CrossFit Dunwoody

Where Does Alcohol Fit into Your Training?

Thu, 16 Dec 2021 08:00:00 GMT

Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can be healthy for your heart, or that a hot toddy when you’re sick helps you get better quickly. With the holidays coming up, you may be wondering: Are these claims true?

Like most answers: yes and no. It depends on a myriad of things like your genetics, the way your body processes alcohol and additives, and the quality of the booze you’re consuming. So where does alcohol fit into your health? If you’ve ever wondered if you should avoid it altogether, or if you can have a glass or two of your favorite red or microbrew, this article is for you.

Let’s talk about the science of alcohol. What’s in it that gives us that fuzzy feeling? The answer: ethanol. This substance absorbs into our bloodstream and causes a “depressing effect” on the systems in our bodies. Our reaction times slow, stress and anxiety are reduced, and the body slows down.

Weightlifting and exercise, in general, generate metabolic waste for the body to process. The liver is instrumental in clearing these waste byproducts from the body. If you are working hard in your training you may be putting a hefty load of work on your liver. Make sure that if you are exercising and enjoy a few drinks, you are getting ample rest and recovery to keep your body in balance.

Calories are another top consideration when it comes to alcohol. If you are trying to lose fat then there is most likely no room in your diet for excess calories. You want your primary calories to come from lean protein, fibrous vegetables, and heart-healthy fats. Replacing some of those calories with alcohol put you at risk for nutrient deficiencies. Additionally, after a few drinks, you may become tempted to reach for foods that don’t support your body compositional goals.

The bottom line when it comes to indulging? Just like anything else you consume, alcohol should have can have a place if you keep it in balance with your health and wellness goals.

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5 Superfoods To Boost Your Training

Thu, 02 Dec 2021 08:00:00 GMT

As an athlete, worker, or super mom you are always looking for a competitive edge. When it comes to your diet, you should employ the same strategy. Superfoods are foods that have more benefits than the energy they provide from carbs, fat, and protein.

Superfoods contain vitamins, minerals, and other key phytonutrients that support your training, making these foods even more worth your while to eat. By incorporating these foods into your diet, you are giving yourself an advantage in your training and recovery.

1.Reduce Soreness and Improve Healing with Tart Cherry

Tart Cherry extracts, powders, and juices have proven to be beneficial for athletes.

Studies have found numerous benefits, including reduced muscle soreness after training,

Tart cherries are also naturally rich in melatonin, the hormone that helps regulate the sleep/wake cycle in our body. Consuming tart cherry extract in the evening after a training session should promote sleep and recovery.

Studies have shown benefit with doses of 16oz (480mL). Use that as a starting point and see if you can enjoy the benefits of tart cherry!

2. Metabolize Estrogen with Broccoli

High estrogen levels are not ideal whether you are a male or female athlete. Estrogen can promote the gain of fat mass. Broccoli contains a substance called 3,3′-Diindolylmethane (DIM) that is capable of metabolizing free estrogen. Consume broccoli at any of your main meals. Just make sure to cook it properly to optimize digestion and absorption.

3. Recover Post-Workout with Kiwi and Pineapple

Kiwi and pineapple are two great choices for a post-workout carbohydrate. These fruits are high glycemic and will quickly replenish muscle glycogen and hydrate the body after training. They also contain high levels of antioxidants that help eliminate the waste generated from exercise.

Pineapples contain enzymes that can aid digestion and compounds that benefit eye health. Both of these benefits are very important to consider if you are training hard. Shoot for 1-2 cups of these superfood fruits immediately after exercise.

4. Control Cravings and Boost Your Health with Cinnamon

Cinnamon contains a powerful compound called cinnamaldehyde which follows into a class of antioxidants called polyphenols. Cinnamaldehyde has been shown to affect ghrelin secretion and gastric emptying of the stomach making it a great tool to support healthy weight maintenance. Cinnamon may improve insulin sensitivity, helping the body store more carbohydrates as glycogen, and preventing a sharp rise in blood sugar.

It is also a powerful antioxidant that may help eradicate bacteria, viruses, and possibly even cancerous cells in the body. Cinnamon goes great on many foods and adding it is an easy way to incorporate its valuable benefits into your diet.

5. Gain Lean Muscle with Brazil Nuts

Brazil nuts are a superfood and can truly be a meal in themselves. They contain healthy fats, essential vitamins and minerals, fiber, and are a complete protein containing all 9 essential amino acids.

Brazil nuts are high in the antioxidant and mineral selenium. Selenium has been found to improve levels of luteinizing hormone, which is required for testosterone production. Consume 2-3 of these nuts daily to get the required dose of selenium and all the other benefits of this supernut.

There you have it, 5 amazing superfoods for athletes. If you want to learn more about eating to improve your health and performance we would be more than happy to help!

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Why High-Intensity Training (HIT) Is Good For You

Thu, 11 Nov 2021 08:00:00 GMT

Today there are so many fitness programs and classes available it can be overwhelming to decide how to train. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT). HIT is incorporated into many classes and has grown in popularity due to its ability to produce fast and effective results. But what exactly is it…and more importantly how do you decide if it’s right for you?!

Lets answer your top 5 questions about High Intensity Training so you can feel confident in finding a gym, personal trainer, or other fitness option in your local area.

Your top 5 High Intensity Training Questions:

1.What exactly is HIT?

High intensity refers to a level of intensity that is measured by a high power output or a high rate of perceived exertion. This will be unique to every individual.

A high intensity strength workout will cause high motor unit recruitment. This means it activates a majority of the muscles in your body and generally requires loads >80% of your 1 rep maximum to achieve the desired stimulus.

Near maximal exertion for aerobic work or “cardio” this would be performing exercises at a pace that elevates heart rate and gets you sweating and breathing heavy. You would work at a pace that would be unsustainable for more than a few minutes at a time. These workouts are often set up in an interval fashion where you go hard for a short period of time and then rest. This allows you to repeat the effort several times until the desired training stimulus is achieved. As you train in this way you will improve your ability to train hard for longer periods of time and delay the “burning” feeling commonly associated with HIT.

2. Is HIT a good fit for me?

High Intensity Training is a great fit for anyone looking to get fast results. The key is determining what the definition of “Intensity” is for you. Jumping into a class workout performing movements you haven’t mastered and loads your body is not ready for is a big no-no.

Working with a coach who has experience scaling workouts to meet your needs and abilities is the key to having long term success with HIT training. They will help you choose the exercises, weights, frequency, and duration of your training session to ensure your body gets the stimulus you need with risk of injury or burnout.

Be weary of anyone who promises vomiting or intense pain from their workouts. It’s not an effective way to get the results you want!

3. What does a HIT workout look like?

For a high intensity strength training workout you will be using heavy loads. Ideally greater than 80% of your 1RM as this is the ideal load for gaining strength, building muscle, and improving body composition.

Often times performing multiple exercises back to back at moderate intensity (60-80%) can produce a similar training result. It is important that the movements are carefully selected to ensure that form is not compromised and that the rest time is adequate enough to allow for repeated effort.

If you aren’t familiar with exercises, weightlifting, or just aren’t sure of what your body is capable of then you will benefit from working with a certified and highly qualified trainer or coach. They will analyze your movement and help you develop the motor control and stability to prepare your body for more high intensity forms of exercise.

4. What types of movements are in a HIT workout?

Any type of movement can be incorporated into a HIT workout. Resistance training with barbells, dumbbells, or kettlebells are all great tools. You can incorporate resistance bands, chains, battle ropes or medicine balls. Gymnastics implements like pullup bars or rings. Even simple bodyweight movements and plyometrics can be used.

The most important factor when choosing movements is that you have technical proficiency with the movement and can perform multiple reps at a given load with exceptional form. If your form tends to break down when you are fatigued or you have mobility issues that alter your technique then that movement is not a good choice for the high intensity training session.

5. What are the benefits of HIT?

There are numerous benefits that come from High Intensity Training.

The lactic acid produced from properly executed high intensity training will stimulate the release of growth hormone stimulating sugar and fat metabolism. It also increases protein synthesis which means you will build more lean muscle. HIT training also elevates your metabolism helping you burn more calories both during your training session and for many hours after you’re done.

You also tend to accomplish more work in less time with HIT training. This makes it a great way to train for busy folks who can only train 20-30 minutes 2 or 3 days per week. Just remember that training is only half of the equation. Adequate sleep and proper nutrition make sure that your body recovers from and adapts to the training stimulus, giving you the results you want.

There you have it. Answer to your Top 5 questions about HIT training. If you’re ready to talk to a coach to see if High Intensity Training is right for YOU then get in touch with one of our coaches today for a free consult!

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How To Optimize Your Warmup And Cooldown Routines

Thu, 28 Oct 2021 08:00:00 GMT

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact, if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping these components.

In this blog, we will look at the following components of training and see why each one is so important and how you can optimize it.

Warmup
Your warmup prepares your body and mind for that day’s training. Not every day is the same and your warmup should be specific to that. When planning and executing the warmup you need to consider which energy system your body will be utilizing. A max rep back squat requires very different preparation than a conditioning session with double-unders and wall balls.

The warmup helps to elevate heart rate, stimulate the nervous system, and optimize the function of the tissues and motor patterns you will be training that day. This will reduce your injury risk and optimize your ability to perform.

If you are someone who enjoys chatting during the warmup or never quite breaks a sweat then we want to challenge you to dial it up a notch. Give your warmup 100% of your effort next class and you will notice a huge difference in your ability to recruit and activate muscles. This will allow you to move with better form.

The efficiency of moving with better form allows to lift more weight and improve your fitness — which is exactly what we aim for here at CrossFit Dunwoody.

Mobilization
Human movement patterns can be broken down into a few broad and overarching groups like squat, lunge, hinge, push, pull, rotate, and walk.

Sometimes you will accomplish mobilization through a dynamic warm-up by taking your joints through an increasing range of motion to prepare them for the rigors of the workout. Sometimes you will slow down and target specific tissues through foam rolling, flossing, or distraction techniques with a band.

Let’s say the day’s workout is to build up to a heavy single deadlift. The first step is to consider what movement patterns will be involved. In this case, the deadlift involves a hinge as the primary movement pattern. You want to make sure that your back, hips, glutes, and hamstrings are well oiled and firing before you start touching a barbell.

