Kacey Millard

Monday, May 22nd 2017

Murph

Murph

2 Attempts at Max Unbroken Strict Pull-Ups

12 Minute EMOM:
2 Clean & Jerks (~70% of 1RM)
5 Toes to Bar

Box Brief

BTB will be participating in Memorial Day “Murph” on Monday, May 29th at both gyms. Warm up time is 8:15am and Murph will start at 9am. No other classes will be held on Monday.

Saturday, May 20th 2017

Ed

Ed

“Ed”
In loving memory of Ed Carpenter

17 Minute AMRAP:
3 Snatches (135/95)
7 Handstand Push Ups
10 Toes to Bar
1 Rope Climb

Box Brief

A Celebration of Life gathering will be held TONIGHT from 7-10pm at BTB Fitness – Poncey Highlands gym.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.

Friday, May 19th 2017

Juan

Juan

18 Minute AMRAP:

10 Push Jerks (115/75)
10 Box Jumps (24/20)
20/15 Calorie row
200m run

Box Brief

A Celebration of Life gathering will be held on Saturday, May 20th from 7-10pm at BTB Fitness – Poncey Highlands gym. In addition, BTB’s new workout “Ed” will be programmed for Saturday’s classes.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.

Thursday, May 18th 2017

Trey

Trey

For time:

21-18-15-12-9-6-3

Pistols (total, alternating)
Slam Balls (25/15)
Deadlifts (135/95)

Box Brief

A Celebration of Life gathering will be held on Saturday, May 20th from 7-10pm at BTB Fitness – Poncey Highlands gym. In addition, BTB’s new workout “Ed” will be programmed for Saturday’s classes.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.

Crossfit Thoughts With Casey Vol. 2

Patrick S.

Patrick S.

Stability in positions: The missing piece of your training

“Hey Coach, how do I get stronger?”

“Hey Coach I can’t get my muscle up”

“Hey Coach, Overhead Squats suck”

“Hey Coach, my handstand walks aren’t getting better”

As a Crossfit coach, these are questions that we hear daily. It is both a joy and a frustration to hear them. We love that individuals care about developing these skills, but often see some consistent faults in trying to correct them.

Usually, the answer that people tell themselves is “do more”. If you want to get better at pull-ups, people tell you to do more pull-ups. If you want to get a higher bench press…do more bench press. If you want to get a better overhead squat…well nobody does more overhead squats voluntarily but you get the picture. In most people’s minds, throwing volume at the problem is the quick and easy fix.

I would challenge this line of thinking and encourage you to go back to positions. Take an honest look at your pullup, squat, muscle up, overhead position, handstand hold and ask yourself whether you have try stability in that position.

Here are a couple of good tests:

Overhead Squat: Can you hold the bottom position for 90 seconds with an empty barbell overhead? Is this effortless or excrutiating?

Muscle Up: Can you hold the top AND bottom of the dip for 60 seconds on the low rings?

Handstand Walk: Can you hold a freestanding handstand for 10 seconds without moving your hand?

If you don’t have control over these positions, it makes complete sense that you are not getting stronger/better at them. Without a solid foundation/base to fall back on, it’s impossible to create improvement in power. Think of it like trying to jump as high as you can in mud/sand versus on a solid surface. Both support your feet getting off the ground, but one gives a much stronger result.

Next time you are early to the gym or staying after, work some positions. The term is time under tension. Can you hold the top and bottom of the movement for a significant amount of time without moving/shaking/falling over? If not, scale back the movement. This should be quality, light, unloaded practice. When in doubt, ask a coach for progressions! We are always happy to help.

Once you start mastering that stability, you will see the strength and technique gains you are looking for. Good luck and go work some positions.

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Wednesday, May 17th 2017

Jason

Jason

Regionals Workout #3, BTB Style

For time:
100ft Overhead Walking Lunge (45/25)
100 Double Unders
50 Wall Balls (20/14)
20 Strict Pull-ups
50 Wall Balls (20/14)
100 Double Unders
100ft Overhead Walking Lunge (45/25)

Box Brief

A Celebration of Life gathering will be held on Saturday, May 20th from 7-10pm at BTB Fitness – Poncey Highlands gym. In addition, BTB’s new workout “Ed” will be programmed for Saturday’s classes.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.

Tuesday, May 16th 2017

Handstand Pushups!

Handstand Pushups!

Today is Bring a Friend Day!

2 Rounds:
3 Minute AMRAPs at each station:

1) 200m run + 15 Push Ups
1 Minute rest
2) 20 Sit ups + 15 Burpees
1 Minute rest
3) 250m row + 100m Suitcase Carry (70/53)
1 Minute rest

Box Brief

A Celebration of Life gathering will be held on Saturday, May 20th from 7-10pm at BTB Fitness – Poncey Highlands gym. In addition, BTB’s new workout “Ed” will be programmed for Saturday’s classes.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.

Monday, May 15th 2017

Greg

Greg

3 Rounds for time:

800m run
25 Back Squats (1/2 Bodyweight)

Box Brief

Tomorrow, Tuesday 5/16, is Bring a Friend Day! All first-time visitors are free.

 

A Celebration of Life gathering will be held on Saturday, May 20th from 7-10pm at BTB Fitness – Poncey Highlands gym. In addition, BTB’s new workout “Ed” will be programmed for Saturday’s classes.

The celebration is open to all of the friends, family and co-workers of Ed Carpenter. Ed was passionate about animals, particularly his dog Buckley, and routinely supported animal rescue, adoption and welfare charities.

In lieu of flowers, please consider a donation in Ed’s name to any no kill animal shelter of your choice, the Atlanta Humane Society or the ASPCA.