2013

When I thought that 2012 was pretty much the best year yet, with all that travelling and new experiences in the states.
2013 somehow seemed to outdo itself. Perhaps the lessons from 2012 just carried forward to 2013.
I don't think I'm gonna do what I normally do, record the year in pictures, soundtracks or places.
I suppose 2013 is more than that...

The magic happened quietly this year.
The spark was set off many times and passions caught fire once again.
Could I have done anything better in 2013? Of course I could have.
But nah, wouldn't have changed a single thing.

If I could, I wanna thank God for just a few things.

For the friends and family I have around me.
Everyone, really everyone.
I  may miss you out... But the international friends, ISE buds, Shelby, 1989, BDPs, E406, Crossfitters and Ning :)
You've all made my journey in 2013 a whole lot sweeter.
Through all the opportunities and encouragements, you've made me able to pursue my dreams.
You've given me courage to live freely again.

For the dreams, revived.
When they say that life can come back to dry bones.
It is indeed true. :)
Visions, dreams and passions have never burnt bright, never burnt stronger.
May it continue to grow each passing year.

For the opportunities I never saw coming.
From the startup ideas to the open doors to coaching and even the ultimately random Europe trip.
God has literally dropped blessings into my life.
Even bumping consecutively into a certain someone and eventually seeing magic happen.
And at every juncture, it was a full on pursuit.
Success or failure, you'll never know till you try. Isn't it?

For the failures I've had
For each and every one of them. Painful and sad.
From injuries, to mistakes in life, loss of relationships and fails in school.
Every single one of them got me thinking deeper each time.
Reflecting back on the decisions I've made and how things just could've been better.
It just prepares me for 2014!

2013 was awesome ya'll.
Looking forward to 2014 with everyone else :)

CROSS-fit #143 Complacency

It's the root of all evil in Crossfit.
Complacency quickly kills of any gains by any athlete or trainer.
It reduces you from a well established individual to one whom can't hold much anymore.
When someone thinks that, "I'm pretty good, I think I'm there".
Is where the fall really begins.

When you start being lazy and treating your training sessions as 'just another workout'.
When you start taking the presence of your coach and your fellow athletes for granted.
When you start thinking that you're grown up enough to live your life without any guidance (Spiritually).
Then it's the start of ego, pride creeping in.
When these come into the picture it isn't pretty.
It's written right smack outside the box in Crossfit Singapore.
"Leave your ego at the door".

Why? Why no ego or complacency in the box?
With ego, you turn a blind eye to your own faults, you begin to notice the faults of others instead.
You begin to think that you're probably stronger and fitter than everyone here.
The downhill descend to injury is what awaits you.

Leave ego or complacency at the door.
Hang on, lemme change that.
Leave ego or complacency outta your life. Period.

CROS-Fit #142 Now that you're healed, what's next?

We all pray for that miracle, that one miracle in out lives.

For the sake of illustration, let's take the oh so tender shoulder as an example.

So I've been praying for healing and for it to get better (It's really getting better, bit by bit, Praise God!)

But what I realized was that after I do get better, I'm really blessed to be surrounded by people who know injuries like that, whom know what you can or cannot do and how to get it stronger than it was before.

But for some people, it's really the opposite.

There're people whom pray for healing and when they get it, they jump straight in to lift heavy again, with no change in technique or mindset and what happens? Yeah, you can guess what happens....

We all pray for healing, and when we do get the healing, we go right back in to our lifestyle which led to that injury to begin with.

Say you've been having diabetes all this while and you somehow managed to overcome it, miraculously.

Then you go back to work and change not one bit in your lifestyle.

Then you contract diabetes again and curse God along the way.

Do you see the strange way we humans tend to treat our lives.

When we finally get our healing, what's next?
Are you gonna go back to work straight away, sit down in front of a desk and put your body in a bad position? Or are you going to get moving daily and get engaged in activities to prevent that injury or sickness?

I'm not trying to be a heretic here. But sometimes, I look at people whom raise their hands when theys ay they want healing in their bodies, I look at them and really wonder.

Do you really really want it?

If you get it, gosh you're gonna set yourself up for another injury coming back, then oh the cycle repeats.

Maybe that's what Jesus referred to when he said that "He could not do many miracles here due to their lack of Faith". (maybe something else, but hey, it's my interpretation of it)

Set up a plan for yourself.

Think, right now, when God does heal me, what am I going to do differently?

I got sick, I got injured for a reason. Something, somewhere, in my lifestyle went wayward.

It's as simple as that.

So think of a plan, think of a recovery plan for yourself.

Pushing it a little farther.

Maybe that's why God doesn't bless us with all the wishes we have in our prayer list.

Probably because the moment we're given it in front of our eyes.

We simply don't know what to do with it.

Blessings? Sure! Now that I've got it, erm.... Now what?

We all have to take that step back and be prepared for our blessings.

Prepare in Faith, prepare to succeed, set yourself up for that and not just to waste the blessings God has given you/

So students, God has given you your A's. What're you gonna do with that?

Working adults, you got your big break, that big promotion, what next? What're you gonna do with that?

Your response will dictate how far that blessing will go.

Your response will probably dictate the next blessing that is gonna come your way really soon.

Now that you're healed.

Now that you're blessed.

What's next?

CROSS-fit #141 Live NOW

There's always a big tendency for everyone to dream and dream big!

On the flip side, there's also a tendency for people to continually live in the past.

The former speaks of people living in the hopeful glories.

The latter speaks of people living in their previous victories.

However, don't do both.

I'm not denying that it isn't good to live by Faith, to believe in the things unseen.

But some people push that a little too far.

People begin to guide their lives based on how they were in the past.

Or they guide their lives based on how they want to be.

Upon rehab for my shoulder, I've been rather impatient.

I've regained quite a significant amount of range of motion and am able to load it just a little.

Just when I wanted to push it a little.

A friend reminded me, to live in the NOW.

Don't treat your shoulder like it's all healthy and good in the past.

Don't treat it like it's already recovered in the future.

Treat your shoulder as it is.

Take it in and face up to it. Tell yourself that right now, it is injured and you need to treat it differently.

Treat your life as it is.

No matter how wayward or successful it might be, take it in and deal with it.

It may not be in the best of positions but sometimes you just need to work with what you have.

Doing it any other way may just do more harm than good.

Imagine if I rushed my shoulder rehab, how bad it would've been.

Live your life in the NOW.

Not in the past or in the future.

Because when you do so, you lose sight of the things which need to be done NOW.

These things might just be the make or break for you.

CROSS-fit #140 Lift your hands

We very often, take for granted, the simple joys of life.
We really do, and it's quite sad to see that sometimes.
They say that you never know how much something means to you when you actually lose it.
Yeap, that's what happened to me.

We take for granted, the simple things and we even complain about doing them.
We whine and complain about doing thrusters (oh we hate those, don't we)
We're constantly contemplating whether we should miss the workout if it involves something we don't like.
But now after injuring my shoulder...
I am so envious of everyone who can do anything shoulder related.
I look at those who do pull ups, thrusters, toes to bars and I gaze with jealousy.
You don't know how much I wish I could just hop on and crank those reps away.
You have no idea what that means to me and how one would feel.

So it seems that what they say, about how you never know what treasure really is till you lose it...
Is really true.
I've taken for granted, my ability to use my shoulders and I've learnt to appreciate this God given gift.
Not just for my shoulders but even for my legs.

Not just in Crossfit, but even in church.
We so often, take for granted, the ability to raise our hands in worship.
We get lazy and instead of really raising our hands, we take the easy option and rest them on our laps.
They call it a sacrifice of praise for a reason.
It's supposed to be done, especially so, when it's the hardest.
I never knew what that mean till last weekend.
When lifting my hands felt so so so hard.
And the inability to do so crushed me just a little bit more than it normally did.
But there were moments where I was able to summon some flexibility and strength to raise them.
Those moments felt magical, those moments (no matter how many seconds they were), made my day.

So take it from me.
You may not be able to fully understand how I feel (Till you actually go through it)
but maybe this will allow you to understand.
That at every junction in life.
Take some time to smell the flowers and appreciate the small beauties around us.
That's how we become...
"More than conquerors".

CROSS-fit #139 Hello shoulder, it's good to meet you :)

Sometimes in life, you take a fall (Literally).

Some falls leave you with just scars and wounds.

But some, gosh, some leave you with a majorly dislocated shoulder.

Well, yes, that happened to me.

I've been through my fair share of injuries but this....

Most 'falls' result in a shoulder impingement,  sore back, sore wrist, slightly pained knees.

Nothing much, really, nothing that I can't deal with.

This on the other hand brought everything to a whole new level.

This 'fall' was the worst (best) that I've ever had.

It's brought me back down to reality, back down to understanding humility again.

That at the root of everything I do, I'm after all, still human.

The injury has hurt me tremendously, on the inside and out.

But at the heart of it all, there's probably more to gain.

I've learnt to appreciate things a whole lot more.

Right now, I'm limited in terms o mobility and that has greatly affected my lifestyle.

The fear of decrepitude (The loss of human function) has never been more real. 

I've learnt to appreciate the small things we all take for granted.

On the road to recovery, I've also learnt that small steps make a very big difference.

It takes effort, patience and a whole lot of humility to do the proper rehabilitative work.

It's a good time to know my body again.