Cooldown
The cooldown can and should involve more than making sweat angels on the floor. The goal is to ensure continuous blood flow to remove the toxins and metabolites that have built up during your training session.

By continuing to move after a workout you are actually improving your recovery and setting the tone for your next training session.

Hopping on a bike or rower for 10:00 minutes and moving at an easy conversational pace can be a total game-changer in the way you feel the next day. This habit can be hard to do at first.

Instead of laying on the floor until you crush your protein shake and head out the door, you will develop mental toughness by challenging your body to keep moving. There are huge dividends to this and you will notice improvements in your recovery each day and reduced soreness.

Stretching
After your cooldown, incorporating stretching and additional mobilization techniques into your routine is essential to optimize recovery and performance in your next workout. When you perform an exercise, your body is in “fight or flight” mode. There is a huge shift that occurs during your stretching and rolling session where your body switches back into a parasympathetic or “rest and digest” state.

Stretching muscles has been shown to temporarily improved range of motion and will help you when you go to tie your shoes the next morning. By focusing on breathing and moving your tight and sore muscles you are helping to establish homeostasis and you will feel much better for the rest of the day.

This is a great practice to repeat again later in the day before bed, especially if you are someone who has trouble shutting off at night and unwinding.

Today we looked at why it is so important to optimize the warmup, mobilization, cooldown, and stretching. We all love to go hard in the workout, but by focusing on improving in these areas is really how you will start to see results!

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Re(building) Your Foundation: Strict Strength

Thu, 14 Oct 2021 08:00:00 GMT

By: Coach Amber Hopeman (@eat.train.mom)

Over the coming weeks, our blog posts are going to be focused on gymnastics. We are going to talk shapes, kipping, efficient transitions, etc… But before we get into dynamic movement let’s take a step back. First off, why focus on gymnastics first? Because fundamentally, the stronger, more efficient we are in gymnastics, the stronger and more efficient we will be in weightlifting and our sports.

Gymnastics (especially the movements that involve hanging from the rig) requires:

Given these requirements, as a coach, if an athlete comes to me and wants to learn how to kip, my first question is simple: How many STRICT Pull-ups can you do? Why? Because the number of strict pull ups you can do and by observing you do them, this is going to tell me just how engaged your lats, stable your shoulders and how strong your grip and core are. And more importantly, it will tell me if you are even ready. As a coach, my job is to help you with technique, sure, but my goal is to get you there safely and to not skip steps that could lead to injury or a set back in your progress.

So if you are determined to learn how to do a kipping pull-up, the following should be your mantra every time you step into the gym to work on them:

KIPPING IS NOT A SCALE

It is a progression in gymnastics that you develop AFTER you have built the appropriate strength to perform kipping movements safely and with control. So if we need to we can develop a plan to either focus on building strict strength or really dial in your kip if you are ready. But remember, (I will say this many times over the next few posts so you won’t be able to forget it), YOU WILL NOT GET BETTER AT DOING PULL UPS BY DOING MORE PULL UPS.

So whether you are looking to PR your Fran time or you are wanting to get your first kipping pull-up, consider what is going to get you there. Building/improving strict strength is the first step and can be accomplished many ways. Banded Pull-ups and Ring Rows are the go-tos, and are normally the typical modification for MetCons. However, I want to focus on movements you can do at home, or maybe for 10-15 minutes after class where you can focus on your form, not for time but for quality.

LEVEL 1- STATIC CHIN OVER BAR HOLDS

Simple yet challenging all the same. Start with your chin over the bar and just “hang out” (pun intended). Looking to accumulate as much time as possible. Start with three sets at 10 seconds then increase the duration when you are able to do all three sets. Work up to three sets at 60 seconds.

This movement will provide:

LEVEL 2- THE NEGATIVE

Whether you perform this movement on the rig or with the rings, the idea is the same: begin at the top either by jumping or stepping up to get chin above the bar or pulling rings to chest. At this point, the shoulders should still be drawn down and back, lats engaged and back of neck and head nice and long. From the rig you should have a nice hollow position with abs turned on and legs straight and glued together. From the rings, same position, hollow body (we will talk more of the shapes in the next few weeks), rings to chest, elbow back, shoulder blades squeezed together.

The negative is simple, from this top position, you are going to lower down as slowly as possible until your elbows reach full extension but try to not let lats or shoulders disengage. Your neck should be relaxed. You can test this by moving your head side to side as you descend. If you cannot lower all the way down slowly, use a box to support your weight slightly so that you can descend to full range of motion.

PULL-UP PROGRESSION VIDEO W/ NEGATIVES

This movement will provide:

LEVEL 3: SINGLE ARM RING ROW

The normal (bilateral) ring row is a great way to build pull-up strength. However, the single arm row is a great unilateral exercise to identify and improve strength imbalances. If your progression or strength bilaterally has plateaued its possible this is the culprit. If you can accomplish significantly more rows on one arm than the other you may not be seeing progress because right now you are literally using just one arm to pull. This could be a strength or activation issue on the weaker side.

My recommendation would be to conduct the following test: After warming up, find a body angle at which you believe you believe can perform 10 unbroken single arm ring rows with your dominant arm. Then attempt to accomplish 10 on both. Make sure you use the same stance and place the feet in the exact same position for both sides. SEE VIDEO HERE

For practice purposes a good rep scheme would be 3 x 6-8 reps with a Slower Down, Faster Up Tempo. If you determined one side was weaker than the other, conduct a 4th set on that side.

This movement will provide:

Next time you have a few minutes before class or after, try some of these out! If you are looking for more in depth advice or training progressions, 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 or learning any of these movements, be sure to check out our KICKSTART PROGRAMS .

AUTHOR’S NOTE: I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations. If you aren’t already following them on IG or FB you should be. Some other great gymnastics accounts related to CrossFit to follow are: @thegymnasticscourse @pamelagnon @performanceplusprogram @thebarbellphysio @functional.gymnastics

Photo credit:
Diagram: wodprep.com

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4 Ways to Save Your Joints

Thu, 30 Sep 2021 08:00:00 GMT

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Focus on form
2. Make intensity your new volume
3. Recover Harder
4. Hit the Supplements Aisle

1.Focus on form
If you are training often and hard then even the slights inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.

2. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a higher load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.

3. Recover Harder
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. Sometimes the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love! Click here to meet with a coach and learn how you can begin your fitness journey.

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Top 3 Tips to Maximize Your Deadlifts

Thu, 16 Sep 2021 08:00:00 GMT

People tend to have polarized feelings about deadlifts. Either they love them or they hate them. No matter how you feel about them, deadlifts are a great movement to strengthen your entire back and surrounding muscles.

Let’s explore the top 3 tips to maximize your deadlifts!

1.Ditch the Mixed Grip

One of the best ways to start improving your deadlift is to ditch the mixed grip. Many people worry that grip will be a limiting factor at their maximal percentage lifts but you can easily overcome this by implementing a hook grip. This takes some getting used to since you’ve probably never lifted a bar of this weight with a hook grip and the pressure can seem unreal. Try taping your thumbs the first few sessions to take some of the edge off.

The benefits of a double overhand grip is a better position on the bar, less torque on the hips and spine, and decreased strain on the bicep. Build up this strength in your training sessions and if you really need to resort to a mixed grip for a competition or 1RM attempt then you will be better for waiting.

2. Dial-in Your Setup Position

One of the biggest issues you may be facing with deadlifts is the setup. That first pull off the ground never feels quite right. To overcome this you can practice rolling the bar into position. This may feel more comfortable and your body will naturally find the right position without you fidgeting around.

If you are new to lifting or know that your mobility is lacking then you may find it beneficial to practice pulling off of blocks. The higher start position will make it easier for you to engage your posterior chain. Another good option here is to work from the top down with lighter loads. Take the loaded bar from a rack or higher blocks and start standing tall, hips fully extended. Keeping your back and core tight and start pushing your hips toward the wall behind you as the bar descends down your thighs. Keep the bar in contact with your legs and the weight in the middle of your foot and heels.

Practice lowering down in a slow control fashion taking 4-5 seconds to lower for each rep. If you have a hard time finding the right position then you should take someone on one time to work with a coach who can provide the right cues to get you properly set up.

3. Train Deadlift Variations

Another way to build confidence in your deadlift is to explore different deadlift variations. Sumo deadlifts, single-arm, single-leg, trap bar, dumbbells, kettlebells, atlas stones, dballs, and tire flips will all help you. Getting stronger is going to help even if it is nonspecific. There’s no shortage of heavy stuff to pick up off the ground! These variations will train your grip, stabilizers, and strengthen many smaller muscles of the glutes and hamstrings that may not get fully recruited in your normal deadlift style.

There you go, the top 3 tips to maximize your deadlifts. Now go find a coach and pull some big numbers!

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5 Pre-Workout Nutrition Tips

Thu, 02 Sep 2021 08:00:00 GMT

“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches and get started.

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What’s it like visiting CrossFit Dunwoody? Hear Peggy and Audra’s experience!

Thu, 19 Aug 2021 08:00:00 GMT

CrossFit Dunwoody is proud to offer a great workout for all levels of fitness, whether you’re a beginner or expert. But you may be wondering what it’s like to visit CFD for the first time and what to expect here.

Well, wonder no more! We were excited to have Peggy and Audra from the The Aha! Connection visit our gorgeous facility and write about their experience. Here are a few highlights from their visit:

“ CrossFit Dunwoody vacated their space in the Dunwoody Village shopping center…and moved about 100 yards away into the out-parcel that used to be Jiffy Lube. I know some of you may miss Jiffy Lube but I believe all of you would agree the new CrossFit Dunwoody space is so much more attractive!

The timing of their move was right in the middle of the pandemic. Fortunately, the beautiful new outdoor workout space with turf was very timely and Covid-friendly.

Peggy and I recently participated in a CrossFit workout with Amber and Glenn and a class full of fun, positive, driven men, and women. We met Dixie and Dale, the CrossFit pups (so cute). We took a tour of the facility which includes a kid’s room (which Amber’s daughter was taking advantage of), indoor and outdoor workout spaces, a welcome desk with swag for sale, multiple showers, changing rooms and plenty of storage for your keys, purse, phones, and other stuff.

