 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!
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 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!  For our next member spotlight, and the first of 2022, we bring you a member who was a consistent presence in the 9am classes for the last 2.5 years. A member we have seen change significantly in all ways over her time with us. And a member we sadly had to say “So Long” to recently. Though she is no longer a current CrossFit Tay Ho Member, she will forever be a part of our community so let us learn a bit about Manjusha! Manjusha stepped off the plane in Hanoi on July 28, 2019, and showed up to her first trial WOD at CFTH on July 29th! She joined immediately and became a permanent fixture in the 9am class. Manjusha will be the first to tell you how CrossFit has become a big part of her daily routine. The new challenges it brings plus the camaraderie of the community is what kept her coming back. Manjusha comes from Bhutan, but left for work back in 2003 – and has been moving every 3-4 years since. She didn’t start CrossFit in Vietnam, though. She was inducted through the box in Tashkent, Uzbekistan… she was curious about CrossFit since her time living in the U.S a few years back, and with her running knees getting older, decided to go for a trial at her local box in Tashkent, and never quite looked back! Joining CrossFit Tay Ho had a massive effect on Manjusha. In her own words: “CrossFit Tay Ho was a big part of my introduction to Vietnam and is now an integral part of my daily routine. I love the camaraderie (thank you my 9am class!!); the sense of “belonging”; the new challenges it presents; the discipline; and the constant source of information which has helped me to navigate life in Vietnam. We are all from different walks of life, at different stages in our lives - but once inside the box, we share the same grit, pain and sweat presented by the WOD!” Real Talk with Manjusha
As an athlete, you are a force to be reckoned with because... I have the motivation to show up and be a good teammate. You are working hard to strengthen and improve… A positive mindset and physical resilience which benefits all aspects of my life. Hard to choose just one, but what is your favorite workout and why… Any chippers – it gives me a goal to achieve within a given time frame. CrossFit has made your life better, here is why… A better attitude; self-discipline; better communication; pursue goals : realistic planning and careful execution of my workouts; flexibility, acceptance of yourself and others; stronger mentally and physically and much more. CFTH holds a special place in your heart because: - My first introduction to Hanoi and Vietnam; - People who genuinely cheer for you and inspire you everyday; - Proud to be a transition member from the old to the new box; - Grateful for all those zoom lessons during lockdowns; - Blessed to have a community who check on you when you don’t show up for your 9am; - Thrilled to have met friends from all walks of life and from all over the world; - Sacred as I have met some people who will remain in my life forever. Pick your poison - Run, Bike or Row? Run  What are some of your recent accomplishments/aha moments? Learning how to row for calories! I was doing it wrong the whole time! Now I know to pull hard and release slowly. What is a goal you want to accomplish? Strict Pull-ups. I need to work on my overhead as well. Favorite CFTH Moment? Team Manic! The day I did the West Lake Throwdown with Nick. It was the first competition I ever did in my entire life (other than running). As a team, it was a lot of struggle and pressure in front of so many people. That was probably my proudest moment. Any advice for someone just starting? Don’t be intimidated by the 9am crew! Lindsey is the most friendly person every and she will take you right in!  What are some changes you have noticed in your life because of CrossFit? My fitness has been good since I have joined. I did the Song Doon Cave and didn’t struggle. Huge Mindset shifts - I am much more positive. I am self disciplined in terms of everything. I am confident with my body, which I never used to be. I never joined CrossFit because I wanted to look a certain way. I just needed a place to go and workout and have my own space. I enjoyed it, but it was never about my looks. But recently I feel more comfortable in my skin. What do you do out there in the real world? I am a mother, wife, a good friend, traveler, a music lover, and I love CrossFit. What are some of your hobbies and interests? I like to knit! During lockdown I knit three sweaters. I sent one all the way to Europe to my sister. What is your favorite thing to do in Hanoi? So much of my life in Hanoi has been in lockdown! I liked our family outings to the old quarter. Going to the Temple of Literature and having a nice coffee there. I also started walking recently and have enjoyed early morning walks around Tay Ho. What is something interesting about you? I have lived in 12 countries - Bhutan, India, England, Thailand, Cambodia, Laos, Afghanistan, Botswana, USA, Uzbekistan, Vietnam and now onto Ethiopia!   