It's a good time to fix up the many issues my body has had since I was 14.

It's a good time to work on my other weaknesses while taking my shoulder out of the equation.

It's also a good time to reflect on my training, abilities and character.

Some 'falls' may come and go.

but the very cliched saying of "It doesn't matter how hard you fall but how hard you stand back up" has never meant more.

The next few blog posts (Whilst I'm recovering) is dedicated to learning about my body, lifestyle and habits that we all take for granted.

Superheroes have their kryptonite. They do fall once in a while.

But really, what matters...

Is how much of a hero you can still be while climbing back up.

CROSS-fit #138 Layers

Very often, we can layer our lives.
We can classify them in terms of priorities, proximity or even intimacies.
But it is also very common, for our decisions to be layered.

There was a post about values and value judgement a couple of posts ago.
This is taking it a little deeper.
Our reasoning and decisions are very often layered in our heads.
Of course, there's the outer layer, the layer which everyone sees.
"Oh I don't Crossfit cause well, I don't wanna be associated with such a place".
"Or, I don't Crossfit cause I think it's too expensive."
There're reasons or 'excuses' for everything we do in our lives.
And we really do like to pin them on the ones that are the most apparent.
Either that, or we simply want to pin them on the ones which make us feel the best,
We want to pin them on reasons which are within our comfort zone, whereby we don't get challenged.

Peel a couple of layers back and those reasons change.
They become something a bit more intimate. They become a bit more painful.
"I don't Crossfit cause I'm afraid of ..."
For the current athlete whom has had a past. They hate being called this...
"I don't Crossfit cause I'm simply lazy...."
It isn't an easy thing to face. To once be a real professional athlete and be called lazy.
But sometimes we need to be honest with ourselves
So don't take the easy route. Sometimes we all need to take a step back.
To take stock of our own lives and the real reasons we make certain decisions.

There may be a 100 reasons.
Of that 100 reasons, 99 could be legit reasons but they may be legit excuses.
Often there's the 1 reason that, deep down inside, is the real factor.
Don't blame the minority for the majority.
Because once that single 1 reason has been addressed, the 99 fall away.

Yeah, there'll be many reasons for many things in our lives, in work, passion, family and even your walk with God.
"I can't cause I don't have any more spare time."
"I can't because the people there aren't my type,"
"I can't because it's just too out of the way."
Maybe that real layer is,
"I don't Crossfit because..."
"I don't go to my Cell Group meetings because...."
"I don't eat dinner with my parents because...."

Take a step back and let's focus on that one reason.

CROSS-fit #137 What are we telling our kids

The few complaints (few but still largely irritating) I get from others when I ask em to do Crossfit.

"It's too expensive".

Yeah, it's 200 bucks per month, which really seems like alot.

But you dissect it a little deeper, it's very likely 200 dollars you can easily spare.

I see people willing to spend that same 200 (Probably even more) on eye candy gyms which don't teach you anything and the only benefit that, that gym has over the box is well, massive mirrors, a tv and showers.

But beyond just talking about where you're spending your cash.

Let's talk about our kids or rather, the next generation.

Let's talk about what we're telling them and teaching them via our actions.

Here in sunny Singapore, we are willing to spend the same 200 dollars for a tuition teacher whom comes once a week, for 2 hours. Making it a total of 8 hours.

You're paying 200 dollars for a 'private' lesson for only 8 hours.

And I'm gonna get alot of hate but many of these teachers (Unless they're ex school teachers) aren't exactly trained to teach. They don't know how the kid is supposed to react to certain cues and lesson plans etc.

I know I' generalizing but this is rampant out there, tuition teachers who can't really teach but claim they can, simply because of their stellar grades?

Most kids get these tuition teachers and yes, they do learn.

But when asked, why don't you let your kid join, say Crossfit kids?

It's going to be cheaper than tuition and you get more value out of it.

Your kid will be able to meet like-minded children, have a ton of fun, learn how to keep fit and movement from a very young age which will likely allow him or her become a potential athlete in future?

Basically, your kid will be allowed to 'play' in a very educational environment.

The common reaction?

"Fitness? Sports? Play? No, please NO!"

"Can these things get my son into a University? Studies first, fitness later"

"Letting them learn such things won't help them get their A's right? Forget about it"

I'm not trying to hard sell Crossfit here, don't send them to Crossfit, send them to some track class which suits you better.

But what I'm trying to say is, what on Earth are we telling our kids?

We are telling them that getting grades is more important than your health or play.

That working your ass off is more important than keeping fit or having a balance in life.

It may not just be fitness, but it may be Sunday school, or it may be family time.

What are you teaching your kids?
That work on the weekends, sacrificing family time, is more important than family itself?

Hopefully, everyone sees this.

That it isn't just about the grades or climbing up the social ladder, it's about every aspect of life.

it's about the balance you need to have for yourself and for the next generation.

CROSS-fit #136 The road less travelled

Matt 7:14
"But small is the gate and narrow the road that leads to life, and only a few find it."

Through my course of study and research in Crossfit (Experiences included)

It is undeniable, the benefits and evidence that Crossfit is a good training program and system.

You can't point any fingers and say that anyone who seriously went through the program has emerged un-fitter or have had no change in their health or body.

It is open and in the books, Crossfit is effective.

But why? Why don't people do it? 

I mean, I've told people about it, many have seen the visible effects of it.

It's simple, Crossfit is Hard.

Gosh it's hard.

It's hard, it's exhausting and often painful.

It leaves you on the floor, gasping for air multiple times a week.

But of course, it's not without people around you to share that experience.

Crossfit is hard and people don't wanna do it.

Many people know that certain things in their lives are good for them.

They know that walking the "Narrow path" is going to bring them to green pastures.

But this "Narrow path", is gonna be painful.

it's hard and very potentially exhausting.

Following that "Narrow path", no matter what it may be, may drain you at times.

I'd imagine teachers, following their calling to be who they are, get so drained and tired from teaching at times. They might lose their temper, break down and risk getting fired.

But still, they choose to walk the narrow path.

Everyone who walks through the doors of the box understand the moment they step in.

They see the sign outside which says, leave your ego at the door.

Because there's no room for ego here.

It's a narrow path that these athletes have chosen to walk.

They can very well indulge in their comfort and go to zumba or pump class (No offense!)

Because it is genuinely easier! (Measure your VO2 uptake during both sessions and you'll know it's true)

So I have a whole lot of respect for everyone who has chosen to stick with us.

I have respect for those who have chosen to walk that Narrow path in fitness

I respect those who have chosen to walk the Narrow Paths in their calling

Those who take up a smaller salary to do things they know they were called to do.

Those who realize that this is the road that is less traveled but do so nonetheless.

Those who forsake, friends, fortune and fame just to walk this path and they aren't afraid to walk it alone, in the dark.

I respect those who follow their values in their lives as well.

So often, it's easier to take that easy way out, to follow the person who promises more money.

It's easier to follow the person who promises an easy life and fame in an instant.

It's the narrow path when you choose to stick with the person who gives vision.

Everything else that comes, fame, fortune, is really all just a bonus

Walk the narrow path with me.

Because, just like Crossfit, this narrow path, is made easier when there's someone sharing the same experience and gasping for air beside you

It's not easy, I guarantee you that.

But what waits at the end of the tunnel is undeniable.

The results are evidence based.

Whatever your goal, whatever you seek, is waiting.

Come on board with me!

CROSS-FIT #135 Value Judgement

Decisions that we make, all our decisions in our lives are all an extension of ourselves.
From the smallest to the biggest of decisions, these are all value judgements that we make.
When you choose to spend time with your loved ones and not spend that extra hours in OT.
You are choosing and valuing your loved ones over money and the need to always impress.

It's not that you have NO TIME. It's just that you choose and value things in life differently.
We all have 24 hours.
We all have the same amount of time and decisions we need to make.

Bringing it to Crossfit.
When you choose the 'better opportunity' over the happiness of others, you have made a value judgement as well. You have chosen 'Worldly gains' over the vision mapped out when we first began.
In the workout, our values shape the snap decisions and subconscious decisions as well.
Before a big lift, before a big wod.
Our mental state reflects our values at that very moment.
Whether we feel full of faith or fear is very reflective in our movements and it shows.
Our values will ultimately shape our lives and this is extremely crucial in making us better people.

If you choose to come back again and again despite failure.
You're simply valuing success over comfort.

What are we willing to die for?
Those are our values.
What are you willing to live with and stand by all the way till the end without wavering?
Those are our values.

Values aren't just for the individual but also for the organization.
Whatever company you're in, organization or even box you're in.
Every decision that it makes as a whole (Likely driven by the owner or head coach) is a reflection of values as well.
If you're sharp enough, you'll catch on to it.
if the box or gym you're training in seeks to make a difference instead of getting you comfortable
Then you know you're in the right place.

CROSS-fit #134 Be More

Being an athlete at Crossfit Singapore and a final year student at the National University of Singapore has given me great insights into the idea, business and meaning of fitness.
Currently, I'm embarked in a research project, studying the trends of Crossfit and how people view that.
In the course of my research, I've come across an article written by a fellow athlete at my box.
Exposing some very real perceptions of fitness, as well as beauty.
The link is here
In this article, he dabbles on the very nature fitness and what it means to people.
That coupled with whatever research I have done so far has brought me to this simple simple conclusion.

