Member Spotlight with Heath “The Beef” Beeferman!

Member Spotlight – Heath Beeferman

You may not have met Heath in person because he’s one our die hard 5am’ers, but you’ve probably seen some of his witty pics and remarks on social media in and out of our private CFD discussion group.  Heath’s main focus isHeathBeeferman his Dawgs, Falcons, and triathlons, for which he trains doggedly on and off season.  Here’s a little bit more about the man behind the goatee.

CFD:  How long have you been doing/training for Triathlons?

HB:   First one was the Hootersman (no joke) in 1994… only did sprints and Olympic distances until I had “the surgery” in 2010, then I did my first HIM and been doing ‘em since.

CFD:  What’s the longest one you’ve completed?  What’s your goal in the sport?

HB:  Ironman Arizona in 2012 and Ironman Florida in 2014, both full 140.6 miles (though FL swim was cancelled, so minus 2.5 on that one. My goal is just keep improving and being able to continue doing into the older age groups.

CFD:  So, you look like you’re at 5% body fat already.  You can run for days.  Why do you CrossFit?

HB:  5%?! Gosh, be surprised if it was that low… guess I’ll have to dunk. The CrossFit has helped my endurance immensely and makes it possible to still finish strong without as many miles of training. I love how it keeps me fit in general and has made me stronger and more flexible that in my 20’s and 30’s.

CFD:  Does CrossFit training needs change for you during race season and off season?

HB:  Don’t think so, I’ve worked my two days a week into my training schedules… all those squats especially have helped my running and cycling. Pull ups, push ups and bar movements helps my strokes in the swim.

CFD: You’re in advertising as a designer.  Some may not know that you were the original designer of the CF Dynamo logo!  How the heck did you come up with such a sweet design?  Where does your creativity come from?

HB:  Hah, with a little help from you! Your vision too, bro. Inspiration comes from all around, I love to take notice of great creative all around me, looking at award annuals and taking note of what makes a great creative product.

CFD:  OK, everyone wants to know:  What’s your favorite movement and why?

HB:  With the bar, deadlifts… probably because it’s the most I can lift, easiest for me? And love rope climbs and… well, burpees. Yeah, I know.

CFD:  Least?

HB:  Double unders, one of my last goats… and power snatch too. Guess I hate what I suck at.HeathPirate

CFD:  Favorite WoD and why?

HB:  Any with runs, body movements, deadlifts or rope climbs. And Murph…

CFD:  Worst WoD?

HB:  Anything with a shit-ton of DUs

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

HB:  Lifting PRs

CFD:  What’s your next short-term goal?

HB:  Add some mass (beef)

CFD:  Long term?

HB:  Get my frickin’ DUs, improved benchmarks

CFD:  You’ve been with CFD from the beginning.  What’s the biggest difference you’ve seen here in the 3+ years?

HB:  New faces, a few old ones… new programming, nutrition, intermurals, etc. And LOVE the new rig.

CFD:  What would you say is your biggest accomplishment since joining CFD?

HB:  Completing my Ironman races would be my biggest… otherwise muscle-ups and kipping HSPUs?

CFD:  What triathlon (other than Kona) would you want to do, where is it, and why?

HB:  Cozumel (no explanation needed), and maybe Australia or New Zealand. Beautiful places to race, 11-13 hours gives you lots of time to look around.

CFD:  Quick, what’s your most memorable moment at CFD?

HB:  Being one of the last to finish at the Garage Games and having the entire crew and fans cheering you on to nail those last few thrusters. There’s no better way to get that kind of adrenaline shot.

CFD:  Funniest moment you can remember?

HB:  Too many to mention… many were during the Gawlik era. ~:-{>

CFD:  Thanks for your time!  Anything you want to add?

HB:  Can’t see my future without CrossFit. Love to spread the gospel/share the Kool-Aid!

Coach’s Spotlight: Coach Karl “Fuzzy” Funderburg!

As you may or may not know because we’re not big on titles here, but Karl is our Director of Youth Services at CrossFit Dynamo.  Among his many certifications, he holds the only CF Kids Teaching Certificate and I, personally, have been amazed at how industrious he’s been in finding ways to reach the youth of Forsyth County.  He has brought us the chance to help the foster child community by having CFD be the first box out of the San Diego area to host a LinderKids program, he’s also a Director with Garage Games for the youth events around the country, including Garage Games ONE here in Georgia.  Here’s what drives Karl to do be the awesome Community member he

Karl III

Coach Fuzzy with one of his CF Kids classes!


CFD:  What sparked your interest in focusing on today’s youth?

KF:   I have always had a heart for kids.  After I started doing CrossFit three and a half years ago, I saw tremendous changes in my body and mind.  I knew that I wanted to help bring the CrossFit experience to others so I went out and got my Level 1.  Not long after, CFD started having CrossFit Kids classes with Coach Lori Hubbard.  My youngest daughter joined the class and I stuck around to help out or just watch.  Seeing the excitement of the kids doing CrossFit movements and how well Coach Lori interacted with the kids stirred up my passion for both CrossFit and children.  After getting my CrossFit Kids certification (the best certification class I have ever taken), John put me in charge of the kid’s class at CFD.  At the time we only met on Saturdays and had sporadic attendance.  Over time we figured out that weekday classes work better and we were able to start a teen program as well.  Soon after getting my CFK certification, I was doing my second Garage Games One competition as an athlete and a judge when they asked me to be the head judge for the youth division at GG One.  That event went extremely well and the following year I was put in charge of the entire youth division for The Garage Games.  Kim (my wife) and I were out in California for my Navy Reserve duty earlier this year and we were dropping in boxes with youth programs to work out and to talk with coaches about hosting the Garage Games Junior Champions Tour.  It was at one of these boxes where we met Ashley Linder, the founder of LinderKids.  LinderKids is a non-profit organization that promotes hope and fitness through CrossFit to foster children.  I immediately knew that meeting Ashley was providential and that we needed to implement her program in our community.  You, being the super supportive guy that you are, let us become the first LinderKids box outside of San Diego.  I am having the best time of my life coaching and working with youth.

