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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. 

Friday
Dec052014

12/06/2014 Partner WOD Saturday

In Teams of 2 with a Running Clock:
30 - 20 - 10:
Row for Calories
Lateral Barbell
Burpees
30 - 20 - 10
Power Snatch 95/65
Toes to Bar
30 - 20 - 10
Thruster 95/65
200 Meter Run (both)

Announcements!
Century Club TONIGHT

BTB Ponce at 6 PM, with the Century Club beginning at 7 PM sharp.  BTB will provide a couple kegs and some nomalicious BBQ.  Please bring a side dish!  If you're not a beer drinker feel free to bring your beverage of choice.  If you're not a drinker, that's ok! Still come, hang out, and enjoy the holiday party. WE WILL HAVE A TV UP SO WE CAN WATCH THE FOOTBALL GAMES.

BTB BAMFs
If you're looking to pregame some Century Club action today, stop by either CrossFit Garage at 830AM to watch Nikki and James (She Helped Me Get My Muscle Up) tackle the X's and Ys Competition or Venture CrossFit at 130PM to see Patrick, Marydale, Maxi, and Kate (Thicker Than A Snicker) get their Foursome on!

Thursday
Dec042014

12/05/2014 Wendler Cycle 3 + Wallballs A Go-Go

Wendler Cycle 3 
Notes: This will be the last cycle before we start a new strength program in January. If you have been following the Wendler program since cycle 1 then you will add an additional 10 lbs on to your back squat and deadlift and 5 lbs to your shoulder press.

Cycle 1 - Based on 90% of your 1RM 
Cycle 2 - Based on 90% of your (1RM + 10 for BS/DL or 5 lbs for SP)
Cycle 3 - Based on 90% of your {(1RM + cycle 2 lbs) plus an additional 10 lbs for BS/DL and 5 lbs for SP}

Wendler Cycle 3, Week 1: Deadlift - Add an additional 10 lbs on to cycle 2 weight.
Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x65%, 5 75%, 5+ x 85% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set" Notes: If you didn't complete all of Cycle 2 you won't be adding an extra 5 or 10 lbs during cycle 3.

Conditioning
For Time
800m Run
75 WallBalls 20/14
800m Run

Announcements!
Century Club Tomorrow!
BTB Ponce at 6 PM, with the Century Club beginning at 7 PM sharp.  BTB will provide a couple kegs and some nomalicious BBQ.  Please bring a side dish!  If you're not a beer drinker feel free to bring your beverage of choice.  If you're not a drinker, that's ok! Still come, hang out, and enjoy the holiday party. 

BTB BAMFs
If you're looking to pregame some Century Club action tomorrow, stop by either CrossFit Garage at 830AM to watch Nikki and James (She Helped Me Get My Muscle Up) tackle the X's and Ys Competition or Venture CrossFit at 130PM to see Patrick, Marydale, Maxi, and Kate (Thicker Than A Snicker) get their Foursome on!

Wednesday
Dec032014

12/04/2014 Wendler Cycle 3 + 21 -15 - 9

Wendler Cycle 3 
Notes: This will be the last cycle before we start a new strength program in January. If you have been following the Wendler program since cycle 1 then you will add an additional 10 lbs on to your back squat and deadlift and 5 lbs to your shoulder press.

Cycle 1 - Based on 90% of your 1RM 
Cycle 2 - Based on 90% of your (1RM + 10 for BS/DL or 5 lbs for SP)
Cycle 3 - Based on 90% of your {(1RM + cycle 2 lbs) plus an additional 10 lbs for BS/DL and 5 lbs for SP}

Wendler Cycle 3, Week 1: Shoulder Press - Add an additional 5 lbs on to cycle 2 weight.
Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x65%, 5 75%, 5+ x 85% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set" Notes: If you didn't complete all of Cycle 2 you won't be adding an extra 5 or 10 lbs during cycle 3.

Conditioning
21-15-9
Knees to Elbow
Good Mornings 65/45
Box Jumps 24/20

Announcements!
Dogs...
I am sad to say, our gym policy regarding furry friends going forth is that BTB dogs will not permitted to cheer us on during workouts. We've recently had some hygiene issues stemming from some of our canine companions - until we can figure out a way to keep both humans and dogs happy, we will not be able to have dogs at the gym. We are sorry for any inconvenience this may cause.