Alot of us, are sadly, superficial, insecure and downright monsters inside.
I've come to realize that people all want to, as the articles has said, be less.
In joining any fitness program, the aim for them is really, to lose weight.
To lose this, or that, shed some weight, not gain muscle and to basically, be less.
They all want to get 'hot' by losing some weight, fitting into that tiny thing called a dress.
It's all perception and advertising put into context.
Instead, I dare challenge you.
Any of you readers out there.
Even the men.
Look at the mirror and ask for more.

Ask for a whole lot more out of yourselves.
Not just in size or on the scales.
Let that be secondary.
Want to be stronger, faster, quicker.
Desire to lift more, live more.
(Guys, I'm not just talking about getting the biggest biceps, I'm referring to the man INSIDE of you)
We were all meant to reach for greater heights.
So don't shy away and say that being less, thinner, skinnier is better for you.
Aim to do / be more with your lives.

That being said, Christ came down and commissioned us to 'do greater things'.
So why, why are we focusing on what OTHERS are saying instead of actually DOING greater things?
Real beauty comes not from the outward appearance but what someone is on the inside.
Helping others in need, using your body and energy from your fitness to make this World a better place.
That, is real beauty.
Not the chopsticks that can barely carry her own child.
So take up that challenge for some time. Disregard what others are saying.
Be more.

CrossFit #133 Not everyday is a PR day

Yupp. Sorry to burst your bubble.
The fact that you're working your ass off everyday, doesn't mean you're gonna be making PRs everytime you decide you want to.
Yes, determination plays a part, planning plays a part.
but there're days you need to live by the motto, "Live to Fight another day".
What matters is that you win the war and not necessarily every battle isn't it?

People beat themselves up big time when they apparently don't make the lift.
They hate themselves for it.
I'd rather have the attitude of coming back stronger the next time.
It's not just a failed lift, it's also about how you react from it.

You can learn from your mistakes.
Every failure, can be attributed to a reason.
Wait, I take that back.
Every failure, can be attributed to several reasons.
If you look deep down, there may be reasons you never knew why you failed.
On the surface, it could be your technique which has flaws. Often the case for beginners.
Come closer, look deeper, you'll realize that the athletes mobility might have caused it.
Now go even deeper, perhaps there were distractions, a thousand and one things floating in the mind.
This is just a lifting analogy but you can imagine what problems cause your failures.
Don't just think, "Oh I didn't put in enough time in studying"
Did you work smart?
Was it productive and conducive.
Be critical about our lives.


So instead of making sure you win every single day.
You need these failures.
You need them to dig deep and find out why you've had troubles.

CROSS-fit #132 Big Hearted

Studies have shown that very often, our brains circuitry runs faster than we can feel.
In other words.
Our minds are racing so much, in the heat of the moment, we think of a thousand and one things
It happens all the time...
Not just to Crossfitters, I'm sure.

Before any big exam, big race, competition or even proposal.
Everyone over thinks everything.
They run the whole procedure in their mind.
They visualize and run through the entire sequence like a thousand times
It's a perfectly GOOD thing to visualize, it's encouraged and advocated by the experts on successful thinking.
But it's one thing to visualize in confidence and another to do so in anxiety.
Doing so in anxiety just messes you up, you think of the many possibilities.
The possible hits, how you're going to celebrate. You think of the possible misses, how you may fail.

Now I'm gonna push it a little further.
There're those whom, in the process of over thinking, over confess.
I'm not going to be the scriptural specialist here and have to admit that this might be wrong to many.
But it worked for me....
Over confessing God's promises in a feat of fear and anxiety.
Yes, confessing will help, it brings confidence to you.
But if you're doing so all outta 'the fear of failing' then something is wrong ain't it?
It's like how people make that heartless desperate prayer all for the sake of salvation from whatever shithole they're in but can't be bothered to pray any other time.

It's one thing to think of these things, it's another to hold them in our heart.
Last Monday, I failed a big lift, I was so psyched about it, I knew I could get it up and do it.
I prayed desperately moments before the lift.
'God this is my calling, this is my CALLING, SO I GOTTA MAKE IT!"
I thought to myself, this is going to be it, This Is Going To Be It, THIS IS GOING TO BE IT!!!
But I failed...
Coming away from the bar, an unlikely friend saw me and told me in his own words...
"You know you can do it, you know you can.
But your heart, your heart must be F**king big."
I guess it meant something to him but it meant a totally different thing.

We all know our promises, we all know our victories promised to us.
We know the word.
We know the confessions.
But if our heart isn't big enough to keep it in, then there's no point racing them in our head.
If you can't 'internalize' them, calm down and really live that word out, then take a step back.
Really let the promises sink in.
If you don't then whatever promises and just random words strung together.
You'll be surprised at the confidence that such calmness will bring.

"Be Still"
Let that word sink, sink, sink.

Re-attempting that lift.
I went in surprisingly calm.
I didn't need any unnecessary psyching or pump up.
I didn't need any loud raging music.
I just needed to use my heart and not my mind.

Before the day ended,
Last Monday became a PR day.

CROSS-fit #131 Is this a business or a lifestyle?

When I commenced my University Education back in 2010, I caught a very important movie.
"3 Idiots"
The essence of the movie was simple, chase excellence and success will chase you down.
4 years later, I can see that such a  philosophy really works.

There are Crossfit boxes that really have awesome programming, awesome community and great trainers whom actually TEACH movement and teach them in the right manner.
Then there are Crossfit boxes whom operate just like a globo gym. Whom run a business more than a good place to get people fit.
The issue here is focus.
As said in the previous post.
Ain't nobody got time for useless activities.
You want to be the best? You want to attract the right crowd?
Then what you do, how you spend your time will dictate that.



Focus your time on marketing and advertising, then you attract people whom just want to 'look good'.
You will attract people whom want to get a 'quick fix' or have their egos up in the air.
You'll attract the masses, yes you will, you'll probably get the clients nobody else can get.
But hardly, hardly, hardly will they stay. Cause there's something lacking.
The improvement you promise doesn't come readily. The success that they desire is as you promised, all superficial.
Similarly, focus on marketing YOURSELF too much, then the people you'll attract will just be like that.
Skin Deep.

Focus your time on programming, training and learning how to get people better at moving, then you'll naturally attract the people whom genuinely want to get better. They may not start out as star athletes from the get go, but they've got something inside them which isn't common in many people nowadays.
Drive.
No you won't be the most popular kid on the block. Not everyone will flock to you.
You'll only be attracting the people who make the effort to do their research on stuff. That number though, is more often than not, small.
But would you want a hundred pigeons on your back? Or just a few Eagles?
I'd pick them Eagles

Focus your time on being a better person, on being stronger and more Christlike.
Then you really don't need to boast about many things.
(Gosh the last thing that I want to hear is another person repeatedly boast about his kindness of humility)
Character is what you do when nobody is watching.
So keep it that way.
Get up and get going on being better as a person.
Not being a better salesperson.

CROSS-FIT #130 Ain't nobody got time for that

Think of your day today.

Think back of everything you've done the entire day.

Were they all doing the things you were meant to do or just got distracted to do them?

We all have 24 hours a day and gosh you got to spend it well.

In a recent video posted by Crossfit HQ, it was titled "How to beat Rich Froning".

In this video, everyone talks about what to do, what to think of when trying to do so.

Should everyone really be focusing on "How to beat Rich"? 

Or really just be focusing on besting themselves? After all, Crossfit is a very individual sport.

Instead of thinking of how to beat Rich, shouldn't they place more concern on themselves?

The champ, Rich Froning made it pretty clear, what he does, is just to be better than himself.

He wants to win, so he spends alot of time, alot of time, training.

He trains 4-5 times a day with no rest days. Honestly, I might die from that kind of volume.

But that speaks of dedication and focus.

No time for computer games, no time for idling.

But hey, we're all not Rich Froning.

Not all of us are meant to be the fittest on Earth.

But we can all try to emulate that kind of dedication and focus.

Ain't nobody got time for games all the time.

On the entire flip side, you're not supposed to be some machine to think of nothing but work.

But to me, mos of your time, most of your effort has to be dealing with what you're meant to do.

If you're called to be a business owner but end up working in the military with no connection to furthering the success of the business.

Then something is wrong isn't it?

You wanna be a champ?

Figure out what you're meant to do and spend hour on end, doing it.

CROSS-fit #129 We are RAISED up

We all live life seeking a few things.

Happiness, Joy, Eternity, Love, Power, Wealth.

Just to name a few common things that people want, that people desire,

But it's a little strange isn't it.

That most of these issues, the deep issues that all of them have are very inward seeking.

I was told only recently, that if you look around at the World.

It operates in a certain fashion...

In order to climb up that ladder, you have to step on others to get your way up.

In order to get into the best school, best company, you've got to step on others.

To get that promotion oh you have to be a cunning cunning man.

But is that really the only option?

If that's what we really seek in life that something is vastly wrong isn't it?

Thankfully, there's an alternative.

Let's try Raising people up.

I've had the privilege to be trained and train with some awesome people in Crossfit Singapore.

Over here, we celebrate victories, we celebrate PRs.

But when someone gets the win, there's always a resounding cheer!

It's hardly the case whereby you cheer for your opponent.

