Highlights of the week!

Red Velvet from The Daily Grind, Bangsar Village I

"Fight Gone Bad" Charity Dinner

Kenyir Lake International Triathlon 2011

Randomness dictated my participation in this event. Interestingly enough since I've been down with multiple injuries.

Kenyir Lake International Triathlon 2011
April 10,2011 (Sunday)

The view of the Kenyir Lake. Raining.

Why?

• Just because I felt like it!
• It was the first triathlon in the year that I could go for.
• My bike felt lonely.
  

With no prior training of swimming, biking or running, I took on the hilly route which I had not trained for. This year's bike & run route was different from the past year's and it was challenging. Let me go into details... well, maybe a little elaboration.

THE SWIM (1.5km)

Time: 39:40

Out of 400 swimmers, I think I was preeeety slow! Breast-stroked all the way... did my best to avoid the splishy-splashy swimmers who could almost kick my head off my neck.. 

It was 2 loops in clear water, hence lesser buoyancy and more effort needed to swim my way through. Occasionally I was stuck behind "same-paced" swimmers that I had to speed up and overtake just to ensure I don't get kicked or paddled upon. The feeling of someone caressing the soles of your feet is just SO-NOT-PLEASANT!

Had kept time in check so that I didn't pass 45mins. I was SO glad to be out of the water after the swim! 

THE BIKE (40km)

Time: 1:55:22

Once I got to the transition area, I quickly put on my necessities, sucked on a gel and started to push off. Little did I know what was in store for me....

Started off with a hill...and a few more hills in the middle.... I'm referring to slow climbs of at least 1km long that never seem to end. - y'know, like one of those "Where is the peak???" sorta hills! So yeah slo-o-o-o-o-o-w climbs they were. With occasional flats till the U-turn point! Now, the flats were good to catch up with the pack... 

Why catch up? Because... I fell - TWICE. Both climbing uphill when I changed  I couldn't catch the cadence quick enough, and couldn't uncleat in time! SMASH! My chain derailed - THRICE. Spent at least half an hour trying to get the chain in position. By the time I fixed it back, at least 5 people from my category overtook me. (Or more people...  I tried my best to catch up with them...) Felt like a cat-and-mouse game that morning. 

Thanks to a few peeps who checked in on me when I was down. And sorry if I overtook you on the bike/run route! But the feeling of catching up was just...exhilarating...I had it in me! YEAH! That extra ooomph of energy and power felt good!

Damage: Body: Knee, elbow, palm : De-skinned, bruised and bloody. (Now it's itchy...recovering!) And a bruised somewhereelseyoudontneedtoknow.

                 Bike: Scratched brake horns & saddle.

The best part of the route, we ended with a hill. Start & end with a hill. Nice right? Could never be better than steamed bread + kaya.

At this point, I was SO RELIEVED. SO OMFG icantbelieveit RELIEVED. Relieved because I didn't need to worry about another derailment! 

Got into transition. SAFE.

THE RUN(10km)

Time: 56:02

Just before exiting the transition area, Dave said to me, "You're gonna LOVE this route!!!!" And it WAS the BEST route ever! I was like "What? Are you serious or kidding me?!"

Took off nice and comfortably at a good pace...to encounter a hill at the start! Then it was rather flat for a bit before the hill came back at the end.

This run was just AWESOME. We ran about 2km over the Kenyir Lake Dam area where it was forbidden for public access. And today, we ran over that stretch .... such a beautiful scenery that I wished I had my camera with me so I could share the breathtaking view with my readers. You know that on top of the world feeling that you're untouchable, jumping sky high like you're a million gold bars? I felt just like that THERE! It was such a nice, fuzzy feeling....tralallaa..... Sigh....Niceness  :)

Then after that was a small slow climb to head back to the Finish Line...say about 3km plus? Started to speed up till the end... 

Approaching the finish line, I sped up and hit the tape! YEAH!

FINISH.

