CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by
We are now accepting new members! If you want to join please email email@example.com. Let us know you want to try us out for your free trial! -You can come in anytime. It does not matter what your experience
Open CrossFit Monday-Friday: 5AM-1PM and 3PM-8PM Saturday: 9AM-11AM Sundays: Closed
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?
The benefits of free weights
So why, out of all the free weights one can find in the box, have I chosen to write specifically about the dumbbell?
The benefits of dumbbells
First off, I love an underdog, and while the barbell and kettlebell get a lot of love, the dumbbell is often ignored. Perhaps it’s because a dumbbell reminds us of those days at the globo gym, doing bicep curls and lateral raises to try and get ‘swole’. Obviously, we didn’t know what we had with the dumbbell, but now we’re making up for lost time. Just look at event 4 from the Regionals last year. Known as “The 100s”, part of the workout consisted of 100 alternating one-arm dumbbell snatches.
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.
Give these dumbbell-focused WODs a bash. I guarantee you that your appreciation for this valuable piece of equipment will change soon after you finish the workout.
Alternating Hand Snatch (alternate each 20 second interval)
Alternating hand clean and jerk (alternate each 20 second interval)
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
“12 minute challenge”
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight for total dumbbell weight.
5 Dumbbell Cleans (full squat)
1 round every minute for 20 minutes OR max rounds in 20 minutes
“Death by dumbbell snatch”
20 minute EMOTM:
Alternating DB Snatch (50/30#)
With a continuously running clock, perform 1 alternating dumbbell snatch (aka 1 rep each arm) and 1 burpee the first minute, 2 alternating dumbbell snatches (aka 2 reps each arm) and 2 buprees the second minute, 3 alternating dumbbell snatches and 3 burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. When/if that occurs, return to 1 rep for each arm.
View original article here.
As a parent it can be daunting to select activities in which to enroll your child. Sports, dance, or martial arts? What about school? Kids have a lot going on these days and they also have their own opinions about things.
If you’re a female and do CrossFit, then good on you! You know the benefits and understand what high-intensity functional fitness means not only to the shape of your body but also your overall health. However, if you’ve been peeking around
Celebs including Jessica Alba and Cameron Diaz love it, and if you’re a runner, you may love CrossFit too. This workout is all about basic exercises involving body resistance, gymnastics, aerobics, weight lifting, and other high-intensity moves. Read on to learn why you might
Biggest Loser contestants are doing it, celebrity trainers do it, NASCAR drivers do it, pro sports teams are incorporating it into their conditioning programs. Here are five reasons why you should try it. CrossFit 101 CrossFit is the “sport of fitness” or
Are you bored at the gym? Are you tired of the same old routine? Are you still not getting the results you’re looking for? Does this sound like the start of an infomercial? If you answered yes to at least
When I was first introduced to CrossFit, I found it to be the hardest workout that I’d ever done. It wiped the floor with me, and I fell in love with it immediately. The results that I have seen in
WE WOULD ALL like to be in a bit better shape. We’d all like to be a little more proficient at an activity. But if you’re not planning on dropping everything and devoting the rest of the prime of your
Chances are you know someone who does CrossFit. Whether they are the co-worker who constantly talks about his WOD, the old college friend who suddenly has Michelle Obama-arms or your neighbor who does burpees in his driveway, it’s hard to deny that
The CrossFit Perseverance gym in Carlisle doesn’t fit the stereotype — no complex, intimidating exercise machines or hulking bodybuilders grunting their way to unfathomable feats of fitness. You’re more likely to find people trying to get into shape with barbells,