EMAIL BLAST - CrossFit Dynamix

We came, we saw, Kaylie conquered; Class Wars for new floors, Spring Cleaning 4/16, & more!

djc200 — Wed, 05 Apr 2023 20:34:26 +0000

It was an action-packed night to remember. We competed in the Open to a live DJ , did some keg stands , and there was even some circle dancing to traditional Greek music . The best part about it all? Kaylie made it to the quarterfinals!! Keep up the strength, you’re an inspiration to us all!

In other news, Lana and Brian discovered a new career path in DJ’ing Sweet 16’s and weddings. Best of luck you two… perhaps one day you’ll headline a future Friday Night Lights!

(We know you’re skeptical but we have pics to prove how it all went down. See them here!)

First, a big welcome to our newest members, Brandon Regina, David Aguasvivas, Joey Acosta, Luis Ortiz, Mark Gioino, Shirley Gonzales, Fernando Luiz, Cindy Bulding, Jesse Bachrach, Dino Xenos, Brett Berliner, Maria Vivas, Matthew Greiner, Victor Alvarado, Tom Maki, Flor Zhagui, Silvio Martinez, and Karin Arias! The Dynamix family is here to help you not just survive, but thrive. Please reach out to any of the coaches with questions you might have to get you started (i.e., technique/skill, goal setting, etc.).

And thank you for your survey responses! They mean a whole lot and we’ve made improvements based on the feedback provided. We’re continuing to explore new ways to increase the value of your Dynamix membership. And to that end, we wanted to announce a very important project that we’re just getting underway: leveling the floors.

Over the last 11 years that we’ve been open in this (converted) warehouse space, giants with tremendous strength have graced our box (yeah, you’re one of them), albeit leaving divots and craters in the concrete floor in their wake as they dropped heavy weights from overhead. The rubber stall mats that we’ve had in place since our inception have served us well, to a point. Unfortunately, they’re really meant for horses and are not designed to distribute impacts laterally across the floor. That said, we want to upgrade the floor to a level and impact-resistant floor. Doing so will be a fairly large undertaking that will require money and a bit of time (would likely require us to close for a few days). But it must be done because we’re not going anywhere anytime soon and just think of the fun we’ll have on a brand new floor! So far, we’ve identified the flooring company that will do the job and we’re waiting on an estimate from them.

With that said, you can look forward to some fun fundraising events like “Class Wars” (e.g., 5:30pm vs 6:30pm class), and the like. We’ll need all hands on deck to help make this a reality for us so thank you in advance for your support and participation!

Next, here are some important announcements and box updates:

Save the Date: 4/16 Spring Cleaning. Spring is in the air and we’re calling on anyone who would like to volunteer for Spring Cleaning day on Sunday, April 16th! We’re looking for about 10 volunteers who will do just about anything for unlimited pizza and beer (and a good time). Summon your inner Marie Kondo and let’s show those dust bunnies who’s boss! Email us or sign up at the front desk.
Spring into 2023 with our Sunday Morning Masters class with Coach Fred Smallwood from 8:15-10am. If you missed a class during the week or if you’re looking for some technique refinement and or extra conditioning, sign up for this intimate class of nine (9). If you’re wondering why 9 and not 10, well, you’ll just have to take the class to find out.
A bunch of us are still knee-deep in dieting/macro-counting through Renaissance Periodization. Click here to learn how to start and get the 10% Dynamix discount. We have a support group with RP OG’s Hugo, Maria, Glenn, and Anne (our in-house RD); you can join the WA chat group here. Bottom line: it works and you’ll be better off learning how macro-counting can help you reach your fitness and aesthetic goals.
We hate to sound like a broken record (and this is mainly for the newcomers), please do pay extra care in handling and cleaning the equipment. As long as you’re with Dynamix, the equipment is yours as much as it is ours. Here’s a video on how to clean the rowers and barbells.
And in general, if anything’s amiss at the box, do let us know please.
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!
PLUS, we’re going to expand our free trial program to 1-week, and not just one class. The next free trial week will run from Apr 17-23. This is to help new members get a taste of our community (and not just one–probably very scary–WOD). And please remember to give a warm welcome to new faces around the box–they’re probably terrified! (remember your first day of CrossFit??)
Could you be a doll and leave a 5-star Google review pretty please? Every positive review counts and helps us expand our offerings to our members.

