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, Hardwork, 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 - The Continental Clash. 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 March 10th! 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!
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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! Heta, Heta, Heta, Where do we even begin? It has been one "whooooooooooooping" good year for this lady, and it's no coincidence that Heta is our final Member Spotlight of 2020. Heta stepped into our Xuan Dieu basement in September 2019, and since day one has embraced all senses of CrossFit Tay Ho. She encompasses everything our community stands for: commitment, integrity, community, and growth, to name a few. Heta jumped in headfirst from the minute she graduated her Essentials Course. Showing up consistently and with a can-do attitude. Just a few months later she won the Spirit Award during the CrossFit Open for the member who showed the most enthusiasm, optimism, encouragement, and support for our community. Over the course of 2020 she has gone above and beyond turning up to the WOD floor. Week after week. Barbell Club to Bamboo Club to Barbell Club. Heta puts in the work and it shows. From assisting in clearing out the basement, judging qualifiers & Throwdowns, rallying the Tay Ho army, and of course cheering through it all. Her work ethic and intrigue for the sport has grown exponentially, and Heta continues to be a force in the box. On top of her tenacity and the love of the sport, Heta is motivating, supportive, and friendly to everyone who steps through our doors. We asked a few members to describe her, and the same answers were given repeatedly: "Energizer Bunny" "Consistent" "Positive" "Encouraging" Those words perfectly sum up Heta. We are so thankful to have her be a part of the CFTH community. Read on to find out more about Heta both inside and outside the box. Here is what CrossFit Tay Ho means to Heta: It's just as much about exercise - getting stronger and fitter - as well as social engagement with some amazing people. What was your very first class at CFTH like? In the end of essentials course we had some wall ball-mayhem, which probably kicked off my love-hate relationship with WB’s. There were a couple workouts in the beginning that had me questioning why on earth had I joined but I do remember feeling welcomed and encouraged by everyone around so it kept me going. What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? There've been so many greats lately and I'm so proud of everyone at the box. Manjusha is getting so strong, Lana, Lewis and Darrell hitting their deadlifts, Sophie and Holly getting their pullups, Emma and Sabrina are killing it, seeing Sam and Vu and Lindsey and Carrie and rest of the teams crush it in the qualifiers.. What are some goals you are working toward? Gymnastics - trying to work hard on my handstands and pullups. I just don't understand kipping pullups and which direction I'm supposed to move on the rig but Im sure it'll click soon. Vietnam Team Throwdown (thanks again Tra) also gave me a good idea what I need to work on. So pretty much getting better at thrusters and wall balls.. Im trying to focus on mindset as well. Confidence and grit! Favorite movement/WOD and why? It's probably a cliche, but barbell and dumbbell cycling is always fun. I mean who doesn't love a heavy barbell? DT is always a favourite! Favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH) All the competitions from this year - Vietnam Summer Throwdown, Westlake Throwdown and Vietnam Team Throwdown. The adrenaline rush you get once the clock starts and everyone is cheering around is truly something - both for the athletes and spectators. The 2020 Open also had a big impact on me. I had only started a few weeks before the open kicked off and it was just something completely new and exciting. Something positive Crossfit has taught you? Resilience. Any advice for someone just starting? Scaling for the win! Everything can be scaled and everyone starts with their own level and capability and each score is celebrated the same. Giving yourself time is the key. If you just put in the work, you are guaranteed to see a jump in your skills and stamina. I do also recommend barbell club to everyone. It really helps build a good foundation for lifts and those skills immediately translate to the workouts. How has your health/fitness/mindset changed since starting CrossFit? I just love the functionality of it - its more about what your body can