 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.
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 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  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 VIDEO When 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 LOOP It 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 BAY The 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 NE Known 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 DALAT With 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 TRANG It 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 BA It 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 ISLANDS It 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 NE With 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 PARK A 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 QUOC The 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.
 With the competition calendar for the rest of 2020 looking threadbare. The three CrossFit boxes in Vietnam have come together to plan and execute a Summer Throwdown. The point of this throwdown is purely for fun and some friendly competition amongst CrossFitters in Vietnam. We are testing the limits of the Tay Ho, Thao Dien and Q7 communities! An exciting part of this competition (since it is purely for fun) is that there is no pressure. This means that lots of people who maybe wouldn’t sign up for a competition in another setting, are getting involved! We want to highlight some of the athletes that are jumping on board with this summer throwdown. These 7 athletes are from all over the world, but are all connected through the Vietnam CrossFit world. The biggest consensus across all athletes and all boxes, is that the best thing about CrossFit in Vietnam are our individual communities. The Thao Dien, Q7 and Tay Ho communities are strong, inclusive, supportive and fun, and reading through the experiences and stories of these athletes proves that! Let's meet some of the athletes competing this summer! Hes - CrossFit Thao Dien  Hes is a member of CrossFit Thao Dien and originally hails from Hong Kong. He has been living in Vietnam for one year and eight months, and he has been doing CrossFit for 5 years. Why are you participating in the Vietnam Summer Throwdown? Peer pressure! Aside from that, it's a good way to push my limit. I was going to skip workout one because I injured my hand two days before, but one morning I woke up and thought: “Why don't I give it a try?!” (PSA here do listen to what your body tells you, don't harm yourself!). I think competition is intimidating sometimes but it is also a great opportunity to go beyond what your mind says. And it's deeply satisfying when I do that. If you could program one of the WODs for the throwdown what would it be? It would probably be a variation of Cindy. It's my favourite WOD. What do you love about CrossFit Thao Dien? I love the people! I go to work five days per week, but I go to the box often 6 days a week, so I see the CFTD members more often than anyone here. Besides working out, we often have different social events to hang out together so it's definitely more than just a place to work out for me. Michael - CrossFit Tay Ho Michael is originally from Vietnam and has been part of the CrossFit Tay Ho Community for about a year now. He started going to the gym in 2018 at Elite Fitness, and his definition of Fitness was all about old-school bodybuilding. He was inspired to try out CrossFit from Dee who was a member of CFTH. According to Michael, “Dee’s training was just different, I wondered what this weirdo was doing with all these jumping ropes, animal walks, rowing, etc”. Once he joined he just fell in love with the sport, the box and the community.. Why are you participating in the Vietnam Summer Throwdown? I have never competed in any CrossFit competitions before, so Vietnam Summer Throwdown is obviously a Big “Yes”! Hopefully, there will be more events and competitions here in Vietnam. I have a big hope for CrossFit growing to a new phenomenon in the country. I am just happy to be a part of Tay Ho! If you could program one of the WODs for the Throwdown, what would it be? I love the surprise aspect of CrossFit, that makes it so interesting and challenging. However, I would love doing more barbells, I will pick “Grace” and “Isabel”. What do you love about CrossFit Tay Ho? Honestly, I love everything about Tay Ho. But above all, it is professional in coaching and training CrossFit, supported by an amazing community with members from so many different cultures, races and colors. CrossFit Tay Ho is the first place I want to be after a