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    BTB Endurance Resources
    Endurance Program Details

    BTB Endurance classes are included as a part of the regular BTB membership as an additional class offering. If you are not a BTB member, you are more than welcome to attend our Endurance training sessions as a compliment to any strength & conditoining you may be doing on your own. You can purchase individual classes and get scheduled on our self service website. 

    Class Schedule:
    Our normal Endurance class schedule is listed out below. This schedule can change at any time, so be sure to check out the BTB Gym Schedules page for any updates or cancellations. 

    BTB Ponce:
    Mondays 6:00 AM
    Tuesdays 6:30 PM
    Wednesdays 6:00 AM
    Thursdays 6:30 PM
    BTB Buckhead:
    Mondays 6:30 PM
    Thursdays 6:30 PM 

    Any changes or cancellations due to inclimite weather wil be posted by 5:30 AM or 6:00 PM, accordingly, on the BTB Endurance Blog and updated on the gym schedules. 
     


    BTB Endurance is a revolutionary training program which shifts the paradigm for endurance event training. Our program is based on the CrossFit Endurance (CFE) protocol, which takes the stance that stamina is the foundation of endurance. We contend that the best way to train for an endurance sport is to limit an athlete's exposure to long, slow, distance training while focusing on short, intense anaerobic workouts; therefore enabling the athlete to remain functionally competent in other areas of fitness and excel in the endurance sport of choice. 

    Monday
    May202013

    10 Best Mobility WODs for Runners: #2

    DateMonday, May 20, 2013 at 3:53PM

    Quads or Spine? This week's MWOD is about" prepping the Anterior Chain Tissues (Quads/Front Wheel Drive Bits) to get ready for any kind of looming quad destruction. In this case, we are talking about any high volume movement (trail running) where an upright torso has to be chosen over a more body forward-leaning (hamstring/posterior chain) type position. The trunk is always going to fail first. Your body knows this and will triage accordingly..."
     

    BTB Endurance Programming: Week of May 19
    Monday 6:30 PM @ Buck:  Repeat 1:00 on,1:00 off, until form/pace deteriorates
    Tuesday 6:30 PM @ Ponce: Repeat 6:00 on, 3:00 off, until form/pace deteriorates
    Tempo, on your own: 10k @ 85% 10k TT pace. Don't have a 10K TT, make this your week for an all out, max effort 10K Time Trial! 

    AuthorErin |
    Monday
    May132013

    10 Best Mobility Exercises for Runners: #1

    DateMonday, May 13, 2013 at 9:50AM
    Unglue Your Sticks! Check out the video below. Think movement instead of standard, static trigger point mashing. Remember, it’s the movements and end range positions of movement that should guide how you treat yourself.


    BTB Programming: Week of May 12
    Monday 6:30 PM @ Buck: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio
    Tuesday 6:30 PM @ Ponce: 2 rounds 8 x 20:10 hill sprints. Recover 4 minutes between rounds.
    Tempo/TTT on your own: 3M @ 90% 5k TT pace. Don't have a 5K TT? Do that instead. 
    AuthorErin |
    Sunday
    May052013

    Jump Rope Skill Transfer for Endurance: Part IV

    DateSunday, May 5, 2013 at 9:10PM

    Part four of the four part series. Haven't been following along? Check out the past few weeks' posts to see what it's all about.


    BTB Endurance Programming: Week of May 5

    Monday 6:30 PM @ Buck: Repeat 100m, recover 2:00, until form/pace deteriorates. Aim for 10 - 12
    Tuesday 6:30 PM @ Ponce:  Repeat 800m, recover 4:00, until form/pace deteriorates. Aim for 5 +
    Tempo Run on your own: 1 mile TT. Yep. That's it. One mile, everything you've got. 3-2-1-Go! 

     

    AuthorErin |
    Monday
    Apr292013

    Jump Rope Skill Transfer for Endurance: Part III

    DateMonday, April 29, 2013 at 8:56AM

    Part three of the series - we're getting fancy, y'all!


    The remainder Spring & Summer Endurance schedule will be two days a week - Mondays at Buckhead and Tuesdays at Ponce. Each location will alternate short intervals & long intervals per week so that athletes have the opportunity to do each in a group setting. The Tempo workout will be programmed to do on your own as it has in the past. As a reminder, if training for an event, the prescribed plan is one short and one long interval per week and the tempo run, in addition to your 3:1 work in the gym. 

    BTB Endurance Programming: Week of April 28
    Monday, 6:30 PM @ Buck: 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on
    Tuesday, 6:30 PM @ Ponce: Repeat :30 on, :30 off until form/pace deteriorates. Aim for 10 rounds.
    Tempo, on your own:  5M @ 80% 5k TT pace

    AuthorErin |
    Sunday
    Apr142013

    Jump Rope Skill Transfer for Endurance: Part II

    DateSunday, April 14, 2013 at 4:00PM

    We mean it. This stuff really helps!

    BTB Endurance Programming: Week of April 14

    Monday 6:30 PM @ Buck: Hill Tabata 20 on / :10 off x 8 Rounds, recover 4 minutes and repeat
    Tuesday 6:30 PM @ Ponce: Repeat 7:00 on, 7:00 off, until form/pace deteriorates
    Wednesday 6:00 AM @ Ponce: Repeat 7:00 on, 7:00 off, until form/pace deteriorates
    On your own: 5M TT 

    **Scheduling note: Mondady 6AM Ponce classes will resume after Memorial Day.** 

     

    AuthorErin |
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