CrossFit Dunwoody

CrossFit Dunwoody was thrilled to hold the first annual DunWODy Showcase this past Saturday! Thank you to all the participants, judges, sponsors, and spectators who came out to make the competition an extremely fun and rewarding event.

Click below to watch a few highlights from the competition!

The competition had teams of two competing in four divisions: Rx-Female, Rx-Male, Scaled-Female, and Scaled-Male.

The three events were:

Event 1: “Jiffy”

• AMRAP 13
  • Rx: 20 Calorie Row, 20 Box Jumps (24/20), 20 Wall Balls (20/14) (10’/9’)
  • Scaled: 20 Calorie Row, 20 Box Step-ups (24/20), 20 Wall Balls (14/10) (10’/9’)
  • Score: Rounds and Reps
  • Notes: 1 Partner Works at time.

Event 2: “Oil and Water”

• 1 Rep Max Clean; 12 Minute Time Cap
  • Score: Combined weight of each partner’s heaviest Clean.
  • Rx: Partners must complete 100 Burpees (combined) during 12 Minute window in order for lifts to count.
  • Scaled: Partners must complete 75 Burpees (combined) during 12 Minute window in order for lifts to count.
  • Notes: Only 1 Partner works at a time.  When a Partner is performing a clean, burpees must stop.  Partner can add/remove weight while other partner is doing burpees.

Event 3: “Breakdown”

• For Time; 10 Minute Time Cap
  • Rx: 42-30-18; Thrusters (115/75) and Pull-ups
  • Scaled: 42-30-18; Thrusters (85/55) and Ring Rows
  • Score: Time to finish or completed reps
  • Notes: 1 Partner Works at a time.
  • Ring Rows: All rings will be set to the same height and a line will be drawn on the ground that feet must be past.

Congratulations to all our amazing competitors!

Huge shout-out to our awesome sponsors: Big Frog, Marlow’s Tavern, Moondogs, Kanon Architects, Sleep Better Georgia, Hawkins Spizman Fortas, Painting with a Twist, and Lavista Associates.

Interested in joining our awesome community? Click here to get started!

The City of Dunwoody hosted a ribbon cutting ceremony at CrossFit Dunwoody’s new location on Wednesday, September 23rd at 11:30AM. The ceremony was held at 1343 Dunwoody Village Pkwy, Dunwoody, GA 30338, where CFD has renovated the old Jiffy Lube into a brand new facility with several unique features.

“We are so excited, myself along with members of Dunwoody City Council and City Manager to welcome you to your new home,” said Dunwoody Mayor Lynn Deustch. “You have made a very attractive and inviting permanent facility for CFD and we wish you tremendous success. Dunwoody residents, if you haven’t seen it please drop by!”

 

“We just opened up our new facility on August 31st. We’re so excited to lay a foundation here in the City of Dunwoody,” said Glenn Dorris, owner of CrossFit Dunwoody.

Glenn took the City of Dunwoody on a virtual tour of the gym. “We kept it very open, left the bay doors, and we’ve got our rig here for lifting weights and pullups. Our prized feature is our outdoor workout space. We added to the back of the building, it’s completely outdoors. One of the coolest things about the new facility is we’ve got a kid’s room. People are welcome to bring their kids.”

Click here to watch the ribbon cutting ceremony and to see CFD’s gorgeous new space.

Interested in stopping by to see the gym in person? Click here to schedule your free intro session.

CrossFit Dunwoody is thrilled to announce we opened our new location at the old Jiffy Lube in Dunwoody Village! Check out the awesome features at our new space:

• Outdoor workout area with turf

• Indoor workout space:

 

• Kid’s room:

• Showers on-site:

• And of course, our amazing community:

 

Interested in checking out the new CrossFit Dunwoody for yourself? Schedule your free intro session today!

 

Last weekend CrossFit Dunwoody had one of our own compete in the Garage Games Junior Open in Woodstock, GA. Bella Zack is only 16 years old. She carries with her a water bottle with a sticker that says “Eat. Sleep. CrossFit.” And that pretty much sums her up.  Not only did she participate in last week’s competition, but she placed 1st in her age group to take the top spot on the podium. 

