Nick Gecsy

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.

Friday, August 26th 2016

Love Birds Michael and Emily

Love Birds
Michael and Emily

“TANK TOP FRIDAY”

“Amazon”

Ascending Ladder for 8 Minutes:
3 Power Snatch (115/80), 3 Toes to Bar
6 Power Snatch (115/80), 6 Toes to Bar
9 Power Snatch (115/80), 9 Toes to Bar
12 Power Snatch (115/80), 12 Toes to Bar
Continue adding (3) repetitions to each movement until time is reached.

Comp Training
2017 Open Prep

1.Strength
6×4 Back Squats, across

2.Gymnastics Conditioning
5×50′ Handstand Walk

Box Brief

Hip Hop Dance Class – TONIGHT
Ponce: 7:30 pm – $5 per person “Cash”
BYOB

Thursday, August 25th 2016

Petra

Petra

“Wings”
5 Rounds For Time:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)

Comp Training
2017 Open Prep

Rest Day

Box Brief

Double-Unders…..For most of us It’s a Love Hate relationship!

Who’s interested in becoming better at Dubs? Ask and you shall
receive….JumpNrope will be visiting BTB Buckhead on Saturday,
September 24th, from 10a-12p for their Double Under Seminar.
Limited number of slots are available, so hurry and reserve your spot.
Price for the seminar is $45.
Click Here for more details.

Wednesday, August 24th 2016

Happy!!!

Happy!!!

“Weightlifting Wednesday”

Floor Press or Bench Press
3×5 – Warm Up Sets: Build up to working set
3×5 – Working Sets: Heaviest Possible
*After every “working set” preform
50 Sit-Ups, 50 Weighted Sit-Ups, or 25 GHD Sit-Ups
*Rest As needed between sets

-then-

AMRAP in 12min of:
10 Push Press (115/80)
15 Box Jumps (24/20)

Comp Training
2017 Open Prep

1. Strength Conditioning
4×8 unbroken Cleans, climbing – rest as needed

2. Strength Conditioning
5RFT:
5 Front Squats – you choose the weight
5 Weighted Pull ups – you choose the weight
5 Weighted Ring Dips – you choose the weight

Box Brief

Double-Unders…..For most of us It’s a Love Hate relationship!

Who’s interested in becoming better at Dubs? Ask and you shall
receive….JumpNrope will be visiting BTB Buckhead on Saturday,
September 24th, from 10a-12p for their Double Under Seminar.
Limited number of slots are available, so hurry and reserve your spot.
Price for the seminar is $45.
Click Here for more details.

Tuesday, August 23rd 2016

Ed

Ed

“Three Times a Lady”
3 Rounds:
60 Double-Unders
30 Calorie Row
15 Deadlifts (245/165)

Comp Training
2017 Open Prep

Strength Accessory
A. 3×6 Back Rack Bulgarian Split Squats
B. 3×20 Weighted Sit ups (feet anchored)
C. 3×6 Single leg Front Rack Step ups

Box Brief

Kill Cliff 
We have started selling Kill Cliff at the Buckhead gym.
You can purchase by the Can or 4pk.
Recovery $3 can or $11 4pk
Cold Brew $4 can or $14 4pk

Sign Up sheet is located by the Kill Cliff Fridge
Ask a coach for help

Ponce your Kill Cliff set up is coming soon

Kill Cliff

Kill Cliff

Monday, August 22nd 2016

Sully

Sully

“Tootsy Roll”
For Time:
15 Overhead Squats, 15 Chest to Bar Pull-ups
15 Squat Snatches, 15 Chest to Bar Pull-Ups
15 Front Squats, 15 Chest to Bar Pull-Ups
15 Squat Cleans, 15 Chest to Bar Pull-Ups
*Rx – 95/65
*Mod C2B: – Pull-Ups

Comp Training
2017 Open Prep

With a running clock…
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat

Sunday, August 21st 2016

Kerry

Kerry

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

3 Rounds:
15/10 Calorie Row, 15 Abmat Sit-Ups
15/10 Calorie Row, 20 Hip Extensions
15/10 Calorie Row, 25 Flutter Kicks
15/10 Calorie Row, 30 Banded Good Mornings

Saturday, August 20th 2016

Coach Taylor

Coach Taylor

“Adirondack”

21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbbell Thrusters (50’s/35’s)
400 Meter Run after each Round

*No DB’s available grab two KB’s

Comp Training
2017 Open Prep

1. Clean and Jerk
1 Power Clean + 3 Front Squats + 1 Jerk

2. Gymnastics Conditioning
4 RFT: 20 unbroken C2B pull ups,
rest as little as possible between sets

Box Brief

NEW BTB Tees/Tanks
Pre-sale now through Monday Aug 22nd.
Mens Tri-Blend Tee, Unisex Tank, Ladies Racerback Tank
$25 each – email Nick with your sizes.
Next Level Apparel
Click here to see Size Charts

New BTB Tees and Tanks

New BTB Tees and Tanks

Friday, August 19th 2016

Tank Top FriYay!

Tank Top FriYay!

“Onesies”
Athletes choose (1) from each section:

1) 1-Rep Squat Test
Front Squat, Back Squat, or Overhead Squat

2) Gymnastics Test
Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups

3) Conditioning Test
500m Row for Time

Comp Training
2017 Open Prep

Conditioning
1 RFT:
30 Power Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Row

Box Brief

Buckhead Morning Classes
Moving forward please do not park behind the Dental Spa
during the 6&7 am classes Tues-Friday. The owner isn’t very happy with us.
Thank You!

NEW BTB Tees/Tanks
Pre-sale now through Monday Aug 22nd.
Mens Tri-Blend Tee, Unisex Tank, Ladies Racerback Tank
$25 each – email Nick with your sizes.
Next Level Apparel
Click here to see Size Charts

 

Thursday, August 18th 2016

Friendship!

Friendship!

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

“Double Pump”

Teams of 2 – AMRAP 20:
1 Calorie Row, 1 Burpee Box Jump (24″/20″)
2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Calorie Row, 3 Burpee Box Jump (24″/20″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and
tags it back to Partner 2 for the same.
Continue completing full rounds and
adding (1) repetition to each movement until time is called.

Comp Training
2017 Open Prep

Rest Day

Box Brief

NEW BTB Tees/Tanks
Pre-sale now through Monday Aug 22nd.
Mens Tri-Blend Tee, Unisex Tank, Ladies Racerback Tank
$25 each – email Nick with your sizes.
Next Level Apparel
Click here to see Size Charts

New BTB Tees and Tanks

New BTB Tees and Tanks