Rob joined the CFTH family almost exactly two years ago and has been soaring with upward momentum every since. Rob is a quiet force at the box. In class, he puts his head down and grinds out the work each day - proving that when you work hard and consistently, you’ll get results. He got his first muscle-up in December 2018 and then proceeded to complete 24 of them in the same workout! Outside of the box, his Crossfit training proves useful for many of his other athletic endeavors like cycling and triathlon training. Rob switches things up going to early morning and evening classes, so chances are just about everyone has gotten to know him! Here is what CFTH means to him: “I joined Crossfit Tay Ho not long after arriving to Hanoi in September 2017. Having never done Crossfit before, it was certainly a steep learning curve! However the community at the box makes it the best place I’ve ever been to work out and it’s taught me to push myself more than I thought possible.” How long have you been doing Crossfit/how long at CFTH? Two years Favorite movement/WOD and why? My favourite movements would probably be deadlifts and pull ups so any WOD involving these I’m usually happy with! Something positive Crossfit has taught you? Any advice for someone just starting? If you’re just starting out, I would advise you to be patient with the workouts, as it can take a while for all the movements to become bedded-in, so give yourself time before you look to start increasing those weights and lowering times How long have you been in Hanoi? Since September 2017 Favorite thing to do in Hanoi (outside of Crossfit)? Outside of Crossfit I love going swimming and cycling in Hanoi, from March through to November the weather is perfect for it. Favorite thing to eat in Hanoi? My favourite Vietnamese food would have to be Bun Cha. There’s a great little place on To Noc Van that we go to at least twice a week.
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Audry arrived in Hanoi exactly one year ago and immediately hopped on board the Crossfit express. She was looking to get fit, and be part of a community and CFTH was the answer. Since August of 2018, Audry has done nothing but improve. She is fitter, stronger, and more confident in every movement. She also knows that it takes hard work to achieve results and she is not one to shy away from it. Here is what Audry has to say about Crossfit Tay Ho: “CFTH is more than a workout community, it's a family. We he have all of the love and (good) dysfunction that comes with any incredible family. We push each other, make each other laugh, but most importantly we are each others biggest cheerleaders-in and outside of the box. “ How long have you been doing Crossfit?
Almost one year! I started August 13th, 2018. Favorite movement/WOD and why? Snatch! It was one of the first movements that I got comfortable with enough to then give me more confidence to work at learning the more challenging movements. Something positive Crossfit has taught you? We are all more powerful than we believe-the limits we set for ourselves are temporary if we are willing to put in the work. Any advice for someone just starting? Be patient. The strength and muscle memory comes with time-it's up to you to manage your mental game first. How long have you been in Hanoi? Almost one year! Favorite thing to do in Hanoi (outside of Crossfit)? Enjoy an eggcellent (see what I did there) brunch at Maison de Tet. Favorite thing to eat in Hanoi? Spicy Pho Bay Over the past few months we have looked to focus on various max lifts. In this time, as a box, we have seen vast improvements across our Squats, Deadlifts and in our Olympic lifting 1 rep maxes.
Expect an increase in volume over the next cycle. Instead of focusing on individual movements, we are now focusing on our work capacity and our ability to move medium/heavy weight during workouts. We will be training various styles and durations and sessions will be challenging but a lot of fun. There is a lot of action packed into some of these sessions so please arrive on time or early to classes. Some days will be heavy loading to ensure we are hitting enough KG’s each week to maintain/improve strength. Scaling sensibly is key during these sessions and scaling weight to ensure you complete a workout is always preferred. We will also be working on our aerobic capacity by including some longer workouts and plenty of rowing and running. The aim here is to become more aware of our individual ability to hold a sustainable pace. This should help when it comes to The Open in October. In order to get the rowing machines into our programming we will sometimes be splitting classes into groups working on different things, so please stay focussed and listen to the coaching brief properly. Inclusive of a de-load week, we have de-load sessions built into our training week to ensure we are not overloading. These sessions should be scaled back proportionate to normal classes. If you are not usually scaling workouts to 50% of RX, during de-load sessions you will scale back 50% also. Otherwise you risk over-training which leads to exhaustion, soreness and increases risk of injury. Across the week, we will cover most if not all of the movements, met-cons and weightlifting required. There may sometimes be certain movements missing in a particular week, but we have included similar or transferable skills and across the cycle we have accounted for this. |