CFD:  I love getting feedback about someone’s child and how they can’t wait for the next class.  What would you say is the key to getting through to the kids so that so look forward to coming back time and time again?

KF:  The secret is in the sauce. J  Seriously, you have to make CrossFit fun for the child.  If it is not fun they will not want to come back and maybe they will not develop fitness as a lifelong habit which would be tragic.  If I am doing my job well, the kids have so much fun they don’t even realize that they are exercising.  And hopefully we are starting a lifelong habit of fitness.  With the teens it is a little bit different.  In addition to the fun aspect, you have to get them to see for themselves that they are getting stronger, more confident and fit.  CrossFit is the perfect method for accomplishing these things because it is constantly varied and measurable.

CFD:  As a kid’s coach, what’s the highlight of your day?

KF:  Coaching my Kids and Teen classes is the highlight of my day.  If I could figure out how to make a living at it, I would do it full time.

CFD:  OK, so let’s get the basics out of the way.  Favorite movement and why?

KF:  I love the bear complex because it is a series of Olympic weightlifting movements which I enjoy.  I remember my first time doing it was at my first Garage Games One competition.  It was a cold day in February and we did them outside then had to go run for 2.9 miles.

CFD:  Least?

KF:  Single unders are my least favorite movement because I am usually having to do 3 times the Rx.  When Rx is 100 double unders, I am not happy about 300 single unders.  I have strong motivation to get my double unders!

CFD:  Favorite WoD and why?

KF:  The Chief is definitely one of my all-time favorites.  Not only because it involves power cleans but it is a WoD that honors chief petty officers of the U.S. Navy and Coast Guard.

CFD:  Worst WoD?

KF:  Any WoD that contains two or more of my goats (double unders, HSPU, C2B and muscle-ups) but that will change when I gain these movements.

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

KF:  Lifting PRs.

CFD:  What’s your next short-term goal?

KF:  This year I want to get my double under and HSPU.  I am pretty close, especially with the HSPU.

CFD:  Long term?

KF:  The Holy Grail of CrossFit – the muscle up.

CFD:  What’s the biggest difference you’ve seen here in the 3 years?

KF:  My health is excellent.  Before CrossFit I was getting large and heavy and my glucose numbers were rising.  I dropped 25 pounds and 4 inches off my waist in my first year and my glucose level has been back in the normal range since 6 months after starting CrossFit.  I was also experiencing stiffness and joint soreness, occasional knee pain and chronic tennis elbow before CrossFit.  CrossFit not only limbered me up but the strengthening of muscles in the core, legs and arms has eliminated the back, knee and elbow problems.  Now if I can just stay away from that chain saw…

CFD:  Karl, you’re one of our longest standing members.  I believe you took our first WoD on June 18th, 2012.  Can you tell us the story of what got you interested in CrossFit and why did you pick Dynamo?

KF:  It was a God thing.  I was looking for better fitness and wasn’t finding enough time or interest to run or bike on a regular basis.  A friend of mine that installs security systems had the job to install a fire alarm for a new business called CrossFit Dynamo.  His schedule was over booked and he could not do the job in the timeframe required so he asked me if I wanted to do it.  I came in with a higher bid and the business owner (you) was not happy.  I explained why my bid was higher and I got the job.  I had no idea what CrossFit was but I was intrigued by the ropes hanging from the ceiling.  One day, while I was installing the alarm system, John did a test WoD with a few friends.  It looked fun and I wanted to try it (secretly I wanted to climb the ropes).  John invited me to join the “first month free” trial that he was conducting to introduce CFD to the public.  I was hooked the first day.  Doing new and varied movements at high intensity was exciting to me as were the immediate changes I began to feel in my body.  As more people came to the box, a community began to form.  Since I thrive well with accountability and encouragement, CrossFit Dynamo became the perfect home for me.  In my first year, I was often last to finish a WoD and yet there were always people standing around me yelling and cheering me on.  I am not sure there is any other sport or life situation where the people who come in first, cheer and encourage those who are coming in last.  Over three years many of the faces at CFD have changed but the CFD heart and soul continues to grow stronger.

CFD:  What would you say is your biggest accomplishment since joining CFD?

KF:  Becoming a kids coach is by far my biggest accomplishment.  Three years ago I never would have imagined where this CrossFit journey has taken me.

CFD:  Where’s the best place in the world for you?  Where do you want to explore next?

KF:  I love the water and the mountains.  The Navy has given me opportunities to be at sea and I think when I retire I might spend some time on a boat exploring new shores.  But being in the mountains enjoying the natural beauty gives time to reflect on life and God.  We are fortunate to live in the foothills of the North Georgia Mountains and in close proximity to many hiking trails.  I would like to hike the entire Appalachian Trail someday.

CFD:  Quick, what’s your most memorable moment at CFD?


It’s all about the Community. Cheering Coach Karl coming in from “Murph”, a ridiculously hard workout! We cheer until everyone’s completed their workout at CrossFit Dynamo!

