5 Handstand push-ups

15 Double Unders

Advanced? Make this a 10 rounder. 

Lots of Heads Up this week. Please pay attention to them all.

Heads Up 1: Each week, we'll be opening up one of the BTB gyms for the opportunity to get together and do the CrossFit Open workouts in a competitive group environment- with a judge. This week, we'll be opening up Poncey for this from 1-3ish. You are on your own for getting warmed up and ready for the workout. Please come closer to 1 and don't expect to show up at 2:45 get your wod on and head out. Quickness of heats will be determined by the # of folks participating and judges. 

Heads Up 2: If you have not already REGISTERED to do these workouts- you need to do so right away. Registration will officially close on Sunday when the scores for the first workout are due. After that passes- you are outside looking in. Also, when you sign up- we've been able to get something straightened out with registering. When you register, you'll need to join the team for your gym. In other words- we need to count each BTB gym as it's own affiliate- meaning it's own team. I know many of you jump back and forth between gyms. You'll need to sign up at the gym where at least 51% of your workouts have occurred since Jan 1, 2012. 

Heads Up 3: Post BTB 45 Challenge party is being held this Saturday evening at Buckhead. Note, this parti IS open to those who did not participate in the challenge. It should be a doozy. So far, there is a DJ confirmed and a keg o booze. There is also a contingent of folks trying to pool together to get a mechanical bull for the evening. This would be EPIC. For details on the party, and if you might be interested in riding/chipping in on the bull- you can see all about it on the FB page that has been set up for this. Hope to see many of you there. Also, one other thing to mention- this is not a workout party. Just a party party. 

Heads Up 4: There will be no 11:00 AM Open House Workout at Ponce this Saturday. Des is holding an open house workout for her BTB Kids program. This will be held from 11:30-12:30. If you are a parent or know of a parent that might be interested, send them on in. Des is working really hard to generate some momentum for the program at Ponce. Let's help her do it! 

Increase the weight during each set with the intent of finding your 3 rep maximum load. 

Ferg gets up!  

Rest 

Task 2.3

Deadlift 15 Reps (Bodyweight)

Max Rep Pull Ups

Deadlift 15 Reps

Max Rep Pull Ups

Deadlift 15 Resp

Max Rep Pull Ups

Rest 2-3 minutes between rounds, but no rest between exercises. Rest 3 mins when entire task is complete. 

Task 3.3 

Row 500 Meters for time

TWO DAYS...... from the announcement of the first workout of the Open. Get registered! We had a blast with this last year and got to send a team to regionals to boot. 

2 minutes of jump rope

10 Handstand push-ups

2 minutes of jump rope

Task 2.2

Complete 40 reps of:

1/2 Body weight sumo deadlift high pull

Task 3.2

2 minutes of jump rope

50 Ring dips

2 minutes of jump rope

This time, there is no rest between tasks- so basically the whole workout is for time. You are doing good if you can complete them all in 20 minutes.

1000 meter Row

7 Muscle-ups

Body weight clean and jerk, 15 reps

Don't be left out!! Get signed up to participate in this years CrossFit Games Open Qualifiers. We had a blast with this last year. All of the workouts were pretty awesome. Each of them is programmed so that anyone with basic skills can participate. Even if you aren't a competitive "gamer" with no aspirations of progressing to the regionals- you should still participate. It is a great way for you to see how you stack up against others in the gym and around the world. You might surprise yourself! 

The Open Workouts will typically not be part of the regular programming in the gym. If you are signed up, you'll be given options for various times when you can do the workouts and get judged- to be legit. There will also be special events planned around these workouts, probably each weekend, for everyone to get together and do these in a group atmosphere. Lastly- all those who stuck with it and completed all 6 workouts last year were eligible to purchase a limited edition "Six Shooter" T-shirt. You may have seen some of these around. 