Never will that ever happen in pro sports.

But it does for Crossfit.

Raise people up because when you do that, you, will be raised up yourself.

Bring some heaven down to Earth. 

Make someones day, give them a hand, an encouragement.

Make them the star of the day instead of yourself.

Don't just seek fame and power.

Seek to serve, seek to make someones day.

We are made to raise things in life and not put down.

It's easy to fall down, it's easy to drop something and let gravity do it's work.

It's totally another thing to pick up 200kg in a deadlift.

That's what we have been trained to do, aren't we?

We're all trained and taught to pick people, to raise things up.

So let's put that in practice shall we?

CROSS-fit #128 Have Control

Contrary to popular belief, human being are really strong and powerful creatures.

No, not just because of our intellect.

We're really genuinely strong.

We just don't know it yet.

Studies have shown that we are able to utilize only 10% of our brains capacity.

Similarly, our Central Nervous System (CNS), the thing which connects your brain to your muscles and tells it to move, is only able to use 10% of that entire capability.

If we were able to tap into a little bit more?

Einstein is said to be able to access 11-12%. BAM, came nuclear energy.

Olympic Weightlifters are able to fire their CNS at a more rapid rate too.

The outcome? Immense power being generated.

I mean, they say ants can carry like 7 times their bodyweight?

Well, I've seen humans do 2.5 times their bodyweight. Pretty impressive!

But it's all about control.

You need to have control over your body.

A little too much strength, too much power, and bad things may happen.

Run too fast when you're not ready, you pull your hamstring.

Lift too hard, too fast, you're gonna get a bad back.

Have control. Control your body.

The magic isn't in the power or strength of all men.

It's about being able to control whatever strengths you have.

And to channel them in the right direction.

You may have immense CNS recruitment, firing at very rapid rates.

But going too hard, too fast, results in what many call, burn outs.

Being a hero today might cause you to be a zero tomorrow (Pardon the cheesy line)

Save some in the tank.

But as Crossfit always says, the greatest adaptation comes between the ears.

Control your mind. That's the most important.

Don't let your emotions overtake you.

Don't let life overtake your being.

We're powerful beyond measure, we need to recognize that.

In our bodies, in our spirit and in our minds.

Each day, train yourself for greater control.

I'm asking everyone to be straight edged EVERY single moment.

Lose yourself at the right time and at the right moment.

But save some in the tank.

That's how you get stronger, that's how you access that 100%

CROSS-fit #127 We are wired this way

So many things in our lives have become second nature to us.
Note the word "SECOND" nature.
We have become so accustomed to sitting in front of the computer, reaching for the bowl of noodles or commenting on that Facebook status.
It's second nature cause it isn't exactly natural.
We weren't built to function this way.

We're not wired to sit in front of the couch, watch tv all day.
We're not made to gobble up tons and tons of processed rice, noodles and Coke all day.
Contrary to popular belief, we're not made to run marathons or to all look like Hulk Hogan.
We're definitely not made to be talking to people behind the cover of the internet
Maybe that's why people yearn to move, they seek other sources of entertainment.

We are all wired to do a few things...
We're wired to move and move quickly, to compete in that arena of 'Fitness' just as the Olympians have.
We're wired to get out and about, to interact with people, face to face.
We're wired to worship. Not the TV, not idols but God.

Sometimes if you're doing something which is 'unnatural' for you, things won't go your way.
Try, try to do something natural.
Do something you're wired to do.
Don't go for some pump class.
Get your hands down and dirty, cause that's what we're wired to do.
Instead of facebooking, pick that phone up or meet up.
We all talk about functional fitness.
Then let's be functional. Let's do SOMETHING.

CROSS-fit #126 Education

School will teach you a variety of skills that would help you for a lifetime.

But more than that, school teaches you life skills, teaches you values and discipline.

One important value is the pursuit of education.

Some have said that your true education commences the moment you leave school.

Applying this to Crossfit. Wouldn't you want to learn more?

Learn more about your fitness and about how your body really works?

I may sound extremely biased (I probably am) but bear with me.

I've seen many fitness programs or athletes strive to emulate only one thing.

Do the workout, no questions asked.

Honestly speaking, this is so far from the truth.

You are now placing your entire life and fitness goals in the hands of a trainer or coach.

Not to say that it's wrong, sometimes it's better to listen to them instead of yourself.

But there has to come to a point where if you have doubts about yourself or about your fitness.

You can answer them yourself.

It's essentially saying, so long as I go to church, listen to my leaders, they are ALWAYS right and I no longer need to think for myself.

It's saying, so long as I listen to my teacher that an apple starts with the letter 'B', it does start with the letter 'B'!.

Not exactly the brightest of people aye?

I'm not trying to inspire selfishness, disrespect for authority or unteachability.

I'm trying to inspire responsibility in our lives.

Aspire to learn more about yourself.

Not just in fitness but in every aspect of life.

My heart and fist twitches a little when someone says, "Don't worry, person A knows it all, he'll handle it".

Or "He knows best, so I'll leave it as that, no need to figure more out."

Nobody is all knowing, nobody has all the revelations in the World.

We are here to build each other up. Aren't we?

We feed of each others knowledge and grow from it.

We are meant to edify and lift up, not put down.

That's what I love about Crossfit and CHC. If there's a new program, a new methodology or new revelation, people share it. People want to 'educate'.

We don't know it all.

We've not reached Nirvana. 

We're not perfect either.

(Look at your Clean and Jerk, I'm sure it has some room for improvement, unless you're Rich Froning)

But let's strive to be.

It's all in the journey, yeah??

CROSS-fit #125 The Board

Our lives, are really just like the white/chalk board isn't it?

Workouts are written on the board, you barely know the workouts till the day before or till you step in.
Circumstances are dished out to you randomly, you won't know when's gonna be your next promotion, your next text or your next accident for that matter

Your training thus far prepares you for whatever you're going to face but your past can't save you, it's your choice whether you want to make it or break it
Your life is a sum total of all the experiences, good and bad. But that isn't going to change a thing. You have to decide whether to move up higher or fall back down

The numbers and figures you write on the board tell more than just how fit you are... The board speaks of character. The board speaks of what's inside.
When people see the circumstances you go through, they won't just look and say, "How privileged or how unfortunate that fella is". It's going to be a judgement call. 
"He just decided not to put in any effort"
"He gave it his all, he dug deep and emerged a victor"

The board does not lie. Whether it's just 5 rounds in a 10 min Amrap or 20 rounds. Everyone can see it. So be proud of what you've done. Even if it was a flop, accept it without shame.
People genuinely think that life is going to be peach perfect, no it isn't. And people can see it. People can see that of you. They can see your failures, your victories. So accept that about yourself. Cause if you keep beating yourself up (In a negative way) and avoiding the real problems. Then we're not gonna get anywhere aren't we?

Bitching about the board won't change it, one bit.
People can whine, complain, gossip about the many things that life offers you. People can talk behind others back, they can make up a thousand stories as to why you failed or why his success is just all a fake. They can make it sound as though another person is the devil reincarnate. But your life is written on the 'board'. What they say, doesn't change how/who you are. "I've kept my integrity" means more than what anyone else can say about you.

The Board is always wiped clean at the end of the day. So whatever you've achieved today, yesterday or last year, won't matter anymore. Everyone starts again.
Achieving success is one thing, basking in it is another. Accepting Failure is one thing, self-pity is another. Always look ahead for that next challenge. Don't wait for it. Eagerly anticipate it. Wake up a fighter.

CROSS-fit #124 Inwards

The haze has hit Singapore. It's apparently widespread news all across the World now.
It has reached beyond hazardous levels multiple times the past week.
Ie. Birds are dying, cats are dying, people are falling ill.
However, most obviously, people are getting angry.
Gosh they are getting angry.
Honestly, I did get really angry too.
All because the haze has affected my lifestyle.
I am unable to walk out, take a breathe of fresh air.
I can't go to the box and workout if the PSI hits ridiculous levels.
I am irritated.

I guess looking to blame was the best method of relief.
Accusing the government(s) and swearing at the air.
Of course people have come forward to do the good deed of reaching out and helping others.
That's awesome, that really is.
But I guess this is a time to look inwards?
I know I'm going to get alot of hate for the immediate next statement
(I'm speaking, really, to the healthy lively individuals)
It really is JUST A HAZE isn't it?

Look inwards.
Your external circumstances have changed. It has.
That doesn't mean that your approach to life has to.
That doesn't mean you become mean and evil all of a sudden.
What's the difference between you doing a normal 10 minute workout and Fran?
If you begin to treat big workouts and small workouts differently, then something is wrong isn't it?
These are all external circumstances.
Don't let them dictate your life.
It has been affected externally, but be resilient as a person, don't stop being you.

Look inwards.
Look at the things that you have, the convictions that inspire you to do things.
Look at the tangible and the intangibles which make you happy.
Remember your resolve.

Look inwards.
It is 'just' a haze.
Life goes on.
So keep lifting, keep living, strongly.

CROSS-fit #123 It's all a choice

From the smallest and simplest of things to the big significant tasks.

From choosing which side of the bed you get up from, to choosing your career for your kids.

It's all a choice.

These choices, no matter how small or big, shape our lives.

More often than not, these choices sum up to make a pretty big impact in your life.

These choices have made you who you are today.

