 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!
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 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!   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.   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.  For our next member spotlight, let us introduce you to Stefan. He is likely a familiar face to all, as he manages to come to the 5:30am classes, evening open gym, and weekend WODs! When Stefan arrived in Hanoi at the end of 2020, he made sure getting into CrossFit Tay Ho was a top priority. His work only had him in Hanoi for a short period of time, and as an experienced CrossFitter, he knew that our box would not only be a place for fitness and wellness, but a place for friendship and positive experiences. To say that Stefan has changed during his time at CFTH would be an understatement. One coach described it as a metamorphosis. We have seen Stefan change physically and mentally during his time with us. He is a fantastic example of an athlete who has committed to himself, puts in the work, and is reaping the benefits. Stefan is always willing to lend a helping hand. Volunteering his time to help with events, and donating delicious Carlsberg Beer for a variety of socials. Though only with us for a short time, he truly dove headfirst into our CFTH community, and we are thankful for the time he spent with us! He came with a plan for himself, to get better and stronger, and is leaving us with a lot more. In his own words, saying that CFTH is like his second home sounds like a cliché, but it is nevertheless still true. "When leaving home, especially in these times, it has been amazing to have a place to come, where everything is familiar, and is warm and welcoming. A place to make new friends and to get recommendations”  How long have you been doing Crossfit/how long at CFTH? I started doing CrossFit in the military back in 2009, back then it was mostly heavy lifting, working out with tire flip and sledgehammers. I have been a part of CFTH around 5.5 month What was your very first class at CFTH like? It was warm and welcoming, and felt familiar. One of the huge advantages in CF for me, when I'm traveling, is that everywhere I go, the workouts more or less are structured the same way, and therefore it feels familiar. What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I think my DU during the Open, and the consistency I have put in to get them. In the past, I have always avoided DU and hated them. Even though I´m not entirely there yet, I somehow have become pretty happy to see them in the workouts. And then Barbell Club. That has been a real eye opener for me. I have always been good at spotting other people's mistakes, and then do the same mistakes myself. For many years I relied on my upper body strength, and did not use any proper technique, until now, thanks to Rebecca. I have become confident in my footwork and in my jerks, and I´m pretty happy with that! What are some goals you are working toward? I still want to improve my barbell technique and my gymnastics. I hope that handstand walking and Bar Muscle Ups are possible in the near future. Favorite movement/WOD and why? Oh, there are so many! My all-time favorite WOD is Murph. First of all, it was the very first Hero WOD, and I really like that the CF community is honoring those heroes. Another reason is because of my military background. But mostly because it's an awesome workout… Favorite CrossFit Tay Ho moment? I think that would be The Open. So many happy people doing fitness together. A community that put in a lot of hours in planning costumes and competing. Coaches that were supportive and put in a lot of work to make it happen. That was, for me, an amazing experience. Something positive Crossfit has taught you? CrossFit has taught me to believe in the process. To not measure myself against others, but only against myself and my own performance. Any advice for someone just starting? CrossFit is for everyone, don’t compare yourself against people who have lifted weights for a long time. Have fun, and the results will come. Also, trust your coaches. How has your health/fitness/mindset changed since starting CrossFit? I think that overall I have become stronger in a more healthy way. For example, instead of focusing on isolated movements, it's more about functional movements. Have you experienced any other completely unexpected changes after joining CrossFit? (ie. new friends, “family”, the community, more self confidence, etc) After joining CrossFit outside the military, I did not expect that the community was such a huge part of it, that surprised me in a positive way. I saw some of the same values in the community, which I was used to in the service.  What do you do out there in the real world?
