New Programming Cycle, BTWB, and HRV

Douglas Esposito Coach's Corner

New Programming Cycle What gets measured, gets improved.  What gets measured and reported improves exponentially. Just as you strive continuously to be a better athlete and person, I am constantly working on being a better coach, programmer, and person.  I want to be able to help you achieve your goals in the most efficient manner possible, and we have a …

Scaling CrossFit Workouts

Douglas Esposito Coach's Corner

A lot of people think scaling CrossFit workouts is only for new exercisers, but spend a few minutes to educate yourself on the ins and outs of scaling. Coach Doug breaks down who needs to scale, when you need to scale, what you need to scale, and how to go about it. If you have questions about how to scale …

HYPERFEROCITY!!

Douglas Esposito Coach's Corner

HYPERFEROCITY!! NEW CYCLE With the CF Open upon us we are starting a new training cycle.  This new cycle combines the best of the skills, mobility, strength, power, hypertrophy, and conditioning past programming and makes all of the movements and skills available to everybody.  This will be a little different from what we have done in the past.  The days …

January Coach’s Challenge

Douglas Esposito Coach's Corner

Coach Doug’s 2014 January Coach’s Challenge UPDATED: Let’s cover how to go about achieving your goals for 2014 ON THE VANGUARD GYM BLOG! I.  READ COACH’S UPDATE ON STRENGTH GOALS HERE II.  READ COACH’S UPDATE ON BODY COMPOSITION GOALS HERE III. UPDATE ON COMPETITION PREPARATION HERE IV.  UPDATE ON GYMNASTICS MOVEMENTS GOALS V.  UPDATE ON MOBILITY AND ENDURANCE GOALS VI.  …

November Coach’s Challenge – Thankfulness

Douglas Esposito Coach's Corner, News

THANKFULNESS I like thankfulness as a theme for November as the Thanksgiving holiday makes it easy to remember. November’s Coach’s Challenge is directly linked to our theme as well. Dale Carnegie’s number-two principle for success is “to give honest and sincere appreciation”. By letting people know what we appreciate we make ourselves more aware of the things people do for …

CrossFit Manassas Mission Control

Douglas Esposito Coach's Corner, News

The area depicted here in this photo is your Mission Control.  Just like NASA doesn’t send someone into space without support and monitoring here on earth, we don’t send you on your fitness journey without some direction and support.  If you aren’t familiar with every item on your mission control display then you need to take a couple minutes to …

Pacing and Accountability

Douglas Esposito Coach's Corner

ACCOUNTABILITY and PACING Accountability is an important concept. Who are you accountable to? 1. Yourself (people seem to forget this one all the time) 2. Your family 3. Your work 4. Society (general convention and law) 5. Your teammates Is there anyone or anything else on this list for you? Here at the gym we try to keep it simple: …

2013 Assistant Coaches Class

Douglas Esposito Coach's Corner

CrossFit Manassas Assistant Coaches Class Starting October 3rd we will be starting an Assistant Coach class.  If you are interested in being a coach with us someday, this will be a requirement along with a Coaching Internship and a Level I certification from CrossFit HQ. The training will consist of twenty units. We will cover one unit per week, and …

History of the CrossFit Games

Douglas Esposito Coach's Corner, History of the Games

HISTORY OF THE CROSSFIT GAMES AND THE ETERNAL STUDENT September’s theme is “The Eternal Student”.  That is to say we enter into things with a beginner’s mind and we always seek to be learning and improving, as well as enjoying things as much as when they were new.  Last year I wrote a five part series on the benefits of …