CROSS-fit #114 Ken

While doing Crossfit, many are continually amazed by the movements and intensities of it all.

However, certain things need no real explanation.

They say that you can't really argue someone into the kingdom of God.

You can surely explain the whole concept of Christ or anything at all but if the other party just isn't willing then really, you're wasting your time.

During my exchange here in Arizona, I've met Ken, a Japanese.

Someone not too fluent in English but I've learnt one really important thing from him.

That communication doesn't always involve speaking.

He's sincere, kind and extremely outgoing. Most of all, he expresses most of everything via actions.

He doesn't really think too much, he just does it.

I've seen who he is through his actions and not really his speech.

I've learnt to hold back talking and maybe just do the things I wanna say I do.

If I wanna eat 2 pounds of meat, just do it! Don't talk too much bout it!

If I wanna travel the World, DO IT!

Likewise, maybe we shouldn't talk too much bout stuff.

About Crossfit or about anything at all.

People whom criticize the lifestyle may just need to see it.

So don't be shy about your convictions cause you may speak a totally different language but actions and habits speak for themselves.

Arguing will only push them away.

Ken has been an amazing friend and this is really dedicated to him.
See you in Japan real soon buddy!

CROSS-fit #113 Bear Down

Being here in Arizona, I've learnt one important phrase.

"Bear Down"

The story goes as such...

Years ago, the UofA football team was on the road to victory and it was the last championship game.

It was a tough one and it was going to take every ounce of effort.

Then the worst occured, the captain of the football team met a terrible accident.

On his death bed, he said these words.

"Tell the team to, Bear Down, Bear Down".

UofA went on to win that resounding game and emerged victors.

"Bear Down".

It isn't the simplest thing to say, not the phrase which has the best ring to it.

But it hold power and strength.

Why?

Cause it came from someone whom represents everyone in the UofA.

They identify with it, recognize it an understand the power that those 2 words have.

Enemies fear it, supporters chant it.

The words that drive you, everyday.

In Crossfit, one motivational phrase could be "Keep going".

Or something like that, but what meaning does it have? Are they just words or do they hold something deeper?

Everyone has their own version of "Bear Down". Something personal, something they don't just know but something they feel.

That's how you motivate your team, that's how you motivate yourself.

In the Bible, there're so many phrases, verses and words.

It's a treasure trove of these words. They represent who you are.

Calling on them gives strength.

It's not like a magical spell, you don't change your surroundings...

You just change yourself.

CROSS-fit 112 The fun should never end

Post Wildcat Crossfit Party and I'm adequately happy.
It's the last party I'll ever go to over here, apart from missing these guys.
I'm going to miss all the fun I've been having.
Every week, I'm learning something new. Something I never thought I could do.
The talents here are so widespread.
They're very willingly shared.
If I knew how to do a Muscle Up, I'd teach you.
If you knew Salsa, you'd teach me.

That's the fun of Crossfit.
All of us came from different backgrounds.
For sure, some of us have learnt real different things to share.
Never stop having fun here.
Never stop being too 'old' to learn something.
Be fresh, be new. :)

CROSS-fit #111 Wildcat Crossfit

I've had the great great privilege of working out with an awesome bunch of people.
I've been to many boxes all across the United States while I've been here.
However, nothing really compares to this box (Of course CFSG kicks ass)
Wildcat Crossfit!!!
So here's a shoutout to Wildcat Crossfit and something really valuable I learnt whilst I was there.I never knew that I could find a home away from home this way.
They are an amazing bunch. Honestly, they don't have games competitors, they don't have fancy stuff.
They don't have much of a perfect program.
But they're real.
They're not fancy, they don't do west side programming or do it the outlaw way.
They manage and work with us. They change things to help us.

One of most important moment in your fitness life or in your life period.
Is for someone to believe in you.
Believe that whatever you want, whatever you are striving for is actually possible.
I've heard of a friend, Ryan, whom was 300 pounds and is now 185 pounds.
Amazing?? Well, he believed he could do it, the people in Wildcat CF believed it too.
Now he's one of the Firebreathers around.

Recently, they moved into games preperation for those whom want to "go get it"!
Surprisingly, the people whom joined in, honestly, in my opinion, stood NO CHANCE in getting into the regionals AT ALL.
However, I felt something different about this bunch.
Something really really important.
That I might not be the strongest around, I might not be the best or the fittest.
I may not be Rich Froning or Annie Thorisdotter.
But when I'm here working out, I give it my all.
I may not be snatching 250# or doing Fran at 2 minutes.
But when I somehow achieve my goals, people celebrate it like I was the champion in the games.

That means a whole lot to me.
I see elderly people come in, some less fit than normal, but are treated as Rockstars when they do something they never thought they could.
This really changed my perception of Crossfit and of Life.
We don't need to be the champs of the World or champs even in our box.

We need to be champs of ourselves.

We need to believe that the change is possible and to work at it.
No, it's not just for yourself either, cause when you can break your body, your heart is seen.
All that effort, all that sheer will, is seen.
That, amongst all things, inspires.

Wildcat Crossfit, you've taught me much, I can't thank you enough :)
To Nic, Jen, Noah, Eric for all the coaching and help you've given me
To the friends I've made, too many to name, your companionship, flattery, encouragement, appreciation, congratulations and most of all, your sheer will and heart, will be missed.
I may be far away, but I'm definitely a Wildcat Crossfitter. :)

CROSS-fit #110 This has your name all over it

When something has your name all over it.

It essentially means what? That you pretty much own this workout.

And that you're great at it.

Well, I'd like for such a phrase to be coined slightly differently in a Crossfit context.

Recently I had a workout and my trainers called it mine.

My name written all over it.

I genuinely thought it'll be body weight movements, simple pull ups and MUs.

Hell no.

All my weaknesses combined in one tiny workout.

Toes to bar, grip strength, running, you name it.

Be unafriad to expose your weaknesses to others.

Cause then they'll know where to hit.

Know where to really target.

This is a different spirit from other competitions, really.

It doesn't matter if everyone knows what you suck at. Cause they really ain't competing against you.

They're doing so against themselves.

Don't hide behind your strengths.

Don't hide behind your fame, wealth and happiness.

Acknowledge your shortfalls and deal with it.

Better yet, let others in your life, those you can count on, those you're vulnerable to, know about it.

That's when the growth kicks in

CROSS-fit #109 What are your weaknesses?

In Crossfit, many many people say that their weaknesses is their strength segment of fitness.
They all say that they just wanna get stronger and the heavy stuff has been pulling them down dramatically.
But is it? Or is it something we just want to believe in?

We all have weaknesses in our lives, not just in Crossfit.
Yes, sometimes we are deficient in one area more than the other.
In this instance, it's going to be in the area of strength.
For me, its that way too, I suck at anything heavy, I suck at it so badly.
Although I'm honestly lifting heavy for my small size, it's still mediocre compared to the big boys in my box.
When it comes to the heavy metcon, I suck at it even more.

But really, is that it? So if strength is my biggest weakness, should I devote all my time to punching it out?
Well, previous Crossfit Games Champion Jason Khalipa states it very clearly.

"Question to ask yourself. Is strength really your weakness? I find so many CrossFitters working strength as a "weakness." My question is, "Can you do muscle ups well, HSPU's, run? What is your Fran, Cindy, FGB. Often times it's easy to look at strength numbers and quantify where you are at compared to others. Don't neglect CrossFit workouts. You may have weaknesses elsewhere."
 - Jason Khalipa

When its time to put the mantle to the test, that's when ALL your weaknesses gets revealed.
Your strength may be your weakness.
But my question to you is... 
Does that translate into neglecting fixing up on other weaknesses too?
Of course, of course, Crossfit focuses on strength so much since this aspect of fitness can be best translated into almost every other segment of fitness easily.
But that doesn't mean neglect the other stuff too.
"Lift heavy and smash your weaknesses"

Everyday, we all have 24 hours.
We have different priorities and "weaknesses"
Take time, to identify what is your "strength' aspect of fitness in your life
What is it that you're really not good at, but you know that if you work on it, gains will be seen on all areas of your life.
It could be spirituality? It could be how your live your life in your household.
Get a hold of that and work it and work it hard.
However, don't forget the other weaknesses too, don't forget the small details.
That makes a world of a difference.