I personally love orange as an accent color and love their new decor and design. The walls of the indoor space are covered in Amber’s amazing hand-drawn images illustrating various exercises and correct form. The indoor/outdoor space is above the former Jiffy Lube “pit” and the giant rolling doors can be opened or closed depending on the weather. Adjoining the indoor/outdoor area is a completely outdoor gym which comes in handy for larger classes to spread out.

Peggy and I have been working to increase our fitness level but definitely weren’t on par with the rest of the class. Glenn prides his gym on catering to “diversities of fitness”. He wasn’t kidding. Amber was quickly able to help Peggy and me (and a few others in the class) find exercises to fit our capabilities while still allowing us to have a great workout and keep pace with the class.

When I first visited CrossFit Dunwoody in April of 2019, I wrote that CrossFit Dunwoody feels like the “Cheers” of gyms . It’s the gym where everybody knows everybody’s name. I didn’t tell my friend Marcy I was coming this time; therefore it was fun to surprise her when she showed up to our class. She loves CrossFit Dunwoody so much she moved from her home in Wyntercreek to the Dunwoody Village Town Homes across the street! (She seriously loves it but that’s not the only reason she loves her new awesome townhouse).

The staff and the clientele are truly so very nice and supportive. I love Glenn’s philosophy that everyone is unique. They offer an online 1 minute assessment to find the right plan for you! You can also schedule a free “no sweat” introduction . You can explore their facility online, or watch their 1 minute welcome video from the official City of Dunwoody ribbon cutting ceremony.”

If you’d like to read the entire article, visit The Aha! Connection site and read “ Peggy and Audra Visit CrossFit Dunwoody .”

And if you would like to join our amazing community, or just learn more about what we offer, schedule your free intro today!

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Top 3 Reasons To Train Kettlebell Swings

Thu, 05 Aug 2021 08:00:00 GMT

If you could only buy one piece of equipment to accomplish all of your training what would you buy? Treadmills and cycles are great for cardio but definitely won’t get you stronger. A barbell is great but where do you have room to keep it and let alone use it? Total gym style machines always feel so awkward, the cables never work and they seem to be built for someone else’s body. So what exactly can use to transform your body, build strength, burn fat, and improve your cardio?

Enter the kettlebell.

Kettlebells are a great and diverse tool that you should implement into your training. Kettlebell swings train the total body and can be a low impact way to build muscle. They can be used to improve performance as well as make you look and feel strong and capable. Of course, a tool is only useful as long as you know how to use it. Consider learning the basics with a certified coach who can show you the ropes.

Today let’s dive into the top 3 reasons to train with kettlebells so you can see if they are a good fit for your fitness regimen.

1. Carry Over To Sport and Life

Kettlebell swings have tremendous carry over to your sport and lifestyle activities. They teach you how to hinge at the hip, one of the most important movement patterns for health and optimal function. A strong and healthy lower back as well as a tight core will be developed rapidly when you train kettlebell swings with good form. You will also develop an iron grip. Grip is one of the best indicators of a healthy human and Harvard has found a strong correlation between grip strength and cardiovascular health.

Swings will also improve your performance with the Olympic lifts and power lifts and any other hip dominant movement like jumping. Kettlebell swings teach the dynamic hip extension that is the foundation of a powerful lifter and athlete. When you become strong and proficient with swings you can continue adding load becoming stronger and more explosive in the process.

2. Add Variety To Your Training

You can train Kettlebell swings more often than many other strength movements. Performing swings 2-3 times per week can really improve your strength and endurance and shake up your typical workout routine. By adjusting the weights, the number of sets, repetitions, and how long you rest you can get totally different responses from your kettlebell workout.

A typical Monday workout could focus on strength and power. You would use fewer reps and a heavyweight taking 2-3 minutes between sets to fully recover.

Wednesday’s workout could be focused on building cardio. Use a light kettlebell and swing it for a long time. Pick a number like 20, 50, or even 100 reps, and see how quickly you can get there. Or set a timer for 5:00 and see how many swings you can get in that amount of time.

On Friday you could train kettlebell swings in a high-intensity interval workout. Use light to moderate weights and focus on explosive efforts followed by bouts of recovery.

3. Quick And Effective Way To Train

Learning swings comes easier for some and harder for others. They are also easier to learn than the Olympic lifts and far less technical. Swings are a great alternative for individuals who are focused on fitness for their health and young athletes. They also require less time to prepare the body in terms of warming up the joints, muscles, and nervous system. They can be a fast and fun way to fit in a workout if you don’t have much time.

The kettlebell swings are such an effective tool because it trains both the eccentric (lengthening of the muscle) and concentric (shortening of the muscle) in a dynamic fashion. The snatch and clean both require a focus on a strong concentric contraction as the weight is lifted, Swings offer a different stimulus that may better suit athletes in sports like basketball or soccer or folks whose goal is not to lift the maximal weight overhead.

Kettlebell swings are a fun and effective way to train. Just like most exercises, it’s best to learn from a certified coach so you know you are performing them properly. If you are interested in getting in shape and training in a fun new environment come in for a free consult and we can show where you how training can be fun and get you results!

The post Top 3 Reasons To Train Kettlebell Swings appeared first on CrossFit Dunwoody .

Six Reasons Why You Should Sign Up for that Next Competition!

Thu, 15 Jul 2021 08:00:00 GMT

Having goals keeps you motivated, it gives you something to shoot for. You can focus your training (i.e this week I will work on pull-ups, and aim to link 3 by the end of the next week).

It’s easy to say “I’m bad at double unders”, then just avoid them in a class. But with competitions, there’s nowhere to hide. Maybe DU’s or T2B is the only thing keeping you out of the Rx division. If so, this is a great way to dial in on those skills or lifts that you struggle at. Maybe signing up for that competition is the one thing that will finally motivate you to work on what is holding you back.

More often than not, many competitions will have a TEAM or PARTNER division. This is a great way to get your favorite workout buddies together, come up with a silly name and have some fun. Being part of a Scaled Team at an event can be a great way to get your feet wet if you are new to competing. And sometimes this is a great way for you to challenge yourself to step up to that Rx category if you have one of your teammates that might be able to do some of the higher skilled movements (i.e. muscle ups) while you push yourself on some of the heavier weights required.

The camaraderie you get in your local box doesn’t leave when you get to a competition. Sure, everyone would like to win, but that doesn’t mean leaving others in the dirt. You will always see the top athletes stick around until the last person has finished, offering words of encouragement and advice. Be as inspired by the grit and determination of those left on the floor at the time-cap as you are by the flourish of the elite.

Whether it’s your fellow competitors, volunteers, judges or just watching, you’ve all got something highly emotive in common. This can create a bond you won’t get anywhere else.

Maybe you can’t string T2B together during a WOD or have never run a sub-8 mile during your training. But you will be surprised what you can do come “Game Day”. The adrenaline and energy of the crowds and your fellow competitors can help give you that extra push. Competitions can be an awesome way to PR! (And you can bet there will be someone there that got it on camera!)

Ask the majority of CrossFitters that have ever competed and they DON’T do it to WIN, they DO it to FINISH, to COMPETE. And most, even if they said they would only do just one, do another and another! You may not always remember the struggle of training or the exhaustion that comes after the event, but you DO remember the awesome friends you made, the incredible athletic performances and the FUN you had.

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.

AUTHOR’S NOTE: As always, I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations and some great drawings on perspective like the one in today’s blog.

The post Six Reasons Why You Should Sign Up for that Next Competition! appeared first on CrossFit Dunwoody .

Progress Plateaued? How is Your Strength Balance?

Thu, 08 Jul 2021 08:55:00 GMT

By Coach Amber Hopeman

Picture this: You have just completed a strength cycle for your back squat. You go to test your 1 Rep Max and… *Cue the sad trumpets*… No improvement. You have trained hard, you’ve eaten well, you’ve made sure to prioritize your recovery and nothing to show for it.

So what happened? Well there are a few factors to consider but for the purpose of this article I want to focus on one: Strength Balance. And let’s take that one step further by talking about unilateral strength, in this case, your left leg vs your right. Imbalances or discrepancies in strength (in addition to mobility and flexibility) can lead to pain and discomfort in the limb that is taking on more of the load but can also lead to poor performance and inevitably plateaus in progress.

“What we see in CrossFit programming is overzealous training of the squat pattern, with some form of squat being strengthened or conditioned on most days. In the novice or intermediate we will also see poor control in the bottom of the squat which increases the absolute load on the anterior knee and hip, and possibly the back. Holding tempo and developing strength in the bottom of the squat are important to develop in athletes who have painful squats.”

But whether your lack of progress is due to pain or not, most of the training we see is bilateral (front squat, back squat, strict press, strict pull-up). When was the last time you trained or beyond that even tested your unilateral strength (Front Rack Step Up, Single Arm Press, Single Arm High Pull)?

In the case of the above scenario a similar situation arose for an athlete. She was stuck at a 225# back squat despite significant training to improve. When she tested her Front Rack Step Up she was able to complete FOUR reps on her right leg with a 45# barbell. Her left leg… ZERO! No wonder a traditional back squat program was not helping. She had been basically squatting with one leg. With a quick shift in her training, she focused on her unilateral strength over the course of the next few weeks with front rack step-ups, bulgarian split squats and other unilateral movements always completing one extra set on her left leg. At the end of the program, she retested her back squat. 245# BOOM!

The takeaway: The strength was there, she always had the potential, she just had to access it.

In another awesome case, PR Star Fitness, a gym in Virginia all tested their athletes back squat numbers. Athletes were given the choice between back squats or step ups for the 6 week cycle. At the end of the 6 weeks, back squat numbers were tested again.
722 total lbs were added to back squat maxes in 6 weeks. Athletes who chose back squats added an average of 6.8 lbs to their squat (3.1% increase). Athletes who chose step ups added an average of 17.5 lbs to their squat (9.5% increase). They also tested Push Press, splitting the gym’s training between Push Press and Landmine Press. Focusing on just bilateral Push Press added an average of 1.4 lbs to an athletes Push Press (1.1% increase). Training the Landmine Press added an average of 13.2 lbs (an 11.1% increase).

