 Say Hello to Coach Rico! Rico is Head Coach and Co-Owner of CrossFit Tay Ho, he recently earned his L2 Credentials, and has been a qualified Nutrition Coach since 2019 with his Nutrition Coaching platform “Mission Nutrition”. Rico arrived in Hanoi in 2017, with a plan of sticking around for six months…six years later, and he’s still here! Rico began his CrossFit journey in the UK back in 2015. After looking for something to replace rugby after years of loving the physicality and the comradery of team sports, he found it in CrossFit. Once in Hanoi, Rico immediately joined CFTH, and overtime grew from a respected member turned coach turned co-owner. He was encouraged by members, and made the decision, to take-over CFTH in 2019. And after a short hiatus, he came back to Hanoi to build out the new facility and to help CFTH really fulfill its potential. In his own words: “The Team and I wanted to build a space that enabled people to become the best version of themselves possible. A home from home. A judgment-free zone where people can come and shake off the stresses and worries of life and cheer on a few mates who are doing the same thing.” Since then the gym and its members have gone strength to strength and he’s really enjoyed all of the moments of hard earned success shared with our members. Too many to count. And just to add the cherry on top of the proverbial CrossFit cake, the team of Coaches rounds things out for Rico. He says, “I’ve really enjoyed being able to find and build a team of coaches who are truly committed to the community and enjoy having a laugh alongside it.” Read on to find out more about Rico including his very solid advice on getting started (including proper gym etiquette!), how he compares CrossFit to cooking, and his inability to share fun facts about himself.  Certifications: CFL2, PN1 Hometown: Spalding, Lincolnshire, UK #represent How did you get into CrossFit and how long have you been doing it? 2015. Joined my local CF box in Nottingham England after watching Dan Bailey and Jason Khalipa’s “Iron Triathlon” (great video). Met some amazing friends and was guided by some of the best Coaches in the UK. It’s been 8 years and I haven’t looked back. Do you remember your first ever CrossFit workout? No. But I remember getting into my car afterwards, hands were shaking - thinking “Yeah, that’s it!” I’d been looking for something to replace rugby after years of loving the physicality and the comradery of team sports. When and why did you decide to become a Coach? I decided to become a Coach to pay forward all the inspiration, motivation and support that I’d received from my Coaches. I also quite quickly noticed that everyday I would wake up and be thinking about intervals at 6am with my mates. After intervals, I’d get to work in the morning and all I’d really care about was the WOD at 5pm with my mates again. I knew at that point that the clock was ticking on office life and my future was going to be in the business of fitness. What do you like about coaching? Seeing and helping people to achieve things they didn’t believe they were capable of. High fives, tears of joy and watching the evolution of our members from day one to day 501. I honestly love sitting down to program and test workouts and then watching people do them. It’s similar to cooking dinner for someone you love… Creating a recipe, carefully considering the ingredients, the seasoning. Choosing the amount of time in the oven and at what temperature. Then serving it up and just watching them tuck in… To carry on the analogy, I love BIG portions, filled with ingredients I know you don’t like… served extra spicy. What advice do you have for people just getting started with CrossFit? First and foremost… Arrive early. Chalk stays in the buckets. Don’t drop empty barbells and Clean up after yourself. Secondly, enjoy the process of being new - we were all new once. Remember in moments of self-doubt that even the fire-breathers you see in the gym were once struggling just as you are now. Enjoy the learning process, don’t rush your progressions and celebrate your successes and the successes of those around you. At times it’s going to be hard - it’s meant to be. Lean into that. That's where you’ll craft the mental toughness and resilience you need to face the difficulties you’re going to find in life outside the gym. That’s where you’ll find your true potential and you’ll begin to love the person you’re becoming. What is your favorite CrossFit Tay Ho moment? I couldn’t pick one specific memory, there are too many. I get goosebumps everytime we take the really BIG group photos. It always reminds me of how far we’ve all come from those early days on Xuan Dieu to becoming the Best Gym and the fittest community in Vietnam. Maybe I’m biased - maybe. A weekly highlight is… Saturday morning TeamWOD followed by a solid brunch and a good coffee with the squad. The good life, man. What is a fun fact that would surprise us about you? Fitter, Better, Stronger - forever.  Rico's Official BioRico started Crossfit in 2015 after looking for an alternative to playing competitive Rugby and becoming uninspired by years of Chest and Triceps, Back and Biceps training in globo-gyms. After seeing Jason Khalipa and Dan Bailey doing the Iron Triathlon on Youtube, he signed up for a trial at CrossFit Nottingham, UK. Within 4 months, he found himself fully immersed in the sport, the lifestyle and the community - making friends for life. After a number of years competing around the UK, Rico earned his CrossFit L1 certification with the ambition to help spread the word and educate people on the physical and mental benefits of the methodology. In 2019 Rico became Co-owner/Head Coach at CrossFit Tay Ho and has since dedicated his time towards growing and developing a supportive and motivational place for members to train and overcome their moments of self-doubt by achieving things they never thought possible. Rico also programs and coaches our sessions tailored towards competitive athletes - preparing them for the specific demands and challenges involved in competitive CrossFit. 
