Dearest Dynamix Family,
Give us your tired and sore, your huddled masses yearning to catch their breath after a 1-min sprint on the Echo bike… and Dynamix will show you what you’re truly made of. As we bring a wild 2022 to a close, we are heartened by you, the team that we depend on, our family that lights our fire and brings us endless joy. We are defined by our collective hustle, Hugo’s insane WODs, and our determination to not just be better but to help others be better too. And it’s that altruistic camaraderie that is at the core of the Dynamix philosophy keeping us stronger together. After all, misery loves company!
Speaking of hustle, we wanted to shout out two very special members who’ve made great strides in the past month, Christin Wray and Brian Toia! Already a seasoned runner, Christin’s been wowing us lately with her PRs: shoulder press (20#), power clean (40#), front squat (30#), and deadlift (15#)–joining the 300 club. And kudos to Brian “Murph” Toia who got his first muscle ups last week (make that 14 in a WOD)! You two are ready for Friday Night Lights!
And of course, congrats to all of you hitting PR’s, getting your first [insert previously impossible CF movement], beating your friends in WODs, and always striving to be better than you were yesterday. We salute you and if you’re really good (like Katie-good), maybe one day Santa will make a WOD in your name!
Next up, here’s a special message on programming from Head Coach Hugo…
- Team, thank you for your valuable feedback on the previous survey! We heard your suggestions and made some exciting adjustments.
- We will continue varied programming but with greater predictability. So while there isn’t a specific day of the week for a strength movement, we will shift those movements by a day each passing week. E.g., if Monday is back squat this week, Back Squat will shift to Tuesday the following week, etc.
- The short sprint competitions on the machines will continue! Last month, we did a 1-min bike sprint; get ready for similar challenges on the rower and ski erg. Sprint training is amazing for torching that fat and building muscle!
Next, here are some important announcements and box updates:
- Please note we have a special Holiday schedule for Mondays, 12/26 and 1/2. We will be closed on Christmas Day and New Years Day, but we’re open the following Monday for 9/10/11 AM WODs.
- We will be running two WOD’s this Saturday morning for the annual 12 Days of Christmas fitness bonanza to help you recount the joys of this wondrous holiday.
- The 2023 CrossFit Open will take place from Feb. 16 – March 6. When in doubt, just remember this powerful mantra: You can do it, put your back into it! 🍑 Register today!
- Speaking of the Open, we wanted to remind folks to maintain the CF standards in our movements. In case you were wondering, here’s what a no rep looks like (courtesy of The CrossFit Games). If you need a refresher, here’s the Dynamix video library.
- We’re going to put out a new survey in Jan specifically asking what your goals are, what issues or challenges you may be facing, and even what your “why” is. Because we want to be here for you. And the more we know about you, the better we can serve you.
- A few of us coaches and members are starting the Renaissance Periodization course, a nutrition and fitness program that we can pair with our everyday CrossFit training to see even better results from all our effort at the box. Sign up using code, “DYNAMIX” for 10% off and to join us for a friggin’ fit January! So far it’s Glenn, Maria, David, Guadalupe…
- Let’s finally address the elephant in the room, shall we? The lost and found is getting out of hand… claim your stuff before year end or forever hold your peace!
- When putting away the rowers, please push the monitor down and gently take the handle off the hook so it retracts closest to the fan base (as demonstrated in this video).
- We’re still running our member referral program! If you refer a friend who stays for at least 6 months, you’ll get a month FREE!
And now it’s time to celebrate some of the Happiest Days in December! You are indeed a special bunch! 🎉🔥💪
- Nikola Rackovic – Dec 1
- Liz Blevins – Dec 1
- Alexa Tsombanidis – Dec 2
- Damian Velez – Dec 4
- Romina Enea – Dec 4
- Evan Karagiannis – Dec 9
- Daphne Pappaioanou – Dec 11
- Benjamin Green – Dec 13
- Thomas Grecula – Dec 14
- Katie Wilday – Dec 15
- Emina Kadrich – Dec 15
- Carmen Chirila – Dec 19
Some links from the CrossFit/fitness video corner:
- Grow Your Muscles 2x Faster: New Research Reveals How – if you were curious about the science of executing a full range of motion (full depth in squat, full extension at the top, etc.)
- The Science of How to Optimize Testosterone & Estrogen | Huberman Lab Podcast #15
- Joe Rogan: Longevity of Bodybuilders! How to Maintain Muscle Mass As You Get Older!
- CrossFit Beginners: Top 5 Movements to Learn
- Huberman EXPOSES the fitness industry. This is how u grow muscles.
Alright folks, that’s it for now… Merry Merry y’all and see you at the box!
“Sometimes we’re tested not to show our weakness, but to discover our strength.”
💖 Team Dynamix
PS… There wasn’t an annual Holiday Party this year because we’re gearing up for an Anniversary Party / CrossFit Open soiree in March, replete with a live DJ and more. We may do something unofficial in January, stay tuned for that.
PPS… To Glenn: “FU” from Ralph. To Ralph:🖕, from Glenn. (just the messenger here).