Workout of the Day

Thursday – July 9th 2015

Strength:
1 Rep Max Back squat.

How to read this workout
Warm-up set #
%1RM
Reps
Rest after set

1/30-50%/8/2 min.
2/ 60%/5/2 min.
3/70%/3/3 min.
4/80%/1/3 min.
5/90%/1/5 min.
6/max out/1/5min.
7/max out+2-5%/1/5min.

3 sets for max rounds of:
60 sec. of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

BTB Endurance – 6:30 PM at Ponce
4x1200m, rest 2:30

Tuesday – July 7th 2015

Sunday Funday!  We want to wish Coach Brad and Ana all the best on their move to Houston this week. BTB can’t thank you enough for all your love and support over the last 9 years. You will truly be missed brother! 

Safe travels to Coach Patrick as he deploys tomorrow to Egypt for 9 months.  God Speed Brother! We look forward to your safe return. 

Strength:
4 sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

For time:
Run 400 Meters
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

Monday – July 6th 2015

BTB will be starting something new starting this month.  Each month will show case a Member of the Month for each gym.  Certain criteria will be taken into consideration to win each month.  More details to come in this month news letter.

July’s Member of the Month 
Poncey – Binh Nguyen
Buckhead – James Nichols

Strength:

1 Rep Max Front squat

How to read this workout –
Warm-up set #
%1RM
Reps
Rest after set

1/30-50%/8/2 min.
2/ 60%/5/2 min.
3/70%/3/3 min.
4/80%/1/3 min.
5/90%/1/5 min.
6/max out/1/5min.
7/max out+2-5%/1/5min.

6 sets for max reps of:
20 seconds of Russian Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Buckhead – July Member of the Month – James Nichols

James has been a member at BTB Buckhead for about 7 months.  From the day that he walked through our doors, he has exhibited two admirable qualities that every athletes should have: he doesn’t quit and he’s coachable. Even if he’s the last athlete to finish the workout, he goes as hard as he is able to finish the task at hand. No matter what the workout is, he responds well to any coaching cue he is given. Not only does he acknowledge the coaching cue, but he puts it into practice.

1. Age?
34
2. What do you do for a living?
Tennis Professional and MBA student
3. How long have you been a member at BTB?
7 Months
4. Did you workout prior to joining BTB? If so, Where?
Pushups, Pull ups, and Planks in my apartment
5. What made you try CrossFit?
Mostly cupcakes and other cake-based foods
6. What is your biggest CrossFit accomplishment?
Completing a workout RX
7. What is your biggest accomplishment outside of the box that you feel CrossFit inspired or helped with?
It’s helped me to manage the stress of work and graduate school
8. Do you get more excited over a Weightlifting PR or getting a better score on a WOD you’ve done multiple times?
A weightlifting PR
9. What is your favorite lift?
Thrusters
10. What’s one movement you have to scale that you would like to RX?
Overhead Squats
11. What is your favorite WOD?
The one where you run backwards. “Griff”
12. What is your least favorite WOD?
The one where you have to do 75 snatches. “Randy”
13. Did you ever think the a Sport of Fitness (CrossFit) would be for you?
No, I didn’t realize how multidimensional CrossFit is. I thought it was all about brute strength and vomiting – It turns out executing the techniques correctly is more important.
14. If you can convince one person in your life to do CrossFit with you, who would it be?
My Dad
15. What is your all time favorite food?
Biltong – it’s a South African food
16. What is something that nobody knows about you, and you would not mind sharing?
Lately I’ve been obsessed with Ancient Egypt.
17. What is your most memorable moment at BTB?
The first time I didn’t come in dead last.
18. Why BTB Fitness?
The staff is very knowledgeable, passionate, and kind. As a beginner, many of the veteran members have also been incredibly helpful and encouraging

Poncey – July Member of the Month – Binh Nguyen

Binh has been a member at BTB Ponce for a little over 2 years. He’s an unlimited source of positive energy, super coachable and is always open to challenging himself each day. He hangs around before and after class to work on skills and mobility and looks to help other newer members with skills they are working on.