do, not what it looks like How long have you been in Hanoi? A little over 3 years. Favorite thing to do in Hanoi (outside of CrossFit)? Overeating in the many restaurants of Hanoi. Pool hangouts during the hot Summer months. Westlake Mini Golf. We also recently tried axe throwing at VietAxe which was super fun! Favorite Hanoi Restaurant? Since it got chilly, definitely Pho Ly Quoc Su (either the OG or on Dao Tan). Bao Wow is always a good shout as well as wings at the Moose & Roo Smokehouse. What is a fun fact that would surprise us about you? Don't know if it counts but one of the reasons why I love the ski erg is that we really used to ski to school when we were kids. The holidays are here, and with them come a lot of things: Mulled wine and eggnog. Milk and cookies for Santa. The 12 bia hois of Christmas. The holidays are fun and exciting and filled with joy, but they can also be stressful and leave us forgetting to take care of ourselves. This year, in particular, has been tough. From lockdowns and quarantines and life as we know it being thrown out the window, 2020 has been nothing short of challenging. But, December is here and we are full throttle into the holiday season! There is absolutely no harm in indulging during this time of year. Life is all about balance. And the truth is, the holidays can be enjoyed without undoing a year's worth of progress. At the end of 2019, Coach Rebecca wrote a blog post on making good choices during the holidays - including exercise and mindset. Check out that post here: This year, we have Coach Rico dishing out some specific advice focused around his area of expertise - nutrition. On top of being the Head Coach and Co-Owner of CrossFit Tay Ho, Rico also runs Mission-Nutrition. A collaborative nutrition coaching approach which aims to help you become more aware of your own tendencies, tolerances, and preferences. The goal of Mission-Nutrition is to educate and inspire clients and to work together to overcome challenges and to achieve their own personal definition of success. With his nutrition knowledge in hand, Coach Rico dishes out three ‘Holiday Hacks’ to get you through those celebration dinners: Holiday Hack #1: Eat slowly and mindfully. Stop when you’re “satisfied” instead of “stuffed”. This strategy helps you avoid overeating for two main reasons: Fullness-lag: It takes 15-20 min for your digestive system to let your brain know that you’re satisfied and for the brain to send out signals to stop eating. Slowing down a meal prevents you bypassing this chemical and hormonal signalling and therefore prevents you overeating. Smaller Portions without trying: Eating slowly helps you to eat less. Ideal if you’re trying to lose or maintain weight. After all, nobody wants to undo all their hard work from 2020 by overeating in the last 3 weeks of the year. So instead of stuffing down and rushing through the roasties and pigs in blankets this Christmas, take your time, enjoy the company of your friends and family at the table and feel better for it! Holiday Hack #2: Pick Protein FirstSimply put, Protein takes longer to digest and also helps you feel fuller for longer. So load the plate with Turkey, Ham and Eggs before then adding your vegetables and finally finish off with some cheese. That should stave off your hunger and make the chocolates, chips and dips easier to refuse. Holiday Hack #3: Alco-ho-ho-holChristmas Parties and New Year Drinks seem to start in November and End in January. All of this beer, wine and fizz will almost certainly leave you in a huge caloric surplus - especially given that you’re probably eating more than usual as well. During this 2 or 3 week period it’s possible to consume 1000’s of extra calories almost without realizing. This will wreak havoc with your goals of maintaining or losing weight. Remember the actual holidays are only 24 hours each so treat it that way. Implement these hacks this holiday season to ensure that you kick off 2021 fitter, better and stronger. More about Mission-NutritionOffering both 1-on-1 mentorship and group challenges, we aim to provide a foundation of knowledge and principals that clients can apple to their lifestyle in order to chase their goals of weight loss, body re-composition and improved physical performance. Contact them to book a consultation or recommend us to a friend in need: hello@mission-nutrition.net This month all eyes are on Victor. A dedicated member who puts in the work both inside and outside the box. Victor came to Hanoi one year ago, and credits CrossFit Tay Ho for not only keeping him sane in 2020, but