Crossfit Singapore

Have come across lots on Crossfit. and there is a Crossfit Singapore, any of you had any experience with this?

I think one of my problems is I probably am not exercising effectively, or know how to...

No Crossfit here unfortunately.

But unless you need the social aspect of a Crossfit gym to make you actually go do something, you can simply exercise the same way.

Crossfit is very metabolically challenging. You can achieve the same effects by planning your workout accordingly.

You have to first decide on your preferred modality of exercise. What do you like to do so that you can keep doing it for the rest of your life?

Then just do it hard and fast, and keep your workouts short.

For example, if you like exercising on a track, do a 100m max effort sprint > 10 pushups > 20 jumping jacks >30 mountain climbers. Repeat 6-8 times with 1-2 mins (or as long as you need to recover sufficiently) rest in between each circuit.

If you like lifting weights in the gym, do 10 military presses > 5 pullups > 10 dips > 10 back squats. Repeat circuit 6-8 times. The weights you use should be challenging, ie, by the 10th rep, you are almost at muscular failure where you feel like you head is going to explode.

The workouts should be completed in 30-40 mins max.

hmm, I'll admit I'm almost clueless on exercising. I did google up crossfit singapore and crossfithub here in Singapore. I'll have access to a simple gym in a month or 2, maybe I'll start there...

My mistake. I was looking for cross fit some time ago, and didn't turn up anything.

Well, there you go.

I'm sure it's going to be a journey of finding out what you actually like to do. You may not find cross fit suitable for you. I lost 50kg without stepping into a gym for exercise, so it's totally possible.

Whatever you do, the principles are the same. If it's easy and you can exercise for more than a minute without stopping, you're not getting any hormonal or metabolic gains that you can be getting.

For example, I do sprint sessions once a week. You may ask: why only once? Because during the sprint sessions, which last only 20 mins, I exert myself so hard that it literally takes a week to recover from it.

That is the kind of intensity that will reverse aging and turbo charge weight loss.

i did sort of try that once recently, I was kind of worried that I'd keel over and then no one would be able to haul me to the hospital. it took me 4 days to recover (probably didn't go all out...

so I'm going to build up towards it...

Slowly bro. It took me a year before I could do 10 consecutive pushups. The first time I tried to jog, I lasted 30 seconds and puked after that. Today, I can knock out 60-80 pushups at a time (depending on what I did the day before) and run 10k any time.

Just know that short, intense bursts dictate a lean AND muscular body. Maximum exertion demands strong muscles. Strong muscles are usually bigger in size. Your body also needs to be as light as possible for maximum efficiency. So since it cannot sacrifice the muscles, it will lose the fat, especially when your body knows there is an abundance of fat from your diet.

Long, drawn out exercise (traditional cardio type activity) demands a body that is as light as possible and enough energy (fat) to sustain continuous motion for long periods. Any activity that needs to be sustained for long periods by definition needs very little muscle strength. So what you end up with is a skinny fat type of body.

Step into a gym and pay attention to the people lifting really heavy weights and the people who are on the bicycles an hour at a time. Compare their bodies.

If you see a muscular person doing cardio, you can be sure he/she is lifting heavy weights as well. If you see a fat person who's strong lifting really heavy, he/she is eating rubbish. But the common scene is, the fat ladies will be the ones spinning away on the bikes or running on the treadmills.

It is just physiologically impossible to build a lean and muscular body without a certain level of intensity.

glad you posted this, makes a lot of sense! thanks!

I think this is a great set of goals to work towards to build up a fitness base:

http://www.alkavadlo.com/2010/10/assessing-your-fitness-level-part-one-strength/

Men
40 Push-ups
10 Pull-ups
50 Squats

Men
Clean and Press 80% of your bodyweight
Squat 90% of your bodyweight
Deadlift 100% of your bodyweight

I think will heed your "take it slow" advice very seriously...

there is crossfit in singapore and managed by kelvin
but take note their workout not for teh fainted heart.
i ever attend their opening.

runing 400m in hot afternoon sun and do deadlift and pressess.

everyone was wasted that day!

king wrote:there is crossfit in singapore and managed by kelvin
but take note their workout not for teh fainted heart.
i ever attend their opening.

runing 400m in hot afternoon sun and do deadlift and pressess.

everyone was wasted that day!

knn, longtime never come in!! This kind of crossfit is waiting for a heat stroke to happen hor?
One person will die from it, not everyone can tahan in teh hot sun one.