KF:  My first Memorial Day Murph WoD is my most memorable moment at CFD.  I had been CrossFitting for 11 months and this was by far the most difficult challenge I had encountered thus far.  I finished all my indoor movements and went out for the final 1 mile run.  Everything in my body was on fire and I just wanted to fall on the ground.  My good friends, Matthew Bowles and Brent Johnson, had finished the WoD well ahead of me.  They came outside to cheer me on and they ended up running the whole mile with me encouraging me all the way to the finish.

CFD:  Funniest moment you can remember?

KF:  There have been a lot of humorous times at CFD but the most recent one was during an evening WoD, where several us where on the back apron waiting for the start to begin our sled pulls.  Unknown to us, Beth Minor was in the bathroom and Drew “3-2-1” Wansley wanted to get her out so he yelled “3-2-1 GO!!!” at the top of his lungs.  The four of us on the back apron took off with our sleds thinking that the WoD had started and one guy made it all the way down to the far curb before everyone realized it was a false start.

CFD:  Thanks for your time!  Anything you want to add?

KF:  I have been truly blessed all my life.  Becoming part of the CrossFit Dynamo community has been life changing.  I am thankful for you, who gave up a lucrative IT career to follow your dream, and all the coaches who have invested their time and energy to help make us better athletes.  All the people who have passed through the doors of CFD over the last 3½ years have touched my life and I am thankful for them.  My Dynamo Kids and Dynamo Teens are huge blessings to me.  But most importantly, I thank God, for my health, my friends and my Dynamo family.  My verse that gets me through many tough WoDs is Philippians 4:13, “I can do all things through Christ who strengthens me.”

Get to Know Your Coach: Matt “Kirby” Kurbel

KirbyCroppedCoach’s Spotlight – Coach Matt “Kirby” Kurbel             

We met Coach Kirby in WoD 13.2 of the Open nearly 2 years ago!  Since then, we’ve come to know that he might actually be the real The BATMAN, except without the dour expression!  Always happy and supportive, Kirby’s turned into one heck of a competitive athlete as well.  Aspiring to his discipline in diet, workouts, mobility, and the courage to go hard even when he’s not feeling is something we all could learn from.  I think his greatest attribute, though, is that he cares more for you than himself.  Truth.

CFD:  You were coaching before you came to CF Dynamo originally as an athlete.  What got you here and why did you stay?

THE BATMAN:   Jon Holland invited me to participate in the CrossFit Open at Dynamo. He said that his gym holds a special competition every Sunday during the Open and that I should come and check it out. I did and I never left. What blew me away from the start was the amazing community and support that I was given day 1 at Dynamo.

CFD:  You love helping others.  What’s the best about coaching to you?

THE BATMAN: Watching people grow and develop emotionally and physically is the most rewarding aspect of coaching. Being a part of that transformation is really special and I get to share in that experience. It’s why I coach.

CFD:  You’re quite the athlete.  What sports did you grow up playing?

THE BATMAN: I mostly played baseball in my youth but as I got older I started playing new sports like football, track, bowling, roller hockey, and golf.

CFD:  Have you always been a great athlete?

THE BATMAN: No. I was always told that I was to small and not good enough to play, but I didn’t let that stop me from trying, even if it meant playing high school baseball for 2 years and only playing 2 innings. That didn’t stop me from being the best dam bench warmer in the game. I learned that if I was going to get any recognition on the playing field of any sport that I needed to show how hard I was willing to work for it. So there was the lesson that I took from that experience, play hard, show them that I was going to hustle all the time, arrive early and stay late, be THAT guy that always took it a little too serious and was always there, no excuses.

CFD:  After being at Dynamo a year, you moved from 30th percentile in the World, to 15th.  That’s a huge jump over thousands of hard training guys, many younger than you.  What gives?

THE BATMAN: Diet, Diet, Diet and then sleep. You can’t run a sports car on cheap gas. You can’t run your body on bad food. It’s an easy answer but the hardest thing to do, be consistent with your diet and get your rest.

CFD:  Since the 2014 Open, you’ve upped your game even more.  What’s working for you?  Would it work for everyone?

THE BATMAN:  I’ve really been focusing in on my weak points and in turn the things I’m good at are getting better. I believe that until you face those obstacles that are in your way you will not grow as an athlete or a person. If you want it bad enough you will make it through to the other side and you will be a better person for it.

CFD:  You take your mobility seriously.  How much better percentage-wise, do you think it makes you?

THE BATMAN:  100%. If you can’t get into the position how can you do the movement? Range of motion is one of the most important aspects of fitness, it changes your body fast.

CFD:  Same for your nutrition.  What are you eating?  When?  How key is dialing it in?

THE BATMAN:  Breakfast: Oatmeal and yogurt with granola. After breakfast, every 3 hours or so I have 6oz Chicken, 2 cups Vegetables, and a tablespoon of MCT oil. Twice a week I have a meal that I did not cook, cheat meal. I love my cheat meal! Mostly eating is like a job for me so planning ahead is important.

CFD:  Favorite Movement?  Why?

THE BATMAN:  Wall Balls, because I hate them. I was just told recently that they are my favorite. So I will make them so.

CFD:  Least?

THE BATMAN:  Wall balls, because I really hate them. So hard to breath on them!

CFD:  Favorite WoD and why?

THE BATMAN:  I think it just changed the other day because of Muscle ups. HERO wod “Johnson”.

CFD:  Worst WoD?

