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.