BTB Crossfit in Atlanta

5/26/2012: Murph Memorial

2012-05-26T01:00:36Z

"Murph"

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

You can break up the exercises in the middle how you like- or you can do "Manly Murph" and do them as written.

If you'd like to donate to the Memorial Day Murph fund which is supporting several charities- you can do so HERE.

5/25/2012: Benchmark Alert: Diane

2012-05-25T01:00:36Z

Diane

21-15-9 rep rounds of:

Deadlift 225lbs

Handstand Push Up

Don't Forget: WOD for Warriors this Monday at BTB Chamblee. All other BTB facilities will be closed in observance of Memorial Day.

Paleo Night - Local Three. Monday, June 4th will be the next paleo night at Local Three. If you and your friends/significant other would like to grab a spot at the big BTB community table, e-mail julie at btbfitness dot com. The regular dinner menu is also available on this evening!

Miles! Welcome to the world. Mama and Papa Gutenberger are doing great.

5/24/2012: Chelsea

2012-05-24T01:00:29Z

"Chelsea"

Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats. How long can you continue? 30 minute max. If you fail in a given minute, take the next couple of minutes off and get going again until you fail for a 2nd time, etc through the 30 minutes.

Memorial Day WOD For Warriors: Head on over to BTB Chamblee this Monday, Memorial Day at 11:00 AM to participate in the WOD for Warriors. This will be your only opportunity to get in a workout at BTB on Monday, so it may as well be for a good cause. SEE DETAILS. If you can't make it up and would like to provide some support, you can do so HERE.

Holiday Closings: Heads up that 3 of the 4 BTB gyms will be closed in observance of Memorial Day. If you want to work out Monday, head on up to Chamblee!

New Class!: Beginning Monday, June 4th, BTB Vinings is adding a nooner. There will be a class there each week day at noon going forward. If you haven't been up to Vinings to check out the new gym yet- head on up.

Local Three Paleo Night - June 4th! Because the first paleo night was so successful, the crew at Local Three has decided to make this a regular occurrence. Come on out and support one of Atlanta's finest restaurants, and get a fantastic meal! There are a few seats left at the big old BTB community table (or you can make your own reservation). E-mail julie @ btbfitness dot com if you'd like to reserve a seat with the BTB crew. Please help support these restaurants who are supporting the paleo movement!

5/23/2012: Jump and Touch

2012-05-23T01:00:44Z

Attach an object at precisely 12” above your maximum reach. This can be done with rings, attaching tape from a bar, tape on a wall, etc.

Tabata Jump and Touch- 8 rounds. If you miss your target- no rep. Recover. Then,

Accumulate 2 minutes of plank or 1 minute of L-Sit. Recover. Then,

Tabata Jump and Touch

Tabata score is the lowest rep round for each of the two Tabata Efforts.

5/22/2012: Run, TTB and DL

2012-05-22T01:00:40Z

Complete three rounds for time:

Run 800 meters

21 “Toes-to-bars”

Bodyweight DL, 12 reps

Technology!: First, thanks to you for your patience with my geekiness on getting the whole sign in thing as electronic as possible. It's been a big help. The next BIG improvement is here. Many of you have been taking the time to sign in online to avoid having to deal with your swipe card at the gym. But, so many folks these days are on the go and do not have the option of signing in using a desktop computer.

Beginning immediately, if you prefer to sign in on the go rather than with your card at the gym- you can do so. If you have an iPhone- get the BTB Fitness App. You can also search for BTB Fitness in the app store on your phone. This allows you to sign in for class super easily right from your phone. You can also see the workout of the day as they are published. If you have any other smart phone- I've got a web app set up that will work for all other mobile operating systems. (Android, RIM, etc). To get this app on your phone, just CLICK ON THIS LINK from your phone. Or, even better- just email this link: http://ibuildapp.com/web-BTB_Fitness to yourself and open it from the email on your phone. You'll be able to set up app from there.

5/21/2012: Wall Ball Mess

2012-05-21T01:00:33Z

Complete 5 rounds of:

Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:

1/2 minute – 12 shots

1 minute – 25 shots

1 1/2 minutes – 37 shots

2 minutes – 50 shots

2 1/2 - 62 shots

3 minutes – 75 shots

3 1/2 minutes – 87 shots

4 minutes – 100 shots

4 1/2 minutes – 112 shots

5 minutes – 125 shots

5 1/2 minutes – 137 shots

6 minutes – 150 shots

Rest 3 minutes between rounds (a full round includes the Pull Ups). For each round, you'll score # of wall ball shots and # of pull ups. Use 20/15lb ball.

5/20/2012: Cleans & Push Ups

2012-05-20T01:00:35Z

Buy In: 15 minutes to find your max clean (squat or power). At the end of the 15 minutes, test your max rep push ups.

Cash Out:

Complete five rounds for time of:

50% max clean 12 reps

50% max push-up reps

5/19/2012: KBS & Sit Ups

2012-05-19T01:00:35Z

30 Kettlebell or DB Swings 55/35

30 Sit-ups

25 swings

25 Sit-ups

20 Swings

20 Sit-ups

15 Swings

15 Sit-ups

10 Swings

10 Sit-ups

5 Swings

5 Sit-ups

Hugry? Scale up to 2 pood or 55lb.

5/18/2012: Run/Row, HSPU, Rope Climbs

2012-05-18T01:01:46Z

Complete 4 rounds for time:

Run 400 or Row 500 Meters

15 Handstand Push-ups

2 rope climbs

5/17/2012: Hang Squat Cleans

2012-05-17T01:00:05Z

75 Ab Mat Sit Ups

10 Hang Squat Clean Singles

75 Ab Mat Sit Ups

For the Hang Squat Cleans- try to either set your benchmark max load or get a PR for this movement. Try to increase the load for each of the reps. Rest as needed between efforts. Also, the sit ups are to be used as a warm-up/cool down. These are not timed.