November 2009

Nov 30 2009

Tuesday

Posted by Miles Davis

2 comments

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Big Dawgs: As Rx'd
Pack: Scale weight on dumbell snatch and sub kipping pullups for L's
Pups: Sub barbell instead of dumbell snatches and assisted pullups for L's

Nov 29 2009

Monday

Posted by Miles Davis

2 comments

Source: Flickr

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Big Dawgs: perform as prescribed
Pack: scale as needed
Pups: substitute med ball cleans for barbell cleans

Nov 27 2009

Saturday

Posted by Miles Davis

7 comments

Source: Flickr

Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments

Big Dawgs: complete as Rx'd
Pack: sub 60 skips instead of 15 double-unders
Pups: sub 60 skips and sub 15 sit-ups instead of GHDs

Nov 27 2009

Friday

Posted by Miles Davis

3 comments

Source: Flickr

400 meter walking lunge

Post WOD challenge:
Tabata pushups, 8 rounds

Nov 24 2009

Wednesday

Posted by Miles Davis

5 comments

Source: Flickr

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post WOD challenge:
"Pullup ladder"
Do 1 pull up the first minute.
2 Pull ups the second minute.
3 Pull ups the third minute.
Continue as long as you are able.

Welcome to Mack Willis our newest member!

Nov 24 2009

Tuesday WOD

Posted by Miles Davis

5 comments

Source: Flickr

"Not that brutal"

21-15-9 reps of:
Box Jumps
KB Swings (53, 35)
Push ups
GHD Sit ups

Big Dawgs: as prescribed
Pack: scale KB weight
Pups: scale KB weight and sub situps for GHD situps

*New information in upcoming events!! Check it out*

Nov 23 2009

Monday's WOD

Posted by Miles Davis

3 comments

Little Cooper is ready for us to affiliate with CrossFit Football!

Source: Flickr

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Big Dawgs: Perform this WOD as Rx'd (full body weight)
Pack: Perform this WOD with a less than body weight back squat
Pups: Perform this WOD with air squats instead of weighted back squats

Post rounds completed to comments.

CrossFit classes in Smyrna, Vinings, Marietta

To view the CrossFit South Cobb Workout of the Day class schedule, click HERE

Nov 20 2009

GRAND OPENING!! TOMORROW NOVEMBER 21ST! Please read below for details...

Posted by Miles Davis

3 comments

Source: Flickr

What would a Grand Opening be without traffic-crippling roadwork? That's exactly what's been cooked up for us. It looks like the intersection of Atlanta Rd and Spring Rd has been blocked due to extensive road work.

If you're coming from Smyrna, or I 285, I recommend the following route:read more...

Nov 19 2009

How to clean up your kids' diets in 3 easy steps

Posted by Miles Davis

1 comment

Source: Flickr

Courtesy of CrossFit California City:

So, let’s cut to the chase. How do you do it? This is terribly simple, and it only requires you to stick to your guns a little. Barring any medical needs, allergies, or other unforeseen circumstances, this will work for anyone with the will power to do it. Here are the three steps to clean up your kids diet, in order of importance.read more...