helping him become both mentally and physically stronger. Victor has not been doing CrossFit for long but very quickly decided he wanted to commit to his training and wellbeing. He’s been training with consistency and alongside this, he has committed to his nutrition. The progress he has made has inspired us and shown a lot of us what is truly possible when you make a commitment to yourself. Keep up the good work Victor... We see you! Since becoming a member of CrossFit Tay Ho, Victor has been uncovering the fittest, best, and strongest version of himself mentally, physically and emotionally. Read on to find out more about Victor and his life both inside and outside the box. CFTH means Community. I would never have imagined meeting such a group of amazing, dedicated, strong and kind individuals." How long have you been doing Crossfit/how long at CFTH? I've been doing Crossfit for almost a year -- all with CFTH since I started in December 2019 What was your very first class at CFTH like? My first class had wall balls and I remember thinking, "What the hell have I gotten myself into?" Other than that, everyone was so welcoming! What are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I lost a lot of the COVID-19 lockdown + stress weight I gained since moving to Hanoi and I recently beat my front squat and push press PBs. I realized how much stronger I've gotten since I started CFTH and I honestly could not have made all this progress without the support from coaches, members, and the CFTH family. What are some goals you are working toward? I'm working towards being able to do a proper handstand and consistent double-unders, and trying to get my mile to under 8 minutes. What is something positive CrossFit has taught you? I'm a fairly competitive person but very self-motivated, which can be an odd combination of personality traits at times. CrossFit has taught me that it's not about being the best, it's about being better than you previously were. Any advice for someone just starting? When I was living in Washington DC, I would walk past a CrossFit gym everyday on the way to work and I was so intimidated. My advice to someone just starting is to keep at it. They've already made one of the hardest steps by just walking into the box and doing a trial or signing up as a member. How has your health/fitness/mindset changed since starting CrossFit? My overall fitness has definitely improved. I feel more motivated overall and CrossFit has helped a lot in dealing with 2020 mentally/emotionally. What do you do out there in the real world?
Isn't CrossFit the real world? (just kidding). I'm a Program Manager for an American consulting firm under a government contract. My day-to-day is mostly focused on strategic communications. How long have you been in Hanoi? I've been in Hanoi full time for 11 months (since December 2019) but I've been flying in and out for work here since 2018. Favorite thing to do in Hanoi (outside of CrossFit)? My favorite thing to do in Hanoi (outside of CrossFit) is taking my dog on a long walk and finding a nice coffee shop to sit down and just chill. Favorite Hanoi restaurant? This is a tough one! There are so many good restaurants so this would depend on my mood but my go-to places are Bao Wow, Los Fuegos, and for Italian (i.e. carbs) -- Dragoncello for great food and wine. Last month we hosted the first ever West Lake Throwdown in our new space. We have thrown various mini competitions over the years - from Goodbye Events to Themed Throwdowns and Continental Clashes. We wanted this first competition at 34 Dang Thai Mai to take the cake. And that it did! Twenty-six teams, in three divisions, took on five events over the course of the day. The box was packed with athletes, judges and spectators and the energy in the space was electric! Tears were shed, laughs were had, and hard work was put in. Big congrats to everyone who competed - we are so thankful for such an incredible community. All of the professional photos and videos are now here in one space for your viewing pleasure! TEAM PHOTOSEVENT 1 - WHIPLASHTwo Rounds - You Go/I Go 50 Double/Single Unders 20 Box Jump/Step Obers Then 30 Synchronized Squats EVENT 2 - FLASHBANGAMRAP - 6 minutes 9 Partner Deadlifts 6 Synchronized Bar Facing Burpees EVENT 3 - LIFT-OFFEMOM 8 1 Rep Max Clean and Jerk POST WOD PAINIn the pain cave! ALL THE LOVECheers, high-fives, and hugs all around. WLTD HIGHLIGHT VIDEOWhen the topic of the next Member Spotlight came up in the CrossFit Tay Ho Coaches meeting, Tanya's name was very quickly put forward as a member to feature. And