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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. 

Tuesday
Jul152014

Snatch + Conditioning


Barbell Work

10 mins to work to a 3 rep max snatch.   This is not necessarily touch-and-go, but you must reset quickly after the drop.  

After you find your 3 rep max snatch, complete 1X3@95%, 1X3@90%, resting 90 sec in between sets.   

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 Power Snatch 115/80
5 Burpee Box Jumps 24/20

 

Notes:  Pistols cause so many of us grief!  Have faith in pistols.  Not only do they make your booty look oh so fine, they are a great way to improve your balance and hip control.  Good pistol demo.  Good pistol modification.  Be sure to work with your trainer on a modification suitable for your fitness needs.  

 

CONGRATULATIONS COACH PATRICK ON YOUR RECENT CHANGE OF COMMAND

For those that don't know, Coach Patrick is actively serving as a Captain in the U.S. Army National Guard. This past weekend CPT Taylor took over as Company Commander at his National Guard Unit in Alabama. 

 

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

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

Hey everyone. So sorry to bother everyone bit I made a mistake.  Somehow I attached last weeks menu to this weeks email.  Below is the "CORRECT" menu for this coming week.  Again, I apologize for the confusion.  Thanks.

 

Paleo Meals - Delivery on Monday, July 21st

 

-Roasted Spaghetti Squash

Paleo Meatballs and Marinara

 

-Spicy Blackened Salmon

Grilled Asparagus w/ Lemon

Mashed Honey Sweet Potatoes

 

-Chipolte Glazed Pork Chop

Spicy Braised Collard Greens

Balsamic Steamed Carrots

 

-Thai Spiced Turkey Burger

Garlic Roasted Broccoli

Marinated Tomato, Cucumber and Red Onion Salad

 

-Jerk Roasted Chicken (Dark Meat) 

Fire Roasted Whole Okra

Cajun Roasted Cauliflower

 

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 16th. 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
Jul142014

Squat Series and Fun Stuff  

Strength
1) Back Squat: 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%, rest 90 sec between sets

2) Front Squat: 1X5@70%, 2X5@75%, rest 90 sec between sets
 

Conditioning

For time:
5 Muscle-Ups or 15 C2B Pull-Ups
15 Hang Clean to Thrusters 135/95
20 Split Jumps
20 Box Jumps 30/24
10 Hang Clean to Thrusters 135/95
20 Split Jumps
15 Box Jumps 30/24
5 Hang Clean to Thrusters 135/95
20 Split Jumps
10 Box Jumps 30/24
5 Muscle-Ups or 15 C2B Pull-Ups

Never done a hang clean to thruster?  Look here.

Sunday
Jul132014

Monday Monday  

Barbell Work

10 mins to work to a 3 rep max clean.  This is not necessarily touch-and-go, but you must reset quickly after the drop.  

After you find your 3 rep max clean, complete 1X3@95%, 1X3@90%, resting 90 sec in between sets.    

Conditioning

For time:

100 KB Swings 53/35                                                                                                                                               50 Thrusters 45/35                                                                                                                                                 30 Pull-ups

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.

Your BTB Social Calendar

Week One of the Atlanta Affiliate League is in the books!  Look at all these handsome mugs who came to cheer on our BTBers.  Join us again on Saturday - rumor has it Week Two wods are particularly nasty.


Options

Friday
Jul112014

7/12/2014: "Fight Gone Bad"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/15 pound ball, 10 ft target. (Reps) 
Sumo deadlift high-pull 75/55 pounds (Reps) 
Box Jump 20" box (Reps) 
Push-press 75/55 pounds (Reps) 
Row (Calories)
Rest 1 Minute

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

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'sin 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!


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