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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
Jan162015

1/17/2015 Mental Toughness

Run

9-15-21

Deadlifts 225/155

Toes to bar

Wallballs 20/14

Run

 

Thursday
Jan152015

1/16/2015 Tabata What!

Tabata Style = :20 sec of work, :10 sec rest

8 Rounds of the following:
Sumo Deadlift High Pull 115/85
Sit-Ups
Box Jumps 24/20
Burpees
Slam Balls - 25/15 or go heavy

Rest 1 minute in between rounds.

Notes: 1 round equals all 5 movements in the tabata style of :20 on, :10 off.  You will transition to the next movement during the :10 of rest until all 5 are completed.  Then rest 1 minute.

Announcements!
2015 BTB Babies!!!
Jackson Alexander Small was born Tuesday, January 13 at 4:20 PM.  He weighed 6 pounds 10 ounces and is already training for the CrossFit games!  Congrats to Alex and Elizabeth Small!!
 
2015 BTB 45 Day Nutrition Challenge 
Deadline to sign up this Saturday 1/17 only 5 spots remain.
Learn how to "eat clean" to lose body fat and gain lean muscle mass program starts 1/17.

Sign up HERE.  Click on “On Location,” then "Sign Up Now" (in red) under the Nutrition Challenge!

Fun Things!  
Sign up for one or all of these awesome clinics!

  • Danny Matta will be at Ponce on Wed. Jan 21st at 7:30PM for some squat and hip therapy. - $10
  • Coach Ndiya will be hosting an Olympic Lifting Clinic at Ponce on Sat. Jan 17th at 1PM to work on Snatch and Clean/Jerk technique. - Free Class
  • Coach Taylor will be hosting another Rowing Clinic at Ponce on Sun. Jan 18th at 1PM to help folks dial in their rowing technique. - Free Class
Wednesday
Jan142015

1/15/2014 Clean and Jerk + Benchmark "Annie"

Notes on Wendler Cycle 1
To find your “Working” 1RM, take your most current 1RM and multiply it by .9 which will give you your “Working” 1RM. All percentages below are based on your “Working” 1RM. You'll need this number for the next couple months strength portion.  If you don't have a 1RM clean and jerk, today will be your day to find it.

Wendler Week 1: Clean and Jerk - (based on 90% of your 1RM)
*Very Important* The goal today is good technique over high weight.  Once your technique is solid, the weight will come.  If your technique breaks today, don't add more weight for the sake of it.  Stay at that weight until your form is perfect!  Technique first!

25 ish minutes to complete the following
Warm Up Sets: 3 sets of 1 leading into your first working set.  30 sec rest in-between sets
Working Sets: 3x65%, 3x75%, 5x85%
Notes:  Working sets: after you perform the first rep, safely drop the weight and get back on the bar. NO rest until the set is complete.

"Annie"
50-40-30-20-10
Double Unders (3:1 singles)
Sit-Ups

Announcements!
2015 BTB 45 Day Nutrition Challenge
 
Sign up HERE.  Click on “On Location,” then "Sign Up Now" (in red) under the Nutrition Challenge!

Fun Things!  
Sign up for one or all of these awesome clinics!

  • Danny Matta will be at Ponce on Wed. Jan 21st at 7:30PM for some squat and hip therapy. - $10
  • Coach Ndiya will be hosting an Olympic Lifting Clinic at Ponce on Sat. Jan 17th at 1PM to work on Snatch and Clean/Jerk technique. - Free Class
  • Coach Taylor will be hosting another Rowing Clinic at Ponce on Sun. Jan 18th at 1PM to help folks dial in their rowing technique. - Free Class
Tuesday
Jan132015

1/14/2015 Work Wednesday

For Time

100 1 arm KB GTO 53/35
75 Box Jumps 24/20
50 Burpee 6" Touch (see notes)
25 Ring Dips

Notes: KB GTO - be sure to do equal reps on each arm for 100 total reps.  Burpee 6" Touch - Find a target 6" above your standing max reach. You can use a pull-up bar or one of  the rings as your target.  Rings are typically easier to adjust for height.  Make sure you touch every time or it's a no rep!

Announcements!
2015 BTB 45 Day Nutrition Challenge
 
Sign up HERE.  Click on “On Location,” then "Sign Up Now" (in red) under the Nutrition Challenge!

Fun Things!  
Sign up for one or all of these awesome clinics!

  • Danny Matta will be at Ponce on Wed. Jan 21st at 7:30PM for some squat and hip therapy. - $10
  • Coach Ndiya will be hosting an Olympic Lifting Clinic at Ponce on Sat. Jan 17th at 1PM to work on Snatch and Clean/Jerk technique. - Free Class
  • Coach Taylor will be hosting another Rowing Clinic at Ponce on Sun. Jan 18th at 1PM to help folks dial in their rowing technique. - Free Class

Good morning everyone. Below is the new menu for next week.  Don't forget to include your CF affiliate in your order.   Thanks so much and have a great week!!

Paleo Meals - Delivery on Monday. Jan. 19th

 

-Cajun Roasted Chicken (Dark Meat)

Garlic Green Beans

Honey Roasted Sweet Potatoes

 

-Slow Smoked BBQ Beef Brisket

Tangy Braised Collard Greens

Honey Glazed Carrots

 

-Blackened Tilapia

Sautéed Zucchini

Garlic and Her Roasted Tomatoes

 

-Overnight Braised Pot Roast

 Creamy Cauliflower Puree 

 

-Herb Crusted Pork Chop 

Whole Roasted Okra

Chili Spiced Eggplant


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, Jan. 14th. 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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