Dear Warriors,
Thank you all for coming out for our annual Memorial Day Murph extravaganza! If you missed it, here are some pics from the day to give you a sense of the debauchery. If sweaty humans are your bag, this album is borderline pornographic.
A big welcome to Emina Kadrich, Tony Bendinelli, Jenny Cesar, Vlad Craciun, Marissa Moore, David Podmore, Damian Velez, Paul Mertz, Julia Spellman, Abdelillah Bouhadja, and Sol Jimenez, our newest members! If you see them, be sure to teach them the secret post-WOD Dynamix bear hug. j/k, but do show them Dynamix love!
Eva Strong WOD (Sat, June 18)
Next, we have a special announcement about Saturday’s WOD: CrossFit HQ has released an official WOD, “Eva Strong,” to memorialize Eva Mireles, one of the two teachers killed last month in the tragic Uvalde shooting.
“Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn. Members of her gym spoke to Morning Chalk Up about her infectious personality, offering tributes about her zest for life and CrossFit.”
CrossFit has confirmed the WOD, which will take place Saturday, June 18, as well as an official fundraiser.
Here’s the workout:
Eva Strong *Partner Workout*
5 Rounds for time:
24 double-unders
19 toes to bar – split between partners
2 clean and jerks 205/135 – split between partners
400m Run
Notes: Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.
Dynamix Programming
And now a special message from the man, the legend, Head Coach and Programmer, Hugo!
Team Dynamix,
The new cycle starts Monday, June 20th, and runs until July 30th. This will be a 6-week cycle!
Back squats are on Mondays, with wave percentages. They will normally be complemented by a conditioning piece with some sort of squat movement.
We will be working on pressing gymnastics, starting with the basics and building each week to harder variations.
Our Olympic lifts will be at a higher percentage compared to our last cycle and we will push to get more weight weekly. These will be done in forms of complexes to add more positional work and refine our techniques.
We will do lots of accessory work on Thursday’s and some interval work each week that will consist of mixed modal or monostructural conditioning.
We are still hitting deadlifts because it’s a power lift that will keep your bodies strong. These will be paired with everyone’s favorite – pull-ups, toes-to-bar, and muscle ups.
As always, Friday’s metcon will be brutal and Saturday’s will be a hero, partner, or long metcon.
- Monday – back squat weeks will go as follows: high rep/low weight, moderate reps/moderate weight, low rep/heavy weight. 10-15 min metcon.
- Tuesday – pressing gymnastics and endurance metcon.
- Wednesday – snatch and clean alternating weekly, working positions through complexes. Barbell metcon.
- Thursday – accessory work (mix of upper and lower) intervals (mix of monostructual & mixed modal)
- Friday – deadlift & pulling gymnastics (pull-ups, toes to bar, muscle ups). Hard metcon.
- Saturday – partner, hero, or long wod
Birthdays
And now, a toast to our June babes🥂! And a tequila shot for our one and only Coach Maria!
- Kayla Taggart – Jun 2
- Tyrell Brown – Jun 3
- Diego Andrade – Jun 3
- Lana Kovac – Jun 5
- Kaylie McGivney – Jun 6
- Chris Schneider – Jun 12
- Joann Smallwood – Jun 12
- Rena Eleazar – Jun 13
- Maria Barklie Jun 13 🎉💪💖
- Staci Grguric – Jun 20
- Wendy Enos- Jun 20
- George Vlahakis – Jun 21
- RJ Hawkins – Jun 22
- Angie Barrios – Jun 24
- Khonexai Phommaraj – Jun 30
Katie & Ralph’s competition
On July 15th, our very own Coach Katie and Ralph Schubert are going to throw down at the Battle of the Beasts competition. We’re gathering a group to head out there to support! If you’re interested in joining in on the fun, please let us know!
Sat, July 16, 2022 8:45 AM – 5:00 PM Eastern Standard Time Add to Google | Add to Outlook | Add to iCal
LumberJack Athletics – 35 Industrial Tract, Hudson, New York, United States (View Map)
Glenn’s Social Gatherings
The Dynamix Mayor of Fun, Glenn Rivera, is cooking up some ideas for the summer. Beach, hikes, camping, dancing, group dinners, spa day… it’s all on the table. If you have any bright ideas or want to vote for any of those, be sure to let him know!
“Keep your squats low and your standards high.”
TEAM DYNAMIX
PS… it’s getting hot out there so here’s a good read on how to deal with the rising temperatures, especially during your WODs. Bottom line, while acclimating to exercising in the heat is generally helpful for an athlete, there’s a limit to its benefits and it does come with risk. So remember, it’s totally ok to tone down the intensity when the weather calls for it.
PPS… How much do you know about optimal protein intake? There’s a great live show in NYC (hosted by David) on Saturday, June 25th, with one of the best protein gurus on the planet, Dr. Gabrielle Lyon. The show is free and there will be lots of great giveaways!
Keep your squats low and your standards high. – Coach Maria