But are you willing to choose life?

More often than not, we are dumb enough to choose the exact opposite from life.

We choose to get into the wrong relationships, we choose to be lazy, we choose to 'sin'.

Making them right choices ain't the easiest thing to do as well.

I mean, just look around.

The world is hard as it is yet we wanna make it harder for ourselves.

But sometimes the easy way out isn't the best way out isn't it?

Choose to be better.

Not cause it's going to be easy. 

In fact, in all honesty, choosing life is very often the harder alternative.

But if you wanna be more than who you are today.

Then make the right choices.

Make the right choices to be better.

If it means hitting the box more often, listening to people more or simply just smiling more.

Then make that choice.

Cause it all begins with a small, insignificant but very powerful, choice.

Cross-fit #122 The Integrity in Determination

2 big words here, Integrity and Determination.
Integrity refers to the state of being whole and undivided, having "Territorial integrity".
Whereas Determination refers to the relentless will to keep going.

We always talk about having integrity.
In doing the right thing, in doing the thing which is morally upright and just.
To keep to your words.
To be loyal and true to your friends and to yourself.
You have integrity when you deliver the promises you've made.

Determination on the other hand. Now that's a hardly unquantifiable term isn't it?
In Crossfit, when the workout gets written down and thrown out.
3,2,1 go.
You're moving and it gets rough, then it gets REALLY ROUGH.
It starts to sting a little.
But hey, you've got determination.You're relentless and never give up.
But you start to reduce your effort.
Don't get me wrong, you're not quitting.
You're just reducing your fight.
You've reduced your effort from 90% to 70 %
(I'm quite a fan of NEVER going 100% in anything unless the occasion really calls for it)
You're still gasping for air but you wanna give your body a damn break.

In life. We wanna fight the good fight of Faith.
Many of us don't give up.
We say we are committed and punch our chest proclaiming that out loud.
We're committed to causes and we're committed to friendship.
But is that commitment being reduced?
Yeah, you'll back that fella up whenever, but right now, are you starting to turn that dial of commitment down?



So let's have some Integrity in Determination.
Let your yes be a yes, full out, a 100%.
If you say to yourself, I wanna fight this out. THEN FIGHT.
As the wildcat saying always goes,
"Don't survive it, Crush it!"
If you're going to put in some effort and not all that effort, then there ain't no integrity in your determination.
If you never want to lie again, then don't. Ever.
If you never want to lie on the ground, gasping for air, then don't. Ever.
If you want to commit to something, then do so, Till the end.
It isn't just about never relapsing and never making mistakes.
We fall at times.
But it's how you get the hell up.
So when the pain hits you, when the body starts to sting. Don't reduce the effort, nope, you increase it. That's integrity, that's what the phrase, "When the going gets tough, the tough gets going", means.

We all have that integrity deep down inside.
We know if we've really given that effort.
We can lie to the whole World.
But come on, let's be honest with ourselves.
Let's all be better.

CROSS-fit #121 Let's talk about Professionalism

Let's talk about Professionalism.

A term used and thrown around by many military men.

Definition: The competence and skill expected of a professional.

But is it only based on skill and competency?

Or does it range further than that.

How you carry yourself, how you stand, how you talk, how you act defines your professionalism.

Let's look at how Gideon went into the battle and slowly cut off men from his army till it was reduced to 300.

300 of the best, finest soldiers ever.

How did he do that? Everyone went through the same task, completed the same arduous march to the battle.

What made these 300 stand out from the others?

Simple...

He allowed his men to take a break.

When this happened, there were those who went on all fours, dousing their head with water.

There were those who went all the way and bathed in the rivers.

Then there were those, whom no matter how tired, no matter how fatigued, went on his knee and scooped water with his hands. Still remaining in a stance which readied him to act.

Their professionalism earned them their place. 

How serious are you? How serious do you treat your training, your life and the battles that you face?

I've seen people crash after the workout, lie on the ground, go on all fours.

Then there are those who no matter how tired, no matter how beat up they are mentally, will never have their back touch the floor.

Perhaps not just after the workout but during the hell itself.

Are you going to be strong enough mentally to hold your composure?

Your body language speaks more than a thousand words, it speaks of character.

It speaks of your threshold level and it speaks of what you're made of and what you've been through.

In this season of trial.

Be professional about it.

Because what you do, people will see and people will understand.

Are you gonna walk with you head held high? Or are you going to go on all fours whatever the outcome?

Be Strong, Heart Strong.

CROSS-fit #120 So what can I do about it?

Crossfit advocates many aspects of fitness.
One specific item on the list is what we call General Physical Preparedness (GPP)
GPP is basically everything and anything you do in your daily life.
Are you physically fit to get off the chair? Fit to carry a 10kg backpack to travel?
In some cases, are you fit enough to carry your injured loved one out of a burning building.
We train to be better at life.
To do the uncommon, commonly well.
To train for it, we do Crossfit and we do things which are constantly varied.

Well, that's all said and done.
So comes the real important question.
For the duration you have been doing Crossfit, the entire duration.
When have you actually exercised your fitness outside Crossfit? (Apart from professional sports)
When was the last time you helped someone with you fitness?

My brother, a tutor in the university, spoke of an interesting story.
He spoke of how in the module he was teaching, Medical Sociology has 2 main types of students.
The Arts students and the Nursing students.
It was the final lesson, the time where students bombard him with questions regarding the exam.
The Arts students all asked him the 'right' questions, how do we pass the exam, how do we do well?
Then came the last moments of the lesson, a summary of the various problems of medical sociology was raised and then came the question from the Nurses.
"So... What can we do about it?"

These were people whom weren't too bothered about the grades or about social standing.
These were people whom cared about how to be a solution.
We're caught up in becoming the fittest on Earth, caught up in becoming stronger each day and looking inwards for gratification.
But really, what have we done with our fitness? What have we done with all the strength in the World if we can't help or create a dent in the Universe?
There's so much we can do, there's so much we can be in the World.
We have fitness, knowledge, spirituality, boldness, confidence.
Maybe it's time to ask,
"What can we do about it?"


I say we take a stand for what's right and what we believe in
#CHC

CROSS-fit #119 Crossfit Games 2013

So that's a wrap folks
The Crossfit Games Opens have finally come to a close.
It's the second year I'm giving this a shot.
The second time my ego has been shoved back to me, the second time I've been humbled big time.
The second time I've fallen and come back stronger.

Similar mistakes were made. My weaknesses from last year are well, still the same this year.
I gotta admit, some weaknesses have become lesser of a weakness.
Most of them still remain though.
In other words, just like last year, a good portion of the Opens SUCKED.
It was painful, bad and just a terrible experience for some parts (It got better towards the third week though)
Competing isn't exactly my best forte but I do so to expose my weaknesses.
It does suck, however, to realize that my weaknesses have never gotten better.

So what now?
After failing TWICE, what now?
(I gotta admit, it was less of a failure and I know some Crossfitters are raising their fists saying "We are never failures!" etc. But it's a reality, I didn't do as well as I expected to.)
After going through the entire opens again, learning about weaknesses and mental roughness.
What now....

They say it's okay to make mistakes, just don't make them again.
So I've made my mistakes last year.
Sadly, similar circumstances happened again this year..

But stay, stay and fight.
Cause at the end of the day, that's all you have.
Nobody is asking you to break your records daily, nobody is asking you to ALWAYS be better than yesterday.
Yes it is an ideal situation for all of us to be rapidly improving and becoming better people.
But come on....
Be human, recognize that you're not always better at times.
But don't stop trying to be.
God never set us out to be perfect people from the get go.
It's a little sad but....
We're never going to be perfect like Jesus, it's a fact, we never are.
But what matters is that we don't stop trying to be.
We don't stop trying to be better than yesterday.

Keep your head up, keep going.
For a good 99% of the Crossfit Community.
The 2014 Crossfit Games season has just started.
Game On.

CROSS-fit #118 This is going to test your heart

If many of you don't know me too well.

I'm a very simple minded person whom follows a simple philosophy

That everything, everything you do, has to come from the heart.

In the Crossfit Games, we are tested in all forms of physical fitness

Absolute strength, endurance through various time domains, work capacity in general.

We are thrown tasks and set goals for ourselves which are at times, not humanly attainable.

We are tested in every physical movement you can think off.

Right before the announcement of the finale workout of the Opens.

Dave Castro, came out and spoke about 13.5, here's the video

Well, from the entire video, the one thing that caught my attention.
"This will test your heart"

We talk about testing yourself physically. But really...
The Crossfit Games to me is more than that, the Opens is more than simply testing my physical fitness
It has really tested me mentally.
I might not be the most mentally focused person around, my mind drifts everywhere.
But behind every 'physical' battle, there really is something more deep within.
The term 'Focus' and 'We're going to win' takes a different standpoint altogether

In the first week, I was tested in my capability to perform under the impression of an injury and doubt of self worth and capability

In the second week, I was tested in terms of putting all aside amidst a tough time and learning how to fight my way through no matter the circumstances, no matter how rough the times. To me, that workout tested me on what I was able to do on my own and with God. It was a rough few weeks for me and I thank God I was able to pull through.

