Nick Gecsy

Welcome to BTB Casey!!

Welcome Casey!

Welcome Casey!

BTB Family,
We would like to take a moment to announce and welcome the newest member of our BTB coaching staff and family, Casey Castleberry.  Casey comes to us with 3-4 years of coaching experience with a love and passion for gymnastics. It is going to be fun with two coaches on staff with the same name but a different spelling. Casey has already taken over our BTB Instagram so be on the look out for some fantastic posts, tips, shout outs, PRs, and other exciting news at BTB. We couldn’t be more excited to have him part of our fabulous community and to see what he has in store. Get ready for big things from Casey C. Please give him a big BTB welcome when you see him in classes this week.  
 
Casey tell us a little bit about yourself?
I am 25 years old, was born and raised in Austin, Texas. I am a lover of movies and arts, a bibliophile, and before Crossfit was very involved in music (Pulled a brief stint playing guitar in a western swing fiddle band). I don’t have any pets but I love cats (dogs are cool too). I graduated from Baylor University with an Entrepreneurship/Marketing degree, pulled a brief corporate stint at Reebok, played in the sales and marketing game, and finally gave in to become a full time Crossfit coach. One of my favorite things to do during weekends is to explore Georgia waterfalls. Definitely a homebody/introvert by nature, Crossfit did a great job of getting me out of my shell.
 
Three part question:
How long have you been CrossFitting?, How did you get started?, Where was your first gym?
 
I have been Crossfitting since February of 2012. When I was 10, I started messing around on my dad’s bowflex and eventually started training my friends on it. I have always been obsessed with training and new ways of getting fit. I had a professor in college who knew this and got me a huge discount for my first 3 months at the gym she went to. My first gym was Crossfit Waco (Same as the professor). 
 
How long have you been coaching CrossFit and how did you get started?
 
I started coaching in December of 2013, and got my L1 in February of 2014 (And since then have become obsessed with certs. L2, Gymnastics, USAW). I have always enjoyed helping other people achieve competitive/goal-oriented success more than myself. It started by helping friends get their first muscle up/PR their snatch/clean up their rowing technique. I eventually had the owner sit me down and say I needed to make this official. 
 
What is your favorite part about coaching?
 
Crossfit is great, as are PR’s and lifting weights and the community. But the best part of coaching is when people come into the gym with stories about how what they did in the gym enhances their life outside of it. Being able to keep up with their kids/grandkids, passing a law enforcement physical exam, getting off blood pressure medication, making the school varsity squad. As cool as the Games and local competitions are, those moments pale in comparison to the life changes people experience. 
 
I also love seeing the moment when someone starts believing in themselves and their abilities. To trust yourself doing a heavy squat snatch where a heavy weight could fall on your head if you don’t do it right translates into trusting yourself in a broad amount of situations outside of the gym. 
 
What is your favorite wod and why?
 
Jackie. I love it. 1000m row, 50 empty barbell thrusters, 30 pull-ups. It is fast, light, and includes movements that are in my wheelhouse. Being able to flirt with that red line right up until the end makes it fun. 
 
Whats your favorite and least favorite movements?
 
I love ring muscle ups. From the first Crossfit video I saw I have been obsessed with learning and teaching them. 
 
My least favorite movement is pistols. #anklemobilitystruggles
 
What is your favorite thing to do outside of coaching and CrossFit?
 
Reading a good book or getting lost on a trail. (Book suggestions are always welcome)
 
So everyone (i.e. the class) loves to play DJ during classes. What is your favorite music to listen to while working out?
 
I have an (unfortunate) reputation of being an AWFUL DJ while I coach. I love Punk Goes Pop for metcons, and Demi Lovato’s confident for making PR attempts on Olympic Lifts.

Monday, Dec 12th 2016

Micah

Micah

“Snowstorm”
4 Rounds:
21 Wallballs (20/14#)
18 Kettlebell Swings (53/35#)
15 Burpees
12 C2B Pull-ups

Box Brief

BTB Hoodies
Today is your last day to order a hoodie. Please email Nick you size
and if you want a zip-up or pull over.