You might have first been introduced to Amber as she was standing atop the Podium at our 2020 Westlake Throwdown - but that was definitely not the last you saw of her. Amber joined CFTH in August 2020, and hasn't looked back since. Not only does she use CrossFit to help in her other athletic endeavors - running, triathlons, Gaelic Football - but she has truly jumped headfirst into the sport of CrossFit. Amber is someone who aspires to be better. Nothing is too daunting, no matter how big the challenge. She chooses what she wants to be able to do, and then starts working on it. Over the last year we have seen her work her way to doing handstand push ups and pull-ups! Her growth mindset and tenacity to meet her goals is just one of the many things we love about Amber. On top of being a hardworking, constantly improving athlete, Amber is simply a cool person to have as part of our community. She makes sure to check in with others, asking how their day went. You can always count on a smile, laugh, or little dance move mid-WOD. She has a positive energy that constantly shines both inside and outside the box. We are all thankful and lucky that Coach Cormac convinced her to become part of our community! Real Talk with Amber...As an athlete, you are a force to be reckoned with because… I am competitive by nature and I like to set high standards for myself. You are working hard to strengthen and improve… My mobility and squats. I recently did Rebecca’s mobility program and it has motivated me to continue. Hard to choose just one, but what is your favorite workout and why... Definitely any chipper because there’s always a variety of movements and I like having a set target to accomplish. CrossFit has made your life better, here is why… I have met some of the most inspiring and kindest people and it has taught me that my body and mind are capable of anything. CFTH holds a special place in your heart because.. Of the invaluable friendships I have made and how much it has allowed me to step outside of my comfort zone. Pick your poison - Run, Bike or Row... Definitely run  What does CrossFit Tay Ho mean to you? It is my home away from home as well as a safe space for all walks of life. I have gained the most incredible friends and it is a space where I can grow and push myself beyond my own limits. If I have had a bad day, I always walk out of the box feeling rejuvenated. How long have you been doing CrossFit/how long at CFTH? I started CrossFit in August 2020 thanks to Cormac for convincing me to try it out. What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I never thought I would be able to do a pull up, so when I did my first kipping pull up without a band I was beyond excited. Also, all the barbell moments have been a-ha moments because I never thought I would move past the training bar lol! Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH) It definitely has to be the Westlake Throwdown. I was still new to CrossFit at that stage but watching everyone do their thing was so inspiring and you could just feel all the love in the box with everyone supporting one another. Katie helped me find a partner a week before the Throwdown which was Ken and honestly I couldn’t have asked for a better partner. Any advice for someone just starting? Just try it out, it is not as scary as it may seem. Also be kind to yourself, there is always an alternative and you are more capable than you think. Never be afraid to ask questions because between the coaches and the other members you will always feel comfortable.  What does a day in the life of Amber look like outside of being a CrossFitter? Outside of the box I am a primary teacher, I also play Gaelic football and enjoy cycling on a Sunday with some of the other members. How long have you been living in Hanoi? I been living in Hanoi for 3 years. Favorite Hanoi restaurant? That is a tough one, I love trying out new food but I do love Hanoi Cider house or Bao Wow.   We have all been missing the walls of our beloved gym, what better way to eep CFTH in the forefront of your thoughts than to focus on some of our amazing members. For the month of September, we are introducing you to a face that is sure to be familiar to most of you - Sam! Sam learned about CrossFit from Coach Dee, and they trained together at their old gym. Sam would occasionally come to events we had at our previous location at 77 Xuan Dieu, but when the doors to CrossFit Tay Ho 2.0 opened, Sam jumped straight in! Sam LOVES CrossFit. He loves everything about it - the workouts, the community, the progress - and it shows. He steps foot into the gym each day and is literally never not smiling. He is the first to say hello to you, and he is always willing to lend a helping hand when something needs to get done. In the last 1.5 years of his CrossFit life, Sam has completed his first open and made it into the Saigon Throwdown - his first live competition. He describes the excitement he feels competing and watching others compete, and how he is so thankful to be part of our community. In Sam's own words: CrossFit TayHo is my second home. It is the place where I need to come everyday to balance my daily life, to recharge energy, and forget about all the daily life stress. I have met many interesting people since joining CrossFit TayHo, and I feel very lucky to be apart of this amazing community." Read on to find out what Sam has learned about himself, how he has grown closer to his friends, how CrossFit has helped his mindset in his job, and - surprise! - the fact that he is going to be a new dad any day now!  