THE BATMAN:  Fran! Easy answer. She hurts so good!

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?


CFD:  What’s your next short-term goal?

THE BATMAN:  To kick ass in the CrossFit Open, in 5 months, btw.

CFD:  Long term?


CFD:  What’s the biggest difference you’ve seen here since joining?

THE BATMAN:  My mindset. That anything is possible. It’s all about the people in your corner.

CFD:  What would you say is your biggest accomplishment since joining CFD?

THE BATMAN:  Running the Olympic Lifting Program. For me that was a game changer.

CFD:  We just gave you two weeks off from coaching (fat chance).  Where would you go? What would you do?

THE BATMAN: Travel to Europe with the Wife and enjoy the world of CrossFit in as many country’s as I could.

CFD:  Quick, what’s your most memorable moment at CFD?

THE BATMAN:  First time at Dynamo during the Open when everyone congratulated me when I finished the wod, this was a totally new experience.  I didn’t know that you could cheer for someone trying to beat your score. CrossFit is one of only a few sports in where everyone cheers for everyone. That day I learned that you can only get stronger by those around you. This has been one of the most valuable lessons that I have learned in life.

CFD:  Funniest moment you can remember?

THE BATMAN: Its only funny now, but Drew counting down the wod: 3,2,1 GO and all the people outside started pushing the sled. The sleds were so loud no one could hear me stay stop.

CFD:  Thanks for your time!  Anything you want to add?

THE BATMAN:  CrossFit is Fun. It should always be a place to let loose and see what are bodies are made of. It doesn’t matter if you comp scale or B scale. Work is work. It’s all about what you can do, what you have in the tank that day, what you are trying to achieve and how you feel when you are done. You have a family at Dynamo that has your back; know that we will battle with you and for you, we all do it together and at the end of the day you get to look in the mirror and be proud of YOU because YOU are part of US!

Member Spotlight with Casey Graham!

We just passed your one-year anniversary here!  You’re an entrepreneur, traveler, husband, and Dad.  It seems you’re constantly on the run with all the balls you try to juggle.  You finally got to enjoy your first team competition as well.   You are Type A, by my estimation, and are determined to squeeze every bit of potential out of yourself.  What makes you tick?CaseyGraham

CFD:  What were you doing before you found CrossFit Dynamo to stay in shape?

CG:   I was doing cardio circuit classes about 4 times a week.

CFD:  Why change?

CG: I was looking for a competitive environment where people push themselves and each other. And also I wanted to lift weights, not just do cardio.

CFD:  Well, you came in with quite a motor.  How has your game gotten better by being here?

CG: You can have a good motor, but if you run it too hot it blows out quickly. So my game has gotten better at pacing and understanding that I want to be finishing strong, not just starting strong.  I have to thank Jenny Gregory for helping me with this!

CFD:  You have quite a fire within you.  What drives you to work so hard?

CG: I want my daughter to be proud of me when I walk her down the aisle if she gets married one day. So my driving force is to be healthy not just for me, but for the people around me. My goal is to die healthy. I realize that my irresponsibility will become someone else’s responsibility and I don’t ever want to do that to someone else as long as it’s in my control.

CFD:  Early on, you really didn’t like scaling anything.  About 6 months in, things clicked and you’re smarter now about when and where to Rx (which is nearly all the time now).  How did taking a step back every once in a while allow you to take three forward?

CG: The truth is I got hurt because I didn’t listen.  When I was out for a couple weeks I realized I wasn’t any good for myself or those around me. CrossFit didn’t hurt me; I hurt me. So I learned that good form trumps everything. I put myself in a position to think down the road to 5/10/20 years from now and no one cares whether I Rx anything or not. The goal is to have good form in order to stay in the game for a long time.

CFD:  You finally got to compete a month or so ago.  How was it and has it changed you as a CrossFitter going forward?

CG:  I hadn’t competed since college when I played baseball and I had forgotten how competitive I really am. So now I’m eyeing the CrossFit Open and my goal is to be the best scaled competitor I can be in the CrossFit Open this year.  It’s driving me in my nutrition, mobility, stretching and lifting.  Having a competition scheduled is a great mile-marker to drive me.

CFD:  So, you’ve got a knee that we have to watch from time to time and mobility was a bit of an issue when you showed up.  How has increasing leg strength and your squat depth helped how your knee feels now?  Or has it?

CG:  Knock on wood, all of my knee problems have gone away. I squat more than I ever have in my life and my legs are as big and strong as they’ve ever been. I assume that’s why my knee is better.  Plus, I’m having a heck of a lot more fun than when I used to run marathons.  GAG!

CFD:  You have to travel a good bit for your job.  What do you do and what are you doing on the road to keep fit?

CG:  Honestly, I eat terrible and I don’t work out much when I’m traveling.  How about that for the truth?

CFD:  Favorite Movement?  Why?

CG:  Thrusters – I like how miserable they make me feel. The more miserable I feel, the better I feel. Ironic and sick, but I love it!

CFD:  Least?

CG:  Handstand push-ups – I don’t like being upside down. God made me with two feet, so I don’t like being on my hands.

CFD:  Favorite WoD and why?

CG:  The Murph – I like WoDs that have meaning behind them. I truly respect anyone in the military and to be able to go out and do that means a lot. And I love how miserable it is.

CFD:  Worst WoD?

CG:  Anything with handstand push-ups

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

CG:  Lifting PR

CFD:  What’s your next short-term goal?

CG:  Win the scaled division of the Open

CFD:  Long term?