How NOT to act at a CF competition: (Jump to 4 minutes): VIDEO What I can't figure out is why his ass wasn't yanked from the event then and there. I've personally been involved in running these things before- and there is no way anyone should be treating a judge that way- especially as these judges are doing it on a volunteer basis. Shame. 

For time:

Max set of pull-ups

800 meter Run

Max set of pull-ups

400 meter Run

Max set of pull-ups

200 meter Run

This one is similar-but different than the benchmark workout- "Nicole". If you are doing assisted pull ups, don't purposely increase the band tension in anticipation of getting more reps. You might even consider dropping a band lower since this is not a task priority workout.

Check out Team Ice Age at Tough Mudder: 

 

D Bass is a man of few words. Here are a few: "Don't miss the box!" 

Congratulations to all BTB members who have been busy recently: the Go Ruck Challenge, Tough Mudder, GA Tech Erg Sprints, Garage Games. Kudos to each of you who rose to the occasion and showed up for an adventure!

  

We have a "training day" set for Saturday, February 18 at BTB/BUCKHEAD LOCATION.  

There are four events, every hour on the hour at 12:30 pm, 1:30, 2:30, and 3:30 pm. 

 

You are cordially invited to participate in the following: (h/t to Ben Smith for the programming)

  

 

12:30 pm  WOD #1: For time...

 

5 Muscle Ups

10 Clean & Jerks 130/185

5 Muscle Ups

1:30 pm    WOD #2: For time...

 

5 HSPU

10 Overhead Squats 95/135

15 Bar Facing Burpees

10 Overhead Squats 95/135

5 HSPU

 

2:30 pm    WOD #3: 10 min AMRAP

 

15 Pull Ups

10 "Show Hands" Push Ups

5 Pistols/Leg

 

3: 30 pm    WOD #4: 15 min AMRAP

 

30 Double Unders

10 Toes to Bar

5 Power Snatches 80/115

 

Who is invited? BTB members who either have, or plan to, compete in some athletic event in 2012. Doesn't matter if you're planning for a wife-carrying race, the Peachtree, running from zombies, or the CrossFit Open. Any athlete on Team BTB should have sufficient self-awareness and good sense to be able to see the WODs above and scale as/if needed. 

 

I know of a BTB member who'd really like to be a part of this. Can he/she come? Feel free to forward this e-mail to him/her, assuming that person fits the criteria listed above.

 

What if I can't do muscle-ups/cleans/snatches/wall balls as Rx above?You are welcome to scale any and/or all of the WODs above as you deem necessary.

 

I've got errands to run/basketball to watch on Saturday afternoon. Can I do one/two/three of the WODs rather than all four? You may participate in as many or as few WODs as you like that day. No RSVP is necessary. The WODs will start on-time, and you are encouraged to give yourself enough time to arrive, warm-up, etc. for whichever WODs you plan to complete.

 

What if there aren't enough rings/barbells/medicine balls for everybody? First-come, first-in for the WOD. If needed, we'll run a second heat (starting 10 min after the listed WOD time above) so all can participate.

 

Can my dog/spouse/child/roommate come to watch? Sure, providing that your guest is well-behaved and won't be a safety risk to others, and you're willing to interrupt your WOD if need be to keep an eye on your guest. :-)

 

Ndiya Nkongho, Ph.D., P.C.  

With a running clock BOTH partners simultaneously complete:

1st minute:

1 Push Press (105# / 65#)

1 Burpee

2nd Minute:

2 Push Presses (125# / 85#)

2 Burpees

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.

Score in Points:

(eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points])

 

REST 5-7 minutes for recovery.

 

PART 2

6 Rounds for Time:

5 Squat Cleans (125# / 85#)

10 Pull-ups

200m Run

Partners will alternate rounds (eg. one does round while other rests.This should allow for an all out effort in each round. 

Hat tip to Rosemary, Kelly H, Karyn C, Mandy R and Laura S for all setting a sweet PR at the Erg Sprints this past weekend. Pictured is Drew M's award for winning her division.