CROSS-fit #108 Do something new!!

In a bid to be the best of the best. To make it to the Games and possibly win it.
Many coaches, many boxes adopt the "no nonsense, no bullsh*t" approach to training.
Everything is structured, everything is in place for a reason.
Workouts are chosen because they produce the best results.
However, they are no longer different.
They no longer throw in that random factor in to daily life anymore.

Think just a couple of days ago, Crossfit SG had a fun workout with the trainers.
Have a games like team workout.
It was really a treat to see that everyone was having fun with that.
Does CFSG care about results?
Of course! Damn we're darn serious about it!

But once in a while, do something new!
Recently, I did my very first "Skin the cat".
I did my very first bar MU and one arm snatch.
It doesn't exactly translate into me being the best athlete.
But hey, at least I'm having fun and doing something new!

So what's that new thing you've done today?? Maybe not in Crossfit...
But with your lives and with family around you.
What is that new spice in your life?

CROSS-fit #107 Hitting the wall

Quite a common phrase for many people, especially runners.
They hit a 'wall'.
They just can't progress anymore, they don't see any more improvements regardless of months and months of training.
They just can't seem to get to a higher level than they already are at.
For the amount of work (And this is alot of work), the returns they get are well, less than desirable.
I've seen so many people just lose the steam to push on anymore.
They lose the fight to win, they lose the fight to go for another repetition.

There's a simple saying which goes...
If you want something you've never had, you must be willing to do something you've never done.
It's stupid, really, if you do the same thing over and over again and expect to have a miraculous breakthrough.
If you're doing a Fran and only been doing Fran for the past 2 months. (This is an extreme case)
Maybe, in your first week, your Fran would probably have a huge jump! You'll feel good.
Sometime down the road, you'll still see some gains, shave some seconds off.
But you'll hit a wall, you just can't break past a certain point.

Thus, Crossfit is constantly varied.
Throw in something totally different, some heavy lifting, some fun stuff.
Some hard runs, some prowlers, some different training and programming methodologies.
Spice up your day, you'll see some really big gains!
If you've been a runner all your life, try something different! Then go back, hit a marathon.
Bam, I'm sure you'll run a PB.
If you've been staring and forecasting accounts all your life. Try something different!
Improve yourself!! After a while, you'll just be a better person overall.

Now I'm going to talk about something sensitive now.
Some may not agree, some will hate me for it, some will agree without a doubt.
Let's talk about programming.
We all try to follow a structure of programming your training here in Crossfit.
There's the heavy day, the speed day and the conditioning day, so on and so forth.
It's a template, you can fill it with whatever you want, but it's a template.

Now say you suddenly break free from that template. What's going to happen??
Do you think you're strength will jump? Or drop? Since you've been following that template forever!
You've been gaining but maybe not as rapidly, but hey it works!
So what'd you think...

A couple of months back, I came over to Tucson, Arizona.
It's been a great ride here every since.
However, the biggest change, the workout programming.
There's a whole different template they follow. Honestly, in the first few weeks, it threw my body out of sync.
However, I still tried to follow the program back home. Heavy Mondays, speed Tuesdays.
Then I started to get a bit more worn out... Double days for many days ain't fun (I'm no Froning)

So I tried it, I gave in to their template and went full out on that.
When that happened, my Power Snatch went up 20#, deadlift 20#, backsquat 10#.
The lack of adaptation and frequent weekly use of that energy pathways caused me to gain.
A whole lot more...

So what am I trying to say?
Sometimes, when things are going good for you, really good for you.
Still, change it up.
Throw yourself out of that adaptation. Let your body adapt afresh.
Gains will be massive. Growth will be measured. Try it...
Maybe the template for you life has been good, maybe, try something different.

CROSS-fit #106 The Games Prep

The much anticipated Crossfit Games 2013
To many people, it's all or nothing this year. To a few, it'll be their first.
However, one way or another, all of them, all the competitors-to-be are all gearing up for it.
They all have different programs lined up, they all have different systems and training ideas in mind.
Some are out resting and taking a break due to injuries, some are on a highway to an injury.
The smart ones are using this time to get strong, looking at their nutrition and mobility.

HyperfitUSA points out some good training tips on workout programming for the Crossfit games.
This is their link, HyperfitUSA
They make sensible conclusions on planning and preparation.
Not just for the physical concept but for the mind as well.

Many if not all athletes mostly focus on their physical training regime.
The 3 on - 1 off idea.
They follow the paleo diet real strictly and have no time to mess around.
They pound their bodies by doing multiple double day workouts (With the exception of Rich Froning)
Come back broken and beaten only to get up the next day to follow the 'plan'.

That's good and all, don't get me wrong.
I follow a training plan myself.
Being here in the states, I've got to fend for myself, do my own share of planning and programming.
The fascinating thing is that sometimes, we follow so closely to the plan, we lose sight of what really matters..
Your physical condition, your body and your mind.

If you get up one day and feel like hell.
Look at your program and it's a heavy heavy day for you.
How would you think you'll fare?

There's a fine line between being lazy or succumbing to your body and actually listening to it.
Your body doesn't feel tired simply because it's lazy. Sometimes it's really beat.
Training in that condition, that's just a recipe for an injury or deteriorating the level of gains for the same amount of time.
Remember, you're not just a Crossfit athlete, you're also a student, an employee, a father, a son, a husband and a Christian (Make time for that). So maximize your time.
But as said previously, sometimes, your body just feels lazy, you feel lethargic and tired.
But pushing through may just break that mental barrier of yours.
So it's really up to you.

And your mind.
This is perhaps the most important portion of preparation.
Of course your physical conditioning is important.
But your mindset, your mental picture, has to be trained for success.
If you're doing workouts and constantly see the three letters DNF (did not finish) on the board.
Then probably you're doing something wrong.
Living in defeat is not the way to go, it trains you to be stronger, yes it does.
However, it drains you. It causes you to lose the very aspect Crossfit was supposed to instil in you.
'Confidence' and 'Hope'.
Have a program or days where by you build up to reach desired levels.
Probably not just in Crossfit but in life.
Sometimes, if failure is all you're seeing, switch it up once in a while.

Thomas Edison failed many times to get that light bulb going
But nobody mentioned how many small successes he had along the way.
Measure those successes, keep the hope up.
Be confident.

All the best for Crossfit Games 2013!
My training has already begun! (Quite a while back now)

CROSS-fit #105 The board says otherwise

One of the few things I love about Crossfit?
You can't lie.
You can't lie about your fitness or cheat your way through this one.
(Of course if you want to cheat yourself then sure, I guess you'll live a relatively sad life)

Couple of days back, I was about to hit a relatively 'favourite' of mine.
A couplet of heavy ground to overhead and pullups. Simple and fresh
So a friend commented right before the hour commenced.
"You're gonna kill it buddy".
In my head I thought I was, I genuinely did. But hey, the only nice thing to do is to reply...
"Nah, I'm sure it'll hurt and I'm not too good and those stuff."
A failed attempt at being humble, really....

But what he said after made me change the way I answer any of such questions ever again.
"The whiteboard clearly says differently buddy, either that, or there's another Lionel around I've never met."
I had no comeback for that... I was dumbfounded.
But it's true isn't it! You don't need to hide or say anything to cover your strengths or your weaknesses!
The whiteboard says all.
It'll exclaim loudly whether you owned it or got massacred by it.