Century Club!
Holy crap. We went back to the BTB video vault and found THIS. Check out the rig! The orange paint! It's so glorious! You know what we should do... we should make another video SATURDAY. BTB Ponce at 6 PM, with the Century Club beginning at 7 PM sharp.  BTB will provide a couple kegs and some nomalicious BBQ.  Please bring a side dish!  If you're not a beer drinker feel free to bring your beverage of choice.  If you're not a drinker, that's ok! Still come, hang out, and enjoy the holiday party.

Mobility Night with Danny Mata 
Woot! Another successful mobility evening! Danny helped folks target shoulder mobility and everyone left with a few great tips and tools to help those shoulders get better mobilized before a workout. If you couldn't make it last night, don't worry! He'll be coming back in January at both Buckhead and Ponce for squat and hip mobility. More details to come soon!
 
 
Tuesday
Dec022014

12/03/2014 Wendler Cycle 3 + Row, Burp, Run

Wendler Cycle 3
Notes: This will be the last cycle before we start a new strength program in January. If you have been following the Wendler program since cycle 1 then you will add an additional 10 lbs on to your back squat and deadlift and 5 lbs to your shoulder press.

Cycle 1 - Based on 90% of your 1RM
Cycle 2 - Based on 90% of your (1RM + 10 for BS/DL or 5 lbs for SP)
Cycle 3 - Based on 90% of your {(1RM + cycle 2 lbs) plus an additional 10 lbs for BS/DL and 5 lbs for SP}

Wendler Cycle 3, Week 1: Back Squat - Add an additional 10 lbs on to cycle 2 weight.

Warmup Sets: 5x40%, 5x50%, 5x60%
Work Sets: 5x65%, 5 75%, 5+ x 85% (plus set)
* Keep in mind all sets are in preparation for your max "Plus Set" Notes: If you didn't complete all of Cycle 2 you wont be adding an extra 5 or 10 lbs during cycle 3.

Conditioning
2 Rounds
500m Row
21 Burpees
400m Run

Announcements!
BTB Century Club Party

The BTB Holiday Century Club will be held on Saturday, December 6th, at BTB Ponce at 6 PM (with the Century Club beginning at 7 PM sharp).  BTB will provide a couple kegs and some nomalicious BBQ.  Please bring a side dish!  If you're not a beer drinker feel free to bring your beverage of choice.  If you're not a drinker, that's ok! Still come, hang out, and enjoy the holiday party.

Everbest Foods

Hello everyone. I hope everyone had a wonderful Thanksgiving.  After all of that wonderful (heavy) food, you are probably ready to get back on to the Paleo bandwagon.  The new menu for next week is below.  Don't forget, I have added a green salad to the menu that will be an option every week.  It will include a 6oz scoop of your choice of chicken or tuna salad and my homemade citrus vinaigrette. Thanks so much and have a great Thansgiving! 


Paleo Meals - Delivery on Monday. Dec. 8th

 

-Paleo Sheppard’s Pie 

 

-Creamy Dill Salmon

Balsamic Carrots

Roasted Zucchini 

 

-Pesto Grilled Chicken Breast

Grilled Asparagus w/ Lemon

Rutabaga Fries

 

-Jerk Marinated Pork Chop

Braised Collard Greens

Whole Roasted Okra

 

-Grilled Pork Tenderloin w/ Chimichurri Sauce

Roasted Brussel Sprouts w/ Bacon

Chili Spiced Parsnips


Sweets

Paleo Double Fudge Brownies - $2.00

Salad

Fresh greens,carrots,cucumber,farm egg,lemon vinaigrette,choice of 

chicken or tuna salad -$8.00

Snacks

Paleo Apple and Roasted Red Pepper Chicken Salad - $7.00 (10oz)

Pricing

Each Meal (12.00/each)

Full Week (55.00)

Just Veg (5.00/each)

Just Protein (7.50/each)

 

Email all orders to maxmiller.760@gmail.com

Orders due by Wednesday, Dec. 3rd. An invoice will be sent to you via email after your order is placed.Payment is due prior to pick-up date.

After your payment is received, your order will be available for pick-up at your CrossFit affiliate on your assigned day and time.

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