How long have you been doing Crossfit/ How long at CFTH? I started CrossFit at my old gym where I met Dee and Vu. Since then, we trained functional training at my old gym for 1 year. When CFTH opened the new box, I came for the workout trial and I immediately knew that this is where I belong. What was your very first class at CFTH like? I remember pulling a 20 kg dumbbell in my first class, and immediately Rico came and stopped me because he didn’t want me to get hurt. Even though, I already knew all movement of the first class, but the feeling and excitement of a CrossFit box is so much better comparing to cross functional training at my old gym. Everybody was so friendly and I loved everything about it. What are some of your recent accomplishments/ a-ha moments/ or something you have been proud of in the gym recently? One of my accomplishments of this year is to join the Throwdown in Saigon. It was my first live competition ever, and it was just so much fun. I had a chance of competing alongside Vu, one of my best friends, and other CFTH members and coaches. I felt very proud just to finish all events in that day, I will remember it forever. What are some goals you are working toward? My goal is just keep getting better little by little everyday. CrossFit is so interesting that there are so many things that we can work on. I just finished my first Open, and my goal is to be better than what I was last year in the next Open. Favorite movement/ WOD and why? There are a lot of movements and WODs that I like, so it is hard to pick one. I will pick double unders because it looks and sounds very cool and I really love WODS that have double under in it. Favorite CrossFit TayHo Moment? I will definitely pick Open week and I think a lot of people would agree with me. The atmosphere and energy of the box is just unreal. Everybody and family get together to try our best in the same workout. The Open workout is so tough, that it felt very satisfying just to finish it with the support from the whole community. Even if I did not do the workout, it was still a lot of fun just cheering and screaming for other member to do it. What is something positive CrossFit has taught you? CrossFit has taught me so many great things. Since joining CrossFit, I learned that I can achieve many great things and get unexpected results if I am willing to put in the work. Small and gradual changes will make big impact in the long run. Any advice for someone just starting? Just enjoy and trust the process! Try to become better everyday, and you will be surprised of how far you can achieve. How has your health/fitness/mindset changed since starting CrossFit? CrossFit has changed my life forever. It gives me so many positive things, great friends and healthy lifestyle. I can clearly see and feel the improvement of my health since joining CrossFit. I and my brother Be work out everyday because we just love CrossFit so much. Have your experienced any other completely unexpected changes after joining CrossFit? Since joining CrossFit, I have met many new friends who became very close friends because we all love CrossFit and training together. Our friendship gives us positive energy, feedback and support to do other things in our life. Besides,I am very proud to be a part of this amazing community where every members are very friendly, supportive and fun to work around.  What do you do out there in the real world? I am a businessman who sells office furniture and relax chairs. How long have you been in Hanoi? I was born in Hanoi! Hobbies, Talents and or Interest? What does a day in the life of Sam look like outside of being a CrossFitter? I love and watch a lot of other sports like soccer, boxing, MMAa and basketball. Outside of being a CrossFitter, I love discovering new home furniture designs. I just started to open a new furniture company about 6 months ago, and my day is all about selling chairs and finding new chair styles for our company. It is a very competitive business, but CrossFit has provided great health and mindset to keep doing what I do. Favorite thing in Hanoi? I love driving around Hanoi to see the streets. It gives me freedom and releases a lot of stress. Favorite Hanoi restaurant? My favorite Hanoi restaurant is Kali where you can enjoy Mediterranean foods on the sideline of West Lake. What is an fun fact that would surprise us about you? My baby girl is coming out in September, and I cannot wait to see her.   CrossFit Tay Ho Family - we miss you! It has been nearly four months since we had to close our doors, and not getting into our safe space has been difficult, to say the least. While we are counting down the days until we can be together again, we do love seeing all of you figuring out ways to stay healthy, fit, and sane while in lockdown. From using your kids as weights, joining our online WODs, getting home gyms set up, and posting the creative ways you are moving inside your homes - you are a community of people who are most prepared for the unknown and the unknowable. We are headed into week 6 of Directive 16, and the social distancing/lack of human interaction may be giving some of us cabin fever. Staying mentally and physically fit during quarantine/lockdown/isolation is important - and there are many ways to go about this. There are plenty of resources out there to help you combat issues that arise from being socially isolated. Staying physically active, mentally sharp, and emotionally connected are key to getting through this isolation period. A few things to remember:
sTAYHOme Wellness BingoAll of those ways to stay healthy sound great, and totally do-able! Then you find yourself sitting on your couch staring mindlessly at the TV. To combat that, we have created a little CFTH Lockdown Wellness Bingo Board. There are no prizes or awards given out for completing this BINGO board. It is simply something we hope to actively distract you from the monotony of staying at home. Something to structure your days around and keep you accountable for staying fit and healthy physically, mentally and emotionally. First things first, download/save this BINGO Board - keep it on your phone/computer or print it out and hang it on your fridge - and then make it work for you:
 Bingo Board ActivitiesGet 10,000 Steps in One Day