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 Say Hello to Coach Cormac - Our Sports Mad Irishman Coach! Cormac has been living in Hanoi for the last four years, and part of the CFTH Coaching Team for the last two. Cormac describes himself as a sports enthusiast - and he practices what he preaches! Not only does he train to compete in CrossFit, but he is a committee member in charge of hurling/camogie for the Viet Celts, and he regularly partakes in triathlons! It’s a good thing that he spends his days teaching Physical Education to the youth of Hanoi - he is literally surrounded by sports all of the time! Cormac brings a calming presence to our CFTH Community. He is always willing to help and jump in on any events and extracurriculars we have going on. He has also probably recruited more new members than anyone else! Read on to find out more about Cormac, including how the people of CFTH have shaped his time, his advice for anyone starting out, and even more sports that he loves!  Certifications: Masters in Performance Sport Science, CrossFit Level 1, CrossFit Kids Hometown: Wexford, Ireland How did you get into CrossFit and how long have you been doing it? I watched the Rich Froning Documentary on Netflix and thought it looked cool, never looked back. Do you remember your first ever CrossFit workout? It was in an essentials class, Some variation of wall balls, kb swings and sit ups. What were your thoughts after? My thoughts were more focused on the weights and movements that the current gym members were doing, thinking I’d never get to that level. When and why did you decide to become a coach? Through GAA, I have always been interested in coaching, be it on the field training, or strength and conditioning in the gym. Then after a year or so of training CrossFit, I felt coaching CrossFit specifically would be something I would enjoy doing. What do you like about coaching? I love helping people reach their full potential. It's amazing when your coaching and someone does something they never thought they could do. Seeing smiles on faces after PB’s and workouts is great as a coach.  What advice do you have for people just getting started with CrossFit? Turn up and be patient! It will be frustrating at the start, you might feel like you're making no progress but it will come, give it time. Also make friends, chat to people. CrossFit is such a great way to meet new people. What is your favorite CrossFit Tay Ho moment? Hard to pinpoint one moment, but my favorite thing about CrossFit Tay Ho is the people. I have made so many friends since I arrived 4 years ago. It's such a welcoming environment and that’s what makes it great. What is a fun fact that would surprise us about you? Outside of CrossFit and GAA, I also love following other sports such as Snooker, darts, golf and Tennis. I have been to numerous events over the years including Wimbledon, Darts/Snooker World championships and the Open in Golf.  Cormac's Official BioCormac is a sports enthusiast, active traveler and lover of all things fitness. He is an international teacher by day and Crossfit Coach by night. He hails from Wexford, Ireland but had been living abroad in Hanoi for the last 4 years. His two main loves in Hanoi are GAA and crossfit and he plays an active role in both communties. When he isn’t at school or the gym, you can find him at the driving range, trying new coffee shops, or planning his next holiday.
 Say Hello to Coach Bérenger! The newest addition to our coaching team, and our token Frenchman. Bérenger, also known as B, has been an incredible asset to our CFTH Community. His knowledge around sports science, ability to see and correct barbell movements, and dedication to our community is evident. He is shy at first, but over the last year we have seen him come out of his shell, and has become quite the talker! Bérenger is dedicated to his own training, as well as the progress and improvement of all of the members of the CFTH Community. He is flexible and open minded, and is always coming up with new ways to improve things or make them run more efficiently. We are very fortunate to have him on our team! He often looks scary, especially with headphones in while training, but it’s only for focus and time management, he is actually quite nice for a French guy. Bérenger describes himself in a few ways:
Read on to find out more about Bérenger including his solid advice for anyone starting out, what he loved about the Invitational (hint, it involves beating Rico), and the interesting art he studied at University.  Certifications:
Hometown: Sens, in the south of Paris, in the middle of nowhere in the countryside of France. How did you get into CrossFit and how long have you been doing it? Been training since I was in high school, different types including bodyweight, weight training, weightlifting. After coming to Vietnam and in the middle of covid, I contacted Rico to start training at the box, and maybe eventually finished by finding the missing piece to my training that was CrossFit. It’s now more than a year and a half properly in the CrossFit world! Do you remember your first ever CrossFit workout? What were your thoughts after? Yeah in part, how can you forget a first session with Katie as a coach?! But not entirely though, was something with running and HSPU. Remember struggling with my kipping on HSPU and being quite frustrated, but that was a first for me as I was used to do it strict. I understood how much new stuff I’ll had to learn as well. When and why did you decide to become a coach? Loved sport since a very young age, and studied it eventually leading to Strength and Conditioning coaching work. After that, it was all natural to start in CrossFit coaching as it’s very similar to what I learned and had been trained for. One of the main reasons is probably to help people progress, solving problems and show them that they are capable of much more than they think. What do you like about coaching? Said it before, but it’s all about sharing experience and knowledge so that people can progress towards their goals. And also inspiring people like many people inspired me all the time.  