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The Big Picture. Past/Present/Future

Nutrition, Performance & Community

Become a Part of BTB.

You can sign up for any of our memberships online. Every membership includes a BTB Dynamics course for no additional charge. If you are new to CrossFit, you must complete this course prior to starting our all levels classes. If you are an experienced CrossFitter or have already completed BTB Dynamics, you can start classes right away. Please check the BTB Dynamics Schedule before signing up to properly choose your start date.

Unsure? Sign up for our Dynamics On Ramp Course.
If you are unsure about our program and want to give it a try while learning all about it, you can sign up for one of our BTB Dynamics courses by itself with no further commitment. You'll see the schedule when you click on the sign up link. 

Wednesday
Jul232014

Barbell + All That Stuff You Love To Hate

Barbell Work

12 mins to work to a 3RM mid-thigh hang snatch  
-then-
1X3 @95%, 1X3 @90% resting 90 sec between sets

Conditioning

Three rounds for time:

Run 400m
50 Double-Unders
20 Thrusters 45/35 (please place your barbell on 45 or 35 pound bumper plates during set up so it's not resting on the ground.  Not only will it will be easier to pick up, it will be easier to stay safe with an empty barbell.)

Notes: Let's be mindful to not drop an empty barbell on the thrusters.  This is a safety hazard and will also damage our gym equipment.  If you are found to drop an empty barbell, the trainer may inflict a dreaded burpee penalty or ask you to stop the workout entirely.  Remember kids, safety is always our primary goal.

Tuesday
Jul222014

Row, Slam

2K Row TT

Notes:  Ever wonder why rowing smokes your muscles oh so good?  Rowers prefer to classify their sport not as aerobic, but more as an act of "power endurance."  In a 2K row your muscles will be asked to perform about 200 strokes.  Each stroke should generate the largest possible power output you can sustain for the duration of the row.   Make each stroke powerful!  Unleash that beast mode and beat your old 2K time.

Rest 5 minutes

-then-

Not for Time but Completion:

5 Rounds
30 Sit-Ups
15 Slam-Balls 25/15
10 Good Mornings with 45/35 barbell
Notes: Today is a good day to test out the 35 or 40 lb Slam-Ball.  Pick one up and do work!

 
Who let Nick backstage with the band??  And hey...that guy with the skunk hat looks familiar...

 
Monday
Jul212014

Squat Series + Holy Lungs, Batman!

Strength

1) HB Back Squat: 1X6@70%, 1X6@80%, 1X6@85%, based on your back squat 1 RM, rest 90 sec between sets

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, based on your front squat 1 RM, rest 90 sec between sets

Notes: Don't wing these numbers folks.  If you don't know your 1RM Back or Front Squat, stop by during the scheduled open gyms and or dedicate today to finding either your back or front squat 1RM.   The next time strength day pops up, find the other 1RM.  Be proud of your 1 RMs!  Write em down!  Keep em handy!

Conditioning

3 rounds of

1:00 ME Muscle-Ups
1:00 ME Burpees
1:00 ME KBS 70/53
1:00 Rest 

Notes: Everyone been working on their muscle-ups lately?  Try some different modifications here and here, brought to you by CrossFit ninja Carl Paoli.  If these mods prove too challenging, switch back to C2B pullups, using a band if necessary.

Sunday
Jul202014

Barbell + Hustle

Barbell Work

12 mins to work to a 1RM mid-thigh hang clean  
-then-
1X3 @95%, 1X3 @90% resting 90 sec between sets

Conditioning

For time:

200m Run
30 Shoulder Touches
20 Med Ball Sit-ups 20/14
10 Strict Pullups
200m Run
10 Strict Pullups
20 Med Ball Sit-ups 20/14#
30 Shoulder Touches
200m Run

Notes:  What the heck is a shoulder touch?  It's good gymnastics practice, that's what.  Check it here.  If you're not comfortable on the wall just yet, no worries.  Here's your mod that ain't no joke.

Your BTB Social Calendar

 A job well done to our Atlanta Affiliate League team who claimed first place in their heats for BOTH workouts!  Our guys and gals brought the beast mode!  Join us August 2nd for the AAL tournament - details will be posted on the blog.