1. Age?
40
2. What do you do for a living?
Dentist
3. How long have you been a member at BTB?
Started April 2013
4. Did you workout prior to joining BTB? If so, Where?
Yes. I used to run, and also work out at urban body
5. What made you try CrossFit?
I read about it online and it seemed like it would be really challenging and provide good results. I needed a change from my regular routine – felt like I hit a plateau and did not really enjoy working out anymore.
6. What is your biggest CrossFit accomplishment?
I signed up for the CrossFit open this year, and I was able to Rx for all 5 weeks. That was pretty awesome, as I had to hit PR’s to accomplish that. Ex. the cleans Rx weight was 185, and up until that point my 1 rep max clean was at 165.
7. What is your biggest accomplishment outside of the box that you feel CrossFit inspired or helped with?
Probably the biggest thing for me is actually how it affected my younger brother. I think when people initially start crossfit, they talk about it A LOT to everyone, at least I did, especially to my brother Bryan. Bryan has not been in the best shape, he never worked out and ate like crap. When I came home to visit, he noticed the changes in me, both mentally and physically. He started to work out and run on his own, and has since dropped 10 pounds. He told me that I inspired him to start taking care of himself. I’m happy for him and super proud.
8. Do you get more excited over a Weightlifting PR or getting a better score on a WOD you’ve done multiple times?
Weightlifting PR (because I suck at weights)
9. What is your favorite lift?
Snatch
10. What’s one movement you have to scale that you would like to RX?
I don’t really have to scale any movements, except heavy weights 🙂
11. What is your favorite WOD?
Cindy (bodyweight movements are my strength)
12. What is your least favorite WOD?
Fran (I hate thrusters). Also 15.5 was horrible, verging on traumatic
13. Did you ever think the Sport of Fitness (CrossFit) would be for you?
Before I did it, probably no. It took me months after learning about it, before I built up the courage to try it out.
14. If you can convince one person in your life to do CrossFit with you, who would it be?
My brother
15. What is your all time favorite food?
Bacon
16. What is something that nobody knows about you, and you would not mind sharing?
I think I have a nice ass
17. What is your most memorable moment at BTB?
First muscle up
18. Why BTB Fitness?
The people, coaches and members, I pretty much like all the people at BTB. Everyone is friendly and it’s such a supportive environment. I’ve never enjoyed any kind of workout regimen until I joined BTB. After 2 years I’m still going 5 times a week, and that’s a testament to how much I love it.

Saturday – July 4th 2015

BTB is closed today!  Stay tuned to the BTB Fitness Facebook page to see if anyone will be hosting an open gym session!

We want to wish everyone a safe and relaxing 4th of July Holiday Weekend!

Friday – July 3rd 2015

**There will be no classes scheduled for Saturday, July 4th.  Check out the BTB Facebook page to see if trainers will be hosting any open gym times.**

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

“Filthy Fifty”

For time:
50 Box jump, (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25) American or (53/35) Russian
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35) (do not drop the bar!!)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

*Sub back extensions w/ barbell good-mornings

Thursday – July 2nd 2015

#TBT to when it was raining first Muscle-Ups last week!

If you have pictures of your fantastic athletic achievements (both at the gym and elsewhere) be sure to send them to kate@btbfitness.com so we can give you some kudos!

Strength:
4 sets of:
2 Hang/Power  Snatch + 1 “full” Snatch
(Do not drop that bar!)
Rest as needed between sets, working up in weight

“Grace”
30 reps for time of:
Clean and Jerk (135/95 lbs)
(Clean may be performed as Power or Full. Jerk may be performed Push or Split.)

 

BTB Endurance – Ponce @ 6:30PM
The 30s – :30/:30, :30/:25, :30/:20, :30/:15, :30/:10, :30/:05, :30/done

Wednesday – July 1st 2015

What a good looking kettlebell!  “Ketty” was adopted as the unofficial mascot for Lynyrd Skynyrd’s most recent tour.  Ketty is back for now, but stay tuned for more of Ketty’s adventure travels.  Also, give Ponce’s Johnny a high-five for staying dedicated to his fitness regimen while traveling!

**There will be no classes scheduled for Saturday, July 4th.  Check out the BTB Facebook page to see if trainers will be hosting any open gym times.**

Strength:
3 sets, not for time, of:
12 Toes to Bar (unbroken reps)
Max Strict Handstand Push-Up
(2 reps shy of failure or mod with pike floor or box PUs)
Rope Climb
(2 ascents)

4 rounds for time:
30 Russian KB Swings (53/35)
20 KB Push Press
(10 each arm, switch as needed using same weight as swing)
200 meter sprint