Find that whiteboard in your life and not just in crossfit.
Maybe it ain't too far away, maybe you can stop hiding right about now.
Stop hiding your weaknesses or your strengths.
People can tell... No word of a lie.

CROSS-fit #104 Embrace the SUCK!

The phrase of the week has to go to my dear trainers are Wildcat Crossfit.
Midway during probably one of the toughest workouts ever (I don't normally say this)...
One of our coaches, Nick, shouted out, keep going! Embrace the Suck!
Hilariously, one of the athletes literally walked towards a pole and embraced it.

As figurative as it sounds, gosh sometimes you need to embrace something to actually feel something inside.
Our outward nature clearly reflects our inward nature.
Often, we need to say hello to the suck, smile at it and hug it.
It could very well be the person next door whom you probably want to murder.
It may be your boss.
Or oopsie, it could just be your spouse and dearest right beside you.
But whatever it is, you've got to embrace it.
It sucks, big time. It really does.

Especially when it hurts so bad and it's been hurting for the past 10 minutes in a 15 minute workout.
Yeah, the feeling when the pain will only get worst from here on out.
Yupp. I'm sure everyone kinda knows what that feels like.
Halfway through Cindy, and really!? Push it!?
Only one way to do it... Embrace the suck.
Somehow, somewhere deep down that determined sick mind of yours.
You need to tell yourself, that...
"I Like This Suck".
"Wow, this pain is amazing!"
Somewhere along those lines.
Why!?
Cause just like every patient young child.
The goodies await at the end of the tunnel :)

CROSS-fit #103 It has to be fun!

We all want to be stronger, fitter, faster, better.

Therefore, we train.

We do Crossfit for that main reason don't we? We just want to better ourselves in every way possible.

However, has it come to a point whereby, it just isn't fun anymore?
Whereby the goals, the dreams just seem to be all that mattered, making that lift has become the entire World.

Has it come to a point whereby all you want to do is to become the fittest on Earth such that, well, it isn't fun anymore?

I've read many articles which say that training isn't a pretty walk in the park.

Don't get me wrong, training is supposed to be serious, dead serious.

But hey, when did we stop having fun in Crossfit?

The idea of Crossfit was to become a sport of fitness.

For people, like you and me to do the things we were made to do, to compete in the most basic movements!

In all that you're training for, be it in other sports or in Crossfit or even in your job.

Don't let it get all serious till it comes to a point whereby training becomes all that matters.

Chill out.

Have a fun WOD here and there. Do workouts which involve movements you know will NOT be in the Crossfit games and won't elicit the best improvements in your technique, skill or CNS. But do them just cause they're fun!

Take some time to just chill by the pool for no particular reason (No, it isn't active rest)

Crossfit is training. Serious training for that matter.

We are all striving for greatness.

But in that pursuit, don't wear yourself out in such a way that it becomes a routine, a monotonous routine.

Throw in some spice!

Happy Halloween Everyone!

CROSS-fit #102 No, you move

People will always have their say.
It's a free World, not just a country.
Everyone is entitled to their freedom of speech, no matter how derogatory.
They can say anything they want and honestly the people will.
They will remark about your dressing style, your commitment and dedication, your workout structure and philosophy.
Words will be shot at you and they will not be pleasant at all.
This is life.

Not everyone believes in the same thing as you.
Not everyone thinks just like you.
It's one thing to encourage change in the person for the better and another to just look down on another.
At times, you may feel like you discriminated.
For believing in God, for standing up for you beliefs as a Christian.
For Training this hard in Crossfit.
There is a saying, "Addiction is what the common call dedication".

Harsh words may be thrown upon you by even your loved ones.
Sometimes, it's just you, alone.
It may not be words but gestures even.
So what? What do you do?



Do just what Captain America says.
Be a boss like that.
For real, never let anyone dictate who you are, what you should believe in.

CROSS-fit #101 living it up

I was in vegas a couple of days ago and someone texted me...
Man, you're really living it up aren't you!?
Yes I am!
Shouldn't we all??

Shouldn't we all take hold of the opportunities now and go all out to have fun.
Make most out of your lives.
I hate (I rarely use such a forceful word) it when someone lives life being led by 'fate' or 'destiny'
They're good aspects and beliefs and all.
But if you're living in this current state, waiting for things to happen to you, then snap out of it!



Live here and live now!
It may sound Hedonistic in a certain sense, but aren't we investing this mindset into the future as well?
That's why many people do Crossfit.
We want to lead a better life, NOW.
Yes we want to do so in the future as well, but the real passion is the NOW.
We do Crossfit so we don't slip into the abyss of corrupted health and fitness.
So we make our own future, we make our fates.

I want to be amazed by myself on a daily basis.
I want to do new things every single day.
Living life without regrets.
Living it up.

CROSS-fit #100 Crossfit isn't just about Crossfit

No it isn't.
Everytime you step into the box, onto the platform, into the rack
Everytime you pull the bar to your shins, when your hands grab the pullup bar
Every squat, every ring work, every cheer and every sweat
Crossfit isn't always about getting stronger and fitter each step of the way.

There's a high chance, we will never be like this



No, Crossfit for the majority 90% of us all would be like this



Crossfit doesn't teach you how to be the fittest on Earth,
It teaches you to be a better you.
In and out of the box

Crossfit teaches you ...

Patience, to wait for the pull, to wait for the results, not to overtrain. Not to be greedy from the start and believe you'll be the most successful guy around during the first week of training. That like for all good things, progress needs time.

Discipline, in your diet, in your lifestyle, in your actions and words. How you conduct yourself in the box, how you treat your bar, your fellow athletes and your attitude probably determines how you are outside the box.

Humility, "Leave your ego outside the box". You don't always need to be the best in the box, you don't need to have the best time, the highest weight or the biggest biceps. You just need to better yourself, that's all that matters.

Respect, for your coach, for your fellow athletes, for the workout, for your family, friends, loved ones and most importantly, the respect for yourself.

Compassion, towards the fellow athletes whom are struggling along beside you, towards the unbelievable multitude of people whom are less fortunate than us and how we should always, always encourage,

Positivity, allowing you to always believe in yourself, that one day, you'd be able to do the greater things

To celebrate success, the small, the big and definitely celebrate the losses as well

Determination. Hell, when all things fail, when training methodologies crumble or when injury comes, nothing stops you, there're no excuses

Friendship, the athletes by your side, those you sweat and train with are probably the closest you've got when the tide turns. You learn to treasure and value those around you

The little things, overlooking the small movements, not paying attention that small inch below parallel makes a difference. And it'll make a difference in life outside the box as well.

Love, you have got to be passionate, you have to love Crossfit to stay in it. It teaches you the essence of love and passion, towards a vision, a cause, a loved one or even a belief.

Confidence, the motivation, feeling deep down inside your gut that whatever it is, you will succeed. It may not be now, it may not be in the near future, but one day, you will. In all that you do...

Integrity, counting or miscounting a rep, cheating here in the box only leads to cheating in real life. Honour yourself, give yourself some respect, have integrity. Be true to yourself.

Spirituality, cause when all else fails, when physical strengths are limited, or when you're all alone and nobody is cheering you on, there's always God, up above, giving you that extra lift and extra comfort.

Crossfit is really about life.
It doesn't just shape the physical, it moulds the mental.
It changes who you are and it effectively changes your future
So it seems, on the surface, Crossfit is all about a bunch of sweaty, grunty men whom can't stop throwing stuff around?
But maybe if you dig deeper, you might find some revelations for yourself?

CROSS-FIT #99 We'll never be perfect

About a week ago, I had my first ever big local throwdown here in Tucson.

It was NASTYYY

It wasn't a big surprise to me that I was the only Asian there.