Yes, admin!

i come in every day
i use to have a post call king blog, remove?

i drop my weight to 82kg now.
haha

Admin wrote:

king wrote:there is crossfit in singapore and managed by kelvin
but take note their workout not for teh fainted heart.
i ever attend their opening.

runing 400m in hot afternoon sun and do deadlift and pressess.

everyone was wasted that day!

knn, longtime never come in!! This kind of crossfit is waiting for a heat stroke to happen hor?
One person will die from it, not everyone can tahan in teh hot sun one.

king wrote:Yes, admin!

i come in every day
i use to have a post call king blog, remove?

i drop my weight to 82kg now.
haha

Admin wrote:

king wrote:there is crossfit in singapore and managed by kelvin
but take note their workout not for teh fainted heart.
i ever attend their opening.

runing 400m in hot afternoon sun and do deadlift and pressess.

everyone was wasted that day!

knn, longtime never come in!! This kind of crossfit is waiting for a heat stroke to happen hor?
One person will die from it, not everyone can tahan in teh hot sun one.

No remove lah, archive liow lah, you start one and keep current lah.

ok admin,
i drop from 92 to 82kg
phase two begin....

CBs workout is really killer!
my workout is only 20% of what he did
Sweat sia!

Wah lau, what killer?

Pull up, push up, squat, military/bench press, deadlift, sprints and walking. That's it!

chickenbackside wrote:Wah lau, what killer?

Pull up, push up, squat, military/bench press, deadlift, sprints and walking. That's it!

He hasn't seen Fresh go thru BUD/s selection and Hell week.

One day in the Primal Army

Gunnery Sergeant Hartman: Holy Jesus! What is that? What the fuck is that? WHAT IS THAT, PRIVATE PYLE?
Private Gomer Pyle: Sir, a jelly doughnut, sir!
Gunnery Sergeant Hartman: A jelly doughnut?
Private Gomer Pyle: Sir, yes, sir!
Gunnery Sergeant Hartman: How did it get here?
Private Gomer Pyle: Sir, I took it from the mess hall, sir!
Gunnery Sergeant Hartman: Is chow allowed in the barracks, Private Pyle?
Private Gomer Pyle: Sir, no, sir!
Gunnery Sergeant Hartman: Are you allowed to eat jelly doughnuts, Private Pyle?
Private Gomer Pyle: Sir, no, sir!
Gunnery Sergeant Hartman: And why not, Private Pyle?
Private Gomer Pyle: Sir, because I'm too heavy, sir!
Gunnery Sergeant Hartman: Because you are a disgusting fat body, Private Pyle!
Private Gomer Pyle: Sir, yes, sir!
Gunnery Sergeant Hartman: Then why did you try to sneak a jelly doughnut in your footlocker, Private Pyle?
Private Gomer Pyle: Sir, because I was hungry, sir!
Gunnery Sergeant Hartman: Because you were hungry...
[turns and addresses rest of platoon]
Gunnery Sergeant Hartman: Private Pyle has dishonored himself and dishonored the platoon. I have tried to help him. But I have failed. I have failed because YOU have not helped me. YOU people, have not given Private Pyle the proper motivation! So, from now on, whenever Private Pyle fucks up, I will not punish him! I will punish all of YOU! And the way I see it ladies, you owe me for ONE JELLY DOUGHNUT! NOW, GET DOWN ON YOUR FACES!
[rest of recruits get in front-leaning-rest position, Hartman turns to Pyle]
Gunnery Sergeant Hartman: Open your mouth!
[shoves jelly doughnut into PYLE's mouth]
Gunnery Sergeant Hartman: They're payin' for it; YOU eat it! Ready! Exercise!

sorry uncle
i PES E

bud selection is for non human to apply
mostly with injury becos the way we asian eat.
unlike ang mo, beef all the time!

Admin wrote:

chickenbackside wrote:Wah lau, what killer?

Pull up, push up, squat, military/bench press, deadlift, sprints and walking. That's it!

He hasn't seen Fresh go thru BUD/s selection and Hell week.