And now it’s time to celebrate some of the Happiest Days in March!!

Lauren Fisher – Mar 1
Markela Selimaj – Mar 10
Noah Smallwood – Mar 10
Sonia Fernandez – Mar 11
Louis Cortes – Mar 11
Christian Skawski – Mar 14
Edison Vargas – Mar 17
Anne Agrocostea – Mar 23
Tom Maki – Mar 25
Jonathan Levine – Mar 27
Maria Vivas – Mar 29

Here are some links from the CrossFit/learning corner:

Dr. Andreas Eenfeldt — Higher Protein for Metabolic Health – CrossFit Health
The Brain Energy Theory of Mental Illness With Dr. Chris Palmer – “Mental disorders are metabolic disorders.”
How To Use BPC-157: A Complete Dummies Guide To Healing The Body Like Wolverine
The Weight Loss Scientist: You’ve Been LIED To About Calories, Dieting & Losing Weight: Giles Yeo

“Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan

Team Dynamix

Important reference links:

Dynamix video library
How to clean the rowers and barbells
The Purpose of CrossFit: Part 1, Part 2. Understand why we do what we do. What is the science and strategy for CrossFit? You’ll learn it all in this amazing lecture, delivered by the inventor of CrossFit himself.
The Dynamix photo album – check out some of the excitement that happens in our box!
Get started with Renaissance Periodization

The post We came, we saw, Kaylie conquered; Class Wars for new floors, Spring Cleaning 4/16, & more! first appeared on CrossFit Dynamix.

CF Open ’23: You were born for this.

djc200 — Wed, 01 Feb 2023 03:51:42 +0000

Pop quiz ass–err, athlete. You have two weeks before the CrossFit Open starts and you’re still on the fence about registering because you’re scared you’ll trip, fall, and embarrass yourself attempting a full send in a WOD. What do you do? What do you do? You check that silly ego at the door and remind yourself that YOU WERE BORN FOR THIS–that’s what.

Truth be told, our egos can really get in the way of true progress (read “Ego is the Enemy”). And when it comes to the CrossFit Open, you just gotta remind yourself that it’s not all about you. Rather, it’s a long-standing community tradition that gets even better with your participation and contribution.

Make no mistake, you’re an integral part of this amazing fit family that we’ve built through the years because we’re all that person–the nutty friend who is just coo coo for CrossFit (our friends and family still love and accept us–at least that’s what we tell ourselves), and this is our tradition–this is how we test our fitness and celebrate doing CrossFit with the world.

Watch as Team Dynamix finished 3rd in the US and 17th in the world in the 2013 CrossFit Open. Team Dynamix Does 13.5

Plus at the end of the day, you can take your results any way you want but how you rank with your peers and age group is just one short scene in the movie of your life. It’s about the journey you took to get here and the decisions and habits you’ll make going into 2023. These Open WODs are the ultimate test of your fitness and the culmination of all your hard work and consistent practice to date. And remember, a big slice of humble pie can do us some good every now and then. At the very least, it makes for a fun story! Register for the Open today!

PLUS, on March 3rd, the final Friday of the Open, Dynamix will be hosting our annual Friday Night Lights where we all do the 3rd and final Open WOD, while also celebrating our 1-year Anniversary under new ownership (Hugo & David). We’ll be mixing it up with a live DJ, booze, and good times!!