all six coaches agreed unanimously that Tanya deserved to be highlighted! Tanya joined CFTH in March of last year, totally brand new to CrossFit. She struggled with the foundations early on and was a bit nervous in the box because of it. Just squatting slightly was challenging for Tanya. However, she was determined to put the work in, and that she did. She is now doing all of the right things - working on her mobility in and out of the box, asking questions, and making sure her form and technique is improving before adding any weight. Every coach agreed that the progress seen in Tanya is nothing short of amazing. Even better, Tanya is an excellent human. She is coachable, she is happy, she is thoughtful and kind, and genuinely fun to work out next to and coach. After multiple failed attempts at different gyms, joining CrossFit Tay Ho was one of the best fitness decisions Tanya has made. In her own words... CFTH, for me, is a place where I know I will come out feeling better than I did going in. After a long day at work it’s hard to find the motivation to head down for a workout (especially because I’m a 7pm gal) but from the second you walk into the box you are surrounded with so much energy and positivity that you are buzzed to start the workout." Find out more about Tanya and her life both inside and outside the box! TANYA AND CROSSFITWhat are some of your recent accomplishments/a-ha moments/or something you have been proud of in the gym recently? I remember in one of my first classes I was learning how to do a clean and jerk. I struggled to even lift the bar! Fast forward to the Throwdown and I hit a new PB, which I never thought would be possible! What is your favorite movement/WOD and why? I have to say that I do enjoy a good handstand hold. I spent most of the lockdown practising getting up against a wall in my apartment. Now, the next step is getting away from the wall lol! What is your favorite CrossFit Tay Ho moment (doesn’t have to be during a class, just any favorite moment at CFTH)? My favourite moment/day in CFTH to date definitely had to be “The West Lake Throwdown”. I never imagined myself even enjoying going to the gym and working out never mind competing in a competition in front of so many people! I was so nervous in the days leading up to it, but once I started I felt so comfortable with the support and comradery of the other competitors and onlookers on that day. Any advice for someone just starting? My main advice to someone just starting would be to just have patience with yourself. It can be very frustrating at the beginning when you aren’t able to do certain movements or finish a workout but you will surprise yourself at how quick you start to progress. SOME NON-CROSSFIT QUESTIONS, JUST FOR FUN!How long have you been in Hanoi?
I moved to Ha Noi in September, 2018. So I have just passed the 2 year mark. What are some of your Hobbies, Talents and or Interests? What does a day in the life of Tanya look like outside of being a CrossFitter? When I'm not in the box, I'm an avid Gaelic football player (for those who don't know what that is you should YouTube it!). GAA is also a great community and always welcoming to everyone who wants to join and play another sport! Favorite Hanoi restaurant? Bao Wow, 100%. Our August Member feature is the funny, hard working, and consistent Minju. Minju embarked on her CrossFit journey with us well over a year ago, and continues to add an energetic dynamic to our Tay Ho family. She may seem quiet and reserved when you first meet her, but once you get to know Minju, her vibrant personality shines.We can always count on Minju to add a humorous comment, point out the obvious, and joke around with everyone (especially the coaches). On top of being an enjoyable person to be around, Minju works hard. When she sets her mind to something, she follows through. Recently tackling a battle with double unders that she is working on (and succeeding) conquering. Minju shows up daily, always gives 100% and is happy doing it. Here is what CrossFit Tay Ho means to Minju: “Sounds weird but CFTH is a place where I can finally relax after a long busy day. Especially when having a horrible day, feeling low or too exhausted to even breath, all I can think is getting sweaty with my 7pm crew. Sometimes I show up with a miserable face but I ALWAYS leave with a smile on my face! - Well except when Coach Rico is at the door.. lol” How long have you been doing CrossFit/how long at CFTH? CrossFit Tayho is my first box (Lucky you CFTH) and it has been a year and a half! Favorite movement/WOD and