Can we just talk about the weather we’re having in Chapel Hill? 80 degrees for a high, low humidity, cool, crisp nights… It could not be more perfect. It’s also short-lived. The humidity is making a comeback this weekend. It’s August – we’d be fools to think this fall-like weather was here to stay. This is the south, after all, so we can fully expect the humidity to stick around for several more weeks.
But let me tell you, my voluntary – who am I? – run (a whole 400m) after CrossFit last night felt glorious.
I had a few requests for a dumbbell workout for Fit Friday, so I put together an upper body dumbbell circuit for this week’s free workout. Keep reading for a few form cues.
Military Press: Keep your core tight on these – no rocking forward or back. Make sure your palms are facing outward and exhale as your press up. Inhale on the way down, and stop the descent when your elbows are in line with the shoulders. You can do these sitting or standing.
Bicep Curls: Palms should face out at the bottom of the curl. Extend the arm all the way at the bottom of the curl – this will give you a little bonus tricep work. Be intentional with each rep. Take the momentum out of it to really get those muscles firing and if it feels too easy, up your weight.
Front and Side Raises: Palms face down on these! For both front and side raises, stop at shoulder height. Like bicep curls, take the momentum out and be intentional. On side raises, think about squeezing your shoulder blades together at the top of the lift. This will give you some trap work as well. On front raises, work on not struggling your shoulders at the top, but keeping them down and back.
Tricep Extensions: Keep the core tight on these as well. You should be cognizant of engaging your core throughout the workout, but especially here and on the military press. When you grip the weight, note which hand is on top and try to remember to switch them each set. Think “biceps by the ears” as you lower and lift the weight. You can do these standing, sitting, or lying. So many options for activities!
Message me if you have questions!
In other fitness news, it looks like there are some big changes coming to CrossFit. More than 40 CrossFit employees were let go from headquarters last week. There hasn’t been much “officially” said on the topic, but speculation is that the restructuring has to do with changes coming to the CrossFit Games and CrossFit’s shift towards focusing on health and the prevention and reversing of chronic diseases. That means re-focusing on affiliates, certifications, and seminars.
The Games haven’t been profitable for several years (although are reportedly back in the black after this year) and as the linked article above says, a lot of time and money goes into building a competition that serves a very (very) small population of CrossFit athletes. There are definitely pros and cons to these changes, so it will be interesting to see how it all unfolds. Another article that came out yesterday broke down the speculation of how the CrossFit Games are being re-structured. No more regional? A much bigger field of athletes? TWO Opens in 2019? Things are about to get crazy in the CrossFit world.
That’s all I’ve got for this Fitness Friday. If the weather is as nice where you are as it is here, get out and enjoy it. Maybe even try my Outdoor Workout from a couple of weeks ago. You’ll find me outside, probably working on studio marketing or reading my CSCS text book.