CG:  I’m not looking past the Open at this point

CFD:  What’s the biggest difference you’ve seen here since joining?

CG:  The level of attention to detail in the coaching is first class. And I absolutely love the community of the “Nooners” and that those people have moved from acquaintances to friends.

CFD:  What would you say is your biggest accomplishment since joining CFD?

CG:  Winning the scaled team competition that we were a part of a few months ago.  I’m really proud of our team for that.

CFD:  Favorite music to WoD?

CG:  Any thug rap.

CFD:  Quick, what’s your most memorable moment at CFD?

CG:  When Nick Chism and I did Murph with the 25-pound weighted vest. That was an awesome moment for me and I’ll never forget it.

CFD:  Funniest moment you can remember?

CG: When I turned the barbell vertical to get the weights off the bottom and they weren’t budging. I couldn’t understand why so I kept trying to push them down and they wouldn’t move. What I didn’t realize was that I had clamps on the bar. John Holland and Brian Hartigan both saw me and laughed in my face.

Member Spotlight with Jenny Gilmore!

Jenny Gilmore (JGil) has been with us for only 5 months, but it’s hard to miss her in the box.  Always smiling and super happy, she teaches Spanish at West Forsyth.  She’s a sponge for learning herself in the box, which we as coaches really appreciate!  Here’s a little bit more about JGil than just a great smile and quick running pace:

CFD:  You ran a good deal before joining Dynamo.  Why the additional training?Batwoman

JGIL:   I ran a lot last year, by myself, with no strength training.  I was frequently sore and frequently sick, and quite honestly, was getting lonely.   I started to explore body weight training, but I was bored with it.  I knew I needed a community of healthy people to get me re-motivated.

CFD:  Are you running as much as before?

JGIL: I’m running as many races, but I’m not running as many miles weekly.  When I do run, I feel stronger and faster.

CFD:  That’s great to hear!  So you’re running got better from lifting and constantly varied routine at  CF Dynamo?

JGIL: Absolutely!  I was under the impression that strength training at Crossfit would make me feel heavier and, therefore, make running more challenging.  Prior to Crossfit, I was running, on average a 9 minute mile and had a PR mile of 8:01.  I currently run, on average, an 8 minute mile and had a PR of 6:30 when I ran with Tim West about a month ago. (Thanks, Tim!)

CFD:  So, let’s get down to it.  Favorite movement and why?

JGIL:  Of course the running!  But secretly, I love the sled pulls or sandbag carry.  I like the strong feeling in my legs when I am pushing myself to the limit.

CFD:  Least?

JGIL:  Anything with math?  Especially Manser math.  That’s the worst! And snatch!  No one’s body is supposed to feel so awkward. It looks weird, it feels weird, it sounds weird…

CFD:  Favorite WoD and why?

JGIL:  There was a WoD we did with rowing and jumping rope.  It felt natural, refreshing, and the rhythm of the row and the jump rope was calming.

CFD:  Worst WoD?

JGIL:  Sally.  I laugh about it now, but seriously…the song is terrible, the WoD is terrible.  Whoever created that one will get a tremendous stink eye from me!

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

JGIL:  I am honestly surprised at how well I’ve gotten at arm movements, specifically bench.  If you had told me a year ago I could bench 100lbs, I would have laughed in your face!

CFD:  What’s your next short-term goal?

JGIL:  I want to get unbanded pull ups and double unders by Christmas.

CFD:  Long term?

JGIL:  Hand-stand pushups.  And maybe one day a muscle-up.  They both look pretty bad-ass!

CFD:  What’s the biggest difference you’ve seen here since joining in June?

JGIL:  I’ve noticed a part of me that isn’t afraid to try new things, so self-confidence. I’ve been a lot more careful with my choices since I’ve had children.  I’ve learned that making careful choices doesn’t mean that I can’t try new things.  I just have to be more selective with my attempts.

CFD:  What got you interested in CrossFit and why did you pick Dynamo?

JGIL:  My chiropractor and friend, John Demboski, has been encouraging me for years to get into Crossfit.  He knows how competitive I am and that I needed to put myself into a community of healthy women who weren’t going to intimidate me by their mental confidence and physical strength.  He also knew I needed to get into lifting or I was really going to hurt myself running such long distances.  At the same time, Heidi Hepler and Christen Melton kept pushing me to “try it, just once.”  I guess my friends really do know what is best.

CFD:  What would you say is your biggest accomplishment since joining CFD?

JGIL:  I have enjoyed meeting all of the strong, independent women of CFD. Everyone has an amazing story of how they got to this point and I find it incredibly inspiring to see women supporting one another, rather than putting each other down.  I am so honored to be welcomed into their group.

CFD:  Where’s the best place in the world for you?  Where do you want to explore next?

JGIL:  The best place in the world is wherever my cellphone doesn’t work.  I love catching myself in moments of feeling blessed and I’ve learned that usually when my cellphone is off, lost, or not working.  My next adventure? I never know what will happen!!!

CFD:  Quick, what’s your most memorable moment at CFD?

JGIL:  I absolutely loved the Clean and Jerk class with Kelly!  Her careful attention and sincere desire to help me become better made me feel very accomplished.

CFD:  Funniest moment you can remember?

JGIL: Everytime Amy Barrigar says, “Let’s lift some heavy shit.” It makes me giggle.  But I’m pretty good and finding funny moments.  I love laughter!

CFD:  Thanks Jenny for your time!  Anything you want to add?