why? Double unders!!!! Took me a year to have ONE double under and now I don't know how to do single unders.. ;) Something positive CrossFit has taught you? I wasn't sure but now it is safe to say that you will always survive from workout.. Also you can see yourself getting stronger, not only physically but also mentally. Any advice for someone just starting? It does take time to learn new skills, so don't push yourself too hard but also do not limit yourself!! The first few months, I always had excuses before even trying - I am too small for this or I had a knee injury etc. It put me off trying new skills for a long time, which I LOVE now. It is good to be conscious if you are new or had injury, but why not just try it out and see how you feel?! How long have you been in Hanoi? Been in this lovely city a year and a half. Favorite thing to do in Hanoi (outside of CrossFit)? Finding new outdoor cafes to read...... well more like to zone out Favorite thing to eat in Hanoi? My favourite resto in Hanoi is a crab noodle place called Quán Út Còi Bánh Canh Ghẹ near Hoan Kiem. And Jackon's is my go-to steakhouse, you should try their Beef wellington!! Atom stepped into our basement box on Xuan Dieu a little over a year ago, signed up immediately, and our community has never been the same. Atom is like a human firework, and his energy is contagious. If you ever enter the gym unmotivated, you can be sure that once you see Atom going HAM, you’re going to switch it on as well. Atom always makes sure to say hello to everyone - and chances are everyone knows him because of it! He is kind and and thoughtful and never steps foot into the gym without a smile on his face. Atom LOVES CrossFit. It has been amazing to see him grow as an athlete, improve his technique, gain confidence in workouts, and genuinely live and breathe CrossFit. Atom has started challenging himself even more by signing up for competitions around Asia (you'll learn in his interview that he wants to compete until he is 100!). Atom works hard, brings the 'IT" factor to our box, and is an extremely valued member of our community. We love that he goes on a pre-WOD run nearly every day, and incorporates sweet ninja moves and dances into his workouts. keep reading to find out what CrossFit means to Atom: I am super proud to be a member of CFTH. Crossfit has become one of my daily routines, like sleeping and eating…. CFTH has become a valuable place after my home and work. Crossfit is the life blood (tonic, energizer) of my life. My goal is to compete until the 100 years division of CrossFit, Maybe I can beat Mat Fraser then? How long have you been doing Crossfit/how long at CFTH? It has been a little over a year and a half since I started CrossFit. I started CrossFit at CFTH, and I am still the One Clubman of CFTH. At that time, when I was on the Xuan Dieu St., I came across the street and accidentally heard it, and when I saw it, I felt a strong impression and immediately registered. During my first WOD, I tasted the new world and immediately fell into CrossFit. One of the best things I have done in my life. Favorite movement / WOD and why? I love all CrossFit movements and WODs. Because of that, I have to do every WOD. Among them, I like WODs with long-time and bare body workouts like Angie, Barbara, Cindy, Murph, Forrest, Clovo. However, in the future, I would like to try WODs with a metallic smell like The Seven and The Don. Surely, I seem to be greedy for all WODs - I can’t wait for new WODs! And, besides box WODs, Dear CFTH, Please continue to make to new WODs like pool WOD, river WOD, sea WOD, mountain WOD, sky WOD... What is something positive Crossfit has taught you? If we really work hard at CrossFit, will we have time to think negatively? I want to ask that. Every day, I feel a great sense of achievement as I finish the big and small, easy or hard WODs. CrossFit is a personal record game, but it is a great attraction to be an exercise that encourages and can be enjoyed with many people. I think CrossFit can be said to be the common language of human sport. It seems to have the charm of making weak people strong and strong people soft. Any advice for someone just starting CrossFit? It is a sport that most people can do if you adjust the difficulty level that suits you. First, find out exactly your physical abilities and age. If possible, it would be better to carry out WODs while improving basic fitness and mobility with a long-term plan. Warm-up for 15 minutes before exercise and cool-down for 15 minutes after exercise to increase your exercise vitality and to prevent injury and recover from fatigue. Lastly, I'd like to say not just to do CrossFit, but to enjoy and trust yourself. How long have you been in Hanoi? I’ve been in Vietnam for 23 years, I have lived in Hanoi, Ho Chi Minh, Danang, Hue... Vietnam is my second country, Hanoi is my second hometown. Favorite thing to do in Hanoi? (outside of Crossfit) I am happy to go to the market and cook for family, even though the dish is tasteless.