Next, here are some important announcements and box updates:

We’re looking to add a new 8:30pm specialty class (e.g., Oly lifting, performance stretching/recovery, bodybuilding/accessory, etc.) and we need your input! Please click here to access the very short survey (1 min).
In case you didn’t know, we now have a Sunday WOD with Coach Fred Smallwood, “Fred’s Masterclass,” from 8:15-10am. Sunday fitness for all age groups!
A bunch of us are knee-deep in dieting/macro-counting through Renaissance Periodization (19 of us to be exact). Click here to learn how to start and get the 10% Dynamix discount. We have a support group with RP OG’s Hugo, Maria, Glenn, and Anne (our in-house RD); you can join the WA chat group here. Bottom line: it works and you’ll be better off learning how macro-counting can help you reach your fitness and aesthetic goals.
We’ve made a few small but important improvements around the box: rowers have been cleaned and all footstraps have been replaced, there’s a new filtered water station, a new hot water heater, and a bluetooth player so folks can play music from their phones during Open Gym (look for “TaoTronics TT-BA07,” connected to Line 1 on the mixer). And in general, if anything’s amiss at the box, do let us know please.
Don’t get no-repped in the Open! If you need a refresher on the CF movement standards, here’s the Dynamix video library.
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!
PLUS, we’re going to expand our free trial program to 1-week, and not just one class! This is to help your referrals and new members get a taste of our community (and not just one WOD). Remember to give a warm welcome to new faces around the box!
Could you be a doll and leave a 5-star Google review pretty please? Every positive review counts and helps us expand our offerings to our members.
There’s a new recovery/biohacking studio down the block called Forte and they’re offering all Dynamix members a discount on any of their services: Buy 4 sessions and get the 5th free. Services include cold plunge and infrared sauna (“Contrast Therapy”). Ask for the owner, Despina!

And now it’s time to celebrate some of the Happiest Days in January and February (and a few we missed in Dec)!!

Luis Ortiz – Dec 21
Peter Stratis – Dec 27
Juan Garzon – Dec 28
Andre Rodrigues – Dec 29
Vasile Ghile – Jan 1
Gustavo Cantos – Jan 1
Bettina Pinter – Jan 1
Vanessa Schoening – Jan 3
Nick Robyn – Jan 5
Brian Toia – Jan 6
Naiky Paradis – Jan 8
Ting Tong – Jan 9
David Podmore – Jan 11
James Romero – Jan 13
Yarelix Estrada – Jan 15
RalphSchubert – Jan 16
Aldo Cardenas – Jan 16
Michael Arboleda – Jan 18
Terry Orellana – Jan 21
Mike Anslow – Jan 22
Lincoln Mayers – Jan 29
Arantxa Sarmiento – Jan 29
Hong Le – Feb 2
Nicholas Alexandrakos – Feb 11
Anastasia Cunningham – Feb 14
Freddy Reyes – Feb 15
Erin Coakley – Feb 18
Hugo Rivera – Feb 19
Paola Galarza – Feb 23
Arya Sambyal – Feb 26

And now for some links from the CrossFit/learning corner:

Run the Test 03 — Jackie Pro, ‘22 CrossFit Games – The making of CrossFit Games WODs.
How To Get Lean & STAY Lean Forever (Using Science) – Jeff Nippard reviews why crash diets don’t work.
Standardizing Your Caloric Intake | Fat Loss Dieting Made Simple #1 – RP’s playlist on how to do RP right.
Should You Be Training Abs? – RP’s Dr. Mike Israetel’s take on training your abs.
What’s REALLY happening in MIAMI – CrossFit Chaos Everywhere – Team Richey does Wodapalooza
The Power of a Great CrossFit Coach – why we do what we do.
WHY HIGH-CARB MASSING IS IDEAL FOR MUSCLE GROWTH – I wish I knew this 10 years ago.

That’s all for now folks! See you at the box!

“At first they’ll ask why you’re doing it. Later they’ll ask how you did it.”

Team Dynamix

PS… Hope you got that Keanu Reeves “Speed” movie reference in the beginning.

PPS… for anyone in a rough patch or looking for some extra motivation, this video was my alarm clock for 7 years when I first started training as an actor, as I was diving into one of the most competitive spaces in the world: show biz. To steel myself and prepare for battle, I woke up every morning listening to Les Mills and Ray Lewis tell me to stop being a pussy and start making the sacrifices to get to where I needed to go. It really helped. And now that I’m your friendly neighborhood washed up actor, I apply all $30k in actor’s training to you guessed it: CrossFit.

PPPS… if you like powerful motivational speeches, subscribe to the Quote of the Day show by Sean Croxton.