In addition to going to school and working out at CrossFit Dunwoody, she also works part time deep cleaning the gym every day to keep it clean and our athletes safe and healthy.  Her work ethic shines in and out of the gym and we had to know just what motivates this young athlete to grab Crossfit by the horns and dominate the way she does.

So we sat down with her this week and asked her a few questions about what got her interested in CrossFit and why she started competing:

CFD: Tell us about yourself!

Bella: My name is Bella Zack and I am 16 years old. I am a junior in high school at Saint Francis. Some of my hobbies are CrossFit, and I am also involved in Drama at school. When I am not at school or hanging out with my friends, I am at the gym. 

CFD: How did you get into CrossFit? How long have you been at CrossFit Dunwoody?

Bella: In the 7th grade I ran cross country and I liked the way I felt after I finished a race. After the season ended, I needed to find another way to exercise. I started taking CrossFit kids classes at another gym. It was a long commute to get to the gym every night so ended up not going as much as I would have liked. Luckily CrossFit Dunwoody opened up so close to my house! I started working out at CrossFit Dunwoody in October 2017.

CFD: What do you like best about CrossFit/competitions?

Bella: The thing I love the most about CrossFit is that it is different every single day. I also love that there is something that you can improve on every time you come into the gym. The thing I love about competitions is the excitement of showing off what you are capable of and pushing your limits.  

CFD: What made you decide to begin competing?

Bella: I have always wanted to compete but was too scared. I competed in my first competition in December of 2019.  I knew after that I wanted to compete more often and become more serious.

CFD: What advice would you give someone thinking about joining CrossFit?

Bella: If you are thinking about joining CrossFit, you should not be intimidated at all. You can scale any of the movements and the coaches are great at giving modifications. Also, you will feel so much better after you workout. 

CFD: What has competing taught you? Has it changed you in any way?

Bella: Competing has helped me get out of my comfort zone and has taught me to push to the limit. Competing has shown me that I am better than I thought!

CFD: How would you describe your daily or weekly workout routine? Nutrition? Sleep habits? 

Bella: I try to workout five to six times a week. Before I go to workout I try to have a protein bar to give me some energy. I try to get at least eight hours of sleep each night but sometimes that does not happen because of school/TikTok/Netflix, etc..

CFD: What advice would you give to someone thinking about competing? 

Bella: If you are thinking about competing you should sign up for one, even if you are in a scaled division. It is super rewarding once you have finished all the workouts. 

CFD: What is your favorite WOD? Favorite movement? 

Bella: My favorite workout is Annie. Annie is a benchmark workout that is 50, 40, 30, 20, and 10 reps of double unders and sit ups. My favorite movement is the deadlift because I feel super strong when I can pick up so much weight.  

CFD: How has COVID changed your workout routine?

Bella: I worked out and did all of the home workouts during quarantine. I was limited on which equipment I had so I definitely repeated a lot of the same movements. When everything was shut down I was in the middle of trying to build up skills to be able to qualify for a competition down in Miami, Florida. It was definitely hard to adjust to the way I was working out and not being able to go to the gym everyday. 

CFD: Why should people join CrossFit Dunwoody? 

Bella: People should join CrossFit Dunwoody because of the amazing community. I am one of the youngest people who workout there and everyone is so welcoming and encouraging. It is truly my happy place. 

 

Everyone at CrossFit Dunwoody is so proud of her for pushing out of her comfort zone and starting to compete.  She is the future of fitness and we can’t wait to watch what she does next.  Especially on TikTok!!

If you are looking for more information on competing, what opportunities are out there or even how to focus your training, be sure to ask one of our amazing coaches or set up a personal training session.  If you are not a member, but are curious about CrossFit, whether you ever compete or not, be sure to check out our KICKSTART PROGRAMS including our Comprehensive Kickstart that includes a Movement Screen for Flexibility and Mobility.