What advice do you have for people just getting started with CrossFit? Don’t rush, step by step, it’s not about mastering every skill and workout tomorrow, it’s a long journey of training. Whatever your goals are, it’s always about being able to keep training, improve your health (if you’re not in a professional competition aspect) and staying injury free. So don’t skip a step, and even move back if necessary, you’ll always go further after if you’re patient. What is your favorite CrossFit Tay Ho moment? Hard to choose, so many great memories here!! I would say the invitational of 2022 last year, first CrossFit competition with great teammates, incredible atmosphere and in bonus beating Rico’s team to finish on the first step of the podium! What is a fun fact that would surprise us about you? Don’t know why, had a passion for Diabolo (the circus art) when I was younger and end up being quite good at it. Turned out during one semester in university, I studied Circus art and I was more skillful at it than the teacher so I taught him some tricks.  The Official BioBérenger is a food lover, training addict and has a passion for simple things. He is a Strength and Conditioning coach doing multiple tasks such as CrossFit, personal training, and golf fitness. A pure look alike french product, he has discovered living abroad almost 4 years ago and decided that he would probably never go back to work in France. He’s sharing his passion for sport and movement, helping others through his experience and knowledge, both as a coach and an athlete. In the box most of the time, he can also be found on his bike riding around the city or working somewhere in a coffee shop. Even though he’s quite busy, he will always be up for a talk. As a good french, he enjoys cooking and his skills are pretty good according to his friends.
 Say Hello to Coach Lewis! He is CrossFit Tay Ho’s Build and Sweat Coach, and has been doing CrossFit for the last four years. Lewis joined CFTH in February 2019 and came out guns firing! After just a couple of weeks getting in the groove of things, he jumped right into the Crossfit Open. He continued pursuing his love of sports and fitness, and quickly got involved on the Coaching Team. Lewis loves that the CFTH community is so diverse and inclusive. In his own words, “Everyone supports everyone, with no exceptions, and that means everyone feels welcome.” Lewis is the perfect example of someone who perseveres no matter what life throws at him. After having surgery, Lewis was right back at the gym - working on what he still could despite a knee injury. While others may have used the situation as an excuse to not continue fitness, not Lewis. Read on to find out more about Lewis, including how he thought he was fit until he joined CrossFit, his thoughts on the population of CFTH, and how coaching at CFTH fits into his life timeline!  Certifications: Bachelors in Exercise and Sport Science; Experience coaching various sports and people of all ages. Hometown: Reigate, UK How did you get into CrossFit and how long have you been doing it? I worked with an OG member (James) back in 2019 and he suggested I try it. It’s been just over four years now. Do you remember your first ever CrossFit workout? What were your thoughts after? I don’t remember my very first workout but I did The Open a couple of weeks after starting CF and I do remember 19.1. I also distinctly remember thinking that I did pre-season rugby training for almost 20 years and never felt like my lungs were going to explode like I felt at CrossFit. When and why did you decide to become a coach? I’ve coached in some way or another for a long time, so coaching CF seemed like a natural progression. I spoke with Katie, Rico and Ashish about creating a new class (Build 60) and it seems to be going well. I’ve also always been part of some kind of sporting community, be it university teams or my rugby club back in the UK, and having a coaching role at CFTH felt like a good way to be more involved. What do you like about coaching? Obviously I enjoy seeing people improve and get “fitter, better, stronger” but most of all, I genuinely love it when I see people surprise themselves. I try to program Build 60 so that there’s almost always a movement that most have not tried before and this makes for some really nice ‘ah-ha’ moments!  What advice do you have for people just getting started with CrossFit? There are some stereotypes associated with CF that are often accurate and these can be barriers stopping people from trying CF. However, CFTH is genuinely very different to most boxes. The diversity of our members is amazing and the fact that the majority of our members are female means we’re not all about the ‘bro’ culture and more about individual success and community. Basically, if you’re going to try CF at all, Tay Ho is the place. What is your favorite CrossFit Tay Ho moment? Definitely seeing CFTH upgrade its location to where we are now. It may not seem like the most immaculate box in the world, but it’s perfect for us and the difference compared to the previous one is huge! Who needs AC anyway?? What is a fun fact that would surprise us about you? Lewis has been in his coaching role at CFTH longer than any other job he’s had… ever!  This is a real photo of Lewis jumping into 19.1 just a few weeks after joining CFTH!  