Saturday, February 28, 2009

Romeo and Juliet

Dear Romeo, have and to hold from this day forward,for better, for worse, for richer, for poorer,in sickness or in health, to love and to cherish, 'til death do us part,according to God's holy ordinance. Thereto I pledge my love. Strong and willed.

Blessings of peace and happiness.

Love Song by Taylor Swift

We were both young
When I first saw you
I closed my eyes
And the flash back starts
I'm standing there
On a balcony in summer air
I see the lights
See the party the ballgowns
I see you make your way
Through the crowd
And say Hello
Little did I know
That you were Romeo
You were throwing pebbles'
Till my daddy said
Stay away from Juliet
And I was crying on the staircase
Beggin' you
Please don't go

And I said

Romeo take me
Somewhere we can be alone
I'll be waiting
All that's left to do is run
You be the Prince
And I'll be the Princes
It's a Love Story
Baby just say Yes

So I sneak out
To the garden to see you
We keep quiet
Cause were dead if they new
So close your eyes
Just keep this down for a little while
Cause you were Romeo
I was a Scarlett Letter

And my daddy said
Stay away from Juliet
But you were everything to me
And I was beggin' you
Please don't go

And I said

Romeo take me
Somewhere we can be alone
I'll be waiting
All that's left to do is run
You be the Prince
And I'll be the Princes
It's a Love Story
Baby just say Yes
Romeo save me

They're trying to tell me how to feel
This love is difficult
But it's real
Don't be afraid
We'll make it out of this mess
It's a Love Story
Baby just say Yes
I got tired of waiting
Wounderin' if you were ever comin' around
My faith in you was fading
When I met you on the outskirts of town

And I said

Romeo save me
I've been feelin' so alone
I keep waiting for you
But you never come
Is this in my head?
I don't know what to think
He kneels to the ground
And pulls out a ring

And says

Marry me Juliet
You never have to be alone
I love you
And that's all I really know
I talked to your dad
Go pick out a white dress
It's a Love Story
Baby just say Yes
Cause we were both young
When I first saw you

Wednesday, February 25, 2009


I would SOOO like to do this today!!!

Crossfit's Main Site WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Definitely achievable!



3 rounds for time of:

Run 400m
21 KB Swing @ 24kg(M), 16kg(W)
12 Pull Ups

Result: 11:51 (KB @ 20kg)

This was an improvement from the last time I did it on Dec 5th 2008 at which I took 12:33 to complete with a 16kg KB. I felt I oculd've done better if not for the 2 unfortunate events that JUST had to bugger my body.

1) Stomach discomfort due to nasi ayam masak merah for lunch 3hrs before training. I couldn't run fast for the fear I would just throw up. I was very cautious during the swings. I hate thrown-up throw ups!

2) Sore right lats. Can't explain what happened. Once I started the pull ups, my lats was screaming in agony! I just had to fight the pain and carry on till the very end. Even SzeNing realised I was in pain. Man. Bad bad bad......must recover soon... This cannot go onnnnn!

My goodness. This was the first time I actually knelt down after a WOD to "stabilise" my stomach. Usually I would just be standing and stretching right after the WOD! ARghhhh...this was the worst feeling ever...

Next time - no more spicy food before a WOD!!!

Wait a minute!! Does this mean spicy food induces faster WOD time???

What do you think?? Post thoughts to comments.

KB Swing at 20kgs.

Pull Ups. Sore right lats after that...

*All photos courtesy of PushMore

Tuesday, February 24, 2009

WOD 022409

3 Rounds for time of :

21 KB/DB Overhead Squats @ 20kg, L
15 Pull Ups
21 KB/DB Overhead Squats @ 20kg, R
15 Pull Ups

Result: 21:12 (KB@12kg)

This was a great workout! The challenge would be to maintain good form & range for every rep. Also, to keep the KB from twisting whilst at max heigh position with "active shoulders".The KB would always lose it's positioning if my shoulders weren't stable.

The most common assumption about OH squats was that ppl can carry their regular squat weight. BUT, unbeknowing to them, the stabilizers are the key factor to heavy OH squats. The abs and back play a crucial role in maintaining a mid-line stabilization. Without this, your KB would either fall forward or back. And the body would follow suit. 

By the end of it, my shoulders felt like they were at earth's end and could fall off at anytime. My lower back was slightly sore but it's ok now. I only did 12kg anyway. Light light weights to start off! Next time I will attempt the OH Squats at 30lbs! :)
Can't wait for another killer wod like this! :)

Photo courtesy of PushMore Fitness Center

Monday, February 23, 2009

CrossFit Level 1 Certification!

Completed! Passed! Certified!

Being one of the smaller ppl around, I had to winch my way through to the front at times just to get a good view. Damn the Mat Sallehs are tall and big...and occupy alot of viewing range too.

Will try to post some other pictures up when possible. 

Have a good week ahead peeps! :)
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Wednesday, February 18, 2009

Sydney - Here I Come!

I will be in Sydney for the weekend for the Crossfit Level 1 Certification!

Can't wait!!! Wanna go shopping, training, visiting etc etc...the list is endless!

See you guys when back next week! :)

100 Pull Ups

... completed in 9:39Mins!!

New Personal Best!! :)

Despite the blister that popped up, I am extremely happy I pushed myself to break my limits!

Check out my photo when I did the same workout on November 17th 2008

Courtesy of PushMore Fitness Center

This workout may sound tough, but it is possible! Give it a shot! :)

P/S: Pearly & Chris, Well done on completing your WOD today! AND doing the ABS workout!!! Proud of you guys! :)

Tuesday, February 17, 2009


Chelsea, one of the attemptable and achievable workouts!

"Every minute on the minute for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats
* Complete all 3 exercises within the minute in order to proceed to the next minute. Clock runs continuously."

Completed 30 rounds!

The previous time I did it was on Oct 13th 2008, and I did it TWICE. Yeah since I wasn't too pleased with the first round!!!

The 1st round I did 17 Rounds + 5,10,10. (Pull +G)

The 2nd round I did 30 Rounds (Pull + G, 18R - Knee Push Ups)

So this was a huge accomplishment for me! YEAHHHHH!!!

Picture courtesy of Crossfit Pushmore(taken on Oct 13th)

After all the months of training, I got my name onto the Leader Board! :)

Well, I managed to do ALL 5 pull-ups in a row..which was GREAT! Considering the first time at PushMore couldn't even manage a pull up.

*happy happy, skips for joy*

I believe hard work, determination and the right attitude definitely played a huge role in this achievement! :)

Saturday, February 14, 2009

Happy Valentines Day!

...fills the air.
...soothes the soul.
...leads with the heart.
"First love, the love that clings to your heart forever, no matter how much pain it has caused, no matter how many tears have fallen, first love will never leave my soul."