Fresh wrote:One day in the Primal Army
Gunnery Sergeant Hartman: They're payin' for it; YOU eat it! Ready! Exercise!

Damn! I love Gomer Pyle, JIm Nebors is a awesome singer as well. Been tryign to get teh whole series, no luck yet.

My all time favorite is still Hogan's Heroes.

king wrote:
sorry uncle
i PES E

bud selection is for non human to apply
mostly with injury becos the way we asian eat.
unlike ang mo, beef all the time!

Admin wrote:

chickenbackside wrote:Wah lau, what killer?

Pull up, push up, squat, military/bench press, deadlift, sprints and walking. That's it!

He hasn't seen Fresh go thru BUD/s selection and Hell week.

Not true....I did it 26yrs ago.

ya@ admin you are mutant! in the making!
captain singapore!

Admin wrote:

king wrote:
sorry uncle
i PES E

bud selection is for non human to apply
mostly with injury becos the way we asian eat.
unlike ang mo, beef all the time!

Admin wrote:

chickenbackside wrote:Wah lau, what killer?

Pull up, push up, squat, military/bench press, deadlift, sprints and walking. That's it!

He hasn't seen Fresh go thru BUD/s selection and Hell week.

Not true....I did it 26yrs ago.

king wrote:

ya@ admin you are mutant! in the making!
captain singapore!

Not possible lah, I always believe, there is always another mountain higher.

king wrote:
sorry uncle
i PES E

Alright, my fellow PES E mate!

chickenbackside wrote:

king wrote:
sorry uncle
i PES E

Alright, my fellow PES E mate!

All sibey gow keng, after NS, all choot patten transform to super fit!

admin and CBS.

when i run during army day
i use heel strike.

so me knee cap gone

but now i us front or bare foot style.

i just did 8 round of 10 m sprint, almost kill myself....
ya. reaching 81 kg soon

king wrote:admin and CBS.

when i run during army day
i use heel strike.

so me knee cap gone

but now i us front or bare foot style.

i just did 8 round of 10 m sprint, almost kill myself....
ya. reaching 81 kg soon

I run heel strike in boots, but front when in other shoes.

I've been sprinting for dunno how long already, and 8x100m still kills me.

It never gets easier. You just get faster.

chickenbackside wrote:I've been sprinting for dunno how long already, and 8x100m still kills me.

It never gets easier. You just get faster.

kekeke... CBS, his is 8x10m... but I think I can't even do that yet...

Fresh wrote:

chickenbackside wrote:I've been sprinting for dunno how long already, and 8x100m still kills me.

It never gets easier. You just get faster.

kekeke... CBS, his is 8x10m... but I think I can't even do that yet...

Who's is 10m?

I think 10m is a typo lah.

It's too short! It's over before you hit max velocity.

50m would be good for a beginner.

I personally jumped straight into 100m sprints and paid dearly for them with overtaxed hamstrings and glutes that made me look like I had a physical disability while walking. But trust me, your body is going to be in shock and adapt very quickly.

chickenbackside wrote:I think 10m is a typo lah.

It's too short! It's over before you hit max velocity.

50m would be good for a beginner.

I personally jumped straight into 100m sprints and paid dearly for them with overtaxed hamstrings and glutes that made me look like I had a physical disability while walking. But trust me, your body is going to be in shock and adapt very quickly.

Bro. he's still in shock. That's why dare not train with me liow.

Don't say Fresh, I also scared to train with you!

i dio siong from the Lucha Libre father & son tag team (some more you know the V mask they wear...)

...but that was the most effective treatment ever... the fat% just dropped!

chickenbackside wrote:Don't say Fresh, I also scared to train with you!

Kns.

Fresh wrote:i dio siong from the Lucha Libre father & son tag team (some more you know the V mask they wear...)

...but that was the most effective treatment ever... the fat% just dropped!

Nb, V mask, not V underwear ah?

admin,
you are muntant!

normal human train with u sure die one!

Admin wrote:

chickenbackside wrote:Don't say Fresh, I also scared to train with you!

Kns.

king wrote:admin,
you are muntant!

normal human train with u sure die one!

Admin wrote:

chickenbackside wrote:Don't say Fresh, I also scared to train with you!

Kns.

Boh ley, Mai anew kong leh.