Say Hello to Katie, the sole female Coach and Co-Owner of CrossFit Tay Ho. Katie has been part of the CrossFit World for the last 10 years (!!), and a member of the Tay Ho Army for the last six. When Katie discovered CrossFit in 2013, her life was forever changed. It started out as a means to stay fit and ready for other athletic endeavors like soccer, skiing and running. But it soon turned into her passion. In August 2017, she moved to Hanoi, making sure to live near the only CrossFit Box in the city, CrossFit Tay Ho. She was sure that this box was where she would spend the majority of her time. She wasn’t wrong. Through CrossFit Tay Ho, she grew even more passionate about health and fitness. Traveling around Asia for competitions and getting to know the Asian CrossFit community fueled her to pursue CrossFit as more than just a passion project. In April 2019, she received her Level 1 Coaching Certificate and began coaching part time at CrossFit Tay Ho. Katie loves seeing how CrossFit changes lives - physically, mentally, and emotionally. When she isn’t at the box, she is either at school, on her couch, or traveling somewhere in world (and dropping into other CrossFit boxes!). Read on to find out more about Katie, including how she was “tricked” into starting CrossFit, the time she beat Mat Fraser in a workout, and what she does for fun on vacation.  Certifications: CF-L1, CF-Kids Hometown: West Windsor, New Jersey, USA How did you get into CrossFit and how long have you been doing it? I was tricked into doing CrossFit way back in 2013! I was a long time member of a Boot Camp club - you know, your typical group class, usually outside, doing a variety of games and exercise in circuits. The most weight I had ever lifted were small dumbbells and kettlebells, and never really thought about heavy lifting. Then slowly, the coach of the Boot Camp Class started changing up the workouts. I specifically remember the first time we did a variation of ‘Cindy’. The coach said we were changing up the workout for the day and we would be doing only three movements for 20 minutes and we had to count all of our rounds. I remember thinking it was absurd…5 burpees + 10 pushups + 15 squats…for 20 minutes straight?! From there the classes started becoming more and more CrossFit-esque. The boot camp moved from outdoors to inside a brand new facility. Suddenly we were doing pull ups and lifting barbells. Once it was official, he told us that we were no longer Shark Bite Boot Camp Members, but 802 CrossFit Members! I was hesitant at first - CrossFit was not what I wanted to do! I wanted to keep doing Boot Camp! But I quickly realized how much fun CrossFit was. The workouts changed daily, I was learning new things, and I was improving quickly. Do you remember your first ever CrossFit workout? What were your thoughts after? My first ever ‘Official” CrossFit Workout was during the grand Opening of 802 CrossFit. I knew that I had been “doing CrossFit” for a few weeks at that point, but the very first workout was: Buy In: 1 Mile Run For Time: 21-15-9 Burpees + Overhead Lunges + (something else) Two things I remember about that workout:
When and why did you decide to become a coach? After that grand opening of 802 CrossFit in 2013, I was immediately hooked. I started seeing results so fast - not just in how I looked, but how I performed, and how I viewed myself. Almost immediately I knew that I wanted to be a CrossFit Coach, in particular I wanted to become a CrossFit Kids Coach! It wasn’t until I moved to Hanoi in 2017, and I really started getting serious about CrossFit that I got my level 1 and joined the coaching team at CFTH. What do you like about coaching? My number one favorite thing about coaching is seeing movements click for people. Perhaps it stems from my teaching background - I love watching the progression from not knowing how to do something - to doing it! Honestly, when I coach, it gives me an energy and an excitement that I don’t get from anything else. Even after a long day of teaching, coaching will almost always reinvigorate me. What advice do you have for people just getting started with CrossFit? Don’t let the ‘CrossFit’ Reputation intimidate you! CrossFit is NOT all clang and bang and men with giant muscles. CrossFit is quite literally for everyone. There is ALWAYS a way to scale a workout to make it accessible for you. I have been doing CrossFit for 10 years and have done it through every season of my life - from fit to unfit, healthy and even continued CrossFit while recovering from surgery. I would tell people to have an open mind, take things slow, listen to your coaches, and enjoy the ride! What is your favorite CrossFit Tay Ho moment? Oh this is hard, I have been around for a long time. I would say our Grand Opening Day 2.0 back in February 2020. The whole day was just a massive high. From our base of about 50 current members (at the time) coming in and cutting ribbons and celebrating with us. To the whole Hanoi Community (over 100 people) coming through for free classes. To the end of evening festivities - best party in Hanoi right in our box. A day I will never forget, for sure! What is a fun fact that would surprise us about you? Well, I already shared my fun fact about cycling across the USA. I would say another fun fact is that I love CrossFit Travel - meaning anywhere I go in the world I make sure I drop into a CrossFit box. As of April 2023 I have dropped into 39 boxes in 20 different countries! Katie's Official BioKatie is a food enthusiast, active traveler, and lover of all things fitness. She is an International School Teacher by day, CrossFit Coach and Social Media Connoisseur by night, and travels at every chance she gets. She hails from the East Coast of The USA, but has been living abroad for the last nine years. Katie brings a passion for fitness to the CrossFit Tay Ho community through her coaching and excitement for the sport. When she isn’t at school or at the gym, you can find her eating her way through Hanoi, researching where she is going to travel next, or making random lists on any paper she finds.