In the third week, I was presented with a haunting past, a real failure. 13.3 was the same as 12.4 which I really think I failed terribly in. I had to face that past failure once again. I confronted fear and the risk of failure again. But more than that, I confronted the nagging thought to succeed myself and 'go get it'

In the fourth week, It was all for the fun of it, to be able to have fun but do my best at the same time. That was a different kind of test for me, something I enjoyed.

And here we are, 2 days from the release of the last workout.
Now we're gonna test the heart.

We all focus on becoming stronger, fitter. But really, the biggest differentiating factor in Crossfit and in life, isn't exactly the physical is it?
What has the Crossfit Games taught you?

CROSS-fit #117 Isn't this fun?

We all go through tough times. Yupp, we all do.

Trials and tribulations.

The entire package.

Be it circumstantial or self-inflicted. We all go through rough patches in our lives

Yeah, those moments aren't the sweetest to be in.

Instead of looking down and focusing on how life pretty much sucks at that moment in your life.

Maybe you should take some time to smell the flowers.

A couple of ways to think about things

1) You're gonna be going through this 'hell' either way, why not enjoy this?

2) Things won't get any better, things will still be painful, so why not have some fun?

3) Maybe, just maybe, having some fun may make this hell-hole feel a little less 'hell-ish'.

Just last Thursday, I did 13.4. A couplet of clean and jerks as well as toes to bars.

Well, it was a 7 minute ascending ladder.

For those who don't know what that is, head to the Crossfit Games page and be informed

I knew it was going to be hard, just like all the other workouts.

But since I was so far down the leaderboard, I decided to take all the pressure off

I had my own goals, yes, but I wanted to do the most sensible thing there and then.

Have some fun.

Crossfit was never made to intimidate or scare people, I've learnt that recently.

It was made to foster a great community of people whom view fitness as something important in life.

The Crossfit Games and the workouts, no matter how tough, should never be 'un-fun'.

Likewise for life isn't it?

No matter how shitty it gets... Maybe having some fun let's you live your life after all.

CROSS-fit #116 This is me

Pardon the lack of updates, it's been quite a roller coaster for me the past few weeks.

However, it has given me time to think.

To take a step back

See things from a slightly more external perspective.

Crossfit advocates community.

Christianity advocates fellowship.

They're all good and all.

They really are.

But sometimes, just sometimes, certain paths are made to be walked alone.

The Crossfit Games has started and it's mid way now!

All I can say is that for the first 2 weeks, it's been really tough.

Head wasn't in the game, fight wasn't there.

I realized that I've relied too much on others.

I've relied and defined myself according to what others tell me I am.

Without their words, I simply couldn't do it.

Without their encouragements I couldn't summon what strength I have to fight

However, at times, it's all on you.

Not on your friends, your supporters or even your loved ones.

It's up to you to fight.

Nobody is going to pick up the battles for you.

The Crossfit Games has taught me how to fight and never stop fighting.

Not cause there's a community behind to support you but cause I want to.

Deep down, it's just you and God at the end of the day...

Nobody can replace the experience you have with yourself and God.

This is me.

If I don't make it, if I fail.

At least I can take heart that I've given my all.

Every. Single. Time.

CROSS-fit #115 Still Human

We all look up to people.

We look at them for strength, for comfort, for inspiration or direction.

Doing so makes sense, we all need role models and mentors in our lives.

In Crossfit, it is very obviously the head Coach.

I haven't really heard of someone in Crossfit whom doesn't look up to the coach in terms of fitness or sheer determination.

In CFSG, Coach has made such an impact in all our lives. I'm pretty sure I speak for many others as well.
However, there are days, just some days, whereby life gets tough for them.

This was visible a couple of days ago for Coach. Don't get me wrong, it isn't a sign of weakness at all.

It's a sign that he is human.

The past weekend, I returned to my beloved church, CHC.

I missed the people a whole lot, really. But to see Pastor Kong walk up the stage moved me.

This is a man whom is accused of so many things.

The media hasn't been kind to him, the public has really given it to him.

However, he is still here, walking up the stage, motivating and encouraging others.

This is a man whom is pretty much going through hell right now. 

But he's walking up the stage, preaching his heart out to inspire confidence in us all.

Look at your Pastor, your mentors, your leaders, your coach.

Many of them are likely to be going through a real tough time.

Yet they make the effort to set aside their emotions to help you, as a person and as an athlete.

Problems like that reveal how human one person can be.

No matter how high a pedestal we put the person on, he is still human.

He still feels, he still hurts and very often, still cries.

It doesn't show weakness, not at all.

It shows the strength that the individual we look up to has.

So so much strength.

Strength to be selfless.

That's just another thing to admire him for.

2012, what a year!

It is the last few days of 2012 (Few relative to the number of days in a year)

Well, 2012 has been a ball of a year, really.

I've said this pretty much every year but man!

This year has really been the best year yet.

From the kickstart of the year to the end, so many events have unfolded this year.

So many experiences, so many new friends, new cultures, new lessons, new sights and new passion.

This year has been definitely a year of 'news'.

So many places, things, experiences and people that have very easily taken my breathe away.

This is a life that I love and want it to keep getting better.

Last year was definitely a year of learning from mistakes and new experiences.

This year was just basking in them all. Trying to take in as much as I can at every turn.

So once again, as every year, here're the highlights of this entire year.

Looked through the eyes of all the firsts, hallmark moments and sights I'll never want to forget! I've learnt something from every experience, all of them, invaluable :)

(In an attempted chronological order)

1) Hong Kong / Macau

Right at the turn of the new year, a few of the better decisions I've made which kind of drove the year right ahead, missing the first week of school and heading to HONG KONG with Kris. It was a first 'real' holiday we did and it was pretty rad. I clearly recall seeing the skyline of Hong Kong and being amazed by it, going up to the mountain tops and seeing the entire city. Not forgetting wild partying at the drinking district, 10 shots in 8 seconds. HK was also the place whereby I may have just opened the gates to a Wanderlust Lionel.What can I say? Hong Kong, the fragrant city!

2) Crossfit Games 2012

Straight after the Chinese New Year was a rest-free period of body pounding. It was the "War Horses Training" Regime. I was gonna do the Crossfit Games 2012. Right there and then, I wanted to just see where I was standing at and to see how far I've come for Crossfit. Coach was a real inspiration to me, he's helped me, coached me, punished me and encouraged me. I can never thank him enough for it! Well, though I took the Games kind of lightly this year, I was pulled back down to Earth. I realized that I'm not the strongest and had many weaknesses to work on. I was stupid and made some mistakes, drinking days before the actual workout and not focusing on my diet. The Games revealed to me how much it meant to me to represent the box and go to Regionals. I, for one, am totally game on making it next year. If there's anything I've been doing for most of 2012 is prepping myself for it. I've been humbled and I'm going into the next Games season humbled as well. Another big thing which I realized was the presence and support of those close to me. My Family and Friends supported it so much! Kris was there all the time and it made doing the workouts much easier!

3) 4th Semester

The 4th Semester in NUS was when I really got things going for me. The ISE people were just amazing in that semester, they were accepting, nice and unbelievably friendly all the time. They also pack a whole lot of innovative ideas within them. I've learnt much about thinking outside the box, teamwork but most of all, guts! They don't think too much about maybe starting something new, they just do it! I love their courage and passion towards it! I'm looking forward to more semesters with these people! Live your life and how you're only young once!? If you're not making mistakes now, then when?

4) BDPs

These boys, wow these boys. I've been with them for so long and I never get tired of them. These boys have hung out with me and have welcomed Kris into the group readily every single time :). They know the deepest and darkest of secrets, they also know the very best of me. Right before leaving for exchange, they really threw me a good one and it's something to be remembered for. Many dumb nights were made with sometimes just a few or all or even just one of them. I've learnt loyalty through these fellas. I may not have seen them for long but I know that when the time comes, we'll have a hell of a party!

5) Keppel FELS

I'd always like to be known as young, wild and free really. But I guess there has to be a time whereby we all start to grow up and take responsibility for our future! So I guess the best choice was to rough it out and do what I never thought I'd do, an internship in Keppel FELS. An oil rig manufacturing company. I have got to admit, I've learnt a whole lot from them. Production, management, planning, expectation and perfection. I love the work, really. But the hours, the culture and the lifestyle just doesn't cut it for me. I said to myself I'll never work in CBD, ever!! After finishing my tour in Keppel, I said to myself, again, I'll never get my hands this dirty ever again! Not to say I hate working hard, I just didn't enjoy being that controlled. Keppel didn't just teach me the workplace skills, it taught me how to choose my path.

6) Shelby

I have no idea where this 2 came from, really. I mean, I've known them for a while now but really!? Audrey and Brenda have been my friends for long but I never knew we would form a pack like that. All the exciting drama that has occured whilst we were together and all the shit we stirred along with the concept of how our lives followed that of the characters in Gossip Girl. Being with them is always awesome (makes for great suppers too). Making a trip to Phuket with them and Kris made everything better and more comfortable if we were to all hang out. They're just great people whom, for some random reason, I can relate to and talk thrash with. They really showed me sincerity and what that meant!

7) Exchange USA

Perhaps the biggest event that occured this year. I don't think I can adequately sum up the entire echange experience in a small paragraph. Right before leaving, I was scared, I was really really scared. I didn't exactly know what to expect, what to think. I didn't know how the friends will be overseas and how much I'll miss the friends and family here in Singapore. Well, I guess I took One Bold Step and off I went. This was probably one of the best decisions I have made in my entire life. I learnt much about life,culture and many other things. I've learnt so much, things like wanting to dare, to live for the moment, to take the risk, to make time for your happiness,, to enjoy learning and desire it, to chill a little in life and to believe in your dreams. Being here in the US, I've definitely changed.