Pretty much the smallest fellas around, I mean, these guys were huge and were stutting their stuff big time.

But hey, I'm here to compete.

Well, this ain't no 'Rocky' story, I didn't win, man I didn't even make it to average placing

I was quite roughed up at the bottom

Events like these make me see my weaknesses, they humble me.

They make me work harder.

But the point wasn't the learning from my mistakes

I had the privilege to have a real important person by my side the whole time.

My girlfriend! :) ris knew when I was down and when I did better than expected.

However, she said one thing which never really materialized.

Crossfit is a sport whereby people cheer for one another even though they've crossed the line.

Why??

Of course it's the community and everyone's friends around here.

But more than that....

Maybe it's cause we aren't really competing with the fella beside us.

We're competing with ourselves.

We don't need to hope for failure for our opponents to win, we don't need to step on others to be on top.

It's honest and true, it's real to each of us very differently.

Crossfit is so broad that there're bound to be moments where you hate or love the workout.

But at the end of the day, it's about the challenge to one's self.

I hope Crossfit remains this way, whereby the 'Spirit of the Games' remains this pure.

But more than that, I hope Crossfit athletes stay this way.

Not to cut corners, not to try to best others but ones self.

I hope everyone stays this way, not just athletes, but everyone. 

It's a naive hope, but imagine a place whereby corporations don't step on one another...

Whereby ministers don't throw each other down while pitching their campaigns.

A place where we lift, instead of throw down...

CROSS-fit #98 They be strong

Through the course of my stay here in USA.

I've seen many different types of crossfitters and many of them of different personalities, different advocates.

Those whom I'm always impressed and caught unaware with are those whom look tiny.

Gosh thy're so tiny, they don't look like they pack a punch at all.

Then 3.2.1 Go and HOOOMG!

I'm not trying to be sexist, or arrogant here.

I've got to admit, I'm not the one who's the most used to have girls take me down in workouts

But man, these girls pack a punch!

Then I realise the simple fact.

Why am I judging them? Not giving them a second thought, a benefit of a doubt.

I'm sure people look at me the same way.

This kid is small, can he do it?

So I suppose we shouldn't be too quick to judge aye.

The strength comes from deep down inside.

They may be small, they may be quiet and gentle, but inside, they're just monsters waiting to be unleashed

In a good way of course.

So chics out there! You've got my respect!

Look at your male counterparts and caution them! Tell them that one day, you'll take them down

Guys, don't ever let that happen.

CROSS-fit #97 Compete

For the first time ever, I'm actually joining a real genuine local throwdown in Crossfit.

Garage Games 2012

http://www.thegaragegames.com/events/crossfit-purgatory-redemption/

Am I scared?

Yes I sure am

Do I think I can actually win? Hell no.

But I'm doing this cause I am hungry for it.

I want to be better.

Every single day. It doesn't matter, win or lose, PR or not.

What matter is I lay it all out. This is me.

I'm not defined by my standards of fitness, no I'm not.

I'm defined by the spirit I have inside.

So I'm gonna do this. And I'm gonna come out stronger than when I first started.

The perfect run up for the Opens... Lets go!

CROSS-fit #96 Yoda

Currently at the new box.

There's a coolio picture right in front of the box.

It's staring at us everyday, every workout

Yupp, it's Yoda.

He's right in front of us during every clean, every deadlift, every pullup.

I never really got to ask the Wildcat Crossfit folks why he's there.

Maybe I don't want to...

Gonna form my own impression of it.

After all, Yoda IS the great Jedi Master.

But more importantly, he has great lessons about the 'force' and life

I suppose one thing that he always says, and something that I'll always remember.

"Patience, my young Padawan."

He keeps telling that to everyone he teaches, Anakin (Vader) and Luke.

But I guess it really is appropriate.

We all like to rush things. Gosh we really do.

We rush the second pull in the clean, we rush the butt rise on the deadlift

We are impatient in waiting for results, we can't wait another week to see your numbers on your lifts jump.

Everything has to be fast, now.

Well, the converse to all of this, is longevity, isn't it? (Maybe that's why Yoda is sooooo OLLLDDDD)

We're doing this FOR LIFE

Not for the immediate gains.

I'd rather increase my base strength in a stable manner such that I can keep going up for years to come.

And not just for an initial sudden jump...

Be patient in life.

Be patient and wait for the promotion.

For the positive response.

Keep working on it. But be patient, it'll come.

Look at yoda and be patient young padawan.

CROSS-fit #95 Reach for it

Just a couple of days ago, I put my functional fitness to the test yet again.
Bouldering, here in Tucson.
Firstly, Rock climbing and bouldering indoors and outdoors is a huge thing here in Tucson.
Simply because the scenery and environment to climb in is really amazing.
Sheer beauty when the weather is just about right.

So I was kinda psyched to go. Me and 2 other friends of mine, one of whom is a pro.
So how did I do?
Well, my forearms were completely wasted and had a real hard time getting through even the easiest ones.
But there's just one thing I realized.
That our functional fitness was really translated into everything applicable in life.

I think I managed to catch on relatively fast.
Grip strength was there and swinging my body around wasn't too difficult
Getting up and flexing my body up and down wasn't hard either.
My hands, being already rough, didn't suffer THAT much.
For the first time in a totally different sport, I could feel that my athleticism kicked in and was real useful.
Of course, I could improve a whole lot more with more work at it, there's so much technique to this.

However, what struck me more wasn't so much of the functional fitness in the physical sense.
Probably a bit more of the functional fitness in the mind.
As a crossfit athlete, failure is not uncommon, really.
You fail at lifting weights, you fail to complete a workout in the given time, you can't keep up with others.
There're so many differences when it comes to strengths and weaknesses in Crossfit.
You win some and you lose some
Failure in life, for that matter, isn't uncommon to the successful either.

Going up to them blocks, there was one particular sequence of blocks to hit which were particularly tough to get at.
I tried at least 10 times at it, even my newbie friend had a go at it, but nope, we didn't get anywhere near there.
It took me at least an hour at the same sequence, thinking, analysing and trying again and again.
And finally, I reached the top and with just a block away, I had to make a literal jump for it.
3,2,1.... No, I didn't make it.
Man, I didn't even make that jump. I was scared. I just let go and tumbled to the mats in defeat.

Then I remembered this feeling. This all too familiar feeling.
Of failure, but another stronger feeling, the "Bounce back", the idea of "Hell, I'm getting this!"
The gut feeling of "Give this another shot, give this another lift, another climb, another go at your life!"
And so, after a bit of rest, I hopped back on.
This time, I reached that top block.

What made the difference?
The tries, the attempts, the sweat and pain.
However, most importantly, it was the time on the mat.
Nope, it wasn't the time on the mat cursing and swearing at why I didn't succeed.
It was the time on the mat, thinking to myself that I'll get it next time.
Everyone needs some time on the mat.

Before you go up to the bar, before you step up on stage.
You need that moment to say "Hell, I'm getting this!"
GO, REACH FOR IT!

CROSS-fit #94 Maybe it isn't for everyone

Right now, while I'm on exchange, I've got a couple of posters up in my room.

One of which is that of Muhammad Ali.

It's right beside me, staring at my face everyday, below is a picture of it.

In the last sentences it reads, "But the will must be stronger than the skill"

Now a couple of days ago, I brought a new friend, let's call him Zack, to try Crossfit out.

Simple and easy.

Oh man, he suffered like a crying baby.

Didn't we all suffer the same way when we all started out?

It was ALWAYS tough in the get go.

In any new career or any new family, gosh it's full of challenges.

But sometimes, just sometimes, why don't we feel that challenge, why don't we think that it's that hard no more...

Of course you get used to it, your body, mind, soul get's used to the turmoil that you go through on a continual basis.

