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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
Jul092014

7/10/2014: Rows & Deads + Tabata Abs

 

3 Rounds For Time of:
500m Row
10 Deadlifts - 1.5 x bodyweight

Notes: Run this in heats.

*Rest a few minutes

-then-

4 Rounds of TABATA Abs - (20 sec on, 10 sec off)
Sit-Ups
Slam-Balls - heaviest possible
Flutter Kicks


Notes: Each round consists of sit-ups, slam-balls, & flutter kicks

 

Your Upcoming BTB Social Calendar

Atlanta Affiliate League - BTB Ponce is competing in this summer's Atlanta Affiliate League!  Come watch and cheer on your wodmates as they compete this Saturday, July 12th from 12:30pm to 2:30pm at CrossFit Rx!  Make a sign...paint your face...all forms of fanfoolery endorsed.

World Cup - World Cup Finals this Sunday at 3:00 PM!  Join your fellow BTB futbol enthusiasists at Noni's in Edgewood.  Get there early for primo seating and to chat up the handsome and debonair Noni's owner (and fellow BTBer!) Matt R.  Noni's is grilling up delicious sausages and serving them with sauerkraut and mustard sauce for the Germans or chimichurri for the Argentines.  Noni's is also running a special on 20 oz Weihenstephaner.  Come one, come all!

  

Tuesday
Jul082014

7/9/2014: Clean & Jerk + Conditioning


Barbell Work

Pause Clean (3 count pause @ knee) + Jerk
: 5X2+1 – work to a heavy (but perfect) double for the day

*Notes: This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:
50 KB Swings 53/35
50 Double-Unders - 3:1 (count DU attempts)
25 V-Ups

All out effort on the first round. Note each round time.

DON'T FORGET ORDERS FOR PREMADE MEALS BY EVERBEST FOODS ARE DUE BY MINDNIGHT TONIGHT.  

Besure to email Max at maxmiller.760@gmail.com with your order and what BTB location you want your meals dropped off. 

 

Hey everyone. Below is the new menu for next week. Don't forget to include your CrossFit affiliate in your orders.  There are a few new items this week so I hope you enjoy them.  Also, we have added an "email signup" tab on our Facebook page so that it is easier for people to sign up.  If you ever hear of anyone that wants to receive the email you can direct them there.  Thanks again to everyone for the awesome support and I hope you have a great week!

 

Paleo Meals - Delivery on Monday, July 14th

 

-Southern Style Paleo Meatloaf

Creamy Cauliflower Mash

Garlic and Herb Zoodles

 

-Slow Smoked BBQ Pulled Pork

Sweet Potato “Fries”

Tangy Braised Red Cabbage

 

-Tequila Lime Grilled Chicken Breast

Roasted Garlic Mushrooms

Chili Spiced Sautéed Yellow Squash

 

-Thai Coconut Amberjack (Fish)

Garlic Green Beans

Fire Roasted Parsnips

 

-Paleo Sheppard's Pie 

 

Sweets

Paleo Double Fudge Brownies - 2.00 Each

 

Snacks

Paleo Apple and Roasted Red Pepper Chicken Salad - 7.00/Each (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, July 9th. 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.

Monday
Jul072014

7/8/2014: Back Squat & Front Squat + Conditioning


Strength

1) Back Squat:
1X8@70%, 1X6@75%, 1X4@80% of your 1RM BS, Rest 90 sec

2) Front Squat: 3X5@70% of your 1RM FS,  rest 90 sec

Notes: Percentages are based off your most recent 1 rep max back and front squat. 

Conditioning

4 rounds of:
:45 ME Muscle Ups or C2B Pull Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME Split Jumps
:15 Rest

 

Sunday
Jul062014

7/7/2014: Pause Snatch + Conditioning

Barbell Work

Pause Snatch
(3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day

Conditioning

4 rounds of:
400m Run (all out)
ME UB HSPU

Rest
 1 minutes between rounds

Notes:
If your newer or trying to improve your HSPU.  Use one of the modification or do Strict Dumbbell Press.

DON'T FORGET CLASS SCHEDULE AND TIME CHANGES GO IN EFFECT STARTING THIS WEEK.

PONCE

Edurance - Tues and Thur at 6 AM - Check endurance blog for details 
Open Gym - Tues and Thur 8:30-9 PM

BUCKHEAD - New Weekend Hours

Saturday
- 9 & 10 AM Class, 10 AM - Yoga - 11 AM Free CrossFit Open house
Sunday - 10 AM Kettlebell Conditioning, 11-12 - Open Gym

FAT VAN'S BACK - July 19th from 9 am to 12 pm at Ponce
Price: $25 cash or check
Sign up sheet will be up tomorrow at Ponce.  He takes walk ups. Don't worry if you didnt sign up.


 

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