working day, I am truly myself at the box. Anh - CrossFit Q7 Anh, a member of CrossFit Q7, is Vietnamese, but was born and raised in Bavaria, Germany. She has now been living in Vietnam for 14 years. She started her CrossFit journey back in 2015. Why are you participating in the Vietnam Summer Throwdown? To test my abilities that I’ve learned during classes and push myself under pressure. To see how I stand against myself and other competitors, and see where I need to improve. Participating in this competition also helps to motivate myself to train more with a target in mind. And what I’ve learned through Crossfit and with signing up for a competition “you don't need to be great to start, but start to be great!”. If you could program one event for the Throwdown, what would it be? An obstacle course style event. What do you love about CrossFit Q7? It’s a great facility / playground filled with diverse members who are happy that Q7 is a place where people really come to train and improve themselves (especially all kind of body types and backgrounds) instead of coming to the gym for selfies and look around like other typical commercial gyms. Bosco - CrossFit Thao Dien Bosco came to Vietnam from Sydney, Australia. He moved to HCMC in February 2019 and started doing CrossFit in March 2019! Why are you participating in the Vietnam Summer Throwdown? Just to have a go! I’ve never participated in any kind of CrossFit competition before so there’s always a first! If you could program one event for the Throwdown, what would it be? AMRAP 12min time cap 20 wall balls 10 burpees 200m run What do you love about CrossFit Thao Dien? The thing I love most about CF Thao Dien are the people. There’s a real supportive community and a genuineness in how everyone is welcome to rock up, have a go and try their best! Manjusha - CrossFit Tay Ho Manjusha comes from Bhutan, but left for work back in 2003 – and has been moving every 3-4 years since. Her husband is Australian – and they share their annual holiday time between their two countries. Manjusha and her family came to Vietnam almost a year ago now. In fact,they landed in Hanoi on July 28,2019 and she was at CrossFit Tay Ho on July 29,2019 for her first 9 am class - talk about dedication! She didn’t start CrossFit in Vietnam, though. This is almost her third year of CrossFit. 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! Why are you participating in the Vietnam Summer Throwdown? Don’t ask - I’m totally scaled down - but I did it for solidarity and to express my commitment :) I’ve had a few setbacks this year with injury and sickness. I was a little disappointed for not being able to progress as much as I wanted to over the last few months. The Summer Throwdown was a good chance to start with a clean slate and use this as a new benchmark. Plus I mentioned it to my boys, and they insisted that I give it a go and so I am trying.... I want them to be proud of me for being brave and challenging myself! If you could program one event for the Throwdown, what would it be? Maybe a combination of Deadlift - box jumps - kettlebell swings. What is something(s) that you love about CrossFit Tay Ho? Cross 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! The CrossFit WoD has even become a family dinner-table conversation and is now an inspiration for my boys who are as keen as I am!! Did I mention how awesome all our coaches are… They are so encouraging, positive and patient – I have sincere gratitude for their support during the COVID19 lockdown - their zoom classes brought some sanity to my life then! Emily - CrossFit Q7 Emily hails from from the UK and has been living in Saigon for six years! She started CrossFit for the first time at Saigon Sports Club about two years ago. Why are you participating in the Vietnam Summer Throwdown? I’m participating because I like the challenge. I’m not particularly strong but I like to push myself to try things. I also like that I can do the workouts with friends and we can show so much support for one another. If you could program one event for the Throwdown, what would it be? The workouts are covered so I’d add in a social event! What is something(s) that you love about CrossFit Q7? I love the variety of training but most of all I love the community. I have made solid friends who are supportive and encouraging both in and out of the workouts. The coaches are fantastic and are also some of my closest friends now. Belsy - CrossFit Thao Dien Belsy, an athlete from CrossFit Thao Dien, is from Hong Kong originally and grew up in England. She has been in Vietnam for 4 months and started CrossFit a year ago in Chiang Mai!
