Nick Gecsy

Saturday, September 4th 2016

Group Squat

Group Squat

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

3 Rounds, Not for Time:
10 Dumbbell Bent Over Row
10 Dumbbell Strict Press
10 Dumbbell Stiff Legged Deadlift
Rest 2:00 Between Rounds. Use different weights for each movement.
Cashout
4 Sets of 25/18 Calorie Row
Rest 1:00 between sets.

Saturday, September 3rd 2016

Coach James

Coach James

“Mountain Man”
30 Power Snatches (75/55)
600m Run
60 Thrusters (75/55)
600m Run
30 Power Snatches (75/55)

Comp Training
2017 Open Prep

1. Clean
5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk
5 sets of: 2 Front Squats + 1 Split Jerk

Box Brief

No Classes on Monday, September 5th
in observance of Labor Day

Friday, September 2nd 2016

Jesssie

Jesssie

“Diane”
21-15-9:
Deadlifts (225/155)
Handstand Pushups

Comp Training
2017 Open Prep

1. Conditioning
21-15-9
TTB
Row For Calories

2. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders

Thursday, September 1st 2016

BrOmar

BrOmar

Today is Bring a Friend Day! All classes are free to try!

“Mano y Mano”

Class divides into 2 Teams:
3 Rounds:
Team 1 – 600m Run (25/20l bs)
Team 2 – Max Calorie Row
*Run – 25/20 slam ball or med ball

*While Team 1 is completing the 600m run, Team 2
is accumulating as many calories as possible on the rowers(s).
*When Team 1 completes the run, the teams switch stations.
*Score is the total amount of calories accumulated across the 3 rounds.

Comp Training
2017 Open Prep

Rest Day

Wednesday, August 31st 2016

Yes! Weightlifting Wednesday!!!

Yes! Weightlifting Wednesday!!!

“Weightlifting Wednesday”

Teams of 3:

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Comp Training
2017 Open Prep

Gymnastic Pull Conditioning
For time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping C2B Pull ups
Rest 1 minute after completing each set of 20.

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Labor Day
BTB will be Closed on Monday, September 5th

Tuesday, August 30th 2016

April

April

“Pirate’s Booty”
On the Minute x 21 mins:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)

Comp Training
2017 Open Prep

Midline Conditioning
3 Giant Sets of:
30 GHDSU or Weighted Sit-Ups (25/20)
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from
movement to movement. After completing the cycle
rest 2-3 mins before starting the cycle again.

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Labor Day
BTB will be Closed on Monday, September 5th

Monday, August 29th 2016

I bet Zeus could have lifted more!

I bet Zeus could have lifted more!

“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Comp Training
2017 Open Prep

1. Snatch
work up to a heavy single Halting Squat Snatch
(Pause below knees for 2 seconds)

2. Back Squat
3×6 Across

Box Brief

Bring A Friend Day
Thursday, September 1st and 18th
-All Classes are Free

Sunday, August 28th 2016

Ashleigh

Ashleigh

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

For Time:
1,000 Meter Row
20 Strict Pull-Ups
200 Meter Empty Sled Push or Sled Pull (+90lbs)
20 Strict Pull-Ups
1,000 Meter Row

Box Brief

No Betties class on Monday (only) at 9am moving forward.
If anything changes we will let you know.

Saturday, August 27th 2016

"Helton"

“Helton”

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (53/35)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga.,
assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla.,
was killed September 8th, 2009, while on a mission near Baghdad, Iraq,
when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy Helton.

Comp Training
2017 Open Prep
1. Clean
5×2 Halting Squat Cleans
* (pause at the knee for 2 seconds,
drop each rep from the top)

2. Jerk
Work up to a heavy Push Jerk + Split Jerk
* From Rack

Community Announcement

Welcome Kacey & Tony Millard

Welcome Kacey & Tony Millard

BTB Family,

We would like to take a moment to announce and welcome the newest member of our BTB coaching staff and family, Kacey Millard. Kacey and her husband Tony, moved to Atlanta from Chicago where they first got involved with CrossFit in 2011.
Kacey brings a wealth of knowledge, skill, personality, enthusiasm, and love for the sport to our community. We are beyond thrilled to have her as our new Assistant Director of Operations and Head Trainer. Please introduce yourself and help us give them a warm BTB welcome.

Kacey tell us a little bit about yourself?

I was born and raised in Nashville, TN, went to school here in Atlanta at Emory, and then got a job in the corporate world in Chicago (go Cubs). I met my husband Tony, who is a native Chicagoan, in the Windy City and his job brought me back to Atlanta last summer. We are slightly obsessed with our 3 year old dog, Kuma, who’s name may or may not be inspired by a burger restaurant in Chicago.

Three part question:
How long have you been CrossFitting?, How did you get started?, Where was your first gym?

I was a pretty active kid, always playing sports, and post college became a treadmill junkie at a globo gym. After a couple of very painful injuries and general boredom, I heard about crossfit through a friend in 2011. CrossFit was still a relatively new thing, and looking at gyms close to me, I was so confused about what it was! I didn’t understand how people did CrossFit instead of going to a “real gym”. Eventually both Tony and I signed up for an intro session together at CrossFit Chicago, and from there I was hooked! I joined the next day and haven’t been back to a globo gym since. When I started CrossFit I couldn’t do push ups from my toes, and unassisted pull-ups were out of the question. I thought I was “strong” then, so it is very cool to reflect back on where I was physically 5+ years ago.

How long have you been coaching CrossFit and how did you get started?

I started helping out around my box in Chicago about a year after I started crossfitting while continuing to work my accounting and finance job. I learned how much I loved working with members and how satisfying it was to give others some of the happiness that crossfit had given to me. After year of coaching, my home box needed some full-time coaching staff, so I jumped at the opportunity to leave the corporate world and haven’t looked back since.

What is your favorite part about coaching?

I love seeing non-physical transformations in people. There’s nothing better than someone gaining confidence and mental strength inside the gym and then getting to see that apply to their lives in a positive way outside the gym.

What is your favorite wod and why?
Air force WOD
For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

4 Burpees on the minute, every minute until the reps are completed.
This workout is a controlled sprint with chaos and I love it!

Whats your favorite and least favorite movements?

Favorite: Snatches, pull-ups, and burpees
Least favorite: Deadlifts and Handstand pushups. UGH!

What is your favorite thing to do outside of coaching and CrossFit?

I love to cook. My mom cooked a ton growing up, and my brother is now a chef in Chicago (hit me up for recommendations if you are visiting the area). I cook often and Tony and I love to try new restaurants around town, and especially when we travel. I have tons of healthy recipes and have a big interest in nutrition if anyone wants to chat about it!

So everyone (i.e. the class) loves to play DJ during classes. What is your favorite music to listen to while working out?

I love classic rock and country music. Those aren’t always the best genres to workout to though. I’ll usually put on some top hits and go. Once I start working out, I don’t pay too much attention to the music.