As we return to CrossFit Dunwoody, you may be wondering what steps we are taking to ensure a healthy and safe environment. Our new facility features an open-air workout space, along with an outdoor rig to allow for social distancing during workouts.

GENERAL INFORMATION:

Open Gym sessions limited to 12 people.

Time slots will be 50 minutes to allow for 25 min cleaning and prep. Members must reserve spots online via the WODIFY app.

If slots are full, you will be put on wait list. If a spot opens up, you will be emailed and must respond to reserve your spot.

BEFORE ENTERING THE GYM:

Please stay in your car or away from the gym entrance until the prior group has completely exited the facility and the Coach is ready to screen the next group.

A coach will check your temperature before entering. For the safety of our members and staff, if your temperature is over 100.4 or you are experiencing cough, shortness of breath or difficulty breathing, fever, chills, muscle pain, sore throat, or new loss of taste or smell, you will not be allowed in building and asked to leave.

No one will be allowed in gym who is not signed into a session. Check-in will be touchless & high-traffic touchpoints will be limited. Upon entering the gym, you will go to a station of your choosing and will only leave that station if/when you can maintain proper social distancing from others in the gym.

There will be no commonly “shared” equipment i.e. weight belts. The only equipment you will be allowed to use is that which is at your designated station or what you bring with you. Hand sanitizer will be available at the entrance and throughout the gym.

WHILE INSIDE THE GYM:

Masks:

In order to comply with the recent Ordinance passed by the City of Dunwoody and to do our part in stopping the spread of COVID-19, we are updating our policy regarding masks and how we move about the space.

Please wear a mask when you enter the gym and remove it once you get to your desired space. Please be respectful of your fellow Coaches and Athletes and stay in your socially distanced workout space when not wearing your mask.

If you need to leave your station and you will not be able to socially distance, please put on your mask. We will do our part as Coaches to provide workouts and equipment that allow you to remain in your space as much as possible.

Equipment/Sanitation:

You will be required to wipe down each piece of equipment before and after each use. After completing your workout and when the session is done athletes are encouraged to sanitize their station and exit facility without unnecessary delay.

The Schedule remains the same and the limit of 12 athletes per Class remains the same.  A Coach will be on the floor to supervise.

For more on our Safety Measures for Open Gym Sessions, click here.

AN IMPORTANT NOTE ON RESERVATIONS:

You must reserve a spot for the open gym sessions before coming to the gym. If the gym is full and you show up, we are legally obligated to not allow you in the gym.

• Reservations will open 72 hours prior to the start of the Class.
• Once each Open Gym Session is full (12 athletes), there will be a Waitlist.  If a spot opens up, all athletes on the Waitlist will be emailed and the first to reply will be added to the Class.
• Late Cancellations and No Shows: At this time, we will NOT be enforcing late cancellation and no shows.  If there are consistent late cancellations/no shows and/or we must continue to drastically limit Class size, we will institute policies and fees regarding late cancellations in the future.

If you currently want something in your life that you don’t have, then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change

Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

1. You don’t know what to do and you don’t know how to do it.
2. You don’t think you deserve it.
3. You haven’t put in the work.

So what’s really keeping you from achieving your goals? In this blog, we will discuss these three camps, and provide tips on how to overcome your internal beliefs by taking action. 

 

1. You don’t know what to do and you don’t know how to do it.

This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.

“When action is our priority, vanity falls away.”  – Ryan Holiday

Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you don’t know how to lose weight and keep it off.

If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.

 

2. You don’t think you deserve it.

This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is.”

If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 

“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna

Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal.

If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it. 

 

3. You haven’t put in the work.

This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 

“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi

Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?

KEEP GOING! 

Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?

Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )

If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state.

Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

Ready to start achieving your goals? Click here for a free intro to a coach, and get started on your journey to the best you today!

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day.

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love, you put the phone away and are fully present in the moment. 

One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. 

Here’s why:
Nutrition is one area that literally transcends into ALL areas of your life.

If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift or creatively solve problems.

