Friday 170714

As many rounds as possible in 18 minutes of:
Row 15(12) calories
10 Toes to bar
10 Dumbbell thrusters 40#(25#)

Post results to comments or BTWB




We don’t use dumbbells often, but when we do, BOY are they tough.  In reality, incorporating dumbbells into your regular training regimen is important. The following takeouts from an article on BoxLife Magazine highlight why and how to incorporate them.  You can see the full article by William Imbo here.

In CrossFit, machines are conspicuous by their absence. Instead, much more value is placed on bodyweight movements and free weights. Free weights, if you didn’t already know, are any type of equipment used for weight training that is not connected to an external apparatus, such as a barbell, kettlebell or dumbbell. Many people that are now CrossFitter’s began training at a globo gym, and probably frequented a few machines during their workout sessions. Does anybody remember the good ol’ pec deck? Ahh, fun times. Thankfully, we all saw the light, and now realize just how valuable free weight in comparison to any weight machine. Need a reminder?

Highlight imbalances in muscle strength
We all have one arm that is naturally stronger than the other. Until you do a dumbbell strict press, for example, you might not have known how much stronger—or how much weaker your other arm is. After a few reps of heavy weight, your right arm will still be able to move the weight upwards, while your left arm is shaking and struggling to complete the rep. If you haven’t experienced this yet I suggest you try out a few heavy dumbbell presses, or better yet, dumbbell thrusters. It’s a strange feeling to tell your body to do something, and have one group of muscles refuse to work as your others perform the desired movement. Since CrossFit is about balance, you want to eliminate any disparities and weaknesses you have in strength, just as you would for specific flexibility issues you may have.

Useful alternate exercise if injured
If you’ve badly hurt a muscle that’s only affecting one arm, then dumbbells (and kettlebells in this instance) are your best friend, allowing you to still get a workout in with some weight without risking further damage to an existing injury.

Dumbbell training is a complex motor activity
When training with dumbbells you have to control two independent instruments rather than controlling a barbell or heavy kettlebell with both arms simultaneously. As such, it takes a greater degree of control, strength and coordination to execute a movement efficiently with two independent weights rather than one—skills you can develop with consistent dumbbell use.

Dumbbells are useful for sport-specific training
For many athletes, alternating-arm exercises and single-arm exercises provide a more sport-specific way to train, as many activities in sports involve single-arm movements (e.g., throwing a punch, spiking a volleyball, swinging a racket) rather than both arms moving simultaneously through the same movement pattern. In addition, athletes rarely apply force against a balanced resistance during competition (just look at water polo, rugby, football, etc.). Both alternating and single-arm movements provide a unique training stimulus compared with typical barbell training.

Great way to learn OLY lifts before progressing to the barbell
As I have mentioned, training with dumbbells helps to improve an athlete’s coordination, balance and strength— important elements in Olympic Weightlifting. In fact, many coaches admit that many people grasp the foundations of OLY lifts easier with dumbbells than barbells.

Have fun with the dumbbell thrusters today!


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