The post CF Open ’23: You were born for this. first appeared on CrossFit Dynamix.

12 Days of Christmas (WOD), Member spotlight, programming notes, & more!

djc200 — Sat, 24 Dec 2022 01:06:54 +0000

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).

The post 12 Days of Christmas (WOD), Member spotlight, programming notes, & more! first appeared on CrossFit Dynamix.

Holiday hours, Goodbye Anslow, Survey, CF Open, & more!

djc200 — Thu, 24 Nov 2022 22:10:58 +0000

Dynamix Family,

This holiday season, we have so much to be thankful for and it all begins with you, our beloved Dynamix family! This past Saturday, a bunch of us came together at Rivercrest to celebrate “Mayor Mike” Anslow’s departure from NYC and it made it ever more clear to us how special our family is. Word on the street is that the Dynamix community is the most inclusive, the most fun, and the most supportive of each other of all the boxes in NYC.

We are the front line workers, the desk warriors, the artists, the camera operators, the meat and potatoes, the contraption that makes the crème de la crème. Without us, there would be no cake to put the icing on. We prop this city up with our strength, fortitude, and a willingness to do whatever it takes to succeed and to help each other succeed. A rising tide raises all ships. Ain’t that the truth.

And a big shout out to all the Dynamix coaches, Head Coach Hugo, Katie Wilday (GM), Maria Barklie, Glenn Rivera, Fred Smallwood, and David Choi, all of whom are truly invested in the success of each and all our members. It is our M.O. to help you become the best version of yourself you could ever have imagined. If you haven’t yet connected with one of our coaches about your personal goals, please don’t hesitate to reach out!

And to newest members, Arya Sambyal, Carlos Fernandez, Erika Hidalgo, Horacio Rivera, Ian Joseph, Jason Aherne, Kendrick Tom, Nicolai Palma, and Pete Shoen, WELCOME!! What you’ll come to learn about Dynamix is that we are home grown. Our community has been built on referrals and reputation, and we plan on keeping it that way. Do you have a friend who’s interested in getting fit AF? For a limited time, if you refer a friend who stays for at least 6 months, you’ll get a month FREE!

Also, 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!

On the programming front, we want to know your thoughts on the new varied approach to the November workouts. Variety helps break through plateaus and also allows members who stick to certain days of the week experience more. Are they working out for you? Please let us know in this (very short) survey.

And now for some important updates/notes:

Please note we have a special Holiday schedule for this Thanksgiving week. We are closed on Thanksgiving, but we’re open the following Friday for 9/10/11 AM WODs.
The 2023 CrossFit Open will take place from Feb. 16 – March 6. A wise athlete once said: There’s no better incentive to get fit than to not suck in the Open! Register today!
We hate to sound like a broken record (and this is mainly for the newcomers), please do pay extra care in handling and cleaning the equipment. As long as you’re with Dynamix, it’s yours as much as it is ours. Here’s a video on how to clean the rowers and barbells.

And now it’s time to celebrate some of the Happiest Days in November!

Despina Koudellou – Nov 4
Ethan Burger – Nov 11
Heiry Marmol – Nov 11
Luciano Medina – Nov 13
Biz Chowdhury – Nov 14
Neil D’Astolfo – Nov 15
Stella Palazzo – Nov 18
Sol Jimenez – Nov 19
Ekaterina Ovodova – Nov 21

For you students of CrossFit, here are a few videos we’ve been watching recently:

“Sore: the most satisfying pain.” We got it on tap.

Team Dynamix

PS… We’ve mentioned previously the importance of hitting your protein goals. I often say that one of the easiest ways to accomplish this is with protein shakes. Here are a couple of smoothie recipes to 10x your health! Feel free to customize it to your liking.

The post Holiday hours, Goodbye Anslow, Survey, CF Open, & more! first appeared on CrossFit Dynamix.

Oct Programming, Halloween Party, b-days, pics, videos, & more!

djc200 — Mon, 10 Oct 2022 14:12:00 +0000

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).

The post Oct Programming, Halloween Party, b-days, pics, videos, & more! first appeared on CrossFit Dynamix.