So, whether you are struggling to get your first strict pullup, increase your back squat or bench press consider testing your unilateral strength. This just may be what is holding you back. How often does your gym train unilateral movements? Have you ever tested your strength ratios?

Check out the following article Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review for more in depth research on how unilateral exercises have greater benefit than bilateral specific to the squat.

If you are looking for more in depth advice or training suggestions, be sure to ask one of our amazing coaches or set up a personal training session or series to test your own strength balance. If you are not a member, but are curious about CrossFit or learning any of these movements, be sure to check out our KICKSTART PROGRAMS including our Comprehensive Kickstart that includes a Movement Screen for Flexibility and Mobility.

AUTHOR’S NOTE: I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations. Another great account to follow on this topic is Active Life Rx (@activeliferx). If you aren’t already following them on IG or FB you should be!

The post Progress Plateaued? How is Your Strength Balance? appeared first on CrossFit Dunwoody .

Applying the Shapes: Part 3

Thu, 24 Jun 2021 08:00:00 GMT

So we have learned how to make the basic shapes and no matter how proficient you become in performing gymnastics movements, the fundamentals and foundational drills we discussed are always important to keep practicing! So how do these shapes, the HOLLOW and ARCH , look when we are performing these movements?

I am going to start with one that may or may not be controversial, depending on how you have been taught. Who has seen that person who REALLY wants to get their first pullup or muscle-up, they take about 5 to 10 paces away from the rig to get a huge running start and they jump to the bar immediately with chest forward into the arch position and then try to drive as hard as they can into hollow in order to get that first rep? I know I have. From what you have learned about the importance of the Arch, do you think they were able to achieve the rigid tension required to transition to the hollow and create the momentum they needed?

So I first offer this: when approaching the rig for your first rep, JUMP TO HOLLOW . That’s right. Stand under the bar, jump to the bar where you are already in the hollow position, then use everything you have learned to achieve that initial tension into the arch before attempting that first rep.

Secondly, when trying to become more efficient in stringing any of these movements together you should be focused on maintaining that hollow position at the top of the movement and when returning to below the bar. For pullups and muscle ups this is crucial to stringing reps together and increasing your efficiency. So when we are ready to begin our descent we are driving away from that bar in a hollow position so that we can quickly transition back to the arch and so forth. I would argue that the shoulders and lats must stay engaged but the focus should be keeping those legs tight and long.

For toes to bar, the hollow position is broken in order to get toes to the bar but the shoulder position and core engagement of the hollow remains the same. The legs stay tight and long but the focus should be keeping those lats engaged so that the hips remain behind the plane of the rig and shoulders stay closed until you are ready to transition into the Arch as quickly as possible. No matter what the movement or variation of movement, the shapes all stay the same and maintaining those shapes at the right time in the movement will increase proficiency and efficiency.

I will close this out by saying that none of this is easy. Especially for us adults. Those that grew up with a gymnastics background may find this easy but learning these things as an adult can be extremely frustrating. And drilling basics isn’t always fun. And I know for most of us when we go to the gym, we just want a good workout and have fun.

But most of us also want to see progress. We want to get better. And this takes time. You may not go home and start incorporating these drills into your everyday routine and that is fine. But next time you start getting frustrated with yourself for not being able to string your toes to bar together or you start feeling like you aren’t making any progress in getting that first chest to bar or muscle up even though you know you have the strength, consider what you are actually doing to help you achieve this next step. It might just take a little more focus on the fundamentals.

Next time you have a few minutes before class or after, try some of these out! If you are looking for more in depth advice or training progressions, 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 or learning any of these movements, be sure to check out our KICKSTART PROGRAMS .

AUTHOR’S NOTE: As you might have noticed I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations. If you aren’t already following them on IG or FB you should be. Some other great gymnastics accounts related to CrossFit to follow are: @thegymnasticscourse @pamelagnon @performanceplusprogram @thebarbellphysio @functional.gymnastics

Photo credit:

Diagrams: @whiteboard_daily

The post Applying the Shapes: Part 3 appeared first on CrossFit Dunwoody .

Mental Toughness: Preparing for MURPH

Thu, 27 May 2021 08:00:00 GMT

By Coach Amber Hopeman

It’s been a year since we reopened our doors following quarantine. Many of us are still working from home, homeschooling our children, and adjusting to reestablishing that human contact we so craved. Even if we didn’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 over the past year. We were just trying to survive, not thrive during this time.

Last year I wrote this blog post on how to go about mentally and physically preparing for Murph coming off of quarantine. This year, we have a ton of new members and even though many of us have been back at this whole CrossFit thing for a bit now, it is still important to take note just how ready we are to execute 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.

For a lot of us, we have spent the last year doing exactly this : searching for that inner strength, achieving things in manners we didn’t think possible, surviving each day. We have come out of quarantine finding ourselves still isolated from those we work with, having to find connections in new ways and finding new ways to stay motivated. Despite the world returning to a new normal, 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 are in town 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. What is your strict strength like right now? When is the last time you attempted a high volume pullup workout? When is the last time you ran a mile? Attempting 100 pullups 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 the year 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 push-ups or with hands on a box, squat 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.

For those of you who are ready to tackle Murph head on: If you have never done MURPH unpartitioned, consider doing so before throwing on a weight vest and splitting up the reps. Or wear the weight vest for the run but take it off inside the gym. Adding weight at this high of volume without preparation will only lead to unnecessary injury.

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.

The post Mental Toughness: Preparing for MURPH appeared first on CrossFit Dunwoody .

The Hollow: Part 2

Thu, 29 Apr 2021 08:00:00 GMT

The Hollow position is probably the more well known position and the one that is focused on the most when developing core strength and well it’s the position that actually creates and gets you above that bar. But we want efficiency. And that means maintaining the tension as we transition from the Arch to the Hollow. Again, arms and legs are fully extended and knees and ankles are squeezed tight with toes pointed. Ideally in this position on the ground, one could push down on your toes and your top half would lift, moving as one shape, not breaking at any point.

Many athletes lose this shape by swinging the legs upward into a piked position, losing lat engagement when the shoulder angle closes or trying to thrust the hips toward the bar thus creating an arch again rather than maintaining the hollow position.

Again, practicing on the ground is a great first step. Whiteboard Daily has a great diagram of progressions (see above) that you can use to build up your strength and stamina in these positions. The key is to keep the core tight by keeping back into the floor. Once you have progressed to the full hollow hold position, hollow rocks are a great way to practice maintaining that tension. Want to take it up another notch? Grab a PVC pipe to simulate holding onto the rig and practice POPPING into that position as quickly as possible.

In PART THREE, I will be discussing putting the two of these together and how they should be achieved when actually performing specific gymnastics movements such as the pullup, toes to bar and the muscle up. In the meantime, here is an exercise you can do to build up your stamina in these positions as well as drilling a FAST and EFFICIENT transition between the two. It’s called the LOG ROLL, and I first discovered it on BreakingMuscle.com:

This exercise is almost exactly what it sounds like. The difference is that while you’re rolling from your stomach to your back, you will be alternating between the arch and hollow, respectively. Start by finding your hollow position. Then roll left or right, transitioning into your arch position. Once in the arch position roll back left or right transitioning back into your hollow position. The goal is to be able to snap from one position to the other .

Minimize excess movement outside of the hollow and arch as much as possible. Your legs should remain glued together and you should continuously squeeze your glutes, abs, and quads throughout the movement.

Want another challenging option? Check out the Hollow Arch Pulls at the bottom of the same article by clicking HERE !

Next time you have a few minutes before class or after, try some of these out! If you are looking for more in depth advice or training progressions, 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 or learning any of these movements, be sure to check out our KICKSTART PROGRAMS .

Photo credits:

Diagram: @whiteboard_daily

Photo: @crossfitdunwoody

The post The Hollow: Part 2 appeared first on CrossFit Dunwoody .

Gymnastics is All about Shapes: The Arch (Part One)

Thu, 15 Apr 2021 08:00:00 GMT

By: Coach Amber Hopeman (@eat.train.mom)

Beyond strict strength, when it comes to Gymnastics it is all about making SHAPES!

The two major shapes we are concerned with when doing gymnastic movements in CrossFit are the Hollow and Arch positions. In order to kip we are simply moving from hollow to arch and back as efficiently as possible. And to be efficient we aren’t just swinging from the bar but we are actively pulling ourselves into these positions.

So let’s break each one down starting with the Arch. Why start with the Arch? Because it’s the one most overlooked and when that happens a lot of power is left on the table and if not drilled at the fundamental level can prevent you from progression to higher skilled movements like the Muscle-Up. The power comes from creating as much tension as possible in the arch to use in the transition to the hollow that will create the upward momentum we need to accomplish these movements.

Now just squeeze your butt. If you have stayed long, even with this just small activation of the glutes, your feet should raise off the ground. Now, while keeping your chin tucked, lift your chest off the ground like there is a string at the base of your neck pulling you upwards as you reach your fingers forward as far as possible. Lift the legs slightly higher so that knees are off the ground, legs stay straight, toes are pointed. This is the Arch position. Notice you aren’t hyperextending your back nor are you making a “C” with your body. Try doing this a few times and then jump to the rig and attempt the same thing. Engage your lats by drawing your shoulders away from your ears, keep the body long and repeat the same thing you did on the floor. Notice how your body shifts without swinging, this is the tension we are trying to create.

So it’s great if you are actively engaging in kipping movements again coming off of quarantine. But remember, no one gets better at pull-ups by just doing more pull-ups, you get better by perfecting the basics, drilling the fundamentals that will translate to the power you need when executing the full movement.

Next time you have a few minutes before class or after, try some of these out! If you are looking for more in depth advice or training progressions, 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 or learning any of these movements, be sure to check out our KICKSTART PROGRAMS .

Photo Credits:

Diagram- @whiteboard_daily

Arch Photo- @crossfitdunwoody

The post Gymnastics is All about Shapes: The Arch (Part One) appeared first on CrossFit Dunwoody .

Check Your Ego at the Door

Thu, 18 Mar 2021 08:00:00 GMT

“Greatness comes from humble beginnings; it comes from grunt work. It means you’re the least important person in the room—until you change that with results.” -Ryan Holiday

As someone focused on your fitness, you know how to work hard.