This needs to be completed over the course of one day. It does not need to be in one long go, but can be broken up into manage-able chunks! If you don’t have a device that counts your steps, here is a breakdown of how long it should take to walk 10,000 steps. → Low Intensity (slow walk/stroll) → 100-115 minutes → Moderate Intensity (City walking pace) → 90-100 minutes → High Intensity (Speed walking) → 70-90 minutes Go Electronics Free Turn off ALL electronics for at least THREE consecutive hours. No phone, no TV, no computer. The only exception is a kindle. Take a Yoga Class Here are some great options for free online yoga classes: Join a Live CFTH Online Zoom Class Daily Classes at 6am, 8am and 6:30pm on weekdays and 9am on weekends. Self - Care Do something that YOU consider to be self care. It can be anything that resets your mind, brings you joy, relaxes you, rejuvenates you, anything! Here are a few suggestions:
Journal Write in a physical journal, on your phone, or keep a journal on your computer/device. Spend time journaling while we are in lockdown. You might find that it is beneficial for your mental health and will become a new habit for you even out of this time! Here are some websites to help motivate you or inspire some journal entries: Take a Course/Class or Learn Something New What better way to spend your time than to learn something new! This can be anything - connected to your job, Vietnam or your interests! Make it fun/funny and then share a video with the rest of us! Here are some possibilities:
Planking Challenge No not the trend from 2010, the full body workout! Your challenge over the course of the day is to accumulate at least 30 minutes in the plank position. You could break this up however you want. One minute planks, 30 times...Two minute planks, 15 times… etc, etc. Burpee Challenge Complete 100 burpees for time. This is meant to be done in a row, NOT broken up over the course of the day. Challenge yourself to do it as fast as possible, then share your time on social media and challenge someone else! Meditate Accumulate at least 30 minutes of meditating over the course of lockdown(does not have to be in one day). This can be broken up however you want to break it up. You might find that meditating is a good way for coping with your time! Here are some resources for meditation: Start and Finish a book Being stuck at home is a great time to catch up on all that reading you have meant to do. Get a book exchange going! Finish a book and then pass it on. Mobilize We all always wish for more time in the day to mobilize - no excuses not to make this a habit now! A few options for mobility:
Every Hour on the Hour Challenge Choose a movement/activity or two and complete it every hour on the hour over the course of a day. Some examples:
Socialize Socialize in a safe and socially distanced way! Socializing during a lockdown looks different from “normal life”, but it is still possible. Here are a few suggestions on socializing during this time:
Be Creative Do something that sparks your inner creativity. You don’t have to be an artist to be creative, this can look a variety of ways. Check out this article on Unlocking Your Creativity During Lockdown for some ideas. Stimulate Your Mind Keep your brain as active as your body. This can be as simple as making a routine/schedule each morning and sticking to it or allowing yourself to have a “Brain Workout” each day. Some examples of ways to workout your brain are:
Bring Out Your Inner kid Do something that is totally fun and un-adult like:
Use the time at home to get your sleep on track. Aim for 7-9 hours a night, if possible. With more time at home, are you able to take a nap in the middle of day - if so, embrace it! Cook Something Healthy & New Get a little adventurous in the kitchen. With limited delivery, it is up to you to create exciting, healthy meals to have at home. Try out a new recipe or include a rarely used ingredient in your cooking. Whether you opt to use this Bingo Board or not, we hope you are all doing what needs to be done for your mental, physical and emotional health. Share with us on Instagram how you are getting on.  We are kicking off summer 2021 and our next Member Spotlight with a familiar face to anyone that has been part of CrossFit Tay Ho over the last seven years - that's right SEVEN years! Everyone, say Hello to Kim - the only OG CFTH Member left! Kim is living proof that slow and steady wins the race. We have watched her improve and progress in her fitness, skills and strength over the years. Kim does not get frustrated (at least not outwardly!). She knows what she is capable of, pushes herself to that limit, and methodically improves on it. Kim is an extremely coachable athlete. She has goals she wants to meet, and seeks out the assistance to achieve those goals. And it has proved time and time again, that strategy works for her! On top of her coach-a-bility, Kim is just a cool person. She is easy to talk to. She is friendly and supportive. She goes out of her way to make others feel included; whether that is sharing resources on something, or being the first to say hello. On top of it all, she has got a great family. A husband who is also a member of CFTH (Whats up, Ed?!), and a daughter who will be part of CFTH kids in the near future (Hello, Iris!). Read on to find out more about Kim, including what it used to be like going to CFTH on the 3rd floor of a building above a boxing gym, how she only competes against herself, and her love of craft beer. A lot has changed in Hanoi in the nine years Kim has been living here, but CFTH has been a consistent part of life in Hanoi for Kim. In her own words... "To me, CFTH is a refuge. It is a place where I can go for support but also focus on myself and goals. As a mother of a young one with a full-time job, I do not get a lot of opportunities to focus on myself at this stage in my life. So, it is nice to be able to do something for myself but also be within a community at the same time." How long