Confidence

Douglas Esposito Coach's Corner

CONFIDENCE The gauntlet holding the small serpent in the gym crest represents the confidence and wisdom that we develop to conquer fears that we might have or develop in the performance of our athletic enterprises, mental challenges, and daily lives. Confidence comes from seeing your development step by step based on great programming, coaching, equipment, community, and consistent effort. Bravery …

Friendship

Douglas Esposito Coach's Corner

THIS MONTH’S THEME – TRUST AND FRIENDSHIP – and the next 12 weeks of programming… Recently we were voted (on an online poll) “the best place to meet people”.  While it wasn’t what we were going for it does show how strong our community is and how we attract like-minded people with a good work ethic who get a lot …

2013 VANGUARD GAMES

Douglas Esposito Coach's Corner

TODAY is the VANGUARD GAMES! For our Crossfitters we will have 3 competitive WODs. WOD 1 will be at 9am, WOD 2 will be at 11am and WOD 3 will be at 1pm! 2013 Vanguard Games Event One – Rope/Wall 9 am Time for 10 X 15’ Rope Climb (15’) – 2 min cutoff Two min rest Time for 10 …

CF HQ Mainsite Photo

Douglas Esposito Coach's Corner

This was very motivating for me as you can imagine – click the picture to take you to the story of Louis the mastiff who was carried to safety by his best friend. I would hate to think of anything like this happening to TC or Higgins, but I would like to be able to think my training and CrossFitting …

MOTIVATION

Douglas Esposito Coach's Corner

In Vanguard Gym’s crest the bear represents our physical strength, mental cunning, and ability for ferocity and tenacity developed through training harder and smarter than those who would compete with us. The bear approaches his goals with strength, smarts, and stamina that should motive all of us. May is all about motivation. What is motivation exactly? Wikipedia has a definition …

Why register for the 2016 CrossFit Open?

Jenny Brannon Coach's Corner, Competitions, News

What is the CrossFit Open? The CrossFit Open is a five-week, five-workout competition held annually at CrossFit affiliates and garage gyms around the world. CrossFit HQ releases the workouts online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who’s at least 14 years old can sign up, and join in this first stage of …

Whats a Dynamometer For Coach?

Douglas Esposito Coach's Corner

NEW TOOL The dynamometer is a tool to measure grip strength. Grip strength is related to your Central Nervous System (CNS), and a marked drop in your grip strength can be an indicator of an overtrained CNS. A chronically overtrained, or maybe in some of your cases “under-recovered” CNS can lead to being what we call in general, overtrained. When …

March Coachs Challenge

Douglas Esposito Coach's Corner, News

When you come to something standing in the way between you and your goals, is it an obstacle or a challenge? I would encourage you to take the positive mindset and tackle it as a challenge. Obstacles are impediments and roadblocks, while a challenge allows you to grow from the experience and be able to help others when they reach …

State Of the Company 2013

Douglas Esposito Coach's Corner, News

 Vanguard Gym/CrossFit Manassas 9411 Center Point Ln, Manassas VA  20110 2012 State of the Company / 2013 Way Forward and Roadmap Members/Shareholders Meeting Feb 1, 2013  at 7pm   I.  2013 THEMES A.  Developing Excellence in All Things Carried over from 2012 A.  Everything in its Place and a Place For Everything B.  If you are going to spend a …