October 10, 2022
Happy Q3 Athletes,
Yes, October’s here and ‘tis the season to carve some of your favorite facial expressions while doing a CrossFit WOD into pumpkins. Yeah, scary! (Lisa has the pictures to prove it 🎃) We’re also planning the Annual Dynamix Halloween party as we speak so you have at least three weeks to come up with a ridiculous costume. Boo-yeah!
First, a big ol’ welcome to our newest members, Joanna Sawyer, Luciano Medina, Gearoid Considine, Crystal Chan, G K, Ximena Diaz, Lincoln Mayers, Aldo Cardenas, Stephanie Guillen, Vasile Ghile, Kristin Russo, Johana Rengifo, and Steph LiVecchi. And welcome back Tony, John, Paola, Jonathan McDaniel, and Alfredo! We missed you! If you’re new to CF (or just wanted to brush up), here’s the Dynamix video library of all the CF movements you learned in Foundations (and then some). Bookmark it!
Next, here’s Head Coach Hugo with some very important programming notes!
Programming this cycle will take a different approach! It’ll be much more varied. There will still be a method to the madness but we will not be doing the same lift on X day weekly (i.e., Monday’s will not always be squat day, etc.). Also, if you happen to miss a certain lift or skill, there will be plenty of other days to make up for it throughout the cycle. Keep in mind that even if you do miss a lift or skill, you will still achieve progress because the stimulus will be so varied. Our minds and bodies learn new ways by adapting to new loads and volumes – getting stronger, faster, and possibly a little more sore.😆 Embrace the process!
Side Note: movements to look out for are: Back squats, front squats, deadlifts, barbell cycling/complexes, Overhead Development, pushups, dips, handstand push ups (HSPU), strict pull-ups, weighted pull-ups, muscle ups, rope climbs, handstand walk, core work, lifting under fatigue & some functional bodybuilding.
Some important updates at the box:
- Please remember to clean up well after your WOD. If you’re new, we have a video on how to clean the rowers and barbells.
- You should have received your new Dynamix t-shirts, please be in touch if you didn’t get yours!
- We’re working on a revamped website and will be building out an e-commerce section where you can order Dynamix gear and other box basics.
Save the date: Sat, 10/29 – Dynamix Annual Halloween Party @ the box! 👻🦇🎃 Check out the pics from last year!
Happiest of Happy Days to members born in October! And a very belated HBD to all our September stars!
- Francis Dinh – 10/2
- Michael Costa – 10/5
- Anastasia Roussos – 10/9
- John Dejewski – 10/9
- Ghitta Larsen – 10/12
- Ximena Diaz – 10/13
- Fred Bracero – 10/14
- Cory Galster – 10/14
- Philip Matel – 10/16
- Darren Burke – 10/17
- Crystal Chan – 10/20
- Manuel Magnante – 10/21
- Johana Rengifo – 10/24
- Steph LiVecchi – 10/26
- Tony Bendinelli – 10/26
- GK – 10/27
For you students of CrossFit, here are a few videos we’ve been watching recently. Because someone famous once said, “Knowing is half the battle.” – G.I. Joe
- The Science of Losing Body Fat | Alan Aragon – tips on meal timing, macros, and fasting.
- The Ugly Truth About Getting Shredded (Science Explained) – It ain’t easy being greasy (on stage). Truly.
- Fueling the CrossFit Athlete || Chasing Excellence with Ben Bergeron || Ep#024 Great nutrition tips for x-fitters by the legendary Ben Bergeron. Be sure to check out his bit @17:48 on how to use caffeine most effectively for your WODs.
“Keep your head down and do the work.”
💙
Team Dynamix
PS… Please welcome our newest member to the Dynamix Media team, Lisa Meyer! We’re sure you’ve seen her snapping away while you slave over Hugo’s unnecessarily difficult (but 100% necessary) WODs. Check out some of her work here!
PPS… Facebook sucks, yeah, yeah. But have you joined our Humans of Dynamix Facebook page where Team Dynamix comes together virtually? Stay in the know!
PPPS… a humongous shout out to Debbie who’s heading down to FL to take care of her Mom. We love you Debbie! Come on back soon!
PPPPS… The man, the legend, Mr. Mike Anslow, is officially leaving us for North Carolina at the end of Nov. We’re hosting a badass sendoff in Nov (time and place TBD); follow this thread to join us!
PPPPPS… Your very own David Choi is now an CF L2 certificate holder! It’s been quite the journey and I wouldn’t do anything differently. I highly recommend the L1 to anyone who wants to be a better CrossFitter (and human being).