Experiences will never be forgotten and will forever be embedded in my mind. The cultures I've embraced came from everywhere made me appreciate so many things more. The School cultures here have allowed me to renew my drive for learning and not just to get good grades, school here is actually fun. The campus is picture perfect and the community, speechless. I've learnt to smile more, learnt to be happier and to make time for it. Maybe it's surreal but one great thing about this place, are the sunsets and the stars, they're absolutely breathtaking. I've grown to understand the importance of friends and people around you. I've missed so many of my friends back home, especially Kris.

Now, as this is ending, I've come to realize that they mean more to me now compared to anything else in life. I've learnt that it isn't really just the place or the people that make this whole experience the way it is, it's the combination of everything. The cycling, the lessons, the WODs, the trips, the friends, the enemies, the laughter. They all made it amazing in it's own way. I've thoroughly enjoyed USA to the very last end. I know this isn't the life that is permanent but hey, my life has been changed for sure, so will my reality. :)

8) West Coast Tripping

Right before the Semester started, I made some time for myself to simply travel about the West Coast by myself. I was hungry to discover Crossfit for myself and so I went from box to box while enjoying the culture and atmosphere the city holds. The tour was from San Jose - Santa Cruz - Los Angeles. Over there I've chanced upon some really great boxes with an immense atmosphere. Some boxes were home to superstars, seeing people like Rebecca Voigt and Annie Sakamoto, it was a little surreal honestly. But that's when the Crossfit culture really hit me, they aren't too far away, these super stars.

However, it wasn't just the Crossfit culture which surprised me, it was the entire American Culture which blew me away. I now understand why the Crossfit Model emphasises this much on community. People were ridiculously friendly, they were extremely nice all the time. Being there made me feel at ease, different cities definitely held different meanings. San Jose was all about the business and sharing of ideas, people believed in the ideas that they had. Santa Cruz was just an amazing city in itself, I enjoyed it so much, I dare say it is perhaps one of the best places to be at. It makes me feel happy just thinking about it. Los Angeles, a city where people fought for their dreams. I went for Hard Fest, there Skrillex played a set and man, it was sick. I'd highly recommend all these cities if you're ever keen on travelling the west coast! Some may not be that prominent but it was a treasure just being there, talking to the town folks and enjoying a cuppa coffee watching people go by. Definitely a great feeling I will never forget.

9) International Friends

Entering a new school is never easy, it really isn't, I was scared and massively intimidated but was bent on moving out of my comfort zone. I refused to be reliant on my Singaporean counterparts for company. So I went out and met some new people. This was one of the best choices I made during the exchange which really made a huge difference. I've met so many different people and I don't think I can accurately name every single one of them. Some were closer than others and some meant more too. There were the people whom were hard party people, quiet dinner people and some, Mad Crossfitters. All of them have found a place in my heart.

I've learnt so much from them, I really have! Thinking about them now makes me miss them already. People like Ken, Amy, Flici, Andrea and Valentine were the closer few. Developing a circle of trust and making sense of so many things and questions of the US. But everyone else, Nic, Joseph, Dennis, Di, Sam, Mark, Ryan, Nils, Saki, Eliza, they all made an impact as well. I know many of you probably won't know who these people are, but they're definitely worth mentioning. All of them, not just those named above, were awesome companions on all levels. We were strangers initially but we became a family away from home. Perhaps the most important thing that they've taught me, is that it isn't that easy to walk in and out of my life anymore, I won't let it. Friendships were chosen and will definitely be held on to!

(Special shout out to everyone I've met during exchange, you're all awesome, attractive and amazing people! If I ever have the chance to meet you in any of your countries, I'd be extremely happy)

10) Surfing

Coming for this exchange, I had initially thought that it’d be a relatively exciting one. Honestly, I had taken an easy route, I chose to stay on campus in the dorm and what made things even more easy was another Singaporean was my roommate. Upon leaving Singapore, I knew that was a mistake, I wasn’t leaving my comfort zone and I was doing things the easy way. So from that moment on, I knew I had to get out there and do things which would risk me being embarrassed or uncomfortable for moments. The first choice wasn’t a bad one. Surfing in San Onofre!

I had always envied many of my friends whom post pictures of them surfing and I always wanted to do so, it was kind of a bucket list thing. However, I never knew it would be that HARD! I mean I really had to fight my way to actually do it. The beach at San Onofre was amazing, sun set was beautiful and riding the waves for the first time was a highlight of the entire trip. Some dolphins were even seen up close in the early mornings. It may have been tough but good things are always tough. The Pacific Ocean in front of you and the sand all around you, it was a feeling that was hard to describe. This was also the trip where I met all the other international students and we really hit it off from then on!

11) Home

Somewhere in the middle of September, it hit me, that small tingling emotion which drew me back to home. I started to miss home, really badly. I started to miss my boys, the church, my family and most of all, I started to miss Kris really badly. I guess it was the support that they gave to me during the entire semester back home. I suppose they all really meant so much to me. I do look forward to seeing them all again J

12) Wildcat Crossfit

In the search of the perfect box in Tucson, I researched and saw websites of different places, went to check out their place and did various workouts. Wildcat Crossfit, this place was calm and composed, nothing really fancy, not like the gyms I have seen on the West Coast. It was slightly more down to Earth, it resembled the rustic feel I think a box should have. It somehow resembled Crossfit Singapore, not just in terms of the physical fabrication but also in the softer side of things. The people were nice and friendly and they definitely packed a punch, they challenged me to do greater things, to push my limits in working out. The coaches dabbled for long periods on mobility and form instead of just speed. There was also a focus on the conjugate programming which was all so hard to achieve, there was a balance between that and constantly varied, which was really cool. I’ve learnt various new skills, new techniques here which I do hope to bring back home

A part of the whole training experience was amplified when I really went MAD with the training regimes. I’d do double days for 3 days a week for periods and hammer my body down. Rest was also adequate cause school work wasn’t too stressful and time consuming. Eventually, I was at a stage whereby I was focusing so much on Crossfit, I felt like it was becoming my profession. A huge learning experience, I’ve learnt how to plan and program for myself and gauge how my body should feel, whether it is too tired or broken or am I just lazy today? This was all amidst juggling the workouts from Wildcat as well as some from back home. It was interesting and somehow taking ownership of training made Crossfit a whole lot more interesting.

13) UofA (Football and culture)

Here in America, there was a focus on driving your passion, in doing what you like and to keep doing that! I suppose it isn’t statistically proven but it is my opinion that the people here are generally happier than those in most parts of the globe. Simply because they can take time to grab a coffee in the middle of work, find time to meet friends, party no matter how old you are.

In the UofA, it was so so different compared to NUS. I mean, the whole learning culture here is so self-driven, self-orientated. You can pursue a degree in astronomy and nobody would judge you. Back home, it’s all about the future prospects isn’t it? It’s all serious and all about the grades. People study to do well for exams and projects, no more. However, here, people learn to genuinely enrich their knowledge, it was something that I didn’t exactly comprehend at first. Towards the exam days, lecturers would be teaching new stuff and students would listen even though it isn’t tested in the finals. The lack of the bell curve gave much room for excelling and lesser competition. Sometimes, it just feels like NUS, though is such a highly ranked university is such a let-down when it comes to grooming adults and future ambassadors of society, it feel like sometimes they’re just treating your education as a passport to your future, period. I’ve learnt from the UofA to think otherwise, to really pursue passion at it’s best.

The disparity between the 2 schools is made even more obvious when it comes to school spirit and sports. I mean, in Singapore, we all believe that we can become champion sportsmen or sportswomen. However, who really cares over there? In the UofA, or USA in general, celebrate sports like it’s the biggest thing there is. Professional athletes are like idols and they really have a shot at things. College football games are completely sold out. We are talking about easily 7000-10000 people attending a typical seasonal game. This is not even the finals or championships. People who watch come from all over town, old and new students come to cheer the school on. It’s school spirit at its utmost best, nothing I’ve seen can really be compared to these charged up students and residents from Arizona. I’m trying not to make too many comparisons but I guess this is so lacking back home! I’m gonna miss the celebration of sports and the fun that they all bring. I’m really going to miss how they believe in their companions and how they will fight on their behalf just to ensure that the teams pride is not stepped on.

14) Nocturnal Wonderland

I haven’t always been a party person (Ok, who am I kidding). But I haven’t been that much of an electronic music fan until this year. Then I decided to drag Valentine along to attend one of those Electronic Dance Music Festivals you see on youtube that often. Nocturnal Wonderland! One weekend just to go wild and crazy, why not!?

Well, it was pretty much the experience of a lifetime. I can easily say it was one of the most memorable experiences I’ve ever had in my life. Pretty much one of the best weekends even! It was a real treat for the senses, what you saw, heard, felt was beyond amazing, if I could, I would taste the experience. The DJs whom played were out of this World. The best of the best were part of the event and raging was just sick! You would feel like everyone was one with you, nobody judged you for anything dumb that you did or said. Everyone embraced the fun and music, everyone was there to be a part of it. The music was in your heart all the time, the moments can never be adequately captured on film, we can only remember it and simply so something this Mad again. Nocturnal Wonderland really brought the term Wild to a whole new level!