^^ I like to ride bikes with my lovely daughters around Tay Ho Lake, every trip we try to find different ways to go. Also playing football every Sunday is one of my enjoyments, and it is a pleasure to hang out with Korean close friends who live in Hanoi. Favorite thing to eat in Hanoi? Recently I started to be a Pesco-Vegetarian. I’m addicted to finding vegetarian cuisine, go to a restaurant, or cook at home. All the UU DAM CHAY restaurant's in Vietnam and Western vegetarian cuisine are my most favorite dishes. With international travel likely staying closed for awhile, those of us in Vietnam are lucky to be able to travel domestically. And what a place we have to discover! A captivating history, stunning landscapes, delectable food, and good-natured people. Take your pick of destinations as well - beaches, mountains, cities, forests, caves - Vietnam has everything you need for a vacation filled with adventure. Active vacations are good for you in more ways than you think. Reduced stress, better sleep, and strengthened family bonds are just a few extra reasons to consider an active vacation (here are some more). Simply put, active vacations do your body good! They open your eyes and mind and body to a new experience, while fully experiencing a culture/environment/etc. Plus you are out in nature, burning off all the calories you are eating and drinking, and hopefully connecting with the destination in a deeper way. If you are looking to turn your Vietnam vacation into an active adventure, here are 11 ideas for an active vacation in Vietnam. CYCLE THE HA GIANG LOOPIt could possibly be one of the most beautiful places in all of Vietnam, Ha Giang borders China to the north and is a very common motorbike loop for intrepid travelers. Those looking to amp up their holiday with some exercise might consider cycling this route. It’s an excellent spot to cycle through the spectacular scenery- lush jungles, immense limestone mountains, forested hills, massive peaks and canyons - all picture perfect. There are many tour companies that will guide you on this cycle loop, or you can tackle it on your own. Use some of these resources to plan your cycling trip in Vietnam. Cycling Vietnam Vietnam Coracle - Ha Giang Loop KAYAK IN HALONG BAYThe landscape of Halong Bay makes it an excellent location for some paddling. The best way to do some kayaking in Halong Bay is by getting yourself on a Halong Bay Cruise. These one or two night trips typically provide kayaking gear and opportunities to get out in the water. There are also heavy restrictions on where you can kayak, so it is best to go with a company that knows the permitted areas. Check out this very detailed guide on the different places you can go kayaking in Halong Bay, as well as places to stop, companies to use, and things you may need. HIKE MT.FANSIPAN There are lots of opportunities for hiking around Vietnam, from small climbs to big treks. If you want to check hiking the highest mountain in Vietnam off your to-do list, then add Mt.Fansipan to your itinerary. At 3,134 meters, the climb up should take about 6-8 hours. There are a few different routes you can take, and it is now do-able in one day as you’re able to take the Cable Car down (or up!). This article from the Vietnam Coracle gives very detailed descriptions on what to do and what to expect when hiking this mountain. GO SAND BOARDING IN MUI NEKnown for its giant sand dunes, and dry climate - Mui Ne is an adventure seekers prime vacation spot. The sand dunes are beautiful to look at, but also provide exciting adventures. There are lots of people around the dunes renting out “sand boards” or plastic sheets/mats that you can use to slide down. If you opt to go on a sunrise or sunset tour of Mui Ne, one of the stops will likely be the Red Sand Dunes where you can do some sand boarding. It is also possible to get to the dunes on your own and give it a go! Here is an article on Culture Trip with some details on tours and how to get to the dunes on your own. TRY CANYONING IN DALATWith it’s cooler climate higher up in the mountains, Dalat is the perfect weekend getaway from for some active