have you been doing CrossFit/how long at CFTH? My very first CrossFit experiences were with CFTH. My good friend, Sarah, convinced me to join in 2014 when Loris was still operating the box - that's right. I've been a member for a loooong time. There have been some breaks during that time, one was to have a baby, but I've always come back. What was your very first class at CFTH like? My very first CFTH experience was a bit weird. We were in the original location off of Au Co and went through a boxing gym, up the stairs to the second (maybe third floor?) to CFTH. I remember being perplexed because we had to take our shoes off to enter the boxing gym, carry them up the stairs and put them back on once we reached the floor with CFTH. Then, I was so wiped out from my very first WOD, that I almost cried thinking about having to wrestle my shoes off to get out through the boxing gym only to have to put them BACK on for the drive home. I wore flip flops to the gym after that. What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I've recently gotten a strict pull-up, something I've had as a goal for a couple of years now. My a-ha moment is not recent, but I remember that it had a big effect on the way I approached the WODs. I think I finally figured out the difference in strategies/approaches to the sprint workouts as opposed to the heavy, more slow-going workouts. I also started paying more attention to what I could lift and how I could lift it so I could intentionally choose a weight and set a pace I could maintain throughout a wod. I've really started to focus on pace quite a lot in the past year. What are some goals you are working toward? I'd like to string together at least 3 strict pull-ups. I'd also like to be more comfortable without a plate underneath me for handstand push-ups. Favorite movement/WOD and why? I really enjoy any rig work. And, for some reason, kettlebell swings have always been my favorite - from the day I started in the original location. I love kettlebell swings! Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH) I think one of my favorite moments was at the Turtle Lake dinner when the members all got together to discuss and listen to Rico and Ashish's presentation about why they wanted to buy CFTH and what their plans were to grow CFTH. I really enjoyed the box when it was community-run, some of my closest friendships with CFTH members were during those days, but I also knew that having steady ownership of the box meant it would grow, improve, and the coaching would become more consistent - which meant the members would also grow and improve. There's a lot to be said for knowing what you're going to get when you walk into CFTH. I have set and met so many goals since the coaching has become consistent, so I guess I can say that consistency is something that I really value - especially when it comes to training. Something positive CrossFit has taught you? CrossFit has taught me anything is possible when a bunch of like-minded people get together in a gym and encourage each other to be their best. Any advice for someone just starting? No one's going to keep tabs on what you're lifting or not lifting, how fast or slow you're running, or how many bands you're using except for the coaches. Try not to be self-conscious and try not to compare yourself to others. Every person in the gym started where you're starting. CrossFit is about what you can do in a community. Every contribution makes the community unique and special. How has your health/fitness/mindset changed since starting CrossFit? I've never had a very competitive personality. I'm not as interested in competing with others as I am competing with myself. I really enjoy setting challenges and testing my body to see what it can do. I used to be a distance runner, but since the pollution has gotten markedly worse since I moved to Hanoi, I gave that up a long time ago. I missed the test that a 20km run can offer, but I find that CrossFit has been a valuable and rewarding substitute. It's nice to know what others are doing on the board, and it helps me to set goals for myself, but really, CrossFit has helped me better understand what my body is capable of. Turns out that it's capable of quite a lot, actually!  What do you do out there in the real world? I am a middle/high school English Acquisition teacher. I love to teach, but another important and rewarding part of my job is getting to work with teachers in other departments to support and coach them about including language support for their students during their regular lessons. As well, I've been promoted and will take the role as Head of the Language Acquisition Department next school year. (It's been a pretty exciting school year!) How long have you been in Hanoi? 9 years this August! Hobbies, Talents and or Interests? What does a day in the life of Kim look like outside of being a CrossFitter? I am an avid gardener and crochet when I have a chance. I also like to read. My biggest role is being a mom to a super active 4 year old, and I like to get her out of the house on bike rides or long walks around the neighborhood. We generally like to look for new "shortcuts" in the alleyways and collect sticks and leaves for our compost. Favorite thing to do in Hanoi (outside of CrossFit)? Walk Favorite Hanoi restaurant? I cannot say. There are too many. There was a tiny little Bun Bo Nam Bo place in an alleyway off of Dinh Liet street in the OQ, but it's been quite some time since I've been there. I'm not sure if Grandpa is still overseeing the operation anymore. I should go check in on that... What is a fun fact that would surprise us about you? I'm not sure. I think Ed might be able to answer this question better. I guess maybe that I looooove craft beer. |