Why are you participating in the Vietnam Summer Throwdown? I love the atmosphere when everyone is doing the same workout with judges. Really motivating. If you could program one event for the Throwdown, what would it be? I saw a YouTube video where they had athletes from CF, Olympics lifting, power lifting and body building competing in those domains, I think it will be really fun to do that, for example have members learn body building poses lol! What is something(s) that you love about CrossFit Thao Dien? The members here are great, very friendly and diverse. The coaches are very knowledgeable and helpful! I also really like the mobility classes!  Picture this. It’s a whopping 38 degrees outside, but feels like 48. You’re living in Hanoi and not going anywhere this summer. Sweat drips down your back the second your step outside. The “breeze” from driving your motorbike cooks your skin as you zoom around the city. There is no reprieve from the sun and heat and humidity that infiltrates Hanoi in the summer months. You feel like you’ve been submerged in a hot pot. We’ve heard all of the complaints before: “It’s too hot!” “I’m so sweaty!” “It’s so uncomfortable out here!” “I can’t wait until it cools down!” But it is a way of life here in ‘Nam. Rather than complain the summer days away, embrace the heat and sweat and try out these different ways to beat the heat in Hanoi. EAT REFRESHING FOODSYou may hear different ideas of what food you’re supposed to eat during the hot summer months. Some may say that downing a hot bowl of soup is actually good for cooling you down. While others will argue that the best way to cool down is with a big ol’ glass of ice water. Whichever side you are when it comes to cooling down, check out this interesting article on How to Eat to Stay Cool, it gives some science and culture behind what some Vietnamese consider the “best foods to eat” to cool down. If you just want a refreshing bite that tastes delicious here are some options: Eat a Smoothie Bowl from La Studio We talked about La Studio in our post on the best places for a healthy meal in Tay Ho, so it’s no surprise that they are making it onto our list again. For no more than 65,000VND get yourself a refreshing, filling, and healthy smoothie bowl from this Hanoi cafe. They’ve got four different choices for smoothie bowls, all topped with fruit, coconut, and homemade granola. Our go to choice → Choco Banana Smoothie Bowl. Grab a Coconut Jelly From the Cafes Along West Lake As you drive along West Lake, you may or may not have been tempted to stop at one of the many cafes. Sipping a cold coconut is refreshing enough, but coconut jelly takes it to another level. Thạch dừa is basically jello inside a coconut. We don’t know the full details on how it is made (you can find lots of recipes online), but somehow the coconut water inside a fresh coconut is combined with some other ingredients to make this tasty treat. Try it for yourself! Cool Off with Ice Cream from L’Oasis Gelato Any ice cream treat will do in hot weather, but the numbers are out and it seems like L’Oasis Gelato is a favorite for those living in Hanoi. Described as a hidden gem of a place with lots of fresh and changing flavors of gelato - check this out for your next ice cream fix. Indulge in Kem Xoi (Ice Cream and Sticky Rice) A delicious combination of sticky rice and (typically) coconut ice cream - if kem xoi doesn’t cool you down on a hot day in Hanoi, it will at least make your stomach happy. The flavors, smells and textures of this summer treat perfectly compliment each other. Creamy ice cream + chewy sticky rice + crunchy coconut flakes = Perfect Combination. Take a Summer Street Food Tour From puddings to ice creams to salads, take a tour around the local stalls of Hanoi street food. Footprint Travel has put together two different articles on the best summer street foods of Hanoi and where to find them. Must Try Summer Street Food Part 1 Must Try Summer Street Food Part 2 STAY HYDRATED WITH REVITALIZING BEVERAGESAn ice cold beer may taste great in the heat of summer, but it won’t do you much good (other than have you craving more beer). Better yet, choose one of these refreshing drinks to beat the heat AND keep you energized, hydrated and healthy. Ice cold Coconut (Dừa Tươi) Coconut water is tasty and refreshing, especially when it comes straight from a freshly cracked coconut. Even better are the health benefits you get from drinking coconut water. It is a good source of nutrients and antioxidants, and can help against a variety of ailments. What is really beneficial about drinking coconut water in the Hanoi heat is restoring hydration and replenishing electrolytes lost during exercise and excessive sweating. For those of us living in Hanoi, adding a coconut into your regular routine is a delicious AND smart choice! Check out this article on the benefits of adding coconut water into your diet. Lime Soda (Nuoc Chanh) A do-it-yourself kind of drink, lime soda is equal parts refreshing, fizzy, and fun. Typically you will get served a glass of ice with sugar and lime juice. It is up to you to add the soda water. Sometimes you are given the limes to squeeze yourself. For the healthiest version, ask for "không đường" (no sugar) or "ít đường" (a little sugar). If you're wondering how drinking lime juice would benefit you, there are actually quite a lot of health benefits you can read