 
We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business. 
The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long-term building blocks for every cell in your body. 

Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.

Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. 

The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have.” It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches at CrossFit Dunwoody today. Click here to learn about our KickStart programs and get started today!

by Coach Amber Hopeman

The last few months have been unprecedented when it comes to how we live our daily lives.  Working from home, homeschooling our children, and spending more time indoors without much of the human contact we crave.  Even if we don’t crave it, many of us realize just how much we miss it after it is taken away.  We have all had to make certain consolations, compromises, and sacrifices during this time.  We are trying to survive, not thrive during this time. 

With gyms slowly reopening and Memorial Day coming up, this got me thinking about how to go about executing probably the most popular and recognizable CrossFit HERO Workout there is: MURPH.  The basis behind any HERO workout, in my opinion is to honor those that it is named for, reaching deep within yourself to find that inner strength, remembering their sacrifice and pushing yourself most likely beyond where you think you can go both physically and mentally.  They are long workouts and meant to be grueling, but man, can they be fun!  MURPH is one of those I always look forward to.

But for a lot of us, we have spent the last few months doing exactly this: searching for that inner strength, achieving things in manners we didn’t think possible, surviving each day. We have been making the most of at-home workouts and finding new and creative ways to stay fit outside the four walls of our gyms while entertaining stir-crazy kids or taking up new hobbies. And we are exhausted.  We HAVE sacrificed.  As a Navy veteran and former Army Wife, I will also tell you that just because your sacrifices were not made on the battlefield, does not make them any less valid or real.

So this Memorial Day, if you have the opportunity to find a gym that is open and are able to complete MURPH, consider these sacrifices. Consider: your workload, how much you have been actually working out, have you been prepping for this workout, how much of that 20lb weight vest you normally wear are you carrying around daily now because of your diet, ARE YOU REALLY READY?  The thing about MURPH is it’s high volume.  Many of you have been relegated to body weight movements anyway due to lack of equipment so your pushup and squat game may be STRONG!  But what about Pullups?  What is your strict strength like right now?  Attempting 100 of them for the first time in over a month (even a week) can put some serious strain on your body.  The risk of injury is extremely high.

Unless you are a competitive athlete (in which preparedness for this WOD should not be an issue), your goal at the gym is most likely to maintain a certain level of fitness and probably look good naked.  In order to maintain that level or even improve, your biggest goal should be to remain PAIN FREE!  So when thinking about how you are going to go about MURPH this year consider one last thing: sometimes the greatest example of mental toughness is doing what is right, and in this instance that is SCALING!  It’s easy to go HAM all the time, but is it the right thing to do?  I recognize that making the decision to scale MURPH after everything that we have been through may not be what you want to hear, but it is what you NEED to hear.

So go to the gym, do ring rows or bent over DB rows for the pullups, drop to your knees for the pushups, squat or do push ups to a box or ball if your range of motion is not what it used to be.  Bike instead of run.  Grab your SwoleMate and make it a PartnerWOD.  As coaches, we want you to always understand the intent of the movement and workout so you know what level of intensity you are trying to achieve.  So don’t forget the intent of MURPH, the intent of MEMORIAL DAY: to come together as a community and honor those who have made the ultimate sacrifice.  The minute you have walked in that door to the gym you have done that.  Clicking the Rx button doesn’t change that.

Murph Scale Suggestions

Who is LT Michael P. Murphy?

Michael P. Murphy, United States Navy (SEAL)

May 7, 1976 – June 28, 2005

Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.^[1]

^[1] https://themurphchallenge.com/pages/lt-michael-p-murphy

How can CrossFit help you dunk a basketball? Why should your mom be deadlifting weights?

Glenn Dorris joined the What’s Up Dunwoody Podcast to answer these questions and discuss all things CrossFit Dunwoody.

From the exciting opening of CrossFit Dunwoody’s sleek new gym location to the fundamentals of CrossFit’s philosophy and movements, Matthew Weber and Justin Dike entertain and inform as they cover these topics and more with Glenn.

Click below to listen to the podcast!