I felt overwhelmed. I finished the race. I didn't train. I wasn't prepared. But yet, I did it. I bloody completed the race! YEAHHHH!!! ECSTATIC!!! WHOooooooooooo! :D 

Total time: 3:31:04 (Position: 14th)

Acknowledgement goes out to Meng, Dave, Denis, CC, LW, Deb, Bee, Lesley and a few new friends who were there that trip to advise and support. I wish you guys the best in your future events! 

For now, I'm just gonna be random... so if you do see me at any races, do say HELLO! :D

Oh btw, did you know it was raining during the WHOLE race? Yes, we swam, biked & ran in the rain! Hence, our shivering expression super small eyes in the 2nd photo below...

My finisher's medal! 

The girls!

L-R: Me, LW, MC, J, Lesley
(Thanks CC for the pic!)

Random Chalet toilet pic - wanna WOD anyone?

~~~~~~

“God makes three requests of his children: Do the best you can, where you are, with what you have, now”

~African-American Proverb

Awesomeness!

"It is impossible to feel grateful and depressed in the same moment." - Naomi Williams

To the one that made me feel extremely blessed and grateful yesterday, I thank you with all my heart for understanding and words of wisdom. You always know what to say to me! :)

Love you guys to bits! *hugs*

A Year Wiser and a Wish for You

My Wish by Rascal Flatts.

I hope that days come easy and moments pass slow,
And each road leads you where you want to go,
And if you're faced with a choice, and you have to choose,
I hope you choose the one that means the most to you.
And if one door opens to another door closed,
I hope you keep on walkin' till you find the window,
If it's cold outside, show the world the warmth of your smile,

More then anything, more then anything,
My wish, for you, is that this life becomes all that you want it,
To your dreams stay big, and your worries stay small,
You never need to carry more then you can hold,
And while you're out there getting where you're getting to,
I hope you know somebody loves you, and wants the same things too,
Yeah, this, is my wish.

I hope you never look back, but ya never forget,
All the ones who love you, in the place you left,
I hope you always forgive, and you never regret,
And you help somebody every chance you get,
Oh, you find God's grace, in every mistake,
And you always give more then you take.

Oh More then anything, Yeah, and more then anything,
My wish, for you, is that this life becomes all that you want it,
To your dreams stay big, and your worries stay small,
You never need to carry more then you can hold,
And while you're out there getting where you're getting to,
I hope you know somebody loves you, and wants the same things too,
Yeah, this, is my wish.

------

Love you all to bits!

xoxo

Skins!

Got this after Friday's attempt at the Crossfit Games 2011 Qualifier WOD #1.

Ain't it beautiful? :)

March!

February has been a great month! Only 28 days yet fruitful in travels and business ventures. Most importantly, I caught up with my relatives whom I've not seen in a year...since last Chinese New Year to be exact. The kids are growing up ... fast... Definitely way too fast for my liking!

Besides that, I've embarked on Project 500. I need to consume AT LEAST 500ml of water a day. So far it's been going well and I'm topping at least 600ml... Thanks to KJ and LC who have been supporting me all the way. I know one day, I'll reach 1L by the end of this year! Not an impossible feat but maybe just takes a while longer than expected...

I also made a trip to Mumbai & Pune to visit the awesomest person ever over a span of 36 hours. The journey was memorable. Jeep & car rides of 7 hours...highway stop food...biscuits...pavs...polluted air... non-understandable English...lovely Juhu Beach...Crossfit Mumbai ... chai... coffee... MMM...yummy! Also played some funny Swiss card game with Krista... "MERANTAU"... Am blessed that I made the trip! Short  and sweet but fruitful! What would I do without her!

Ok well, that's about it for now! Stay tuned for more updates :)

Love ya peeps!

F*ckin Perfect

by Pink

Made a wrong turn, once or twice,
Dug my way out, blood and fire,
Bad decisions, thats alright,
Welcome to my, silly life.

Mistreated, misplaced, misunderstood,
Miss, no it is all good,
It didn't slow me down.
Mistaken, always second guessing,
Under-estimated, look I'm still around.

Pretty, pretty please, dont you ever, ever feel,
Like you're less than fuckin' perfect,
Pretty ,pretty please, if you ever, ever feel
Like you're nothing, you're fuckin' perfect to me.

You're so mean (You're so mean), when you talk (when you talk)
About yourself, you were wrong,