CrossFit Games, Dynamix T-shirts, parking updates, & much more!

djc200 — Sun, 07 Aug 2022 19:37:00 +0000

Greetings Dynamix Family,

Coming in hot from The CrossFit Games, which has been going since Wednesday already. If you’ve never been, it’s been a bonafide festival of cute butts and chiseled abs. It’s also worth noting that these athletes seem to be getting more beastly, setting ever higher standards for the world to marvel at. One thing’s for sure, there just isn’t a better test of a professional athlete’s fitness than at the CrossFit Games. Watch all the action live on YouTube!

Welcome to our newest members, Dimitris Tolios, Patrick Whalen, Mary Georgescu, and Anastasia Cunningham, and a big welcome back to Lorena Coltescu, William Berkofsky, and Nikola Rackovic!! Congratulations, you’ve made one of the best and most painful decisions of your life. Deal with it (like the rest of us nutjobs ).

Some important updates at the box:

We have a new Dynamix t-shirt design! Kudos to Katie and Hugo for the design. Many of you have signed up already at the front desk. If you can’t make it to the box, please email us your size and t-shirt/tank preference at crossfitdynamix@gmail.com by this Sunday.
We’re getting new wall balls in! 20’s have come in first and the 14’s will be in a few weeks. We’re continuously working towards getting new equipment and maintaining/tuning what we have.
We have two new dumbbell trees. Kindly place dumbbells back in order of weight (10-12-15-20-25, top to bottom). Danke!
The vending machine is on its way out and will be replaced with a cold filtered water station so athletes can refill and chill at will.
Officially, there will no longer be Open Gym hours from 2-4pm on weekdays but we will open back up at 4pm for Open Gym. It just makes it easier on management/staff. But we’re always here for your fitness so if you want to train, please get in touch with one of the coaches and we will gladly accommodate you!
Please do not park in the Lidl parking lot behind the box. Cars are getting towed back there and we’d hate for that to be one of you!

Two points on cleanliness (we take this seriously):

Please remember to clean up well after your WOD. There’s a new health threat out there you need to pay attention to, Monkeypox (officially a public health emergency), and we all need to do our part to ensure a clean and safe working/playing space.
Please do not handle the plates with handfuls of chalk on your hands. It leaves white handprints on the plates and they’re difficult to clean.

Happiest of Happy Days to members born in August! It’s a short list. Maybe November’s not the most popular month to get it on?

8/2 – Michael De Souza
8/7 – Lorena Coltescu
8/7 – Wallace Reid
8/7 – Marissa Moore
8/11 – Julia Spellman
8/18 – Faye Lambrianidis
8/18 – Mick Cunningham
8/23 – George Mera

Thanks all for a fabulous summer! Let’s keep the good times going. And when in doubt, live fast and lift heavy (also a great team name at the Games ).

“I don’t have a why. I just do it.” – Kaylie McGivney

Team Dynamix

PS… David here, coming to you live from the Madison, WI, as I’m volunteering for my 4th CrossFit Games, this time, finally making it onto the Media Team where we produce the Miles to Madison series and the CrossFit documentaries. As a CrossFit-obsessed filmmaker, I’ve been trying to get on this team for five years and now I’m finally here. I can say that I’ve definitely paid my dues so getting this position was especially sweet. If you’ve never volunteered before, it’s an incredibly rewarding experience–I highly recommend you apply next year. Let me know and I can give a great referral!

PPS… If you’re into CrossFit and photography/video, please get in touch as Dynamix is building a great production team. Big ups to Hugo, Katie, Rashad, Glenn, and our newest photographer, Lisa Meyer for all your contributions!

PPPS… Justin Cotler and Kari Pearce send their regards to all of the Dynamix Family!

The post CrossFit Games, Dynamix T-shirts, parking updates, & much more! first appeared on CrossFit Dynamix.

4th of July WOD (holiday schedule), July B-days, camping, & more!

djc200 — Fri, 01 Jul 2022 20:34:00 +0000

Athletizens of Astoria,

It’s a three-day weekend and ‘tis the season to be triumphant and sweaty (kinda like those guys in the pic below), despite all the turmoil you’re likely reading and hearing in the news. When all else fails, sweat it out and leave it all on the rubber mats (but, wipe down). That’s your right, and no one can take that away from you. And remember, at the end of the day we always have each other to rely on for the zombie apocalypse. Just try to keep up with Lisa.