I work for Carlsberg, doing strategic changes and implementing ways of working. How long have you been in Hanoi? I have only been in Hanoi for 5,5 month. Hobbies, Talents and or Interests? What does a day in the life of Stefan look like outside of being a CrossFitter? Back home I spent a lot of time outdoors and hunting. And training my dog for hunting. In Vietnam, it's mostly work. Favorite thing to do in Hanoi (outside of Crossfit)? See cultural things and have a few beers Favorite Hanoi restaurant? Bao Wow and local street food What is a fun fact that would surprise us about you? I once took salsa lessons to impress a girl – and I don’t own a rhythm.  This month's Member Spotlight is a familiar face to all: Say hello to Tu! It doesn't matter if you are a morning person or an evening person, you have definitely seen Tu, as he is at the box multiple times a day! If we could describe Tu in one word, it would be consistent. He is at the gym day in and day out, and always with a big smile on his face. In the gym, Tu is calm and composed. He knows what he is capable of, and he scales his workouts appropriately to meet his goals. He isn't pressured to go heavier or complete something RX. He makes sure he is moving safely and correctly at all times. And it works! We have seen Tu get stronger and move more efficiently over the last six months he has been a member. Tu is goal oriented, and always trying to better himself. Not only does he put the work in, he is always reading about athletic performance and accomplishments, and how to meet his goals. On a personal note, Tu is a pleasure to have in the box. He is always ready to help out - putting away weights, and helping athletes get set up. Some coaches have even caught him tidying up the gym when no one else is around. Tu is quiet and humble. When we told him he was voted as the April Member Spotlight, he said he needed to get better at CrossFit before he could be featured. We politely disagreed, and think he is a fantastic example of an athlete who works hard for himself, and shows kindness and compassion for those around him. In Tu's own words: "CrossFit Tay Ho is like my second home" Tu's interview is short and sweet, but highlights exactly the kind of person Tu is: Goal-oriented with a community mindset. Read on to find out some of his favorite moments at CrossFit Tay Ho and how he feels about being part of this amazing community.  How long have you been doing CrossFit? I have been doing CrossFit at CrossFit Tay Ho for six months. What was your very first class like? I was so excited to join my first class. What are some of of your recent accomplishments? I'm so glad to be getting stronger. All of my skills are getting better. I am proud of it. What are some goals you are working toward? I am working on doing all of the skills of CrossFit. What is your favorite movement or WOD? I really like Hero WODs. It makes me build my strength and become more brave. What is your favorite CrossFit Tay Ho moment? After every single WOD, the way everyone cheers and gives each other a high five. What is something positive CrossFit has taught you? CrossFit helps me improve myself everyday. How has your health/fitness/mindset changed since starting CrossFit? My strength has gotten better and my mind is more flexible. Have you experienced any other unexpected changes after joining CrossFit? I have made new friends.  What do you do out there in the real world?
I am a fencing athlete. I work for the Vietnam National Team. How long have you been in Hanoi? I have been living in Hanoi for 20 years. What are some hobbies/talents and interests? I like watching movies and reading books to learn, and exploring new things and places. What is your favorite thing to do in Hanoi (outside of CrossFit)? I like to eat street food.  Say hello to this month's member spotlight - Holly Carmichael. Holly is a dedicated 5:30am-er, though she does a good job of getting to evening Barbell Clubs and Weekend WODs, so chances are...you have seen her around the box! But if you don't know her, you need to meet her. Holly joined CrossFit Tay Ho at the beginning of 2020, and hasn't looked back since. She is game for just about anything, and jumps in head first to any and all fitness challenges - running, biking, swimming - you name it! Holly is goal-oriented, and has spent this last year at CFTH making incredible gains in her fitness and nutrition. She joined Rico's Mission Nutrition where she not only saw fitness gains, but an improved sense of self. And she works 1-1 with Rebecca to work on her other fitness goals. Holly is a genuine good soul. She is happy and caring and friendly and motivated. She is proud of her own success and growth, but even more proud of the success and growth of others. When asked about what her most a-ha moments in CrossFit have been, she goes on to list the accomplishments of other members and friends! Holly is a force to be reckoned with, both inside and outside the gym. We love that CrossFit Tay Ho has been a place