JGIL:  I am thankful to the people who have encouraged me throughout my journey thus far.  I’m also thankful to the people who help put me back together again, emotionally and physically.  Dynamo has been a wonderful location of spiritual awareness and personal growth and I am forever grateful.

Member Spotlight with Brian Hartigan

Brian’s 6-weeks shy of his 2-year anniversary here at CFD.  Within that time, he’s lost over 60lbs, his best suits because they don’t fit any more, but yet can lift  small European countries in a multiple of ways.  He’s also a certifiedHartigan Olympic Lifting coach at this point and has started a twice a week class for the youth rugby team he’s been volunteering for.

CFD:  When I’m not spotting you, I’m watching other people watch you lift.  Most of the time, they watch you finish your set, turn, and shake their heads.  You lift a good deal than most of us would every dare imagine for ourselves.  What did you do before CrossFit that made you so strong?

BH:   I played rugby for a long time and did some minor competitive power lifting in college. I have always been a gym rat and moving weight makes me happy. There is instant gratification in looking at a stack and thinking “yeah, I just picked that up”. I was a thick kid and I embraced from an early age, running was never any fun and moving weight was so I stayed in the gym.

CFD:  Personally, I’m really happy to see you embraced CrossFit and Oly over just strict PowerLifting.  Why have you changed your focus?

BH: I embraced Crossfit because my old programming just wasn’t doing anything to improve my life outside of the gym. The gains were only numbers and I wasn’t any fitter, healthier, or happier for the time I spent.

I think Oly was the first time I picked up a barbell and moving the weight didn’t come naturally to me. There was a combination of rage and fascination when I couldn’t keep up with people half my size on the barbell. The only options were quit or get better.

CFD:  Do you miss it sometimes?

BH: Crossfit was an expansion of movements for me so I didn’t really let anything go or have anything to miss. Powerlifting provided me with foundational strength that I can apply to other things and it is time to move on to something new. Oly feels like a natural evolution from powerlifting. It fascinates me because of the complexity and technique. A lot of the time the bar is going one way and your body the other.

CFD:  OK, so let’s get the basics out of the way.  Favorite movement and why?

BH:  Thrusters. For me it doesn’t get any better than squats and shoulder press.

CFD:  Least?

BH:  Running, because I am sane.

CFD:  Favorite WoD and why?

BH:  Open WOD 15.5. “27-21-15-9 Calorie Row/95# Thrusters”. Thrusters are one of my favorite movements and calorie rowing is just an angry cardio deadlift.

CFD:  Worst WoD?

BH:  Jerry. It has two mile runs and no barbell. The 2k row is just 8 minutes to dread the second mile.

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

BH:  Right now its Benchmark WOD PRs.

CFD:  What’s your next short-term goal?

BH:  Pistols

CFD:  Long term?

BH:  ring muscle up

CFD:  What’s the biggest difference you’ve seen here in nearly 2 years?

BH:  Losing 65lbs. and 10 inches from the waist will make you feel like a new person. I’m just a happier person in general.

CFD:  What got you interested in CrossFit and why did you pick Dynamo?

BH:  I didn’t know him at the time, but I ran into Tyler Lamb one morning at a CVS. He was wearing a CFD hoodie and I asked him how he liked it. I stopped by that evening for some information and ended up staying for the 530 WOD (Karen). I found it competitive and friendly at the same time. I was lucky to find the right fit the first time.

I had a full distal bicep tear about two and half years ago. The physical therapy involved was humbling, I had to learn to use my left hand again because the surgery caused some issues with the radial nerve near my elbow. I remember one of the first tasks was gaining enough strength and control to pinch a clothes pin between my thumb and other fingers, which took almost two weeks. PT went on for nearly a year and most of the time I wasn’t allowed to run or ride a bike for fear of jarring the new anchors or a crash pulling them out altogether. While I was working through this my wife was pregnant with our second girl and I forgot she was the only one supposed to be eating for two so I gained a bunch of weight.

I needed a program that was comprehensive and geared towards better overall health so Crossfit was a fit for me.

CFD:  What would you say is your biggest accomplishment since joining CFD?

BH:  It’s hard to pick just one but it all comes down to just a vast improvement in overall health.

CFD:  Where’s the best place in the world for you?  Where do you want to explore next?

BH:  Anywhere with my wife and daughters. We just relocated to the area about two years ago; we are still working on exploring here.

CFD:  Quick, what’s your most memorable moment at CFD?

BH:  The first time my wife and I completed an Rx partner WOD as a team.

CFD:  Funniest moment you can remember?

BH:  Drew Wansley calling out a fake countdown to start a WOD, got people on the back apron to start dragging sleds. They had to bring them back and start over. I guess I think it’s funny because I wasn’t on the back apron.

Member Spotlight with Beth Minor

Beth just passed her 500th workout milestone at CFD, so we figured she’d have a story or two to tell.  First, it has to be said:  Roll Tide.  Here’s a deeper look into someone you need to know at CF Dynamo:  a conversation with Beth Minor.

CFD:  500 WoDs.  That’s a lot of discipline.  What keeps you coming back?

BM:   Going to the box after work is my daily habit. Unless I have another obligation, I go to CrossFit. At this point, I feel like I’m cheating on myself and my CFD family if I don’t head straight to Dynamo from the office. Plus, with my crazy demanding job and sitting on conference calls all day long, it feels really good to break a sweat after work.MinorBeth

CFD:  OK, so let’s get the basics out of the way.  Favorite movement and why?

