CROSSFIT SUFFOLK ** Forging Elite Fitness
As many rounds as possible in 20 minutes of:
10 D/B Overhead squats
10 D/B Shoulder Press
10 D/B Deadlifts
5 reps per hand on each exercise, one side is "loaded" the other is not.
Deadlifts done with db next to you, "suitcase" style, not in front of you.
40 lbs. D/B for men
30 lbs. D/B for women
Once upon a time, before someone came up with the 2 lb. pink, rubber coated dumbbell, dumbbells were used by men as part of a strength training program. And they were HEAVY! The below photo is of Thomas Inch, an old-time strongman best known for having his own dumbbells made. Inch's dumbbells shared two distinct characteristics; they were very heavy and thick handled. Inch is best known for pressing his 172 lb., 2 1/2 inch thick handle dumbbell–a feat attempted by modern day strongmen, but not often replicated.
photo courtesy of ditillo2.blogspot.com/
Courtesy of Youtube.com:
YouTube – Thomas inch dumbbell
Courtesy of CrossFit.com:
In Exercises
January 01, 2007
![PDF Article](http://journal.crossfit.com/templates/images/icon.pdf.png)
When
assessing the most functional of upper body movements, it is tough to
argue against the efficacy of vertical pressing movements (a.k.a.
overhead pressing). Those individuals who labor for a living routinely
take items and place (press) them over the head onto something else. If
you work around your home you’re often placed in a position of
extending the arms above the head to retrieve or replace a needed item.
If you participate in outdoor activities, the roof of the car often may
carry equipment such as a bike, canoe, or kayak. Therefore, I
officially rank vertical pressing as my number one choice for
upper-body strengthening movements.
Dumbbells are the perfect tool for vertical pressing for a number of
reasons. They are well suited to the anatomy of the shoulder, allowing
the glenohumeral joint to follow a natural path as the weight is
pressed.