You show up day in and day out. You keep track of your training, nutrition, and recovery. But do all your actions truly align with a deeper goal? The one you say you want to accomplish but still feel hesitant towards. Are you truly on the path to mastery?

In his book “Ego is the Enemy,” author Ryan Holiday tackles the difficult topic of the place of ego in success. So often we become impatient on our path to success. We get caught up in what is unfair. We want to boast or show off and show the world our best side. All the while neglecting our weakness or avoiding the work truly necessary to get better.

Can you think of a time in the past few weeks when you let ego get the best of you?

At that moment, you were probably not taking the best course of action. You probably were not focused on your values, who you want to be, or on taking action toward your goals. This can be problematic if you consistently let ego get the best of you.

Wanting to be the best will make you train hard toward your goals. Thinking you are the best can even have its place. If you are an athlete, you need to go into every contest or event with confidence that you can win. But when you begin to act and treat everyone else like you’re the best…well that’s when you start running into problems.

The danger of ego is directly related to the reality distortion field it creates. You have seen examples of this in those who have achieved some levels of success. In business, music, and certainly in sport there are countless men and women who have made fatal blunders due to unruly egos. Oftentimes, they think of themselves as invincible and surround themselves with a team of people who only feed the ego and let it grow out of control.

Compare this to an individual who has their ego in check. By getting out of your head, detaching from the internal dialogue, emotional language, and most importantly, the outcomes of a situation, you will be in a much better place to decide and act.

Winston Churchill says, “facts are better than dreams.” If you can be realistic with your current standing or status, it sets you up for true success. You will know where to leverage your strengths, how to attack your weaknesses, and a realistic view of the challenges and competition that could get in your way.

How about in the gym? Are you checking your ego when you train?

Working with a coach is one of the best ways to get a reality check. They can hold you accountable when you try to skip the warmup you should be giving more effort toward. They make sure you get deep enough on every rep of your squat.

They’re not just fitness police though. They’ll tell you when it’s time to put more weight on the bar. They’ll instruct you exactly on the strategy you need to execute in competition. They may not always give you the answer you want, but always the answer that you NEED.

If you have a health goal you want to achieve, don’t let ego get in the way. Reach out today to speak with with one of our trainers with a No Sweat Intro!

The post Check Your Ego at the Door appeared first on CrossFit Dunwoody .

5 Common Mistakes in Low Carb Diets

Thu, 11 Mar 2021 08:00:00 GMT

High fat or low carb diets are popular choices when it comes to styles of eating. Electing to eat more fat and minimize carbohydrate intake can be a great choice if you are trying to promote lean body mass, increase insulin sensitivity, and easily maintain health.

It is important that you consult with your doctor before beginning any new approach to your nutrition. Eating a diet higher in fat, with moderate protein, and lower in carbohydrates is beneficial for some people, but it may not be the right choice for you under certain conditions. Healthy individuals, however, should consider the benefits of a low carb eating approach.

By avoiding these 5 common mistakes in low carb diets, you will set yourself up for success:

1. Eating the same foods over and over.
Lack of diversity is one of the mistakes that can occur in many diets. With low carb diets, this usually is a result of a limited range of options for fats and a relatively small amount of carbohydrate consumption. This limits the amount of foods you eat in that macronutrient.

For fats, it is important that you include fats from a wide range of products including nuts, seeds, plants, meat, and fish. You should focus on including high-quality polyunsaturated and monounsaturated fats that will give your body a healthy dose of omega 3 and omega 6 fatty acids.

For carbohydrates, you should focus on getting most of your intake from vegetables, low glycemic fruits and starches, and unrefined whole grain foods. This will help you meet nutrient requirements and the fiber will help prevent spikes in blood sugar that can lead to cravings and fat storage.

2. Insufficient Carbohydrate Intake.
Another common mistake in low carb diets is actually going too low carb. Consuming healthy amounts of vegetables and low glycemic fruits will provide you the energy needed to get through your day. Unless you are trying to enter ketosis, your body is running on glucose to fuel the brain.

And unless you are practiced at fasting or burning fat as a fuel source, you may experience swings in mood and energy levels by simply chopping carbs out of your diet. Most low carb diets still recommend 10-20% of intake from carbs. That means 200-400 calories throughout the day should come from carbs and it still leaves room for healthy foods like broccoli, carrots, and blueberries!

3. Missing Out on Key Vitamins and Minerals
When carbs are restricted, it can be difficult to consume adequate levels of certain nutrients. One study looked at the Atkins diet, a popular low carb diet, and found it delivered 100% of the RDI for only 15 out of 27 essential micronutrients.

Incorporating a wide range of healthy carb choices will ensure you eat a broad spectrum of vitamins, minerals, and other beneficial phytonutrients. Low carbohydrate intake may not be the best long-term plan without proper supervision and supplementation of certain micronutrients.

4. You aren’t able to hydrate properly.
Each gram of carbohydrate in the body can hold 2-3 grams of water. When we stop consuming carbohydrates, it can be difficult for the body to maintain adequate hydration levels.

Consuming salt, potassium, and other trace minerals becomes even more important when you choose a low carb diet. Focus on high-quality sea salt that will help replenish stores after sweating.

5. You don’t fuel before or replenish after a workout.
The final pitfall of a low carb/high fat diet is improper fueling before and after exercise. During bouts of intense activity the body demands more fuel to sustain intensity and output. Many folks who don’t consume carbs before a workout tend to feel weaker and sluggish during exercise. They then try to fuel their performance with caffeine and stimulants which further deplete them and place additional strain on the central nervous system. Consuming carbs before a workout will help boost performance and allow the body to train longer and harder.

After exercise, the body needs to refuel glycogen stores. Any carbs consumed after a workout are going to be shuttle into muscle cells and stored as glycogen for energy later. By refueling your body during this time you set the tone for your next workout.

Have you made one or more of these mistakes in your nutrition? No worries. Information is key and working with a coach who has the right information is the best way to get the results you want!

The post 5 Common Mistakes in Low Carb Diets appeared first on CrossFit Dunwoody .

Speed Is a Skill

Thu, 25 Feb 2021 08:00:00 GMT

Speed is a skill. Here is how to master it…

Depending on your sport, or your fitness goals, the importance of speed could be a defining characteristic of your success. Naturally, track and cross country athletes want to run fast, but speed can help in almost all team and individual sports where strength and conditioning come into play. Whether you’re a running back who needs to hit the gap just a split second before the linebacker can wrap you up, or a basketball player who needs to explode past the defender for a layup, speed can be your best friend on the field, court, or whereever you’re trying to improve.

Given all else, a faster athlete tends to be a better one and luckily many of the defining characteristics of speed are skill-based. That means they can be trained and improved upon.

It is important to work with a coach who can teach you the skills and mechanics you need to learn. To improve speed, you need to make progress in the following 3 areas: strength, mobility, and mechanics.

Strength

An athlete can become faster by improving their absolute strength and relative strength to their body weight. This can be achieved through a combination of resistance training and plyometric exercises. Heavy squats and deadlifts will help develop the motor unit recruitment and ability of the leg muscles to produce force.

Plyometric exercises like box jumps will strengthen connective tissue and improve the stretch-shortening cycle in the muscle. Athletes will grow stronger and more powerful and this will directly correlate with increases in speed. Working with a coach who is well versed in speed development will help you get results quickly and stay injury-free.

Mobility

Improving mobility, the ability of your joints to move freely and easily can directly improve your speed. This is primarily due to the increase in stride length when the hips, knees, and ankles have a full range of motion. This allows for greater muscular contraction due to the body having a higher threshold for motor recruitment.

Your coach should explain the proper way to dynamically stretch, warmup, cooldown, and mobilize as a part of your program. It is important to discuss any past injuries with your coach so they can help you to the best of their ability.

Mechanics

The foundational movement pattern of running is a skill just like any other. Learning how to generate power through the proper mechanics can be a game-changer for many athletes and may make you feel like you are running for the first time all over again.

The timing, stride length, ability to change directions, and use of both the arms and legs for explosive movement are all essential skills to improve speed. Your coach will be able to address your unique needs and provide the proper guidance to dial in your mechanics.

If you are serious about improving speed to achieve your goals, seek out one of our coaches to develop a training plan to reach your goals.

The post Speed Is a Skill appeared first on CrossFit Dunwoody .

5 Exercises to Fix your Lower Back Pain

Thu, 18 Feb 2021 08:00:00 GMT

By Emma Stewart

The body thrives on balance. Our muscles and joints are happiest when they are getting an equal and total range of motion. The spine is no different and since its range of motion is smaller than most other joints, imbalances can be felt more intensely.

The spine requires the stability of the supporting muscles that surround it to keep up upright and mobile. When a link in this system is weak, the body will compensate in order to expend the least amount of energy, and injury may occur as a result.

Although there are various factors that contribute to the development of low back pain, some of the common culprits are: tight hamstrings/glutes/hip flexors, weakness in the core/glutes, and lack of spinal mobility.

“Pain is inevitable. Suffering is optional.” – Buddhist Proverb

So how do you fix or prevent this? Here are five things you can do today to make sure your glutes are firing, your core is tight, and your hips and back muscles stay strong but supple.

Incorporate these exercises and stretches into your daily routine to help ease and prevent lower back pain. As always if anything causes more pain or feels uncomfortable, consult your doctor or local physical therapist for further assistance.

Want to learn more about how to improve your overall physical functionality? Schedule your no sweat intro and meet with one of our amazing coaches today!

The post 5 Exercises to Fix your Lower Back Pain appeared first on CrossFit Dunwoody .

Make Your Breakfast 10% Better

Thu, 11 Feb 2021 08:00:00 GMT

You’ve heard it before. “Breakfast is the most important meal of the day.” A healthy breakfast can support your physical and mental performance. If you are trying to excel, grow, and make changes to your body or in your life then you need the proper fueling regimen to get you there.

Have you ever crashed during your workout? Felt mentally foggy or weak on a particular day? There’s probably a correlation with your nutrition. Whether it can be drawn back to the day’s breakfast or the long-term effects of nutrition choices, you can probably find a link.