Change the voices (change the voices) in your head (in your head),
Make them like you instead,

So complicated, look how we all make it,
Filled with so much hatred,
Such a tired game.
Its enough, I've done all i can think of,
Chased down all my demons,
Lets see you do the same,
(ohh ohhhh)

Pretty, pretty please, dont you ever, ever feel,
Like you're less than fuckin' perfect,
Pretty, pretty please, if you ever, ever feel,
Like you're nothing, you're fuckin' perfect, to me.

The whole worlds scared, so I swallow the fear,
The only thing I should be drinking is an ice cold beer,
So cool in line, and we try, try, try, but we try too hard,
Its a waste of my time,
Done looking for the critics, cos' they're everywhere,
They dont like my jeans, they dont get my hair,
Estrange our selves and we do it all the time,
Why do we do that?, why do I do that?,
(why do I do that?)

(Yeaaaaah)
(Ohhhh)
(Oh pretty, pretty plee-ohhhh)

*Song is dedicated to The Pocket Rocket who went through a pretty challenging "phase" with Dude. Remember the "Man In The Mirror". I've got your back... :)

Pretty, pretty please, dont you ever, ever feel,
Like you're less than fuckin' perfect,
Pretty, pretty please, if you ever, ever feel,
Like you're nothing, you're fuckin' perfect to me,
(Yeaaah)
(you're perfect, your perfect)
Pretty, pretty please, if you ever, ever feel,
Like you're nothing, you're fuckin' perfect to me.

January 31st

Today I write with the feeling of thanks and acknowledgement for the people around me who have been supporting, helping and advising me on STEPS. Not only those who are in front of me, but those who are far away and leave tiny hints & messages along the way. For your presence in my life, I thank you! And I am appreciative of everything that has been done.

Acknowledgement and acceptance are two different things. I will acknowledge something which I unnecessarily not accept it, nor tolerate it. Why? Because it is against my principle.

An error is a deviation from the standard.

Hence, based on my upbringing and my experiences, I do go through emotions and ways that some people may not understand. Pretty strict about certain things, yet some others, I couldn't be bothered as long as it doesn't affect my wellbeing and those around me. Speak as you wish. Think as you wish. Yet, you bear the consequences of your actions. 

Do not let your feelings and emotions dictate your actions. Stay committed to the goal/dream and work towards it despite any challenges in the way.

Sometimes it's a step in the dark. Sometimes it's just a smack on the head. 

On this very day, I pray hard that I need not go through emotions that are self-destructive ie.sensitivity and self-culling. so that I can live a happy life. And I also pray that the people around me are happy with what they are doing and not be so "guilt-causing". I guess such people are in my life for a reason, so that I learn to be a better person and know how to deal with such people. Somedays, I shed tears of sadness for I wasn't able to help them be AWARE of what they are doing...sometimes it hurts me too much to say things that I just don't bother saying it nor repeating it...as it will turn to water. 

Having said that, I have a choice...to keep..or to leave...

At this moment...it's to leave...

To better days, and feel good days....

Eight Lessons from the life and work of Jack LaLanne

1. He bootstrapped himself. A scrawny little kid at 15, he decided to change who he was and how he was perceived, and then he did. The deciding was as important as the doing.
2. He went to the edges. He didn't merely open a small gym, a more pleasant version of a boxing gym, for instance. Instead, he created the entire idea of a health club, including the juice bar. He did this 70 years ago.
3. He started small. No venture money, no big media partners.
4. He understood the power of the media. If it weren't for TV, we never would have heard of Jack. Jack used access to the media to earn trust and to teach. And most of what Jack had to offer he offered for free. He understood the value of attention.
5. He was willing to avoid prime time. Jack never had a variety show on CBS. He was able to change the culture from the fringes of TV.
6. He owned the rights. 3,000 shows worth.
7. He stuck with the brand. He didn't worry about it getting stale or having to reinvent it into something fresh. Jack stood for something, which is rare, and he was smart enough to keep standing for it.
8. Jack lived the story. He followed his own regimen, even when no one was watching. In his words, “I can’t die, it would ruin my image.”

