 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.
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 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.  OPEN WORKOUT 21.1OPEN WORKOUT 21.2OPEN WORKOUT 21.3 & 21.4 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. Everything You Need to Know About The CrossFit Open, Friday Night Lights & Continental Clash5/3/2021  The CrossFit Open 2021The 2021 CrossFit Games Open is upon us! The first workout, 21.1, will be announced (Hanoi time) on Friday 12/03 at 8am. You can watch the announcement live at the CrossFit Games Website. For all of the details on what to expect during the CrossFit Open, check out this blog post from a few weeks ago outlining what it is and why you should sign up. We are very excited for our in-house competition The Continental Clash! We will be hitting the Open workouts during Friday Night Lights and We. Are. Pumped! Keep reading to find out how the Continental Clash and Friday Night Lights will work. Friday Night Lights Friday Night Lights (FNL) will be a weekly event at CrossFit Tay Ho held each Friday during the three weeks of the CrossFit Open. The gym will be set up in a competition style format, and FNL athletes will complete the Open workout for that week in a series of heats. What are the dates?Friday, March 12: 5:00 - ? Friday, March 19: 5:00 - ? Friday, March 26: 5:00 - ? How will Friday Night Lights Work?The workout will be released on Friday morning at 8am. Your coaches will then make a plan for how the box will be set up and schedule heats. Once this gets established, heat schedules will be sent to you via Facebook and email. Everyone needs to sign up for a heat (first come first serve). This will be your time to complete the workout. Please ensure you arrive to the box BEFORE your heat start time. All Friday evening classes will be cancelled for the three weeks of the Open, and you do NOT need to book into TeamUp for FNL. There will be various WOD briefings throughout the night. The first heat will start at 5:00pm and will continue for as many heats as needed for all athletes to go (will of course depend on how long the workout is). Once your workout is completed, your judge will give you your score card. If you have registered for The Open on the official CrossFit website you will need to submit your score through your online profile, this is to be done ASAP so validation is completed on time. JudgesWe will need judges the whole time! If you are someone that is comfortable and knowledgeable with all movements, we will likely be recruiting you to judge before or after your heat. In addition, if you feel like you want a little added education, you can take the CrossFit Judges Course. The cost is $10 on the CrossFit Games Website. What if I can't come on Friday Night?We want to encourage you to be here on Friday Nights. The competition energy with a crowd around you often pushes you to a place you have never been. Think PRs, new movements unlocked, and really pushing to your threshold. That being said, if you simply can't come on Friday nights, you can still complete the workout during open gym hours. It will just be your responsibility to find someone to judge you. All scores must be turned in by Sunday night at 8pm (except on the final week, 21.3 must be completed by Saturday at 3pm -- in order to announce the winner at our celebration party). The number one thing any CFTH athlete can do is come on Friday night and cheer! Hang out, judge, chat...just be there! We will have refreshments during the event, and afterward will designate a Tay Ho restaurant for post-WOD food and/or drinks. Even if you can only pop in for a short time, we encourage you to come check it out. Bring your family and friends as well! In addition, coaches may need some assistance in the morning (after the 9am class) setting up the gym for the night time event.  In conjunction with The Open, we will be running our in-house competition The Continental Clash during these three weeks. This is a great way to build our community. The focus is on inclusion and celebration and less on competition (though there is a lot of that!). The Continental Clash is for everyone! No matter your training age, limitations, injuries, time away...you can still help your team! Your Continental Clash Teams are decided based on your home country. Team Europe, Team Americas, and Team Africa-Asia-Pacific. You have until Thursday, 11/03 to sign up for your Continental Clash Team. Team Captains (Katie, Rebecca, Dee) will be reaching out to you soon to build some momentum, plan outfits and get pumped! League RulesHere are the rules for The Continental Clash. Put simply, if you sign up you will earn points for every time you attend. There’s no pressure to attend all 3. Standard League Scoring:
Attendance Scoring:
Captain’s Chips: Captain’s are able to use 2 chips to affect the scores for the week during this league. Each chip may only be used once and must be declared on Thursday before 9pm. This is to be declared on the members page by the team captain. Ex. “Europe will use the F*ck You Chip for 21.1, the nominated athletes are Be and Tanya.”
End of Season Points At the end of The Open 2021, the following points will be awarded to those members deemed winner of each category. Each winner gains 15 points for their Team Overall Score:
Weekly ThemeEach week there will be a theme. Your Team Captain will organize with your team the week before on outfits. There is no limit! Matching costumes, wigs, makeup, etc. Remember each week, there will be points awarded for best dressed male and female athlete! The themes for The Open are... 21.1 → National Pride (dress in your home country colors) 21.2 → Icon /Idol Night (dress like your favorite icon or idol) 21.3 → Team Choice End of Open PartyOn Saturday, March 27 we will celebrate the end of the Open (and our one year anniversary) with a big party. We will announce the winners at this party!
 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!  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!  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 First Simply 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-hol Christmas 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 |