To get the results you want, you need to pay attention to your nutrition. In this blog, we’ll be focusing on how you can make your breakfast 10% better. There are so many benefits of eating a healthy breakfast. Of course, improved performance is one, but eating breakfast has also been shown to reduce food cravings later in the day. It can also improve mental clarity and boost energy.

Our bodies are complex machines and our breakfast impacts the way our body operates for the day. Eating breakfast affects neurotransmitter production, electrolyte balance, blood sugar levels, and more. Our bodies operate the best with certain types of fuel and the right ratio of carbs, fat, and protein to perform at their best.

But not all breakfasts are created equal. So what are the makings of a great breakfast?

Choosing high-quality proteins, healthy fats, and low glycemic carbs is a great start to make your breakfast 10% better!Increasing protein intake is one of the best decisions you can make for your nutrition, especially at breakfast. Protein contains high-quality amino acids that will keep you satiated and prevent cravings later in the day. Try to eat some solid protein such as meat or eggs. If you need a quick option try keeping hard-boiled eggs and greek yogurt on hand. They are easy options to scarf down quickly or grab on your way out the door to work. Protein shakes are also good but whole foods are best.

People who consume liquid protein in the morning don’t get the same satiety benefits and still tend to overeat later in the day. Use protein shakes only if no other options are available or you are going to exercise first thing in the morning and need something fast digesting.

For fats look for foods like nuts, seeds, and avocados. These foods provide healthy monounsaturated fat and are chock full of vitamins and minerals as well. Rotating through different fats will ensure you have diversity in your diet and prevent excessive intake of any one food. A handful of nuts, an avocado, or some chia pudding are all easy grab and go options for healthy breakfast fats.

For carbs at breakfast, you should take a “less is more” approach. Focus on low glycemic carbs such as leafy greens and broccoli. Dark berries are also a great choice when fresh and in season. This will give you some additional fuel for your day. Try to avoid highly processed foods that will spike your blood sugar and have you craving carbs and making energy levels crash throughout the day.

Not a fan of breakfast?

There can be benefits to intermittent fasting too. Just recognize how your body feels and performs its best. For some people that is 5-6 small meals per day. For others, a big lunch or dinner is all it takes. Focusing on high-quality whole foods, getting enough protein and heart-healthy fats, and calibrating carb intake based on your activity levels.

For more nutritional and training strategies, get in touch with one of our coaches today!

The post Make Your Breakfast 10% Better appeared first on CrossFit Dunwoody .

Sugar: An Athlete’s Survival Guide

Thu, 04 Feb 2021 08:00:00 GMT

As an athlete or someone who cares about their health and fitness, it is important to make nutritious dietary choices.

One of the biggest battles faced by Americans today is contending with the high amounts of sugar that seem to be everywhere in the foods we eat. Sugar seems to sneak its way into many of the foods and drinks we consume daily without us even realizing it. This can be detrimental to our health, training, and body composition goals because sugar can provide unnecessary calories, impact our mood, alter cognitive function and energy levels, and impact so many other vital functions in our bodies.

What is sugar?

Simple sugars are the most basic form of carbohydrates known as a monosaccharide. You will often hear these referred to as glucose, fructose, and galactose. These ringed structures are also the building blocks for larger compounds such as disaccharides like sucrose (table sugar), and polysaccharides like starch (foods like potatoes, corn, and wheat).

What does sugar do to my body?

Our body actually runs off the simple sugar known as glucose. With the exception of individuals in nutritional ketosis, our bodies actually require sugar to perform vital functions to survive. Our brain is the biggest sugar user in our body and consumes approximately 120 grams of glucose daily, that’s about 420 calories worth! That glucose can come from our diet or gets produced through a process called gluconeogenesis in the liver.

Even though our body loves glucose it needs to moderate the levels of glucose in the bloodstream. A steady stream of glucose is preferred to large amounts because consistent excessive amounts can cause problems in our bodies. It’s like filling up the gas tank in your car. You need to put in the proper amount of fuel and have a maximal capacity for storage. You keep the fuel in the gas tank even though there is more room in the trunk of your car. If you fill your trunk with gasoline it would no longer serve its useful purpose as fuel and would be very dangerous.

What if I have too much Sugar?

To prevent our body from excessive glucose levels in the blood we have the hormone insulin to help store the glucose we don’t need as fat. This is like having those handy little red 5-gallon gas containers. When the tank of the car is full we simply start filling our storage containers to save energy for later. Having a little bit of extra fuel on the reserve is always nice, but we don’t need to store extra fuel every single day or we end up with a problem.

So when can I have sugar?

As an athlete sugar is important for refueling our body after exercise. This makes sure that we have enough fuel in the tank the next time we want to go for a drive. If we want to drive fast and race however we don’t want to carry any extra storage containers in the form of fat. That will only impede performance. Most of our diet should consist of healthy fats, lean proteins, and complex carbohydrates in the form of vegetables that will not spike our blood glucose levels.

If you have questions about the optimal food choices for your diet to optimize performance you need to work with an experienced coach who gets the best out of athletes. Nutrition is a highly personalized journey and can take some refining and tweaking to optimize. Once you dial in what is best for you there is nothing that can get in your way!

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Everything You Need To Know About Salt In Your Diet

Thu, 28 Jan 2021 08:00:00 GMT

Long touted as “the bad guy” when it comes to heart health and blood pressure, salt is starting to fight back with a different story.

There is more to salt than the seasoning and preservative we tend to associate with it. There is absolutely a place for salt in your diet. It’s important to know that not all salt is created equal.

To truly optimize your health you need to prioritize your salt intake, consume the right types of salt, and understand the relationship it has with potassium. When it comes to nutrition that can optimize your health and performance, electrolytes are just one key to success. Adopting sound nutritional strategies will transform the way you feel but also the way you think and your mood.

The problem that arises with salt has less to do with salt and actually stems from processed foods. Processed foods are to be limited for two main reasons.

First, they are almost entirely void of potassium, which throws off the ratio of salt to potassium in the body.

Second, they contain 99% sodium chloride and anti-caking agents that often contain heavy metals which can do serious damage to your nervous system. Salt containing heavy metals can actually lead to dehydration. They are toxic in the body, so the body pulls water out of the cells to protect itself.

“At the end of the day, you can’t compete with Mother Nature. If you’ve got a great tomato, just a pinch of sea salt is all you need.” -Zac Posen

The solution to the problem is to eat the right types of salt. Himalayan salts, sea salts, and other high quality salt products contain lower levels of sodium chloride and instead have higher amounts of beneficial trace minerals. They are also unrefined, which eliminates the risk of heavy metals.

It may be a tough mental block for you to overcome when it comes to adding salt to your diet. Feel free to use a healthy variety of salt liberally, since evidence has shown no link between sea salt intake above dietary guidelines and adverse medical conditions.

Salt can improve athletic performance and energy levels through its hydrating effects. There are also tons of varieties that will absolutely revolutionize the taste of your food. The cells in our body maintain hydration through a sodium potassium pump. The body likes to maintain specific levels of each mineral in order to keep homeostasis. Along with salt, make sure you consume foods high in sodium like potatoes and bananas, especially if you are training hard or sweating a lot.

If you have questions about nutrition for your sport, you want to have more energy, or make a positive choice for your body then we would love to talk about your goals and share some resources that can help!

The post Everything You Need To Know About Salt In Your Diet appeared first on CrossFit Dunwoody .

Debunking 3 Big Stretching Myths

Thu, 21 Jan 2021 08:00:00 GMT

Stretching is one of the most misunderstood practices in the realm of fitness and sports performance. A long-standing staple in many training sessions, it is commonly performed incorrectly, performed at the wrong time, or avoided for the wrong reason.

By the end of this article, you should be able to see the benefits of stretching and how to place it into your routine. Let’s take a closer look at what stretching is, when to do it, and debunk 3 of the most common myths about stretching.

Myth #1 Stretching makes you weak.

Stretching is sometimes avoided entirely. Especially by athletes who are concerned with losing strength or experiencing a decrease in performance. Holding long static stretches before executing a high-intensity lift or movement may have an impact on the stretch shortening cycle of the muscle.

Most folks, however, are not going to hold a long passive hamstring stretch and immediately pop up into a heavy set of back squats or deadlifts. Proper stretching of the muscle requires breathing, relaxation, and a parasympathetic state to be performed correctly.

Odds are that what most people consider stretching is more like jamming their connective tissues, ligaments, and joints into aggressive end range of motion and uncomfortably holding them there until the pain is overwhelming. The positions are wrong. The intensity is too high. The body doesn’t relax. Stretching is not achieved.

Performing proper stretching has actually been shown to IMPROVE strength as the muscle is able to contract properly and generate force through a greater range of motion. But when and how should it be done? Let’s move on to myth #2.

Myth #2 Stretching should not be performed before exercise or sport.

Stretching before exercise or sport can actually increase performance. The key is knowing how long to stretch. A meta-analysis of studies around stretching and the ability to generate strength or power in subsequent effort found some pretty clear data.

Holding stretches for less than 30 seconds had no negative effect on the ability to jump, sprint, or produce force in resistance training movements. Holding stretches for 30 seconds or longer led to decreases in the ability to produce force with longer stretch times, leading to a more significant decrease.

Key Takeaway: Perform dynamic stretching and short duration static stretching before exercise or sport. Take the muscles through a progressively increasing range of motion to improve circulation and prepare the body for performance.

Myth #3 Stretching increases risk of injury

Based on the first two myths being debunked you probably know where this one is heading… The idea that stretching increases risk of injury is tied in with the lack of knowledge around proper timing and execution of stretching protocols. In fact, in today’s society, we spend more time sitting in poor positions, with our shoulders hunched and necks cranked forward as we peer at our cellphones and computer screens.

We’ve already established a dynamic stretching and short duration (<:30 seconds) static stretching routine can help prepare the body for performance, but there is a huge benefit to longer duration static stretching post workout and during active recovery sessions. By addressing some commonly tight muscles like the pectoralis or psoas we are able to correct our bodies posture and alignment. Stretching these two muscles helps provide stability to the hip and shoulder joints and can significantly decrease injury risk.