Holiday Raffle
You still have time to purchase raffle tickets to help raise money
for the Huzier family and Meg and Brett.
You can purchase raffle tickets 2 for $5, 5 for $10 or 15 for $20.
Paypal – nick@btbfitness.com or Venmo – @btbfitness.com
We will announce the winners on December 22nd

Monday, December 5th 2016

Sim

Sim

“Uppercut”
4 Rounds:
5 Ring Muscle-ups
10 Squat Snatches (95/65#)
15 Box Jump-overs (24/20″)

MU Mod – 1 Pull Up + 1 Ring dip = 1MU

Box Brief

Fri Dec 9th – Holiday Century Party
– 7pm – Ponce
– We will have a couple Kegs and some food
Please bring a dish and your drink of choice if you’re not into beer
– NO 6:30 pm class at Ponce

Bring a Friend Day
-Thursday Dec, 8th – All Class – All Skill Levels Welcome

New BTB Hoodies
Pre-Order now through Dec 7th
Unisex Hoodies – Fits true to size. Same hoodies order earlier this year
Sign up sheets at both gyms or your can email nick@btbfitness.com
with size and if you would like a zip-up or pull over

New BTB Hoodies!!

New BTB Unisex Hoodies!!

New BTB Hoodies!!

New BTB Hoodies!!

New BTB Hoodies!!

Get your BTB Zip-Up Hoodie or Pull-Over just in time for the holidays. These are the same
Unisex sweatshirts we previously ordered and they fit true to size. If you would like to
pre-order please send an email to Nick at: nick@btbfitness.com by December 7th.
Orders will be placed on December 8th and should arrive around December 22nd.
Please be sure to include your size and if you want a zip-up or pull-over.

Monday, November 28th 2016

John

John

“30 Day Push-Up Challenge”
Day 28: 30 reps, 5 reps, 5 reps, 5 reps
*60 seconds rest between sets

“Probatio”
AMRAP 5:
Burpee Box Jump Overs (24/20″)
Rest 5:00

AMRAP 4:
10m Shuttle Runs
Rest 4:00

AMRAP 3:
Power Cleans (You choose the weight)
Guys: 75, 95, 135, 155
Girls: 55, 65, 95, 105
Rest 3:00

AMRAP 2:
Wallball Shots (20/14#)
Rest 2:00

AMRAP 1:
Max Unbroken Pull-Ups

Box Brief

Fri Dec 2nd – Holiday Happy Hour
– 7-9 pm ish –
– Big Sky Buckhead
– $1 off all drinks and 10% off food

Fri Dec 9th – Holiday Century Party
– 7pm – Ponce
– We will have a couple Kegs and some food.
Please bring a dish and your drink of choice if your not into beer.
– NO 6:30 pm class at Ponce

Monday, November 7th 2016

Hero Week

Hero Week

“30 Day Push-Up Challenge”
Day 7: 2 reps, 2 reps, 4 reps, 2 reps
*60 seconds rest between sets

“Daniel”
50 pull-ups
400 meter run
21 thrusters (95/65)
800 meter run
21 thrusters (95/65)
400 meter run
50 pull-ups

Tuesday, November 1st 2016

Justin

Justin

“30 Day Push-Up Challenge”
Day 1: 2 reps, 2 reps, 4 reps, 4 reps
*60 seconds rest between sets

“Sandstorm”
AMRAP 4
21-15-9:
Power Snatch (75/55#)
Burpees

Rest 4:00

AMRAP 4
15-12-9:
Power Snatch (95/65#)
Burpees over Bar

Rest 4:00

AMRAP 4
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24″/20″)

Comp Training

1. Conditioning
4x750m Row, 2:30 min rest

2. Midline Conditioning
A. Accumulate 2 mins in L-Sit
B. 4×15 Weighted Hip Extensions
C. 50 GHDSU

3. Cross Over Symmetry Iron Scap Protocol


Box Brief

Starting Saturday, Nov. 5th, there will no longer be a 10:30am class at Ponce on Saturdays.
Normal classes will remain at 7:30, 8:30, and 9:30am.

Monday, October 24th 2016

Heather

Heather

“Nancy”
5 rounds for time of:
400 meter run
15 Overhead squats (95/65)

Comp Training

1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Cross Over Symmetry Iron Scap Protocol

Saturday, October 22nd 2016

Katie S

Katie S

“Cement Mixer”
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Comp Training
2017 Open Prep

1. Snatch
2 Triples at 70%, followed by 3 doubles at 75%

2. Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

3. Jerk
4 Triples at 70% – focus on driving and catching high