 WHAT IS THE CROSSFIT OPEN? In simple terms, the Open is an all inclusive competition that spans all corners of the globe. It is a true test of fitness spotlighting everything we love about CrossFit: Community, Hard Work, Progress, PB’s and Camaraderie. The road to the CrossFit Games starts with the worldwide Open, the largest participatory sporting event on Earth. During the three-week competition, one event is released online each Thursday, and athletes have four days to record and submit scores. Anyone from the age 14 years old can sign up and join in the first stage of the CrossFit Games season with special divisions for teenagers, 35+ age groups, and adaptive athletes. The Open allows hundreds of thousands of individual athletes to quantify their performance and rank themselves with peers. Think of it as everyone in the world belonging to the same CrossFit box for one day per week, and instead of recording your score on the whiteboard you do it on the CrossFit Games website! WHY SHOULD I JOIN?  If you’ve competed in the past, you know how rewarding the experience is. But if you’re new to the sport of CrossFit (or just need a little extra motivation), here are a few reasons why you should sign up for the 2023 CrossFit Open:
WHEN IS IT? The CrossFit Open lasts for three weeks. The workouts are announced on Thursday evening (USA time) so Friday morning Hanoi time. We will be completing these workouts during Friday Night Lights on the following dates:
HOW WILL IT WORK AT CFTH?  We will be completing the Open Workouts during Friday Night Lights. Every Friday night for the 3 weeks of the Open. The gym will be set up in a competition-style format and FNL athletes will complete the Open workout for that week in a series of heats, with judges, spectators and all! In addition to simply running the CrossFit Open workouts, we will have a friendly in-house competition. More details to follow on this in-house competition. HOW DO I SIGN UP?  Go to the CrossFit Games Website. Make sure you sign up under CrossFit Tay Ho as your Affiliate. Once you’ve finished registering, be sure to share it on social media or in our members group to show who has signed up and to give a nudge to those hesitating! DOES IT COST ANYTHING?CrossFit charges $20 to register for the CrossFit Open via the Games website. There is no additional fee for our In-House Competition. If you sign up before Feb 19th, you will get a $25 voucher for No Bull! You do not have to sign up on the Games Website if you don't want to, and you can still participate in our In House Competition. WHAT IF I CAN'T DO SOME OF THE MOVEMENTS/WEIGHTS? SHOULD I STILL REGISTER?Absolutely! This isn’t about what you can or can't do. It’s not about what other people in the gym can or can’t do. This experience is about YOU. We want you to push outside of your comfort zone and challenge yourself. Besides, who knows when you might get that first Double Under, HSPU, Pull Up, etc.? Also, CrossFit HQ does a great job of offering scaling options for each workout, so they do not have to be completed “Rx’d. I CAN'T MAKE IT ON FRIDAY NIGHTS, CAN I STILL PARTICIPATE? Yes! We know that Fridays won’t work for everyone. Our goal is to get as many people in on Friday nights as possible to support and inspire one another. However, if you can’t make Friday night, the scheduled and recommended make-up day/time will be Saturday, Sunday and Monday during Open Gym time. Remember, though, whenever you may choose to complete (or redo) the workout, it is YOUR responsibility to make sure someone will be available to judge you. No judge, no valid score. I HAVE A RESTRICTED MEMBERSHIP. WILL FNL COUNT TOWARD MY CLASSES?No, FNL will NOT count toward your 8visits/month! Remember, sign up before February 17! And even if you choose not to register, feel free to join in the fun and come on out to one or all of the Friday Night Lights events and cheer on your fellow CFTH athletes!