where she has been able to grow and improve as an athlete, and we know she is only going to continue her upward trajectory. Read on to find out what CrossFit Tay Ho means to Holly and to learn a bit more about her. In her own words... CrossFit Tay Ho is a place you can go to completely switch off from any worries. As soon as you step into the box, there is an immediate sense of warmth and positive energy. You always leave feeling energized, even after a busy day at work. CrossFit Tay Ho has become like a ‘second home’, where I am part of a supportive, motivating community. " What was your very first class at CFTH like? My very first experience of CrossFit was at the Grand Opening on 8th February 2020. My first taste of CrossFit was kettlebell swings and box jumps. I remember thinking how high the box was! The energy on that morning was great and everyone was so welcoming. The following week I signed up for the essentials course! What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? It would have to be my progress in my pull ups. After setting myself the goal of being able to do a strict pull up and a kipping pull up, I have recently been able to achieve these goals with the help of Coach Rebecca! I also recently completed Rico’s Mission Nutrition challenge and I am proud of everyone who also took part in this, as we all worked hard to make changes and achieve things, we didn’t think were possible. I am also proud of my best friend Emily for making it to triple figures and deadlifting 100kg! What are some goals you are working toward? I am continuing to work on my gymnastics skills with Coach Rebecca. I want to be able to do a continuous set of kipping pull ups and try and improve my strict strength and do more than 2 reps of a strict pull up without a band! I am also working on my handstand push ups. After completing the 8week Mission Nutrition challenge, I am now working on continuing to implement the things I learnt and make it part of my lifestyle. Favorite movement/WOD and why? I really like the Chipper workouts! I get great satisfaction ticking or crossing each part of the workout off and making it to the end! The Saturday team WODs are great fun too. Apart from that, I am really enjoying all the gymnastics movements I am learning to do and having been nervous about how high the box was one year ago, I now love box jumps! Rico told us that his favourite open workout was 11.2 and that was a good one! Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH) It would have to be the West Lake Throwdown, as it was my first experience of a CrossFit competition. The energy in the room was electric and the support that everyone gave each other was amazing. After the Throwdown, I felt very proud to be part of such as supportive community. Something positive CrossFit has taught you? CrossFit has taught me that anything is possible if you put your mind to it. Any advice for someone just starting? Don’t be nervous, as everyone is so friendly and welcoming as soon as you walk through the door. Attend classes regularly to find your routine, in terms of which class times work for you. Ask questions if you need to, as all the coaches are incredibly supportive and want to help you on your journey of getting fitter and stronger. How has your health/fitness/mindset changed since starting CrossFit? My overall fitness has improved since joining CrossFit one year ago and I am noticing the positive impact that CrossFit has on other areas, for example my running speed has improved this year. The 8week Mission Nutrition Challenge has had a positive impact on my health and well-being, as I have now become more nutritionally aware. I feel more motivated in different aspects of my life and my self-confidence has definitely improved since joining CrossFit. What do you do out there in the real world?
I am a teacher and I work at the British International School. How long have you been in Hanoi? I have been living in Hanoi for almost 2 years now! Favorite thing to do in Hanoi (outside of CrossFit)? When I am not in the box, I like to visit the many cafes that Hanoi has to offer and enjoy a coffee or 2! Also, eating all the delicious food that Hanoi has to offer! Favorite Hanoi restaurant? Oooooo this is a tough one, as I love ALL food! One of my favourites is Bao Wow, I have recently got into the baoless bowls and they are tasty! If I was going to pick street food, there is beef pho place on Truc Bach island that serves up a delicious, steaming bowl of pho! What is a fun fact that would surprise us about you? During the Summer of July 2020, I cycled on my trusty Triban bicycle a whopping 2168km from Hanoi to Ho Chi Minh. This included scaling the challenging Hai Van Pass!  