Back to the story,

Well Zack, after the workout, felt terrible on many levels. Mostly physical pain.

However, I knew that the pain would go away and a good sense of Euphoria would come.

True enough, it did.

That night, I asked him if he liked it.

If he liked what he just did.

Then he replied with a relatively politically correct answer

"I know it's good for me, the movements and all. But I'd rather something less intense. I know that it won't work as well for me but I prefer it that way."

There and then, I guess I realized that Crossfit isn't for everyone.

So are many trials in these days.

Gosh if I went through what Pastor Kong is going through right now, I'd probably crumble...

But probably the reason why I don't feel that kind of pain no longer is simple...

"The will is stronger than the skill."

You can be the most skilled Olympic lifter around but if you can't give a hoot about Crossfit then you'll probably hate it and suffer even more.

Then again, you could be severely overweight, obese for that matter, but if you have in your heart, the will and determination to get what you want, the crossfit will probably be for you.

Yeah, Crossfit isn't for everyone.

Don't step in if you don't have that will, you'll just be in a miserable state.

Have the will before the skill and always keep the will stronger than the skill

CROSS-fit #93 My warm up is your workout

We've heard that statement said by pretty much all Crossfit boxes around.
Your workout is my warm up.
Which is kind of true to a certain extent.
But let's be tactful here and think about it...

I don't look down on any other sport or fitness program other than Crossfit.
I really don't...
I may not see it as effective or 'right' relative to Crossfit but SOME exercise is better than no exercise.
So although your workout is really my warm up.
I wouldn't want to rub that in would I?
It's similar to the idea that if you're generally better than someone else, don't rub it in.
Be humble.
Through my course of touring boxes here in USA, I've noticed one thing...
That in every box, there's a balance, a good mix of well pride and humility.
They're proud of the people that they work out with and they think they could all be the next Froning one day, they really do!
But what about humility? Well, they express it in a simple way. They don't talk much, they don't brag about the weights that they're doing or how hard their workout is...
They just remain silent, approach the bar and lift.
Cause they know that someone out there is massively stronger than them.

Yeah, you may be the highest grossing company around...
But don't let that get to you.

I recently saw a facebook status "WOD : 4 rounds 25 DUs 15 burpees 5 pullups. time 5:55 (no disrespect to my new box but all that went thru my mind was...i probably do twice that amount of work for my warmups back at home. lulz)"

Alright so there's so much I can tell from just this one statement.
Disgusted?
Very much so. (Don't worry CFSG guys, it's not one of us...)
I recently had a WOD with Annie Sakamoto and the WOD was a simple alternting tabata of core work.
Was it easier than I had expected? Yes...
Did I push myself nonetheless to complete it to the best of my abilities? Of course!
It's not the workout, it's the attitude and how you approach it.

If you think you're too good for organizations, churches, cell group, boxes or workouts.
Please, step aside, let the real committed take over.
Cause no matter what small workout or trial it is, I'm giving it my all.
(Slight aggression here, but I was really quite put off by a statement like that)

CROSS-fit #92 Patterning

If you've got an hour to spare and want some real motivation to work out...

Watch this, a day in the life of the fittest man alive, Rich Froning.

If you don't practice crossfit, it's okay, you wouldn't get half the jargons in the video anyway...
But the focus of this is how he lived his life, we see how he wakes up early in the morning, works out 3 times a day and the 3 workouts mind you, are more intense than the normal Crossfit workouts you'd have seen.
He eats in a very erratic manner and loads alot! Contrary to popular belief, he doesn't do much paleo
He has a great relationship with his wife and his motivation to do well is God.
He coaches and trains at the same time and helps his training buddy, Dan Bailey reach his goals too.

He's living quite an amazing life. He's someone special and many people look up to him.
For many, even me, I'd only dream of patterning my life following his, the time management, the dedication.
However, the point is that we're not Rich Froning.
We may envision ourselves to be as fit as him, to have his dedication but the fact is... We're not like him...

We have different body compositions, we have different standards and we, most importantly, have different priorities in life.
Man, this guy trains to win $250,000 every Crossfit Games. We aren't on the same level.

So don't come out one day thinking that alright, I am going to train 3 times a day and just eat lotsa peanut butter and somehow hope that I'll be like him.
Guess what, you probably won't, you may end up injuring yourself along the way.
Rest is important, recovery is important, eating peanut butter and overworking your body doesn't instantly make you the fittest man on Earth.

Not just for Froning, we pattern our lives after many people.
But don't forget that we AREN'T them, we're not supposed to do EXACTLY what they're doing.
If they're eating 5 bowls of rice a day, don't necessarily follow them cause he's some MMA superstar or something, we all have different needs!
Don't give up your social life and train all day or stare in front of the computer crunching out sums and figures for your boss just cause you want to be like him, so successful in life.
No, you're not like him.

You're you. Have your own priorities.
Yes, we follow certain lifestyle examples cause they're generic and overall good for you.
But when you get down to details, that's when it gets dangerous.
Don't just take it wholesale, apply it to yourself with some common sense.
I look towards Pastor Kong as a good example, but that doesn't mean I have to be a full time Pastor...
So don't be rash and overly inspired. Be stable and sure of decisions...
Pattern your lives after others smartly.

After all, we're to model our lives only after one person.
[1 Cor 11:1] "Be imitators of me, as I am of Christ"

CROSS-fit #91 Waves come crashing

I learnt from a very knowledgeable man once,

That there're really 2 kinds of suffering in life, 2 distinct kinds.

Of which have originated from the Chinese language.

辛苦 vs 受苦

Now for those whom are oblivious to the Chinese Language,

The former is "Xin Ku" which represents the need suffering incurred when you didn't do anything to deserve it. You get caught in the rain, now that's a form of "Xin Ku" to me....

The latter is "Shou Ku" which in essence represents the suffering which you asked for. It implies that you simply asked for it. You come home past your curfew, that's just asking for it....

Now you may think that "Shou Ku" has a kind of bad connotation to it but it's somewhat neutral until you put it into context.

You experience "Shou Ku" when you go out of your way to make a difference in another persons life, when you take time to meet your grandparents or put in the extra hours just to make that cake.

It's a suffering, yes, but a good kind....

Recently, I went to a surfing trip with my college and it was really a swell time.

However, I had initially thought that surfing was well, an easy thing to do.

The tough part would only be the catching of the wave and balancing on it.

Wouldn't it?

Well, sorry but that totally wasn't the case...

To those whom want to surf in the future, please prep yourself for an extremely tiring time!

The hardest part was in fact battling the waves to get out into a deep enough an ocean.

It was a really hard time to get out there, my shoulders and arms were all steamed up by the time I got to the right position.

It was quite a "Shou Ku" moment for me, I didn't have to get out there to surf at all, but hell I wanted to.

I so wanted to stand up on that surf board and go "KOWABANGA!"

I have no idea if that is even the right spelling to begin with....

Eventually, I did.

Was it worth it?? It was worth every single wave that came crashing into my nose, eyes and mouth.

Was I in pain? Very much so, so much so I think I got an impinged right shoulder.

The point is, that if you want something badly, it won't come easily.

You've got to tide through that period of "Shou Ku".

It will take quite a bit of time, no doubt, but it'll be worth it.

CROSS-fit #90 Heart Rate

I guess it's in almost every crossfit athlete or sprinter or probably any athlete whom dabbles with high intensity workouts.
The high heart rate.
It feels good to get that heart going, it feels pretty awesome to have that feeling burst out of your chest.
We rush into that...
We want to well, be like this fella right here, down and wiped out completely.

Don't get me wrong, Crossfit is made to be intense, you're SUPPOSED to be in this kind of state often.
However, there're days where sometimes, the workouts are just made for you to take it one step at a time.
Not to rush to be flat out but for you to take a break.

Strength days.