Check out this article from CrossFit HQ with more details on what the open is and why you should join!  On the last day of this month, we are excited to bring you our next Member Spotlight. You can typically find this CrossFit Tay Ho athlete in evening classes, always ready to attack any workout thrown at him. Say Hello to Youssef! Youssef has had an on and off start to his CrossFit journey, originally beginning back in France six years ago. After some moves to Japan and Vietnam, and a four year hiatus, he started again ten months ago and has no plans to stop! Youssef is a different person than the one who joined CFTH nearly a year ago. He has committed to himself, showed up daily, and even joined the Mission Nutrition Challenge. Because of these habits, he has had quite the transformation, which proves that hard work pays off! Youssef was nominated as a member feature because he embodies what it means to be a CFTH Athlete. He is open and inclusive, making both old and new members feel welcome and part of the community. He shows up consistently and has put in the work to get the results he wants. CrossFit Tay Ho has not only been beneficial to Youssef’s physical and mental wellness, but his social life as well. The box has been a place where he has gained close friendships and even found romance! In his own words… “CrossFit Tay Ho is a place where you push yourself outside your comfort zone, with great people from all over the world. It’s also the perfect way to end the day and take your mind off work.” Keep on reading to find out more about Youssef’s favorite parts of CFTH, what he loves about Hanoi, and a secret fact about his dancing past! Real Talk with YoussefAs an athlete you are a force to be reckoned with because… I never quit. You are working hard to become… Stronger than Bérenger! Hard to choose just one, but your favorite workout is… Angie. Because it’s all back to basics. CrossFit has made your life better, here is why… Because I met amazing people and we help each other achieve our goals. CFTH holds a special place in your heart because… Stepping inside the box is the best moment of the day. Pick your poison. Run, bike or row? If the run is with a 25 kg plate and the bike is an assault bike, then row.  What are some of your recent accomplishments/aha moments? Participating in Mission Nutrition Challenge for two months brought some much needed balance in my life. And reaching a 190 kg deadlift was not bad either! What is a goal you want to accomplish? I would like to improve bodyweight movements such a pistol squats as well as learning more complex gymnastic movements like butterfly pull ups and bar muscle ups. Favorite CFTH Moment? The West Lake Invitational brought lots of people from all over Vietnam together, the atmosphere was amazing. Any advice for someone just starting? Don’t try to be perfect from the start, but focus on small improvements every day. How has your health/fitness/mindset changed since starting CrossFit? I lost more than 23 kgs and tried to integrate more movement throughout my day, such as cycling and walking. Have you experienced any other unexpected changes after joining CrossFit? I met so many amazing friends, and also a wonderful partner who loves me almost as much as she loves CrossFit.  What do you do out there in the real world?
I am an architect and designer. What does a day in the life of Youssef look like, outside of being a CrossFitter? Playing football, enjoying good food with friends, and going on motorbike trips across Vietnam. What is your favorite thing to do in Hanoi (besides CrossFit)? Hunting down the best cold brew in the city. Favorite Hanoi Restaurant? Wow, big question. But, it’s Pizza Belga. What is a fun fact about you? I used to be a competitive hip hop dancer!  Our Member Spotlight is back, and we are excited to kick off the month of September with an athlete that personifies the values of CrossFit Tay Ho - say hello to Lucy! Lucy is a member who, day in and day out, is committed, shows integrity in all she does, is welcoming and inclusive, and is always striving to be a fitter, better, stronger version of herself. Lucy tends to jump into any class that she can - from early morning to late evening (all days of the week) - so chances are if you have been a member of CFTH for the last couple of years, you have met Lucy! If you haven’t you would recognize her by the smile that is always on her face and the dedication she brings to her training each day. Before writing the member spotlight each month, the coaches always have a chat about the member we are highlighting. For this month, every single coach had something they wanted to contribute about Lucy. Says a lot about who she is! Lucy joined CFTH in October of 2020 and hasn’t looked back since. She has competed in multiple throwdowns we have hosted, and even won the Scaled Division of the CFTH Invitational this past May. Her dedication to her training has been pivotal in the transformation she has made. Not just physically, we have seen Lucy’s confidence and excitement grow in all areas. She really is a shining example of what is possible when you commit to yourself. CrossFit Tay Ho has had an impact on Lucy and her time in Hanoi. In her own words: “CFTH is a space to de-stress, feel part of a super welcoming and supportive community and to challenge myself and achieve things I never thought I could!” Read on to find out how Lucy has changed over the last two years, her recent accomplishments (toes to bar - woo!), and advice she has for anyone starting their CrossFit journey. Real Talk with Lucy As an athlete, you are a force to be reckoned with because... I've come so far and I'm determined not to give up! You are working hard to strengthen and improve... Push-ups, Pull-ups and Running Ability Hard to choose just one, but what is your favorite workout and why... Saturday team WODS! They are a great way to get to know other members of the community and I always leave in a good mood. It might sound funny, but CrossFit has made your life better, here is why... As well as being stronger and healthier, CrossFit has really improved my self-belief and self-confidence. CFTH holds a special place in your heart because... It was my introduction to CrossFit and the community is so special and supportive. Pick your poison - Run, Bike or Row? Run!  