On Monday, 4th of July, we’ll be running a holiday schedule with Open Gym only from 9am-12pm.

Next, a quick message from Head Coach Hugo:

For Monday, July 4th, I will program a Hero WOD. We will be back doing Back Squats on Tuesday (8×3, 80% for those curious).

Next, a hearty welcome to our newest members, Jonathan Levine and Robert Crosby, and Happiest of Happy days to our July babies!

Jordan Ch – Jul 8, 2022
Paul Mertz – Jul 9, 2022
Finola McBurnie – Jul 11, 2022
Lindsay Klemas – Jul 12, 2022
Mike Santoro – Jul 12, 2022
Luis Hernandez Jr. – Jul 13, 2022
Mike Catanzaro – Jul 14, 2022
Jeff Taveras – Jul 18, 2022
Robert Cavanaugh – Jul 20, 2022
Louis Orellana – Jul 20, 2022
Christin Wray – Jul 23, 2022
Alex Kontopoulos – Jul 23, 2022
Danielle Tarantino – Jul 25, 2022
Patricia Melendez – Jul 27, 2022
Patrick Jardine – Jul 29, 2022

Coach Katie and Ralph’s competition is quickly approaching! The Battle of the Beasts competition goes from 8:45 AM – 5:00 PM EST on Sat, July 16, 2022 and will be located at LumberJack Athletics. There will be a BBQ back at Katie’s parents’ place upstate and some of us are planning on camping out and roasting smores in Katie’s yard whilst listening to her folks recount stories of how she got so wicked strong. If you’re interested in getting in on that action, click here to join the group chat!

Finally, we’re looking at temps worthy of opening up a fire hydrant for a block party this weekend (or if you didn’t have time to apply for a permit, a quick dip in the kiddie pool). Stay hydrated and train smart!

Free your mind (and body),

Team Dynamix

PS… The Biohack the World show on protein with Dr. Gabrielle Lyon last Saturday was a hit! The world is a bit safer now that we know more about amino acids and what it means for muscle, longevity, and healthspan. Click here to watch the replay!

The post 4th of July WOD (holiday schedule), July B-days, camping, & more! first appeared on CrossFit Dynamix.

Eva Strong WOD (Sat), Programming notes, social gatherings, & more!

djc200 — Thu, 16 Jun 2022 20:32:00 +0000

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

The post Eva Strong WOD (Sat), Programming notes, social gatherings, & more! first appeared on CrossFit Dynamix.

Holiday hours, Murph/BBQ, & Programming notes

djc200 — Wed, 25 May 2022 19:17:00 +0000

Friends, athletes, countrymen, lend me your ears…

Memorial Day is fast approaching and you know what that means: You, sweaty weight vests, and the spirit of a fallen American hero named Lt. Michael Murphy. For the uninitiated, Memorial Day Murph is one of the longest-standing CrossFit traditions. It is the quintessential Hero WOD that brings CrossFitters together and also serves as an annual benchmark for your fitness.

Lt. Murphy served and protected our country in ways that most of us will thankfully never have to experience. And for his ultimate sacrifice, we, the CrossFit community, will honor him once again as we do every year, without fail. And every year is a new opportunity to give thanks and share the gift of his memory with the newest members of our community!

And now onto the workout. If anyone asks you, “What’s Murph?” you respond with:

… to which non-CrossFitters usually say, “that’s fuckin’ crazy.” But that’s ok because not only are x-fitters crazy, we own it, wearing it like a badge of honor. And if/when you complete your (next) Murph this Memorial Day weekend, you’ll be sipping beers and flipping burgers with the rest of us fitness freaks!