BM:  I really have three favorites – toes to bar, deck squats and rope climbs. Toes to bar and deck squats came easy to me. It took over a year of CrossFit for me to get my first rope climb. At 50 years old, I’m very proud of being able to climb a rope.

CFD:  Least?

BM:  Really don’t have a least favorite movement. I’m not a fan of running but the only way I will get better is to do it.

CFD:  Favorite WoD and why?

BM:  9/11 Memorial WOD – it’s an awesome WOD that was very cleverly planned to recognize first responders and everyone else who didn’t survive one of the worst days in this country’s history. It looks intimidating on paper, but once you get into it, it’s not bad. The final 2,001 row sucks but remembering why I was rowing helped my get through. 8’ PR this year!

CFD:  Worst WoD?

BM:  November 24, 2014 was the only WOD where I wanted to sit down on the floor and cry. 30’ EMOM – 3 deadlifts, 2 hang cleans, 1 push or split jerk and 3 bar over burpees. I was moving too slow and didn’t have enough recovery time before the next minute.

CFD:  More Favorite:  Lifting PR or Benchmark WoD PR?

BM:  #110 1RM Bear Complex – I love the Bear. It was my first WOD after the prep class. When I hit #110 with still more in the tank, I was tickled pink.

CFD:  What’s your next short-term goal?

BM:  Breaking #100 on my squat snatch. I’ve been stuck at #96 for close to a year.

CFD:  Long term?

BM:  Double unders and handstand pushups – those are two goats that have taken a long time without any significant progress. Some day …

CFD:  What’s the biggest differences you’ve seen over your 500 WoDs here?

BM:  Huge improvement in my overall strength, endurance and confidence. My strength gains since February 2013 are insane. I can be in a meeting with a client who is being difficult and in the back of my mind, I’m thinking, “Buddy, I can deadlift you.”

CFD:  You’ve been at Dynamo now for nearly 3 years.  What got you interested in CrossFit and why did you pick Dynamo?

BM:  I was travelling 100% for work for 18 months before CrossFit. I gained weight on the road. When I changed jobs, I committed to myself to start exercising again and live a healthier lifestyle. I was looking at various local gyms and exercise programs. A girlfriend had tried Dynamo and I liked how she described the workout. It was much more appealing to me that going to a globo gym and spending an hour on the treadmill. Ultimately, I decided to do the prep class. It was one month / 12 hours of my life. By two weeks in, I was hooked. I’ve been a regular at Dynamo ever since.

CFD:  What were you doing for your fitness before CFD?

BM:  Since I was traveling 100%, my fitness consisted of an occasion trip to the hotel gym and playing tennis matches on weekends. Fitness wasn’t a priority in those days. Before life on the road, I was doing cardio and yoga.

CFD:  What would you say is your biggest accomplishment since joining CFD has been?

BM:  Doing Murph RX this year. It took a long time but I finished.

CFD:  In school, did you play any sports?

BM:  In elementary and high school, I was a gymnast. In my twenty’s, I completed in judo and karate.

CFD:  Where’s the best place in the world for you?  Where do you want to explore next?

BM:  I don’t get to travel as much as I’d like to. Bora Bora is on my bucket list. It just looks like the most relaxing place on earth.

CFD:  Do you have a secret that you don’t mind sharing?

BM:  I identify a lot of my clients with cartoon characters or Muppets.

CFD:  Quick, what’s your most memorable moment at CFD?

BM:  Girls Gone RX 2014 – Christy getting her last pullup and the entire box cheering for her.

CFD:  Funniest moment you can remember?

BM:  It’s a tie between:

  • Getting stuck at the top of the rope during a WOD. My shoe came untied and was wrapped around the rope. The only way I could get down was to wiggle my foot and try to get my shoe laces from around the rope, then climb down.
  • At the end of the Dynamo Cup, my attempt to be cool and jump onto a 30 inch box. Instead of landing on my feet, I busted my shin open on the box.

CFD:  Thanks Beth for your time!  Anything you want to add?

BM:  Thank you to the coaches and community at CrossFit Dynamo. I greatly appreciate everyone’s support on this crazy fitness journey. I’m looking forward to the next 500 WODs and the challenges and improvements they bring.

Member Spotlight with Drew Wansley

We don’t want to gush, but Drew embodies everything we’re looking for in our CrossFitters: Humble, supportive, consistent, smart, hard working, and helpful. Drew doesn’t know the words “quit” or “no”. He goes out of his way to make people feel at home at CFD and is always there with a helping hand. He’s also got his son working out with him, so he’s a great role model for Justin, who’s quite the CrossFitter himself. Here’s a deeper look into someone you need to know at CF Dynamo: a conversation with Drew Wansley

CFD: Hey Drew, it’s college football season right now. Who are you rooting for?

DW: Georgia Tech – been a Jacket since I was born, and graduated from there in ’89.


Drew completing “Eva” 5 Rounds for Time of: 800m Run, 30 Kettlebell Swings, 30 pull-ups!

CFD: Let’s play Favorite/Least Favorite. Favorite movement and why?

DW: It’s hard to pick a favorite, but probably pull-ups. Primarily because they represent what I couldn’t do as the “chubby kid” back in elementary school. Now that I can do them by the dozens, it’s kind of a delayed vindication. (And I haven’t even really figured out Kipping yet!)

CFD: Least?

DW: Wall Balls with the 20# ball – That 10’ red line seems VERY far away from my elevation challenged position (but honestly – I still like them as part of CrossFit as a whole, but I’d like ‘em better if I could just aim for the white line…)

CFD: Favorite WoD and why?