How long have you been doing CrossFit/how long at CFTH? I joined CFTH in October 2020 and it's my first time doing CrossFit. I actually never knew what CrossFit was before that - I'd vaguely heard the name and assumed it was a gym class focused around the cross trainer, a bit like a spin class haha. Needless to say, the thought of that hadn't excited me much! What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I recently did my first ever toes-to-bar which was a huge achievement for me, that's honestly something I never thought I'd be able to do. What is one goal you want to accomplish in the next year? I want to do my first non-assisted pull up!  Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH) Definitely my team winning the scaled division at the CrossFit Invitational earlier this year. Any advice for someone just starting? Don't give up! It will get easier and you will start to see amazing progress so quickly. How has your health/fitness/mindset changed since starting CrossFit? CrossFit has actually changed me so much! Despite trying many times, I honestly could never get into fitness before I tried CrossFit and just thought I hated exercise and it wasn't for me. I'm so glad I gave it a try because I guess you just need to find the type of fitness that's right for you and I enjoy CrossFit so much more than anything I've tried in the past. I honestly never would have believed I'd be the type of person who genuinely enjoyed doing an 8am workout on a Saturday, or got up to do 5.30am WODs before work!  Hobbies, Talents and or Interests? What does a day in the life of Lucy look like outside of being a CrossFitter? At the moment I work at an international kindergarten here and in my free time I like to explore the city's restaurants and bars with my friends. In terms of hobbies, I love cooking, going on trips around Vietnam and I enjoy painting/drawing occasionally when I find the time. Favorite thing to do in Hanoi (outside of CrossFit)? I love a good pool day in Hanoi summer. Favorite Hanoi restaurant? It's so tough to pick just one! But up there would be: Pizza Belga, Pizza 4Ps, Cousins, El Loco and The Greek! Lucy embarks on a new journey soon, and will be sadly leaving Hanoi. Catch her while you can!  Everything You Need to Know About the CrossFit Open, Friday Night Lights, and Battle of the Sexes16/2/2022  The CrossFit Open 2022The 2022 CrossFit Games Open is upon us! The first workout, 22.1, will be announced (Hanoi time) on Friday 25/02 at 8am. You can watch the announcement live at the CrossFit Games Website. For all of the details on what to expect during the CrossFit Open, check out this blog post from a few weeks ago outlining what it is and why you should sign up. We are very excited for our in-house competition Battle of the Sexes! We will be hitting the Open workouts during Friday Night Lights and We. Are. Pumped! Keep reading to find out how Battle of the Sexes and Friday Night Lights will work. Friday Night Lights Friday Night Lights (FNL) will be a weekly event at CrossFit Tay Ho held each Friday during the three weeks of the CrossFit Open. The gym will be set up in a competition style format, and FNL athletes will complete the Open workout for that week in a series of heats. What are the Dates? Friday, February 25: 5:00 - ? Friday, March 4: 5:00 - ? Friday, March 11: 5:00 - ? How will Friday Night Lights Work? The workout will be released on Friday morning at 8am. Your coaches will then make a plan for how the box will be set up and schedule heats. Once this gets established, heat schedules will be sent to you via Facebook and email. Everyone needs to sign up for a heat (first come first serve). This will be your time to complete the workout. Please ensure you arrive to the box BEFORE your heat start time. All Friday evening classes will be cancelled for the three weeks of the Open, and you do NOT need to book into TeamUp for FNL. There will be various WOD briefings throughout the night. The first heat will start at 5:00pm and will continue for as many heats as needed for all athletes to go (will of course depend on how long the workout is). Once your workout is completed, your judge will give you your score card. If you have registered for The Open on the official CrossFit website you will need to submit your score through your online profile, this is to be done ASAP so validation is completed on time. Judges We will need judges the whole time! If you are someone that is comfortable and knowledgeable with all movements, we will likely be recruiting you to judge before or after your heat. In addition, if you feel like you want a little added education, you can take the CrossFit Judges Course. The cost is $10 on the CrossFit Games Website. What if I can't come on Friday Night? We want to encourage you to be here on Friday Nights. The competition energy with a crowd around you often pushes you to a place you have never been. Think PRs, new movements unlocked, and really pushing to your threshold. That being said, if you simply can't come on Friday nights, you can still complete the workout during open gym hours. It will just be your responsibility to find someone to judge you. All scores must be turned in by Sunday night at 8pm. The number one thing any CFTH athlete can do is come on Friday night and cheer! Hang out, judge, chat...just be there! We will have refreshments during the event, and afterward will designate a Tay Ho restaurant for post-WOD food and/or drinks. Even if you can only pop in for a short time, we encourage you to come check it out. Bring your family and friends as well! In addition, coaches may need some assistance in the morning (after the 9am class) setting up the gym for the night time event.  In conjunction with The Open, we will be running our in-house competition The Battle of the Sexes during these three weeks. This is a great way to build our community. The focus is on inclusion and celebration and less on competition (though there is a lot of that!).