So now that we’ve debunked some of the common myths around stretching you should feel confident about incorporating stretching into your training. If you need help with stretching, mobility, or any other training needs consider connecting with one of our trainers to find a plan that works for you.

The post Debunking 3 Big Stretching Myths appeared first on CrossFit Dunwoody .

The New Year’s Resolution Conundrum

Thu, 07 Jan 2021 08:00:00 GMT

res·o·lu·tion (noun): a firm decision to do or not to do something.

Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the knob, clap your hands or yell across the room to Alexa and, “voila,” let there be light.

Others take time to build, layer upon layer, like a brick house. The process can only happen in a very specific way. With a strong foundation, one brick at a time.

On January first, many folks scramble to find the switch that will yield the results they are looking for. But behavior change is not a light switch. Behavior change is a process. Getting stronger, eating healthy, or losing weight won’t happen instantaneously. It happens brick by brick. You only get the results if you follow the process. The right plan and the right effort simultaneously.

“You are never pre-qualified to live your dreams. You qualify yourself by doing the work. By committing—even overcommitting—to what you believe you should do.” – Benjamin P. Hardy

If you are committed to an outcome then the process it will take you to achieve your goal should be irrelevant. Your focus is on results now. Your focus is on determining the right plan and taking the first step towards achieving.

If you are someone who worries about how far away you are from your goal then you are focused on the wrong thing. Focus on what you want, not what you don’t.

When you set your goals say exactly what you want. Getting specific here is key. Numbers and dates. These make your goals realistic and allow you to work backward to where you are today. This will help you set realistic expectations for what you can and should be achieving on a given day.

If your goal is to lose 40lbs then it would be impossible to achieve in one session. Your goal doesn’t feel like something that you can actually achieve. By February you may be frustrated that you haven’t hit it.

But if you start thinking about the future version of you that weighs 40 lbs less, then you can start to understand what needs to be done. Your focus is not on losing weight, but on acting like the person who has already lost it.

You might do things like have a gym membership that you use regularly. Have a salad for lunch every day. Go for walks and spend your weekends on the go. You probably have other healthy friends that support your decisions.

“You can not entertain weak, harmful, negative thoughts ten hours a day and expect to bring about beautiful, strong and harmonious conditions by ten minutes of strong, positive, creative thought.” -Charles F. Haanel

In his book The Master Key System, Charles Haanel unpacks the process of achieving one’s goals. He explains that you have to “be it” and “do it” BEFORE you can “have it”. Most people get this process backward. They expect that they will change their behavior once they have achieved their goal. Instead, you must act in accordance with what it means to achieve your goal. Ask yourself, “Would a person who cares about their health make the decision I am about to make?”

The more your decisions and actions align with the goal, the faster it will come to you. Don’t let this New Year slip away from you. Stop looking to flick the switch that will make all of your problems go away.

Instead look for the path that is more difficult, but leads to success. Surround yourself with people doing the thing that you want to be doing. Who look the way you want to look. Learn from them, adapt their behaviors, and put in the work.

This is your year.

Want to make better fitness decisions this year? Schedule your no sweat intro and learn how CFD can help you have the best 2021.

The post The New Year’s Resolution Conundrum appeared first on CrossFit Dunwoody .

Welcome to the Weight Buffet: How to Fuel Up for your Workout

Thu, 17 Dec 2020 08:00:00 GMT

If the weights ever feel heavy after your warmup sets or you find yourself coming out of the gate too hard during the WOD, you’re not alone. Rather than crumple into a pile of gasps and sweat maybe you should consider fueling up DURING your workout.

We all know how important fuel is to building muscle. The right nutrition can heavily impact your path towards your goals negatively or positively. In this article we’ll talk about the right way to approach your workout nutrition, depending on your fitness goals.

The body needs carbohydrates, proteins and fats in order to function. The body will use whatever fuel is available to keep functioning and get you through your workouts. As we talk about what to sip on during your workout, your goals on how and what you want your body to use as fuel is important.

Before we dive into some ideas to help you towards your goals, be sure you’re getting your nutrition on track overall otherwise getting into the specifics won’t really help you. Getting your nutrition right around your workouts has to be your first priority. If you’re not already eating well around your workouts, focus on the basics first before incorporating intra-workout nutrition.

If performance or building muscle is your priority, this one’s for you. In order to build muscle, your body needs enough calories for all of it’s normal daily functions and then some. For those interested in building muscle, incorporating carbohydrates and protein during your workouts will ensure your body isn’t breaking down your valuable muscle to keep your workouts fueled. Powders that are easily digestible will be easiest to take during your training sessions.

There are many supplements out there with simple carbohydrates and protein. For protein sources look for whey protein isolates or hydroslates or even a high quality branched chain amino acids (BCAA) powder. Pair this with an easily digested carbohydrate source such as dextrose, maltodextrin, or glucose. A good rule of thumb is 30 grams of carbs per hour while strength training and 5-10 grams of protein or BCAAs. Do your homework, stick to clean ingredients and avoid anything you can’t understand. If it sounds like a chemical it probably is.

If your primary goal is to lose fat, and hopefully maintain the muscle mass you’ve got, your best bet is going to be to sip on BCAAs (Branched Chain Amino Acids) during your workout. You want your primary fuel source to come from your fat stores, so adding a simple carbohydrate supplement won’t benefit you until you’ve lost the fat you’re looking to lose.

Taking BCAAs helps your body use those easily digested proteins for fuel before breaking down your muscles. Fat is hard to utilize during your workouts so your body will have a tendency to try to break down what’s readily available, which in this case are your muscles.

Please don’t try to guzzle a shake before you jump into Fran or another high intensity metcon that will have you running to the bathroom. Your may become extremely nauseous since the body is trying to push fresh blood flow to your working muscles and can’t effectively digest at the same time. Instead, sip on your shake during your power lifts and Olympic lifts then finish it off AFTER the metcon. You’ll thank me later.

Above all, always sip on water throughout your workouts and get real about the kind of work you’re doing. Giving your body what it needs to perform is essential to your goals. Be smart and do what’s right for you!

Want to join the CFD community? Click here and schedule your no-sweat intro!

The post Welcome to the Weight Buffet: How to Fuel Up for your Workout appeared first on CrossFit Dunwoody .

Tips For A Balanced Lower Body

Thu, 10 Dec 2020 08:00:00 GMT

After an intense workout of front squats or thrusters, you may have felt that burning, pumped up sensation in your quads. Your pants are tighter and you can no longer put your phone and keys in your front pocket for fear of getting them stuck.

The quadriceps and hip flexor muscles on the front of your legs are responsible for extending the hip and knee joints. They have tremendous potential for growth and get a great workout from movements like front squats, step-ups, and walking lunges.

Having powerful quads is not a bad thing by any means. In fact, the greatest Olympic weightlifters, cyclists, and speed skaters have huge powerful quad muscles.

Some folks have very powerful quads but have issues recruiting the muscles of the posterior chain. They allow the quads to handle all lower body movement. Having poor form can also contribute to you being quad dominant. If you are an athlete who notices that your weight is often in your toes you may be prone to this imbalance. If the coaches are always telling you to “get in your heels’ this is probably the correction they are cueing.

The top priority in a training program should always be safety and function. That’s why using compound movements like squats and deadlifts provide excellent returns. In terms of strength building and promoting lean body mass they provide the most bang for your buck. People who focus too much on a single movement like squatting may be neglecting movement patterns that would keep them strong and healthy.

You should have an equal ratio of squat and lunge workouts to hinge and deadlift workouts. If you are quad dominant or lacking in the posterior chain department then that ratio should be 2 to 1 in favor of the hinge and pulling movements. As you are able to better recruit and develop the glutes and hamstrings then you can start to balance out the program you are following. Not only that but building a stronger posterior chain will make all of your lifts more powerful and you will look and feel better too!

Deadlifts, RDL’s, Kettlebell Swings, Good Mornings, Reverse Hypers, and Hip Thrusts are all excellent for beefing up those glutes and hamstrings. You can also adapt movements to make them more favorable to the posterior chain. Low bar back squats and box squat variations recruit more posterior chain than front squats do. Reverse lunges instead of forward or walking lunges will also be a better option to help you stay in your heels.

If it looks like you have a second kneecap then you might be in the running for quad dominance. Our training programs contain constant variance to make sure you are improving in all areas and eliminating weaknesses. Our coaches can help you through a series of assessments to determine what to focus on and how to get your body strong, healthy, and balanced.

Ready to begin your journey towards strength and health? Click the link and schedule your no sweat intro today!

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Isometric training 101

Thu, 03 Dec 2020 08:00:00 GMT

Have you ever failed a rep in the same position over and over again and asked yourself “why won’t my body just work for me here?!”

Getting stuck in a lift is no fun. Especially when it’s the limiting factor from you hitting a PR in the lift. There are many potential reasons for missing a lift, but if your technique is pretty dialed in then it is most likely a strength issue in that particular range of motion.

Luckily there are many training techniques to eliminate specific weaknesses like this and one of the best ways is by incorporating isometric protocols into your training.

Isometric, as the name implies means “ relating to or denoting muscular action in which tension is developed without contraction of the muscle.” Boom. Science.

That means you train the muscle without moving it. If you have a weakness. It means holding the muscle in an isometric contraction at (or around) the range of motion you want to improve.

Seems pretty simple right? It is!

You can use isometrics in the middle of your movement as well. You can incorporate a pause during the eccentric (lowering) of the weight, at the end range of motion to eliminate the stretch reflex, or during the concentric (raising) to increase muscle fiber recruitment.

“Act the way you’d like to be and soon you’ll be the way you’d like to act.”

― Bob Dylan

From there you can apply all different kinds of techniques depending on if your goal is to improve strength, hypertrophy, or activation.

Isometrics can really help you build maximal strength. Target the position that you want to improve, your “sticking point.” Perform a ten second isometric hold at this position with a moderate to heavy load. The goal is to stay locked in this position to increase motor unit recruitment and stimulate muscle fiber growth. The body adapts to the stressors placed on it. By stressing a weak point the body goes to work to make it stronger.

You could apply this to a sticking point on your squat or bench press. It could be performing a deficit deadlift and hover the bar at ground level to develop pulling strength from the floor.