Now we all rush into them, "DAMN I WANNA GET MY HEART RATE UP"
But what's the point? Do you want to get all breathless before doing a heavy squat?
Or do you want to have a calm breath every single time...
It's a wrong mentality many Crossfitters have, to just rush into it.
(Of course, for dynamic days, it's supposed to be fast)

Quick question, have you taken a seat midway your squat sets to just chill?
Have you walked away, got a sip of water and cleared your mind.
Getting your mind all into the heavy lifts might just cause more tension for you, won't it?

It's even said, to "Be still, and know that I am God"
Even in the midst of life, not everything has to be rushed, not everything has to be the fastest possible.
This is your LIFE, determine how you want it to be and not let pressures determine it for you.

Try it.

(Another lesson learnt from Greg Amundson, all from just one WOD at Crossfit Amundson)

CROSS-fit #89 Emotions

We seldom think about well, our emotions, our thoughts, our feelings.
Talking about them during the pulpit sessions seem the be the easiest doesn't it?
Reflecting about them in a very intimate way is easiest when you're quiet with yourself.
But what when all hell breaks loose.
What about when you're faced with the biggest moment in your life.
Would you have the capability to control your emotions?
Your thoughts and your feelings?
Would you be able to control those jitters? Or that feeling of climbing over your fellow friends to reach the prize? Or downplaying every other team mate in your pack to just look good?
Very often, those come as instincts.
And when we look at others, it's always easier to look at them with the prick in the eye isn't it?
Like you just don't want those emotions in you.

Just imagine a lifter doing something totally wrong.
What goes through your mind?
How can that fella improve right?
But what comes immediately...
Man, I DON'T WANT TO DO THAT...

So take that idea of looked at other negatively and do that to yourself.
Look at yourself and think about it.
Instead of what you desire in yourself...
What do you NOT want to see in yourself.
Stamp that out quick.
It's an easy way to identify what's good and what's bad.
Then meditate and build a better life for yourself, before doing so for others.
So make sure that your emotions are right before the Game Day, before any D-Day

CROSS-fit #88 Believe in the end

You know sometimes, you work out.

And it's hard, gosh it's so hard.

Like you run a 10km race and well. 

My goodness it hurts so much.

I'm not talking about Olympic athletes here, not like people like Usain Bolt or Phelps.

More like the normal guys, you and me.

Those guys have a solid pace, they know that each stride, one at a time makes a big difference.

For us, we just do it, well, for the sake of it.

Our form is terrible etc.

But hey, we still do it.

So you're going hard for it.

You feel that tremendous amount of pain and you don't exactly see the end of the tunnel.

You just pull and drag every single rep or step or workday for that matter.

The end isn't in sight.

However, you ever had that feeling when well, you can see the light at the end of the tunnel.

Like how you're studying and you just lose steam, until well, 3 days before the exam and all the drive comes back?

Or like how your project just doesn't seem to make any sense till you're approaching the deadline and tadah, everything just falls into place.

Bringing it somewhere closer to home, how about something like a marathon and you see that last 2 km.

Don't tell me you'll intentionally slow down and take a chill pill.

Gosh, I can imagine that speed, that stride, everything somehow becomes lighter...

Everything becomes easier.

If there's one thing that I've learnt while travelling the United States, it's that personal drive, personal motivation is important, it really is...

But it's believing and remembering that end goal that matters...

Too many times, I've seen designers, athletes, artists and in fact gym owners..

They just lose the steam for their job, they just give up...

Is it human nature to succumb to pressure and the pains of the World.

But hey, there' always the light at the end of the tunnel, have some far sighted vision here...

It'll help you succeed in this race that you run.

Believe it in your heart.

That's what it means to walk by Faith and not by Sight.

I had the honor to workout with this man, he's really something.

If you're ever in Santa Cruz and well, you wanna be a better person.

Go, Crossfit Amundson

Cross-fit #87 What I go through

What everyone goes through everyday is a puzzle to many others.

We have different routines, different lifestyles altogether.

Me and you, we may not have a single thing in common.

But I guess what I learnt while watching this years Crossfit Games is simple...

We all watch it, we all do it cause we all share that same feeling.

The reason why we all come together and support one another, it isn't a simple comrade ideal.

It's cause we understand what each other feels and is going through.

I know exactly what you're feeling now.

That's how the Crossfit Family is formed.

Yeah we all come from different background, man at times we even want to just beat the other fella in the WOD and be the champion of it all.
Of course, every athlete has a different story, but that's the magic, it all boils down to nothing.

However, the real spirit of Crossfit is the idea, that we all go through the same thing.

So when one heat is over and we're cheering for the next, when we're done and cheering for the next person.

We understand every ounce of effort that is going through that bar.

And so, this Crossfit Games 2012,

"We don't seek the superhuman, we seek the very-human."

Crossfit Games 2013 trainings starts today.

I'm human and I do have limitations, but I'm going to try to push that.

I want to give it my all and have no regrets this time round.

CROSS-fit #86 My Church, My Life

You've probably read it, heard it, seen it.

Probably the biggest court case with regards to a charity organization in the recent years.

No matter how this goes down, it'll be in the history books for Singapore.

You'd have likely heard the opinions, thoughts, lambasting of City Harvest Church in the past few days.

Well, maybe you've got some opinions yourself.

That whatever Pastor Kong, or in your terms, Kong Hee is doing is wrong or down right seditious.

Yes, I don't exactly call him by his first name, not exactly the best way to address the man I admire.

I'm here not to defend him or fight against the allegations that were brought up.

I'll leave that to the other blogs, I'm not that kind of person to debate and actually win.

My views aren't strong enough, thus I resign to being an engineer or an athlete for that matter.

I'm here to share of what this man has done for me.

What Pastor Kong has done for me, my family, my friends.

What City Harvest, as an organization, driven by dreams has done to my life.

Hopefully that will allow others to understand why I support my church and will stand with them to the end.

I doubt that my eloquence would be sufficient to bring about what I want to say regarding my church,

But here goes.

City Harvest Church,

The one and only church I've been to which I consider to be a member of.

CHC and via extension, Pastor Kong has done many things whilst I've been a member here.

But the 2 greatest things so far.

Giving me relationships I used to only dream of.

Giving me dreams to chase after.

Firstly, dreams to chase after.

As a kid, I wanted to be a simple teacher, a scientist and that's about it.

I didn't exactly have the greatest passion in life to do many things.

Coming to church, the question hit me.

"So what's your purpose in life?","What's your calling?"

I've probably said this many times in the blog, but no, we're not here to impress people.

We're not here to make money and live a good life.

"We're here to make a difference".

No one else, showed this more, than Pastor Kong, Sun and the team of leaders.

Say what you want about the tangible effects of the Crossover project.

Claim it to be a misuse of funds and just to further Suns career.

But the truth speaks for itself.

Through Suns' efforts, hundreds and thousands of lives have been saved, helped and cared for.

Orphanages, homes, schools have been built.

Hope to many, has been restored.

I don't think you can exactly place a price tag on that can you?

What she has been doing, I have seen how one's talents, not just to amass cash, can make a difference.

Not just to effect change, but to effect change FOR God.

It isn't a feel good thing, no it isn't, that's just a bi-product.

Cause it's gonna be hard, it's gonna be tough.

Pastor Kong, through his leadership and his wife, spearheaded this Crossover project and gave out church.

The Cultural Mandate.

To effect change and help people, not even with the intention to bring them Christ but just to give them hope.

I want to live that out, to make a difference.

Thus birthed forth the dream of Crossfit, fitness with a heart.

Call it divine, but it has been one helluva ride.

Without Pastor Kong, I wouldn't have such dreams, such passion.

You wouldn't see the Lionel you see today!

You wouldn't even be reading this now...

I urge all of you, to stop and feel.