For this month's member spotlight, we introduce you all to Matt! Matt is a 5:30am warrior - showing up day after day in the early morning hours to get his training in. If we could pick one word to describe Matt, it would be consistent. Since joining in late 2020, Matt has shown up, done the work, and committed to himself. The functional fitness aspect of CrossFit is paying off for Matt's everyday life. He is takes what he does in the box and transfers those skills to other areas - marathons, trail races, and a a leg of a triathlon. We love seeing his fitness move interchangeably from the gym and into his "real life". Matt's spotlight is an uplifting read. He really highlights the positive changes he has experienced since joining CrossFit, not just physically but mentally as well. Read on to find out more about Matt's physical and mental progress, who at the box has inspired him, and his cheeky (literally) bike ride around London. I've jumped around several gyms over the years and always stopped after a while out of boredom. CFTH is the perfect storm of great workouts, constant variation, very knowledgeable coaches and a hugely supportive community."  How long have you been doing CrossFit/how long at CFTH? About 5 months. I actually went to a trial class a couple of years ago in the old box but it didn't click for some reason. Mayo told me about the new box and that he was enjoying it, so I just booked to go straight into the Essentials sessions and get started. What was your very first class at CFTH like? It involved 40 pullups. Not being able to do a pullup, I had some reservations about that. Then I got my foot stuck in the bands and flipped over backwards…Lewis managed to fish me out. Everyone was very friendly and welcoming to new faces which is not something you see at other gyms. What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? With burpees I'm now not getting as destroyed as I was before, so hopefully those have clicked! (Don't give me more burpees though please!) I also lost 6kg in short order and improved all sorts of fitness and body measurements with Rico's 'Mission Nutrition Challenge' program which I highly recommend. . What are some goals you are working toward? I'm happy to keep making steady progress. I've signed up for some of the trail runs and my first 21k, the Danang half ironman (I'm the swimmer in a relay team), some longer bike rides. The 'functional fitness' aspect of CrossFit is great - I can enjoy all these activities without being too worried now. Favorite movement/WOD and why? I just like turning up not knowing what the WOD will be and having to grind it out. I'm enjoying getting better at a lot of exercises that I've never done before like gymnastics movements and barbell work. Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH)? The weigh-in and fit test after 8 weeks of MNC was cool. Also, the 5:30am crew is really good fun to work out with. Something positive CrossFit has taught you? Good things will happen if you keep turning up and doing the work. Any advice for someone just starting? Go as often as you can to learn the techniques and get your cardio up sooner. How has your health/fitness/mindset changed since starting CrossFit? I think it's completely changed; rather than a chore it's now something I look forward to. And it’s a positive feedback loop; the progress and results motivate you to keep going further. Have you experienced any other completely unexpected changes after joining CrossFit? Yes. Now most of my clothes are too big for me! Try buying clothes my size in Hanoi…..  Now for a little bit about Matt outside of the box...
What do you do out there in the real world? I manage Savills in north & central Vietnam; we work on all types of property developments from office towers, to industrial parks or resorts - as a consultant, agent and property manager. Savills is a UK public listed company and has been here since 1995, and now has around 2,000 employees in Vietnam. How long have you been in Hanoi? Since 2004; mostly in Hanoi apart from a couple of years in Danang. Hobbies, Talents and or Interests? What does a day in the life of Matt like outside of being a CrossFitter? My workday is very varied, so with that, a business with my wife (Tannin Wine Bars), & two kids it can get full-on. That’s why you normally only see me at the 5:30am CrossFit sessions or at the weekend! In the evening I'm ready for either the sofa or one of the wine bars! Favorite thing to do in Hanoi (outside of CrossFit)? I got into cycling a couple of years ago and have enjoyed exploring weekend and overnight rides outside of Hanoi. Holly & Emily have inspired me from their full length of Vietnam cycle, and got me thinking about a long adventure for myself. So I'm planning some ideas for that at the moment. Favorite Hanoi restaurant? We are really lucky in Hanoi I think for lots of great food options. I'm biased for Tannin Wine Bar! We have one on Hang Vai in the Old Quarter, and one on Dao Tan street near Lotte. I love Korean BBQ - Gojumong in Lotte is a regular Sunday lunch spot. What is a fun fact that would surprise us about you? I once cycled naked around central London… it wasn't just me - there were about 3,000 other people on a protest ride. I was just on a stag party though :) Maybe that's why I like cycling now! |