He died last week at 96. I don't think he has to worry about ruining his image, though.

RIP Jack LaLanne 

*image taken from TheCrazyApron

*Article by Seth Godin

Blessed are the Peacemakers

Conflicts are a part of life. There is no escape from them. "The only place in the world without conflicts is the cemetery," says conflict management expert and mediation consultant, John Ng. As humans, you can be sure that you will face relational conflicts, whether they are disagreements or personality clashes. Conflicts are especially painful when they involve those whom we love deeply.

Ng shares 5 points to keep in mind in any event of conflict occurrences:

1. Remember Your Shared Vision and Core Values
2. Trust...Especially in times of high stress
3. Value Relationships
4. Learn and Grow
5. Rest in God

*pic from HippieChickDiaries

*Snippet taken from Asian Beacon (Dec'10/Jan'11)

Can I Sleep?

Have an unsettling feeling this evening that is not allowing me to fall asleep. What could it be? I would like to lie down and close my eyes, and let my mind wonder into the subconscious space above. Let me sleep brainiac!

*pic taken from therapyworks

INTENSITY ISN'T THE END OF ALL

Pic taken from Rodney On Earth

Hard Work!

"I read a post recently linked to the Facebook news feed. It was written by a Crossfit trainer whom I have never met before. The author was talking about training with “intensity.” Every CrossFitter should always train at 100%! There was a mention of the “Sport of CrossFit” and a reference to the quote, “men will die for points.” Basically, the post was a big rah-rah session to encourage the readers to do every workout with 100% effort and never quit.

The post made me think about all the times in the early years of the CrossFit One World blog that I preached the same thing. The post made me think the author likely had only one or two years experience as a CrossFit trainer (but I could be wrong). You go to the Crossfit Level One Certification and there is a whole lecture about intensity. The CrossFit system is defined in one lecture as "constantly varied functional movment performed at "high intensity." You are told that "Intensity is the independant variable most commonly associated with maximizing favorable adaptation to exercise." It is no wonder that when you first start programming workouts for your CrossFit gym members, you think that encouraging everyone to give a 100% effort every workout is what works the best.

After almost five years of posting on this blog and training people at CrossFit One World, I realize the error in my early programming/coaching experiences. 100% effort should be saved for when it is needed: in competition. Training is not competition. There are no competitors at any sport that train 100% effort at every workout. Training at 100% effort every workout can lead to loss of technique. Loss of technique during a high intensity workout (on a daily basis) eventually is gonna bite you in the ass.

If you were to drive your car from stoplight to stoplight every time with the gas pedal all the way to the floor, eventually your car is gonna run into problems. Minimally the brakes and tires are gonna wear excessively, and over time, there will be wear on the engine. I know the human body is not a car, but I think you get what I'm saying. The human body is an amazing machine that can adapt and actually prosper under intital doses of high intensity training day in and day out. That's why so many people just starting CrossFit see results so quickly. (I would hope that you aren't coming to One World just to see quick results and you have a long term plan of trying to get fit for a lifetime.) Keep giving 100% effort for every workout and at some point you are likely to plateau, break, or you just simply burn out. I know for a fact that there are some of you who have suffered from one if not all three of those.

So about right now you’re thinking, “Well how much effort should I give?” Simple: never mistake “100% effort” for HARD WORK. The pedal doesn't have to go to the metal every workout, but you can “work hard” every time you step into the gym. HARD WORK doesn’t mean you have to try and crush a workout. HARD WORK means you make an effort to perform your workout better. “Better” can mean concentrating on moving well. “Better” can mean lifting heavier. “Better” can mean performing consistently throughout a workout instead of crash and burning at the end. And yes, “better” can sometimes mean being faster, but I would argue that if you are consistently working hard, getting “faster” comes naturally without the daily trip to the garbage can to spit up your lunch or flopping around on the floor in a pool of sweat.