DW: Another one that is hard to pick. I like Cindy because that was the first time I got on the big boards, but I love the ones with a lot of variety like “Deck of Cards” and “12 Days of Christmas”.

CFD: Worst WoD?

DW: Don’t really have one of these. Even the ones I “hate”, I actually like (once I finish them anyway…). Eva and the 9/11 Memorial WoD have been the ones that were toughest to muscle through for me.

CFD: More Favorite: Lifting PR or Benchmark WoD PR?

DW: Probably my Overhead Squat PR because everything about that movement felt so unnatural when I started – and that was with just the bar. To be able to lift heavy (for me) with decent form and balance on OHS gives me a big sense of accomplishment.

CFD: What’s your next short-term goal?

DW: To get my DU’s back. I had them for a while and lost them.

CFD: Long term?

DW: To be able to do an Rx Isabel – even if it took me 30+ minutes… To me, Snatch is the most complicated thing we do. I’ll be happy when I can get one at 135, but to be able to do 30 would be amazing, regardless of how long it took me.

CFD: After 2 years of consistent workouts (412 by our count), how have you seen yourself change (mentally and/or physically) over that time?

DW: Physically is easiest to describe. I’m 25 pounds lighter than when I started, down two belt notches and in smaller jeans with “normal fit” instead of “relaxed fit”. According to the Dunk Truck, I’ve dropped my body fat percentage by more than 5%. In the mirror, I can see muscle definition where I used to just see skin and/or flab. Mentally – I am happier and feel better about myself. I’ve always been pretty easy going, but I think there is an underlying confidence that has grown over the past couple of years. I’m less likely to think “I can’t do that” now – both inside and outside the gym.

CFD: You’ve been at Dynamo now for nearly 2 years. What got you interested in CrossFit and why did you pick Dynamo?

DW: A friend of mine mentioned CrossFit in passing one day at lunch. He said something like based on what he read, it was the most effective workout you could do. Around the same time I happened to catch the CrossFit Games on TV and thought – man, I’d love to look like that Rich Froning guy… From there I read about CrossFit online to see what it was about and then I looked around for CrossFit near my house and found the Dynamo web site. I liked the intro class you were offering and figured “it’s just a month, if you don’t like it you can try something else”. I came in and have to admit it looked intimidating as I watched a 6:30 class wrap up their WoD. However, everyone was so friendly and once the intro class started, Kelly was awesome and did a great job making things seem less intimidating and after a couple workouts I was totally hooked (I was also totally soaking in Epsom salt baths, but hooked none the less).

CFD: What were you doing for your fitness before CFD?

DW: I have been an off and on runner (“jogger” is more accurate) for years (this year was my 26th consecutive Peachtree Road Race) and I have done more traditional weight lifting since college with a couple years off tucked in here and there. I lifted with buddies in college, but after that it was always pretty much solo with an occasional “stranger spot” at the globo gym. A standard bench-press, military press, lat pull downs and curls type of workout. The last several years I was really just going because it was routine – there wasn’t any fun or improvement in it anymore.

CFD: What would you say is your biggest accomplishment since joining CFD has been?

DW: There are so many, but probably the box jump and the rope climb. Those two things were so foreign to me before and I still remember that “Are you crazy???” feeling in my mind when Kelly told me to jump up on that little brown 16” box. Now, as my shins can bear witness, I can attack the 24” box with no fear. The 30” still intimidates me though – there is always another goal in CrossFit!

CFD: We all know you’re a huge hair band fan when it comes to workout music. What would be your dream concert and where?

DW: Hmm – that’s tough. I’ve been fortunate enough to see all of my hair metal faves. My dream would be some kind of crazy all day music festival where I could see Motley Crüe, Garth Brooks, Bon Jovi, Rush, Billy Joel, Pat Benatar and Jimmy Buffett all in the same day. I like all kinds of music (despite any snarky comments I may make about the music at the box…)

CFD: We just gave you a free airplane ticket and two weeks off work. Where are you going?

DW: Easy – the beach. White sands of the Gulf Coast – as deserted and unpopulated as you can find. No bars, restaurants, putt-putt or other distractions – just a beach front house with a screened porch, a beach tent and a comfortable beach chair.

CFD: Do you have a secret that you don’t mind sharing?

DW: Not really. What you see is pretty much what you get (and I already leaked my man crush on Rich Froning earlier…)

CFD: Quick, what’s your most memorable moment at CFD?

DW: The Open 2015 – the energy around the box was amazing during those weeks.

CFD: Funniest moment you can remember?

DW: I feel like I am laughing all the time (when I am not sweating and mentally pleading for this WoD to be over already…) up at the box. It’s hard to recall any specific moment, but I think there was one night after Oly when Kelly had gone out the office door and Kirby was standing at the back door and didn’t realize she was behind him. Unintentionally scared the bejeebers out of him… Kirby’s always amusing, but scared Kirby is really funny!

CFD: Thanks Drew for your time! We’ll see you Monday! Anything you want to add?

DW: Just a shout out of thanks to all the coaches and members who have helped me over the past couple of years. Many are still at CFD and others have moved on. It’s a fantastic community and the overall mantra of community, technique and intensity is what makes it different. I appreciate coaching that is as likely to say “you need to take weight off that bar – your form is suffering” as they are to say “come on, push yourself and add some more weight” and is always willing to help you scale or alter in order to accommodate whatever tweaked or sore muscle you might have that day. You guys are all awesome!