NOT THINK. But feel what this one man has done, for you friends and your family.

The next portion on relationships, to be continued :)

CROSSfit #85 The dough

There has to be a reason for wanting to get fit.

To some, they want to have the joy of picking their grandchild up.

For others it could be the desire to have that gold medal between their teeth.

But to all, there's got to be some underlying cause for wanting to be fit.

If it's all just to look good then nah, probably it'll die down in a while.

If it's all superficial and nothing deep and you're just in it for a while...

Then don't waste your time or ours.

Motivation.

So for many Crossfit coaches, they make a living from coaching Crossfit.

Nothing wrong with that, totally the biggest respect for themselves.

But they must have a vision, to drive the box.

I love what Camille-Leblanc says towards the end in the video below.

It is all about the coaching and seeing lives being changed.

"I coach for free but I do so to help others."

Taking the same thoughts from Rich Froning, 

"If you're loving it, it ain't a job."

It all boils down to why you're doing it.

If it's the dough, then sorry, you're in the wrong line.

I wanna help someone lead a better life.

To be able to get some joy from doing the very basic things in life.

Even I have a long way to go.

At least I want to make a change now.

CROSSFIT #84 Years

You know how at times, people say that well, they'll always be there?

But somehow, they just don't really show up?

Ever happened to you?

Well, it's kinda like a backslider, a Crossfitter whom has left for a long period or a Christian whom just hasn't been in it recently.

But somehow you know that they're always there?

Loyalties will always remain where the heart is at.

They're hard to change, more often than not, they don't.

So if I've said that if you're in trouble, call and I'll come running?

I still will...

No matter what the distance.

Nobody will really forget where their heart belongs.

Just like how we can't forget how to pick something off from the ground, get up a chair.

If we do lose that capability, then perhaps we're leading extremely deficient lives.

So let the years come and go.

But don't let your loyalties wade out...

CROSS-fit #83 Support

In the short 2 plus years I've been crossfitting, I've come to realize a simple but very common trend.

Probably not just in crossfit but in almost every other area in out lives as well.

There're 3 different types of supporters in your life.

1) Those who cheer you on.

Yupp, these are those whom shout, scream, yell, scold you.

Telling you to pick it up! Push harder! Go faster!

Don't give up!

Never a dull moment with them, really.

Some would even calm you down, pace you and walk you through the WOD.

Now that's quite a comforting one.

They really do play a tremendous role in your growth, they somehow allow you to go further.

What they say, somehow motivates you to do things you'd have never imagined in that moment.

However, really, their effect on your life, is probably temporal.

Very sadly, when you go back home and return the next day, it'll be just another person screaming 

2) Those who support you.

These people take it outside the box.

They train with you, eat with you.

Even if the workout was a total flop and you feel trashy about it...

They're there.

If you've just had a bad day in general and don't wanna talk or even WOD...

They're likely to be a call away.

These guys are important, they really are Every athlete has a slump and these are the ones to pick them up.

3) Those who walk with you

There're just a hand full of them in everyone's lives.

Sometimes, some may be sad enough to have none.
These are those who really take the cake, they live your life with you.

Every squat you do means more than a rep to them.

Every victory or defeat makes a World of a difference.

It isn't in just their words, it's in their actions.

Little things, big things. From cooking the right meals, to leaving nice snacks on your desk.

From making time and working around your schedule to attending your big days, though they really have nothing to do with it.

These people may not even be crossfitters, christians for that matter.

They're just those whom really, genuinely support you.

They want to see you succeed.

So, which are you?

CROSS-fit #82 Eyes on the prize

Every had a situation where you're lifting something really heavy, a PR of sorts.
You've waited all night for it and you've built up to it.
Psyched yourself up sufficiently and made it seem like a huge deal.
You've tried and failed like a couple of times but you know that the next try is IT!
You go down, grabbing the bar, all set and ready. Eyes straight ahead then...
Someone walks pass you....
Then everything, literally everything falls apart, either you abort the job altogether and say that it's not going to happen mentally or you try and would probably fail cause you're mind has been distracted.

It's a symptom of fear, it tries to expose any and every form of weakness you have.
The slightest thought which creeps into you mind...
"Nah, it ain't going to work, your shoes are slippery"
"You've had a bad shoulder".
All of these creep into your mind and tries to make sense of something which is unfounded.

So keep those distractions out, lest your fear deep down inside takes advantage of it.
Don't let anyone distract you, come in your line of vision.
Your mind will run wild and it'll just throw you off balance.
Hold fast and hold strong, or have you forgotten your dreams and visions from the start of the year?
Keep trying then...
Wait a while, shake it off and try again.

CROSS-fit #81 Get Real or get out

The innate nature of human beings is to be biased.
We can't trust our own judgement at times. Most of the times, we can consider ourselves right or wrong...
However, more often than not, we're biased.
Giving biased and unfounded comments on a certain subject or worst still a certain person.
And you'll notice that you're never wrong.
Even the best of the best, when they're in it to win it, they're always right.
"My lift is the best, my metcon is superior"
"My train of thought is more in depth compared to yours"
"Your training methodology is inferior, I'm obviously better."
We all think of it, it's natural.
But it's a totally different thing to act on it.
We're biased towards ourselves.
Something Coach K frequently does in a very subtle way...

He never boasts to say that his training methodology is the best, he let's the records and numbers show it.
With the number of incoming trainers from overseas, partnerships, sponsorships, athlete growth.
It's all staggering.
That is something that you can't be biased about. Hard facts.
Real numbers.
If you're good, you'e good.
Enough said.

CROSS-fit #80 Is it about you or them?

Our lives and our World revolves around people; friends and family alike.

Some of them, close enough to define our lives.

Close enough to shape whatever you do and guide your thoughts and dreams.

But is that supposed to be the way?

Are our lives ours? Or simple what others make it to be?

In the recent workouts I've done (Not many due to the pending papers approaching), one of which was really different and a first if I may add.

It was a heavy heavy workout, muscle ups and 170# thrusters. 9-6-3 in that order with a 10 minute cutoff.

Thought to myself that I should be able to do it, I have to do it, mentally I need to win.

Think Coach saw that in me that day and so 3-2-1 Go.

1st round done and it took a staggering 4 minutes. WHAT!? I've got 6 more minutes to blast through everything I just did and I'm gassed and exhausted...

2 rounds done and I'm at 8 minutes.

"Why on Earth is time passing SO FAST!?"

Then the countdown began on my last thruster. 10 seconds left....

Last round was completed in the nick of time with a second to go.

Or so I thought....

"8:21" said Coach.

Whoa whoa whoa, I thought it was like 9:58 or something, 8:21!?

Part of me felt extremely played, but another part, extremely glad I decimated the WOD.

So whilst breathing hard on the floor, I realized....

Do we do workouts or things for that matter to attribute it to our own level of expectations or that of others?

Many a times we gauge our standards based on what others tell us.

Of course it's a pushing factor but what we do know, is it for ourselves anymore?

Or to reach an elusive goal that someone else has set for us?

Then again, sometimes we don't know our limits and those who know us better than ourselves can push us better...

Taking a step back, it's actually simple..

Having the idea that you want it in your head, badly and letting others guide you along the way.

It's just like how anyone starts a fitness program, they have in their head, an idea that they want to get fit.

Thereafter, it's all on the trainer to guide, shape and mould that...

No man is an island, that's right.

But what everyone else needs to do is have something in mind, for yourself.

Then get whatever everyone else is saying and align it to what you want to see...

Gotta start somewhere, might as well start up in your head...

CROSS-fit #79 Trade off

There's always a trade-off.

No matter how small or big.

If you focus on your strength, your metabolic conditioning is bound to drop.

Focus on flexibility and stamina, your strength may just plummet.

