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.