I am definitely not saying that the intensity portions of the lecture are spewing false information, I am just telling you that if you want your CrossFit results to be successful for the long term, you are better served not falling into the 100% effort 100% of the time approach."

Author: freddy c., Crossfit One World.

Happy New Year!

To good health, more fun times, happy moments, meet friends that will stick through thick and thin and accept you for who you are!

Be happy people! Choose it! Do not "settle" for mediocrity. Be the best you can be for yourself, and the people that you are accountable to!

Love what you do, and do what you love!

A Walk Down The Path

*Pic taken from Crossfit New England

The end of the year is time to reflect on the past 12 months’ achievements and failures and set your sites on bigger and better things in the year to come. New Year’s resolutions are a common tradition this time of year, but are usually created without much thought and long forgotten by Valentine’s Day. Damn shame, because they are a seriously powerful tool that can set you up for success if created and followed up on correctly.

All goals (personal, health/fitness, professional, etc…) should be created as S.M.A.R.T. Goals. That is, they should be Specific, Measurable, Affirmative, Realistic and Time bound. For example, instead of saying “I want to be stronger,” a SMART Goal would be “I will deadlift twice my bodyweight by June 1st, 2011.” The SMART goal is not vague. You can measure it (there are numbers involved). It is said in the affirmative state, “I will,” not “I want.” It is realistic; if you currently have a 1.5x BW deadlift, this is completely within your grasp, and it is Time bound; give yourself a deadline.

Once your SMART goals are in place, it is simply a matter of having singular focus on that goal. Here is a little analogy to help you in your pursuit of a achieving your resolutions this year. Imagine yourself standing on a long path. At the end of this path is your goal. Obviously you want to walk down the path towards your goal and here’s how you get there. Dozens of times a day you are faced with decisions and these decisions will dictate whether you walk towards your goal or take a step away from it. Make the choice to lift heavy today and take a step towards your goal. Skip the workout and take a step back. THERE IS NO STANDING STILL on this path. Every decision, and every moment of your life, you are either taking one step closer or one step farther from your goal.

Don’t be overwhelmed by the magnitude and multitude of your decisions. Instead embrace the impact you can have on achieving your goals. Be SMART, walk down the path, and make 2011 the best year of your life.

Happy New Year Folks!

*Thanks to Ben Bergeron for this article!

Tong Hua (Guang Liang)

“The more serious the illness, the more important it is for you to fight back, mobilizing all your resources-spiritual, emotional, intellectual, physical.”

~Norman Cousins

3:33

Dreaming of Teenage Dreams

The fountain of youth comes from the heart...
Lets make this happen!

All I Want For Christmas....

Merry Christnas everyone!

“Motivation comes from within each individual. It is a personal thing. It is pride, guts, desire, whatever you want to call it; some people have it in their bellies, and some don't.”

-Mike Ditka

Just For You...

To my Secret Santa aka Twin Spirit,
Just want you to know how much I love you!
Thanks for being there for me and doing all the crazy stuff together...

Here's to a great 2011 alright! We shall go crazy again.

Can't wait for more adventures! :D

Think, Feel, Live, Learn...

“We don’t see things as they are, we see them as we are.”

“Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.”

“And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.”

“Good things happen to those who hustle.”

“My ideas usually come not at my desk writing but in the midst of living.”

~Anais Nin

I never thought...

I would break down and cry
Because it meant so much to me
Now I look back and think how I could have changed it
And made it better
Should I choose to stay or should I go.


I pray for a message
I pray for peace and clarity of mind
I pray for no interference
I pray for independence.


But now, 
This is it.
I feel the pain.
It hurts so bad.


I pray...I pray with humbleness
I surrender.
No more fighting emotions.
Let me stand on my own two feet.


I can only save myself.
For this life is my own.