About CrossFit South Cobb
CrossFit South Cobb is Smyrna/Vinings' oldest CrossFit facility. Happily serving the Smyrna, Marietta, and Vinings area since 2009, we offer Personal Training, Nutrition, and Group Fitness Classes
An amusing, but telling look at the physically dissippating effects of the modern office worker lifestyle;
1) spindly posterior chain
2) heavy gut
3) lack of maximal strength
4) lack of explosive strength
5) lack of mobility and agility.
It is also interesting to note that the sprinter who so far outshines all the others, will probably be in the business man’s shoes in 20 years. This is an excellent illustration of the fact that most of the physical degeneration issues associated with aging in the modern world are simply due to inactivity and over-eating, rather than mis-use or infection.
via gymnasticsbodies.com
Strength
Deadlift
3-3-3 reps
WOD
“Death by Clean and Jerk”
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute…. continuing as long as you are able.
Highlights from the CrossFit Games Southeast Regional Womens Competition down in Jacksonville…enjoy!
7 rounds for time of:
7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs
There is still space available to sign up for the Bod Pod testing! Email me or call me and I’ll tell you what slots we have left!!
Bonnie rowing hard with the 20lb vest during “Nutts”
Strength
Shoulder Press
3-3-3 reps
WOD
As many rounds in 20 minutes of:
Row 500 meters
20 Turkish get-ups (25/15)
Strength
Bench Press
5-5-5 reps
Find your new 5 rep max
WOD
“Allister”
3 rounds for time:
Run 400 meters
12 squat cleans (95/65)
15 dips
18 back extensions
Soda…are you STILL drinking it??
via NorCal Strength and Conditioning
They hold onto it for dear life and even lie quite frequently about its consumption. I
Make up day:
Make up any of the past 5 WOD’s you missed this week OR try the mystery WOD posted on the whiteboard…
Strength
Back Squat
5-5-5 reps
Work up to your 5 rep max
WOD
400 meter sprint, 4 rounds
rest precisely 90 seconds between rounds
“Drama”
3 rounds for time:
10 snatches (75/55)
20 pull-ups
30 sit-ups
*These are full snatches, not power snatches
Grill it up Salmon, 2 ways
via everydaypaleo.com
Here
Strength
Deadlift 5-5-5 reps
find your 5 rep maximum
WOD
As many rounds as possible in 15 minutes of:
25 double unders
10 ground to shoulder w/ sandbag, 5 left, 5 right (50/25)
10 lunge steps w sandbag (50/25)
WOD
5 rounds for time:
15 Overhead squats (95/65)
15 Knees to elbows
15 Push-Ups
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