in this article: 12 Health Benefits of Drinking Lime Water Sugarcane Juice (Nước Mía) You’ve seen the stalks of sugar cane and squashing machines around the streets of Hanoi, and perhaps wondered what what going with them. Sugar cane stalks are run through a machine to squeeze out the delicious liquid from the pulp. A calamansi is often added for some extra flavor. Served over ice, this drink is sweet and refreshing. It's also another beverage that provides health benefits. Here is an article on how drinking sugarcane juice benefits you. Fruit Smoothie (Sinh Tố) You should have no trouble finding a fruit smoothie along the streets of Hanoi. Just about every cafe and restaurant will serve you one. Dragon fruit, mango, avocado are popular smoothie choices. For the healthiest version, ask for one without condensed milk. GO FOR A SWIMJumping into a pool is probably one of the quickest ways to cool off. There are various pools in Hanoi that are good for different reasons - lap swimming, day drinking, taking Instagram photos. Do a search on any of the Hanoi Facebook Groups and you will be sure to get a lot of opinions on the best pools around the city. Here are some of the pools that come up most frequently. Dang Thai Mai Pool Located just a bit past CrossFit Tay Ho, this is a decent and cheap option for a pool in Hanoi. Not much of an ambiance, but it is a large pool good for swimming laps and chilling with friends. There is a cover over a good portion of the pool so you are able to get out of the sun a bit. Typically crowded with locals and expats. Thong Loi Pool This is an old favorite in Tay Ho. Thong Loi pool looks over West Lake. There is a large grassy area and a good amount of lounge chairs. The pool is medium sized and typically crowded with foreigners. Trill Rooftop Cafe This is a fancy rooftop pool in Cầu Giấy It is excellent for views over the city and a fun ambiance. The pool is on the 26th floor and costs 120,000 for guests. Hotel Pools Most hotel pools in Hanoi will let you in to use their facilities. The prices are higher than the local pools, but they also (usually) offer nicer facilities and quieter atmospheres. Some of our favorites are The Sheraton Pool, Peridot, and Daewoo. Ho Tay Water Park Maybe you have no desire to just lay in a pool to stay cool - go check out the Ho Tay Water Park. The water park has slides, pools, and a lazy river that will definitely keep you cool and entertained on a hot Hanoi day. ASK FRIENDS FOR ADVICEEating and drinking refreshing things and hitting up pools are classic ways to stay cool, whether you live in Hanoi or not. We wanted to get more specific when it came to beating the heat, so we asked people in the community who have been living in Hanoi for some time to tell us their tips and tricks to staying cool. Go to the Veggie Cooler Rooms in the Grocery StoresPlan your shopping trip just after a workout or during the hottest part of the day, then linger a bit longer in the refrigerator sections. Veggies and Naturally Vietnam have large walk in coolers where you can “shop” and enjoy the cool air on a hot Hanoi Day. Find a Place with a Nice BreezeEven on the hottest of days it is possible to find somewhere with a nice breeze to cool you off. O Kia Ha Noi is a cute cafe with good food and drinks in a peaceful atmosphere. There are trees and bamboo all around the garden and the shade and breeze allow it to be quite refreshing even on the hottest days. Don’t Be Shy - Rely on Your FriendsLots of people living in Hanoi have private pools in their houses. Now is not a time to be shy! Call them up and invite yourself over. Bring along some cold coconut waters or smoothies to thank them. Use Your Own RefrigeratorOne thing you might have overlooked is right in your own house. Use your fridge and freezer for more than food storage. Putting various everyday items in the refrigerator is a game changer on a hot day. Put face masks, wipes, deodorant, face cleanser, moisturizer and aloe all in the fridge to add that refreshing jolt when it hits your skin. Keep Your Gym Bag Stocked with an ‘Anti Heat Pack’You all never forget your shoes or jump rope or weight belt when you come to the gym. In the summer, stock your bag with a few more essentials for staying cool:
ESCAPE THE HOT CITYWhen you just can’t take it anymore, escape the city for cooler pastures. There are a lot of villas in and next to Hanoi. They are in the middle of the forest or at the top of the mountain. You need only 1-2 hours of driving. You can go there with your family or friends for 1-2 days; relax, host a pool party, BBQ ...it's a good way to escape the crowded city. Some places we like to go for weekend getaways outside of Hanoi:  EMBRACE THE HEAT AT CROSSFIT TAY HONo need to stop your fitness routine just because it is hot out! As long as you are staying safe, hydrating, listening to your body, and are out of the sun - a workout at CrossFit Tay Ho may just help you push through those hot days! One of our members has this to say about staying cool at CrossFit Tay Ho: "My secret is to have a training session, then sit in front of the big blue fan. It's freezing cold. You may need a blanket!" CrossFit Tay Ho now has a little cafe at reception where you can grab a cold drink like soda water or Pocari sweat. Our barista will also make cold smoothies and hot coffee, for whatever helps you cool off on a hot summer day in Hanoi. |