15) The many USA parties

I’ve had some great parties back home, I really have. Singapore still holds the crown for being the party city of most of the places I’ve been to. The clubs are reasonably sized and massive. However, over here in the States, the parties don’t necessarily happen in the clubs. They happen wherever you want it to. It could be in a massive frat house, a slightly smaller club or a friend’s house or dorm.

I’ve been to so many different peoples houses and partying it up over at theirs. Ryans house, Flici’s house, Dee’s place. There has been the occasional big party with DJs such as Tiesto and Afrojack coming into town. Some I remember, some I don’t (Be it intentionally or not). Living the high life is totally different when drinks are cheap and accessible, when the best places are just 20 minutes away, it can’t get any better. Oh and EVERYONE parties, it doesn’t matter what age you are, what race, what background. Everyone hits it up, they all know dancing, they all know about going out and having a good night. That’s what I love about this place, they all strive to live the life and take no excuses for it.

16) Kris coming! (Sedona and Vegas)

Just when I think I was about to lose my mind, with all the hard hitting challenges in school and friends all around, (Who am I kidding, life was pretty chill). But some support wouldn’t hurt. Either way, it was quite a relief when Kris came over for a visit to Arizona! It was extremely fun and definitely memorable. Whose girlfriend travels thousands of miles, flies for 25 hours just to see her boyfriend for 10 days? It was moving and I didn’t expect it to really come to past, honestly, I was overjoyed and really happy when she touched down.

Well, it wasn’t just boring Tucson either. Travelling to different paces to keep things interesting made it an experience for me as well. Sedona was one of those places. The Red Rock city, it was literally a town in the middle of beautiful landscapes, you’d wake up and see amazing sights, go to bed with the stars in your eyes. Other than the obvious truth that wow, God is good and how majestic those things were, it was also really tranquil. It was peaceful where you were really one with nature. You could feel totally at ease with little or no worries, time will past relatively fast and you wouldn’t even notice it. It’s such a step down from the usual pace that I already know. Maybe that’s what we should be doing huh? Take some time to stop and smell the flowers!

The next city was quite the opposite though. It is also one of my most favourite cities I’ve ever been to in my life. Las Vegas! I’ve been there a total of 3 times and if I had the chance to, I’d go back there again. Yes, I splurge and spend on almost everything for a good experience, I throw money away on a 30 dollar tequila shot when I can get a whole bottle for that 30. But man! It is worth it! Las Vegas is a city of Dreams for me! No, dreams don’t get fulfilled here, you don’t see that much prosperity. But when you’re there, your mind changes, you become more outgoing, more dangerous, more adventurous and definitely more expressive. You begin to demand better treatment and expect the best out of yourself and every moment that you remain in Vegas for. But perhaps every moment we are alive, we should expect that shouldn’t we? Vegas featured Calvin Harris, Martin Solveig and was so many more DJs and awesome parties. It is truly a city I can never forget, Viva Las Vegas!

However, as Kris soon left, I guess it tore me up once again. Leaving me sad and wanting the entire exchange to end. It made me want to scrap the rest of my time here and go back with her. I guess I could but it made me realize one thing, I’m quite addicted to her.

17) Garage Games

It took me lots of guts to actually sign up for this and make turn up for this actual competition. I had decided to join the Garage games just to see how I fare with everyone else around town and to simulate how the Games would be like. Man, I was real darn nervous and scared. I recall how jittery I was entering Crossfit Purgatory to register myself, seeing all the big boys and crazy timings. Well, once again, in a competition like this, it truly revealed so many of my weaknesses as a Crossfit athlete. Weaknesses in my mind and in the physical sense were exposed.

I was underestimating myself on so many accounts and overestimating myself on many others. Entering the first workout, I had to do a Franish workout, but I busted out, my breathe was out of pace, my grip was weak and my mind just wasn’t in it. Second workout, 7 deadly sins, I was way too confident, thinking that I’ll punch through. Well, on the contrary, I went too hard too fast, busted out again. I didn’t even finish it. Towards the last workout, I was all seeking to redeem myself, going hard on all the Snatches in the Snatch ladder. I PRed my snatch after going through a whole series of snatches every 30 seconds. Now, that was something I did not expect. Then I realized, maybe it isn’t so much of just believing how much you can do. But it’s perhaps all about just going out there and having fun. You think too much about it and you’ll just get your heart rate up. In a sport whereby your heart rate is already ridiculously elevated, calm down!

18) Colorado River Canoeing

In the break of winter, a couple of the international students got out our camping gear once again and hit the outdoor adventures club doing the Colorado Canoeing trip. This was just a real great time for me to kick back, relax and enjoy the scenery and put the sport of fitness to good use. Canoeing was always fun for me, probably will take it up next time too.

What really captivated me though was the whole feeling that we were alone with nature, there was literally, nobody there except us. You could see the peaceful side of nature and how this all seemed worthwhile. This kind of made me feel like I was starting all over again, that all sins can be washed away in this World.

19) Hard Channel

Gearing up for the Crossfit Games Open 2013, Wildcat Crossfit started the best program I could ask for. A ramp up program for the athletes whom were serious about it, 2 hour training sessions every other day with all the effort devoted to improving your fitness. It doesn’t matter whether you’re an amateur or a pro, it just meant you were serious about developing your fitness, real serious. It was initially called the Viking-Demi-God-Open-Training. Well, we decided to just call it the HARD CHANNEL.

The name really spoke for itself. It got us going darn hard, harder than I have ever gone before. These trainings probably consist of all my top 10 ‘favorite’ workouts ever. It has pushed me to my utter limits. However, the most important thing I got out of this was learning how to push myself all over again, to really “GO GET IT” and living with my power animal and going with it. Other than all the trainings, I guess the HARD CHANNEL got me closer to all the other athletes. The people like Joseph, Dennis and Ryan became close training partners. Whereas Angela, Marit and Irma just became good friends, Nic amongst them became a great companion cause of his awesome programing. I have never trusted someone with my training this much before and I’m glad I did cause I’ve seen gains I’ve never imagined and am really proud of it. I’m gonna be following this programming all the way till the opens and I’m hopeful with all the improvements that would be possible!

20) Toronto / Chicago

Thanksgiving weekend, the decision was made to ditch all the school work and head up North to meet a good old friend, Yong Chao. We met in Toronto and headed down to Chicago after. It was quite a good experience meeting him once again and noticing how different our lives have changed. It has definitely followed the similar path in the sense that we all decided to step out of the comfort zone. But it made me think twice about my education, my future and my dreams in Singapore. About how if you want to pursue it, gosh don’t be afraid to!

Being in Chicago simply magnified that a whole lot too, it was a city of prosperity (Not forgetting the cold). It was a place where people chased their dreams down till they got it. They pursued excellence and before they knew it, they were set and ready to go. Perhaps it’s an Asian mentality to be more conservative to hold a bit more back. But nah, it’s time to change and move on!

 

21) San Diego

The last trip during the semester was San Diego. A trip with just a few of us, was perhaps the best choice this whole semester. San Diego was beautiful, it was lively, it was simply to die for. Honestly, I would rank San Diego the best city I’ve ever been to, ever! Simply cause it isn’t far from real business, Crossfit was massive in San Diego with Invictus being a popular one, the people were happy and easy going and best part, the beaches were insane! Getting a hostel by the beach, I heard waves’ crashing while I fell asleep, that was probably the best experience ever.

But once again, the trip was made perfect by the people. Ken, Andrea, Flici and Valentine were great travel buddies. Best part, a good circle of trust was formed, a circle of trust I never knew was possible for a group of international students like us. Perhaps friendship does transcend all boundaries 

22) Farewell Tucson

Leaving Tucson was like leaving home all over again, I guess I can’t say much about this. Simply because it was a sad experience and its effects would only be felt when the school semester does start again. It feels as though UofA has become a part of me, it has formed a core in me so much quicker and stronger compared to that in NUS. I have no idea why but I think I’ll really miss the place and the people a whole lot. All I can do now is to bring whatever I have with me back to Singapore in hopes that somehow I can make a difference. Friends will not be forgot, I’m sure of that, Arizona now holds a special place in my heart.

23) Winter Travelling!

The very last moment in this whole exchange experience ends on a really good note, with nobody else but Kris coming. Well, this post is being written while the travelling is underway. We’ve been to Boston, Washington and Dallas. Still on our itinerary would be Miami, Orlando and NYC. Of course all of them brings a different meaning to US, a different face at every turn. However, I’m just glad that I’m here with Kris and that I can get ready to go back home. I love her and I don’t think anything can replace this feeling that I have.

                   

This entire year has been amazing, I’m actually sad that it is coming to an end. Looking back like this really makes me appreciate what God has been doing in my life all this time, I look back with gratitude and thanks. I’m glad that all has occurred and happened. I guess it is just for the better, to look forward to 2013 with a strong heart. Whatever 2013 holds, no matter what stress, happiness, disappointments, achievements and victories comes my way, I’m sure 2012 has taught me enough to embrace it. Thank God for 2012, really. Now, time to bring on 2013!

Happy New Year Everyone!