Do heavy reps and never attempting a 1 rep max. Soon, the reps will catch up to you.

So how to be a all-rounder? One that's good at everything.

To be great at lifts and met-con at the same time.

The elites have somehow found a way to perfect it and no,  it's not just the genes.

As they always say, crossfit is constantly varied, purely functional, highly intense.

But then again, you will only get random success with random programming.

To ensure success, have proper programming.

The beasts out there have been training day and night for months.

However, it isn't just the sheer volume of workload they do every single day.

It's about what they do.

Carefully planned, meticulously scrutinized training regimes.

Every workout is planned and executed precisely as planned.

This is key.

The magic doesn't begin with the plates or the rack.

It begins on the white board.

What're you planning today?

Proper growth plans or just random scheduling.

The latter is easily disguised as the former.

Be careful to distinguish between both of them.

Patterns are not uncommon for good trainers It may seem to be a contradiction to "constantly varied".

But as said before, it isn't random success we're looking for.

It's a sustained one.

CROSS-fit #78 Don't let your dreams die.

So comes the end of the Crossfit Open Games 2012.
Maybe to some, so concludes their ever elusive dream of competing in the main arena.
Where the big boys roll.
To some, it's just the start of something big, something amazing.
But at the end of it all, do we become better or bitter?
Do we stand taller than how we were like before?
What have we learnt...

They say that every single day is just a sum of whatever that has happened in days before.
Well, it is true. Everything that happens today, will eventually affect tomorrow.
Disregard your entire past, it's all about today.
The past has come and gone, results have come and gone, past relationships, past sins.
All of them have met their expiry date.
Yeah, you may have messed up in all the open WODs, man you may have even messed your entire life up...

But what are you going to do about it?
Let all those dreams slip away? Beat yourself up over it? Or get up and learn from them...
No matter what happens in the future, you can better yourself NOW.
I kind of messed up in all the Open workouts. In one way or another...
Shouldn't have been drinking in the months before that... weeks before that even.
Should have gotten more rest.
Should have worked on my weaknesses more each time....
We all have our 'should' and things we could all place blame upon.

Don't!

Pluck that courage up and admit that you've made them mistakes.
That you aren't strong enough and you've got things to work on.
After competing, over the past few days, I've come up with a list...

Am I ashamed of my weaknesses?
Nope.
I'd rather be aware of them, expose them, so they have no power over me...
Cause one day, my weaknesses will becomes strengths.
Items on the left will go to the right.

Make it YOUR decision today.
It's only march and the great thing is that the year is barely through. Make some decisions for yourself today...

To be a better you, tomorrow.

CROSS-fit #77 Again?

The last and final Crossfit Open WOD, the much anticipated workout which would tip the scales for many...
The FRAN LADDER!? What! A repeat!?
So much for creativity aye HQ guys.
Many have threw in comments like it's poor programming, lousy methodology.
The net thrown won't be big enough to encompass everyone...

What is everyone talking about!?
I say I'm glad it's a repeat! Most are going on whining about it cause they're afraid.
Are you?
Take it as a platform for those guys whom can't go anywhere near the regionals or to the games itself to gauge themselves. It allows for them to look at themselves and see if they've gotten stronger.
I know I definitely did. In such a setting, with my mind and body in tune.
What better scenario to throw in a benchmark workout then in the Open.

So, Have you gotten stronger? Or have you slacked off?
Whatever it is...
There's next round, next year.

CROSS-fit #76 2 years and going strong

So much can change in a span of a few months.

Take that and think of it in terms of 2 years.

Look back and see how far you've come. Just once in a while, I'd like to do that.

It's been 2 years since I started the Sport of Crossfit.

I have no idea where to begin...

It's been a long and tough journey, week after week. Getting beaten and battered every single time.

Learning from the mistakes and the victories.

Getting reprimanded from leaving the bottles around, getting encouraged when the workout doesn't go too well and getting praised for making that PR.

Time and time again.

So many have asked me, why do I still go back?

Crossfit, in general and not just at CFSG, is an expensive place to be training at!

You pay top dollar for great coaching but hey you can get a similar (but of course a lousier) experience at a much cheaper Fitness First gym.

Recently, many have called crossfit a cult, a 'religion' even. 

So why, why do people pay and still come back again and again, to get bruised on the legs, the neck, the collarbone.

To experience immense pain and love it, to go back at it almost everyday. To smell the weights and love it.

There's no local competition in which we have, it is growing I must say, but there isn't a very large scale one.

Yeah there're the Crossfit games Open, the international competition, but face it, no way am I going all the way in the future. So what is it?

Maybe it's the people? The way they shout, cry, encourage, bleed, scold, laugh and smile with you

Or it's the results that it has produced? The numbers that come along with it and the many PRs... 

Or maybe the relief from stress? 

Probably it's really just fun! Weird ass scenarios like Ops GA.

The love for competition maybe? Like how there're the local and international Games along with almost every workout being some sort of a competition.

Or I guess it's the food that comes with the workouts? The many crazy BBQs we've had.

Perhaps it's the way that it actually gives back to the community in an amazing way. Like OBW and coaching the youths of our generation...

Coach says that Crossfit Singapore is going to be known as one of the best Strength and Conditioning places in the World. I have got to agree with that.

However, I'm going to take it further, it's probably one of the best places to be at, period.

I couldn't describe CFSG with just a simple phrase or just one line.

Like how I can't describe Crossfit with one line. Like how I can't summarize my entire 2 years into a sentence. It's well, everything that I could ask for..

I Crossfit because of everything above. 

I Crossfit because it's me.

Is there more to life other than this? Yeah, of course.

Is there more to come after the past 2 years? Definitely.

But one thing is for sure, this Crossfit journey isn't going to stop in the near future.

There has been rough times, really rough ones when juggling it all hasn't been easy but....

Crossfit has changed almost everything. 

Here's where I found much of what I'm passionate about.

Where God is and always will be the center of it all.

That is CROSS-fit.

CROSS-fit #75 Let's go

It takes time, but come on, let's go.
Get off the couch, stop chewing that bread stick and munching on those chips.
Your life is in your hands.
Not in the hands of a machine, a car, a system an order per se.
Living in an Ergonomic environment, we all want to live life based on what we have.
No matter how we argue it, we reside in an environment whereby technology, exploitation, rules.
In turn, we have come up with so many problems and difficulties for no one but ourselves.
We take a little time to look at our surroundings and you have people complaining about lower back pains.
We have issues such as pained shoulder joints.
Therefore sparking the rise of contentions and the need for addressing 'problems'.
We begin to look at the way our lives which has been greatly revolutionized and begin to insist that the change is good.
However like an old philosopher once said, (or maybe 9gag)
"Not all change is good".
No doubt, change is the only constant in life but we have to recognize that not all of it is good.
We have become reliant on technology, compatibilities, we become slack, we lack the desire to effect more innate change in ourselves.
Instead of correcting an issue of sitting less, we make a more comfortable chair to ease the back pains.
But really, is making a new chair going to solve the problem or is simply sitting lesser the better option??
We have made a mountain out of a molehill. And this is coming from an engineers perspective.
Not one whom is a fanatic on fitness, but one whom looks at human kind and wonders if all these advancements are worth while.

When I bring across the term, 'old school', what do people think of?
What do you think of?
Something good? Or bad?
Think of the likes of Michael Jordan, Magic Johnson.
Look at how 'amazing' we've become. Yeah, there's been the rise of stars such as 'Usain Bolt'.
But sorry, Old school is just old school.
It comes across as Strong, fierce, determined, undeveloped for sure but resilient.

I'm not trying to bring the past back to the future. I'm trying to bring across the need of the fundamentals.
No, it's not just in fitness and crossfit (though I could give a whole lecture on it)
It's about our lifestyles in all ways.
Let's go, get up and let's go.