About Hydration

Douglas Esposito Coach's Corner

Let’s talk about hydration.  Since our bodies are made up of 60% water, being and staying hydrated is very important.  Here are some guidelines to follow when talking about hydration; Hydration Before Exercise Drink about 15-20 fl oz, 2-3 hours before exercise Drink 8-10 fl oz 10-15 min before exercise Hydration During Exercise Drink 8-10 fl oz every 10-15 min during exercise …

CrossFit Equipment for Beginners

Douglas Esposito Coach's Corner

Equipment you will find very helpful for starting out in CrossFit I would suggest you put together a gear bag with all of the following essential CrossFit equipment. Talk to the coaches to hammer out specifics or for their recommendations. ESSENTIALS: Weightlifting Shoes: Having a pair of FLAT-soled shoes is essential for working on your lifts. This gets your heels …

2012 Goals

Douglas Esposito Coach's Corner

To the Vanguard Gym/CrossFit Manassas (VG/CFM) Team,   I can’t wait for all the great things 2012 has to bring!  2011 was a great year for us as a team and 2012 has all the makings for some amazing accomplishments.  In 2011 we expanded to almost 7000 square feet, giving CrossFit Manassas its own training space.  We added to the …

Run Safer, Better, Faster Seminar Series

Douglas Esposito Coach's Corner, News

Why: Are you plagued by pain when running? Want to get faster, but just feel like you are “plodding” along when you are out running? Tired of looking at everybody else’s backs on the runs? Running is a SKILL, just like everything see we do. Want to spend some extra time learning and improving your technique to make you run …

Athlete Profile – Joe Robertson

Jenny Brannon Athlete Profiles, Coach's Corner, Fight Aging, News, Performance, Variety, Work

Joe has been a member of Vanguard Gym/CrossFit Manassas for over 4 years. He trains CrossFit, Brazilian Jiu-Jitsu and Thai Boxing. Joe is one of the friendliest, most helpful people I’ve ever met. Most days before he leaves, he imparts one new tidbit of information. He is our resident “AirDyne Repair Specialist”, Bee Keeping expert and overall good guy! Now …

Coach Blaze Receives CrossFit Level 2!

Jenny Brannon Coach's Corner, News

[frame style=”modern” image_path=”http://crossfitmanassas.com/wp-content/uploads/2015/02/IMG_2522-e1423594877850.jpg” link_to_page=”” target=”” description=”” float=”” lightbox=”” lightbox_group=”” size=”portrait_thumb”]Coach Blaze recently travelled to New Jersey for the CrossFit Level 2 Certificate Course (formerly the Coach’s Prep Course). This course is meant to enhance a coaches understanding of the CrossFit methodology, program design and implementation, and advance their skills while coaching others in movements and workouts. Some of the course objective are: …

Pre and Post Workout Supplementation

Douglas Esposito Coach's Corner, News

Your pre-workout and post workout supplementation are very important to set yourself up for success. You all know that at the gym you are breaking yourself down. It’s your rest, nutrition, and other recovery factors are what drive your “gainz”. It’s important to give your body the building blocks it needs to maximize your results, whether you are training to …

The Skinny on Hint#2

Douglas Esposito Coach's Corner, News

      The “Add 10% to your Oly-Total Seminar-Series” Noon session is sold out: we are adding a 1:30pm session I will be running a six-week Olympic Weightlifting seminar series starting January 4th. If you commit to the skills, drills, and homework you will receive each week there is no reason most of you shouldn’t be able to increase …

Announcement to go along with Hint#1

Douglas Esposito Coach's Corner, News

We will be instituting a new, free, community work out on Saturdays at 10am.  You can bring a friend, invite a friend, or just let some co-worker you barely tolerate know they can come in to check out CrossFit Manassas for free on any Saturday at 10 after New Years. There will be no prerequisites for attendance and we will …