#
– 5×10 Good Mornings @ 245#
– EMOM 5: 6 DL @ 355#
– 3×10 Barbell Rows @ 185#
– 3×20 Back Ext (no weight)
Risk:
For DT I did 12 KB DL, 12 RKBs @ 70#
– rest rx, did the Cindy portion weighted (10#)
Risk
Rx reps
35# db for DT
50# db for rows during DT
Single leg v-ups and tuck crunches
QOTD – Coffee maker