Battle of the Sexes is for everyone! No matter your training age, limitations, injuries, time away...you can still help your team! We have got two teams - The Men vs. The Women. You have until Thursday, 24/02 to sign up for your Battle of the Sexes Team. Team Captains (Katie & Cormac) will be reaching out to you soon to build some momentum, plan outfits and get pumped! League Rules Here are the rules for Battle of the Sexes. Put simply, if you sign up you will earn points for every time you attend. There’s no pressure to attend all 3. Standard League Scoring:
Attendance Scoring:
End of Season Points At the end of The Open 2022, the following points will be awarded to those members deemed winner of each category. Each winner gains 15 points for their Team Overall Score:
Each week there will be a theme. Your Team Captain will organize with your team the week before on outfits. There is no limit! Matching costumes, wigs, makeup, etc. Remember each week, there will be points awarded for best dressed male and female athlete! The themes for The Open are... 22.1 → Vietnam Theme (represent our home of Vietnam) 22.2 → Drag Night (dress as the opposite gender) 22.3 → Team Choice  WHAT IS THE CROSSFIT OPEN? In simple terms, the Open is an all inclusive competition that spans all corners of the globe. It is a true test of fitness spotlighting everything we love about CrossFit: Community, Hard Work, Progress, PB’s and Camaraderie. The road to the CrossFit Games starts with the worldwide Open, the largest participatory sporting event on Earth. During the three-week competition, one event is released online each Thursday, and athletes have four days to record and submit scores. Anyone from the age 14 years old can sign up and join in the first stage of the CrossFit Games season with special divisions for teenagers, 35+ age groups, and adaptive athletes. The Open allows hundreds of thousands of individual athletes to quantify their performance and rank themselves with peers. Think of it as everyone in the world belonging to the same CrossFit box for one day per week, and instead of recording your score on the whiteboard you do it on the CrossFit Games website! WHY SHOULD I JOIN? If you’ve competed in the past, you know how rewarding the experience is. But if you’re new to the sport of CrossFit (or just need a little extra motivation), here are a few reasons why you should sign up for the 2021 CrossFit Open:
WHEN IS IT?
HOW WILL IT WORK AT CFTH  We will be completing the Open Workouts during Friday Night Lights. Every Friday night for the 3 weeks of the Open. The gym will be set up in a competition-style format and FNL athletes will complete the Open workout for that week in a series of heats, with judges, spectators and all! In addition to simply running the CrossFit Open workouts, we will have a friendly in-house competition - Battle of the Sexes. More details to follow on this in-house competition. HOW DO I SIGN UP?  Go to the CrossFit Games Website. Make sure you sign up under CrossFit Tay Ho as your Affiliate. Once you’ve finished registering, be sure to share it on social media or in our members group to show who has signed up and to give a nudge to those hesitating! DOES IT COST ANYTHING?CrossFit charges $20 to register for the CrossFit Open via the Games website. There is no additional fee for Friday Night Lights. WHAT IF I CAN'T DO SOME OF THE MOVEMENTS/WEIGHTS? SHOULD I STILL REGISTER?Absolutely! This isn’t about what you can or can't do. It’s not about what other people in the gym can or can’t do. This experience is about YOU. We want you to push outside of your comfort zone and challenge yourself. Besides, who knows when you might get that first Double Under, HSPU, Pull Up, etc.? Also, CrossFit HQ does a great job of offering scaling options for each workout, so they do not have to be completed “Rx’d.  I CAN'T MAKE IT ON FRIDAY NIGHTS, CAN I STILL PARTICIPATE?Yes! We know that Fridays won’t work for everyone. Our goal is to get as many people in on Friday nights as possible to support and inspire one another. However, if you can’t make Friday night, the scheduled and recommended make-up day/time will be Saturday, Sunday and Monday during Open Gym time. Remember, though, whenever you may choose to complete (or redo) the workout, it is YOUR responsibility to make sure someone will be available to judge you. No judge, no valid score. I HAVE A RESTRICTED MEMBERSHIP. WILL FNL COUNT TOWARD MY CLASSES?No, FNL will NOT count toward your 8visits/month!
Remember, sign up before February 22! And even if you choose not to register, feel free to join in the fun and come on out to one or all of the Friday Night Lights events and cheer on your fellow CFTH athletes! |