If you are trying to build muscle isometrics can work for you. That includes the booty muscles too ladies! (and guys?) When performing a lift you want to pick rep scheme that you know that you can hit while perform an isometric contraction at the top of each rep. This works great for movements like chinups, dips, or glute bridges. Perform a 3-5 second contraction at the top of each rep where you contract your muscles as hard as you can before lowering down for the next rep.

Let’s say you have weak glutes or have difficulty activating them for a lift. Increasing time under tension with longer duration isometric holds is one of the best ways to improve recruitment. A good example of this would be a single leg glute bridge isometric hold. Hold the lockout position at the top of the hold for :30-60 seconds focusing on maintaining full hip extension. You will find your backside burning and shaking real fast! This can be a great warmup protocol for movements that you have trouble getting warm for.

Now that you have learned a little bit about isometric training think about how or where you could apply them to address an area you’ve been wanting to improve! Want to get started on your fitness journey? Click here to learn how to join CFD!

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The 1st Annual DunWODy Showcase

Thu, 12 Nov 2020 08:00:00 GMT

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”

Event 2: “Oil and Water”

Event 3: “Breakdown”

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 post The 1st Annual DunWODy Showcase appeared first on CrossFit Dunwoody .

5 Tips to Help You Change with the Season

Thu, 22 Oct 2020 09:00:00 GMT

As the weather starts to turn colder, many of us tend to let our health and fitness routines take the back burner for a few months. Whether you are feeling burned out or you are just trying to escape the upcoming holiday season without eating too much pie, it is important to recognize what the change in season can mean for you in your training and health.

The fall and winter months bring about changes in our training routines, daily habits, and nutrition. Rather than taking a hit and accepting that this is a time to let yourself slide (because you’ll make it up and get back on track in January) what if this year you made a plan to do things differently?

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” -Jim Rohn

Here are 5 Tips to Help You Change with the Season!

Eat more vegetables and healthy fats.
During the summer months, there seems to be an abundance of fresh fruits and vegetables around. In the fall/winter we tend to shift towards more comfort foods, foods that are preserved or packaged and are easy to prepare. Focusing on incorporating more vegetables in your diet will help you get the essential vitamins, minerals, fiber, and micronutrients that you need. Omega-3 fats, found in fish and flaxseed, can help with heart and brain health.

Go for a walk during the daytime.
Getting outside for a walk during daylight hours can be extremely beneficial for your body and mind. Even if we can’t get Vitamin D from the sun during the winter months we can still benefit from its exposure. Walking can help improve metabolism, boost mood, and be a much better pick me up for your energy than coffee. Doing it in sunlight is proven to be one of the best ways to combat Seasonal Affective Disorder (SAD) that gets people run down in the winter months.

Break a sweat every day.
Prioritizing fitness may actually be more important in the winter than the summer. We naturally find ourselves more active during the summer months, enjoying the weather at the beach or on a hike or a bike ride. In the winter we tend to hole up indoors. Those hours of walking are replaced with hours of Netflix bingeing and lo and behold we start to get sedentary and complacent.

Stay Hydrated.
In the colder months, you may never feel the need to quench your thirst as you do on a hot summer day. Most folks tend to stay on the dehydrated side. Sweat also evaporates in the cold dry air, so many people are less likely to replenish fluids after exercise. Be sure to set daily hydration goals for yourself. Setting alarms on your phone to get up and grab a drink of water is a great way to accomplish this.

Structure your day for success.
One of the best ways to take charge of your health during the fall/winter months is to plan out your day. Set yourself up for success by incorporating healthy habits and avoiding the detractors is key. Plan to have a big healthy salad before showing up to the holiday party where you know there will be tons of desserts. Book a fitness class, yoga session, or plan to meet a friend during a time you would normally just watch TV or surf the internet.

If you want to stay in control of your health through the rest of this year and beyond, let us know! Click here to schedule a no sweat session with a coach and learn how CrossFit Dunwoody can help with your health goals.

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City of Dunwoody Celebrated CFD’s Grand Opening with Ribbon Cutting

Thu, 24 Sep 2020 15:21:00 GMT

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.

The post City of Dunwoody Celebrated CFD’s Grand Opening with Ribbon Cutting appeared first on CrossFit Dunwoody .

How Stress Can Motivate You

Thu, 10 Sep 2020 08:21:00 GMT

Did you know that a little bit of stress can actually maximize your performance?

If you’ve ever been in a flow state and totally lost track of time immersed in the task at hand, you know know how astounding it can be to snap out of it. You were so focused that you couldn’t worry about your bills, external relationships, and the little worries in life.

It turns out that time spent in a flow state is one of the highest corollaries to a fulfilling life. The more time you spend in flow the happier you are. It also turns out that flow is the best way to get good at a particular skill- assuming the activity meets some key criteria.

The Yerkes Dodson Law examines how as arousal increases so does performance. Being pushed slightly beyond your comfort zone you get hooked. Locked in flow you will continue to push yourself, just barely keeping up with the challenge that is inches from your grasp. They even assigned a specific value to the degree of difficulty. If the level of the challenge is approximately 4% greater than your current skill you will be most likely to get into a flow state.

If you think about great athletes, musicians, artists and other high performing individuals you will see countless examples of them rising to the occasion. Completing the game winning drive as they march their team down the field and scoring with just seconds left on the clock. Playing a guitar lick faster and faster immersed in sweat and the roar of the crowd. These folks are locked into what they are doing to a place that is beyond what conscious mind and ego can interfere with. They are fully present and immersed in the task at hand.

It is important to find the thresholds in your life where you can push yourself and grow. If you feel like a task is too easy you will quickly lose interest and find yourself bored. If it is too difficult, you will feel like it’s hopeless and not actually give your best effort. Find the challenge that is engaging and challenging yet attainable if you truly want to get the most out of yourself!

Want to challenge yourself? Click here to learn more about our programming and start today!

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Dunwoody’s Newest Gym: CrossFit Dunwoody is Open!

Thu, 03 Sep 2020 16:03:00 GMT

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:

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

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Q&A with Bella Zack: High Schooler, CrossFitter, Our Champion

Thu, 20 Aug 2020 12:50:00 GMT

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 : I n 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.

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!!

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Why join CrossFit Dunwoody? Hear Anna’s fitness journey!

Thu, 23 Jul 2020 08:00:00 GMT

At CFD, we know how CrossFit and fitness can change lives. But don’t take our word for it! Hear it directly from one of our members, Anna Dorris, who joined CFD in 2017 with no previous CrossFit experience.

Click below to listen to Anna’s experience, what to expect when you come to the gym, and why she thinks you should join CrossFit Dunwoody!

Want to learn more about Crossfit Dunwoody? Click here to schedule your free trial!

The post Why join CrossFit Dunwoody? Hear Anna’s fitness journey! appeared first on CrossFit Dunwoody .

COVID-19 Health and Safety Initiatives at CrossFit Dunwoody

Wed, 15 Jul 2020 08:00:00 GMT

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.

The post COVID-19 Health and Safety Initiatives at CrossFit Dunwoody appeared first on CrossFit Dunwoody .

What’s Keeping You from Achieving Your Goals?

Thu, 11 Jun 2020 12:48:00 GMT

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.

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.

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.

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.

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?

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!

The post What’s Keeping You from Achieving Your Goals? appeared first on CrossFit Dunwoody .

Eat to Thrive, Not Just Survive!

Thu, 04 Jun 2020 11:00:00 GMT

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.

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!

The post Eat to Thrive, Not Just Survive! appeared first on CrossFit Dunwoody .

Choose an Environment that Supports You

Thu, 28 May 2020 11:30:00 GMT

The environment you place yourself in is arguably the most important decision you can make at any given moment. The actions the environment supports will shape your life and the decisions that you make.

It sounds like a big statement but let’s think about it for a minute. Compare a few different potential options of environments you could spend your day in.

On one hand, you could choose to spend your day throwing around heavy weights and being bold, focused, and confident in an activity like weightlifting or CrossFit. Think about how you feel after lifting a barbell, or doing pull-ups. How do you feel? Maybe strong, determined, more powerful?

Now let’s consider another way your day’s activity could go. You go to a yoga class where you focus on your breath. Stillness and peace is a common feeling people get. You’re stretching, creating space. Think about how different that feels from the weightlifting you would do at the gym. The feelings you experience from doing yoga may be uplifting, and open. The gestures and stretches your body takes in a slowed-down type of activity like yoga impacts the way your brain perceives your life.

Let’s analyze a third option. You go to an old friend’s house. You end up sitting on the couch having a few drinks and snacking. You watch a mindless TV show while your friends complain about work and how unhappy they are at their job.

Which experience do you think will make you grow? Which environment will contribute to the person you want to be?

Ding. Ding. Ding. It’s an easy choice right?!

“Surround yourself with people who remind you more of your future than your past.”
-Dan Sullivan

Put simply, you become what you do. Your body communicates who you are to your brain. If you spend your time doing hard work and lifting heavy weights, you start to think how strong you are and how you can do hard things. This will translate into your life. You become the type of person who is strong and can do hard things. In a place like yoga, or maybe running outside, you may experience those feelings of freedom, space and peace. You become a person who experiences these things.

It’s incredible how much how body influences how we think. Activity is so important to everyday life. The next time you’re working out, whatever activity it is that you choose, notice the messages your body sends your mind.

Feeling uncertain in your life, like you need a better direction? Get under a barbell and do some hard work. Feeling like you need more mental clarity in your life? Try some yoga or running. With your body as a tool you can create the environment you most need in your life.

The post Choose an Environment that Supports You appeared first on CrossFit Dunwoody .

Mental Toughness: Completing Murph during COVID Crisis

Wed, 20 May 2020 10:00:00 GMT

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

The post Mental Toughness: Completing Murph during COVID Crisis appeared first on CrossFit Dunwoody .

CrossFit Dunwoody on the What’s Up Dunwoody Podcast

Thu, 14 May 2020 11:00:00 GMT

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!

The post CrossFit Dunwoody on the What’s Up Dunwoody Podcast appeared first on CrossFit Dunwoody .

Six steps to success

duda@wodify.com (Duda Admin) — Mon, 10 Jun 2019 14:54:29 GMT

Add a blog and update it regularly. It's a great way to stay in touch with site visitors.