Some more deets:

Date: Saturday, May 28th, 2022
What’s in store: Murph WOD, followed by a bad-ass BBQ (tequila, beer, wine, high-quality meats, snacks, and more). Please feel free to contribute any/all food & drink!
Murph heat times: 9, 10, 11 am
What to bring: A can-do attitude and a weight-vest (if you have one)
Can you partition? Yes, it’s your workout. Remember, it’s a day to remember the fallen, not to judge others.
I’m new to CF and that looks fuckin’ crazy. Totally understandable! You can do a half-Murph. Just scale everything down by 50%.
I’m on a strict diet. Not everyone’s paleo, we get it. Please let us know your dietary restrictions and we will do our best to accommodate!

Fun facts:

Lt. Murphy’s nickname was ‘The Protector.’ (link) “When Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.”
“Michael’s standard time was 32 to 35 minutes.” (link) “Upon deciding to join the Navy, Michael began running, doing calisthenics, and climbing a rope tied to a tree in the backyard of his childhood home on the South Shore of Long Island. Then he discovered CrossFit, his father says. “And he put together his own [CrossFit-style] workout that fit in with his job as a SEAL.” They run. They push. They pull. They lift. Michael did it while wearing body armor, the 16.4-pound military-issued vest, because that’s what he wore downrange. That’s how Body Armor, as Michael called the WOD that would become Murph, was born.”
Record time for Murph is 34.13 set by Hunter McIntyre (link). “McIntyre completed the last mile at 34:13, which put him ahead of Björgvin Karl Guðmundsson (38:40, unpartitioned) at the 2015 CrossFit Games, and Mat Fraser (35:48, partitioned) and Josh Bridges (34.88, partitioned) at the 2016 CrossFit games.”

Last thing… a huge shout out to our May Flowers!

Giannis Tsoytsis – 5/3
Oscar Rogel – 5/5
Kia Lee – 5/6
Vaness Enea – 5/9
Kasia J – 5/12
Nicholas Duggan – 5/14
Kevin Naula – 5/17
Jon Leonor – 5/18
Andréa Lopez – 5/29

Exercise is King. Nutrition is Queen. Put them together, and you’ve got a kingdom. Build your Kingdom and rule it!

Bleed blue baby,

Team Dynamix

The post Holiday hours, Murph/BBQ, & Programming notes first appeared on CrossFit Dynamix.

New Cycle starts today and a big thank you!

djc200 — Mon, 25 Apr 2022 19:15:00 +0000

Team Dynamix,

Our new cycle starts this week and will run from April 25 to June 9. It’ll run for 6 weeks, with the 7th week being the test week. So what’s in store?

- Monday – Front Squat / Short Metcon / Midline
- Tuesday – Shoulder Press & Pull-up combo plus varied Metcons. As we get closer to Murph, Metcons will include pull-ups
- Wednesday – Olympic Lifting (Snatch or Clean) & Barbell Conditioning
- Thursday – Long Conditioning / Intervals with some form of accessory/midline work
- Friday – Deadlift & challenging Metcon
- Saturday – Partner, Hero, or long Metcon

On the Front Squat and Deadlift days, we’ll be doing different tempos each week in order to effectively add more tension while we lift. This will maintain the integrity of our form, while keeping our joints, ligaments, & tendons healthy, and provide greater core stability.

On the Olympic Lift days, we’ll focus on a top-down approach for our technique, and Metcons to improve our barbell cycling and conditioning.

On Thursdays, our Long Conditioning pieces will consist of monostructural components and/or light gymnastics. We’re looking to build our endurance in these long sessions (i.e., our slow twitch muscle fibers). And we’ll still be hitting our “fast twitch muscle fibers” with sprints. There will also be some added push-up volume through the cycle to prepare ourselves for Murph!

I’m looking forward to seeing everyone’s amazing progress!

Feel free to reach out to me or Coaches Katie & Maria if you have any questions. Remember whatever is programmed is modifiable and can be scaled down or up for YOUR needs!

In Strength,

Hugo, Head Coach

PS… we just want to give another huge THANK YOU to our incredible in-house lighting and electrical experts, Darren, Adrian (Darren’s brother), and Ralph. If you’re ever looking for good help in this area, be sure to hit them up @burkeelectricalnyc.

PPS… thanks to those who added their contacts to our Community Corner. It’s movers and shakers like you that keep this box going. If you haven’t already listed yourself, get on the list!

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