adventures. Hiking, swimming, biking or white water rafting are just a few of the active adventures you can get into. The most popular activity is canyoning - a mix of hiking, rappelling down rocks, sliding down rapids, and swimming in water holes. There are lots of companies offering tours, so do some research and pick a reputable one. The canyoning tours will consist of hiking to various waterfalls, rappelling down them, swimming in the water, and riding the rapids. For those of you that regularly hit WODs at CrossFit Tay Ho, this ultimate adventure activity in Dalat will put your fitness to the test! Check out a detailed description of what to expect with this article: Canyoning in Dalat - What it is Really Like SCUBA DIVE IN NHA TRANGIt is not one of the top scuba destinations in the world, but Vietnam is rising the ranks when it comes to underwater travel. Since most locals and expats are staying put in the borders of the country for the time being, if scuba diving is something you fancy - you can do it here in Vietnam, and Nha Trang is the hub. Nha Trang is home to over 20 dive operators and will cater to all certification, ability and experience levels. The waters of Nha Trang are calm, friendly and warm. And though you won't see the most awe-inspiring marine life, you will be able to do some cool cavern swim throughs as well as have some run-ins with moray eels and lionfish! Read a bit more on scuba diving in Nha Trang: DEEP WATER SOLO IN CAT BAIt is one thing to kayak past the giant limestone karsts of Ha Long Bay, it’s another experience to physically pull yourself up the rock formations. Cat Ba is one of the top places in South East Asia to tackle some deep water soloing. In case you aren’t familiar, deep water soloing is a kind of rock climbing that takes place over water. You don’t use any gear and, and have the safety of the water below to fall/jump back into when you can’t go any further.. Cat Ba Climbing is the go-to source for all things rock climbing in the area. They will get you set up with a guide (highly recommended), and show you the safe and developed routes to climb. Check out Cat Ba Climbing for group trips and guides SNORKEL IN THE CON DAO ISLANDSIt might not seem like it while you’re in the middle of it (because it's so fun!), but snorkeling is absolutely an active adventure. You can snorkel all along the coast of Vietnam, with the southern islands of the country offering some quality underwater viewing. The waters around the Con Dao Islands are warm all year, making it an ideal place for snorkeling. The best part is that the reefs are quite healthy and unaffected from the bombings and chemicals during the war. You can join a tour, or head to one of the popular beaches and do some snorkeling straight from the beach. Check out some more detailed information on snorkeling the Con Dao Islands here KITE SURF IN MUI NEWith rock-free waters and some of the best wind conditions in SouthEast Asia, Mui Ne is a top destination for kitesurfing in all of Asia. In fact, for the last two years it has been the host of the Asian Kite Tour Competition where people from all over Asia come to compete in kitesurfing. There are tons of schools offering lessons and rentals along the beach. With the main beach in Mui Ne being the most ideal for beginner kite surfers. Check out the Ultimate Mui Ne Kitesurfing Guide to help you plan out this active vacation. GO CAVING IN PHONG NHA-KE NATIONAL PARKA UNESCO World Heritage site, the cave systems of Phong Nha-Ke National Park are filled with underground rivers, karsts, forests, and some of the worlds oldest caves. It is an up and coming top adventure destination in Vietnam, with the main draw being camping and exploring the caves. Of the 500+ caves in the park, only 30 are accessible to travelers (for conservation and safety reasons). The caves range in size and depth and different companies offer different options for tours. It is also possible to explore some of the smaller caves without a guide. Oxtail Adventures are the go-to source for trips and guides, check out their Guide on Phong Nha Travel. PADDLEBOARD IN PHU QUOCThe water is calm, flat and crystal clear, and with light winds and warm temperatures most of the year, Phu Quoc is a sweet spot to do some SUPing (Stand Up Paddleboarding). Besides being a fantastic workout in itself, paddle boarding through the early morning or evening sunrises/sunsets is a fun and relaxing activity to do solo or with others. Check in with your hotel for possible SUP rentals/instructors.
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