Nick Gecsy

Monday, February 18th 2019

Rob R.
Oh Hi Eric!

Strength
Week 6: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 1
92.5% x 4 Reps Plus
*Rest 2+ min between Sets

Metcon 
3 Rounds for Time
500m Row
20 Box Jumps
10 Thrusters

Rx: 115/80, 24/20
Fit: 95/65, 24/20
Dyn: 65/45, 20″

Sweat
EMOM 30 minutes
Min 1: 10/8 Cal Bike
Min 2: 10 Alt DB Snatches
Min 3: 10 Russian Twist
Min 4: 10/8 Cal Bike
Min 5: 10 GTO w/ Bumper Plate
Min 6: 15 Sit-Ups

Saturday, February 16th 2019

Eva

Eva is one of the original “Nasty Girls” in CrossFit, and is also namesake of the benchmark workout “Eva”. Eva was badly injured in a plane crash last Saturday and is currently battling a long road to recovery. Today we come together as a CrossFit community to Sweat for Eva!

“Eva”
5 Rounds For Time
800m Run
30 Kettlebell Swings
30 Pull-Ups

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Complete this with a partner
Split reps up equally and run together

Friday, February 15th 2019

Matt B.

Strength
Week 5: Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

Metcon
EMOM for 12 Min
Min 1: 50 Double Unders
Min 2: 15 Slam Balls
Min 3: 10 Box Jumps

Rx: 24/20
Fit: 24/20, 50 Speed Steps or 100 Singles
Dyn: 20″, 100 Singles

Benchmark
“SWEAT”

50 SA KB Swings (Total, 53/35)
400m Run
50 SA KB Thrusters
400m Run
50 SA KB Deadlifts
400m Run
50 SA KB Clean and Jerk

Thursday, February 14th 2019

Kerry

Metcon
For Time
75/50 Cal Bike
Directly Into….
3 Rounds of
21 Chest to Bar Pull-Ups
15 Overhead Squats
9 Power Clean & Jerks

Rx: 115/80
Fit: 95/65, Pull-Ups
Dyn: 65/45, Ring Rows

CoolDown
2 min per side – 3 Position Shoulder Stretch
4 min – Foam Roll: lower back, Lats, upper back

Sweat
8 Rounds for Time
12 Single Leg Hip Bridges (total)
10 Wall Balls
8 Slam Balls
6 Pull ups
4 Burpees
200m Run

Wednesday, February 13th 2019

Wesley

Strength
Week 5: Bench Press
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

Metcon
For Time
100 Double Unders
-then-
25-20-15
Pistols
50-40-30
Sit-Ups
-then-
100 Double Unders

Annette

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

Rx: 155/105, 135/95, 115/80
Fit: 135/95, 115/80, 95/65
Dyn: 95/65 or 75/55

Sweat
EMOM 30
6 Power Cleans (medium-heavy)
10 Toes to bar
2 Box Push (gym length)
6 Cal Bike
10 Low Bear Crawl Steps (forward and backward)
2 Box Push (gym length)

Monday, February 11th 2019

Elise

Strength
Week 5: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

CrossFit Games Open 16.3
Complete AMR&Reps in 7 Min
10 Power Snatches
3 bar Muscle Ups

Rx: 75/55
Fit: 65/45, C2B Pull-Ups or Jumping C2B Pull-Ups
Dyn: 45/35, Ring Rows

Sweat
Partner AMRAP 25
A) 500m Row
B) DB Lunge for gym length and back
10 Double DB Cleans
10 Double DB Push Presses
10 DB Snatches (each arm)

Switch after partner finishes row or KB work,
whichever comes last.

Saturday, February 9th 2018

T.Rich

Hero Saturday
with a Partner
“Whitten”
5 Rounds for Time
22 KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)

– Teams of Two, Split the reps in half
– Take turns doing reps through each movement
– Run Together

Friday, February 8th 2019

Mitchell

Strength
Week 4: Bench Press
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 5
87.5% x 3
95% x 2

Metcon
“Elizabeth”
For Time
21-15-9
Cleans (Power)
Ring Dips

Rx: 135/95
Fit: 95/65, Banded dips or Box Dips
Dyn: 55/35, Push-Ups

Sweat
6 Rounds for Time|
200m Sprint
10 Toes to Bar
12 Single Leg Romanian DL (total)
14 Underhand Battle Rope Slams
16 RKBS

Welcome Coach Tyler

Coach Tyler

We’re excited to announce the newest addition to our BTB Team and Community, Coach Tyler Mckinley. You’ll see Tyler in a few classes next week and will start on the 18th.

Tell us a little bit about you?
Where do I start? My Crossfit journey started back in 2011 when I found the Men’s final heat of the Crossfit games on Youtube. This was the first year Rich Froning won, and it amazed me that someone won $250,000 for working out better than other people. From that day I was watching everything I could find that had to do with Crossfit. I have played soccer for the majority of my life. I have attended four different institutions of higher learning. While I attended the first three my focus was engineering, but sadly I was not disciplined enough to complete my degree. I had a job in the restaurant industry at the time I decided to take a break from school, so I stuck with that. I went between different restaurants until I landed a job at The Cheesecake Factory. I got my Level 1 September of 2013. A year and a half in to working at The Cheesecake Factory, I felt like I learned as much from coaching Crossfit as I could, so I decided to go back to school for my Exercise Science degree. April of 2017, I obtained my Level 2, and August of the same year I graduated. I currently hold the credential of Certified Crossfit Trainer (CCFT, CF-L3). I am very excited for this new opportunity at BTB Fitness. I am going to try my best every day to provide you all with the best service and coaching that I am capable of. I look forward to meeting everyone. Cheers!!!


– How long have you been CrossFitting?
I have been Crossfitting for around six years.

 
– What do you enjoy about coaching?
One thing I really enjoy about coaching is watching people perform movements or workouts they thought was not previously possible for them to complete. I have been saying for the past few years that what you find in a Crossfit box is nothing short than the purest form of human perseverance that I am able to come in contact with on a daily basis. 
 
– What is a fun fact about you?
I built my own PC.
 
– Favorite Workout?
Nancy
 
– Favorite Superhero?
Thanos! He is not a superhero what so ever but he is one of the best characters that has been in a movie. Deadpool is one of my favorites as well.
 
– What is your favorite thing to do outside of coaching and CrossFit?
Eating different foods or at restaurants that I haven’t been to in a while. I really enjoy going to different breweries.
 
– What is your favorite music to listen to while working out?
It fluctuates between EDM and 2000s club rap. Truth be told I listen to Christmas music during the month of December when I workout haha…