Concept2 Indoor Rowing and Les Mills Body Pump
Posted On Monday, November 5, 2012 at at Monday, November 05, 2012 by daddyIndoor rowing and body pump session
We do have sweet time after tough training. Just provide your name and birth date, we make sure you hate and love this club.... :-p
Makan Makan Over Physical Training
Posted On Monday, October 29, 2012 at at Monday, October 29, 2012 by daddy
Date: 7 August 2010
Weather: Sunny
Photo Taken by: Chung Mei Ling
Chinese philosophy: The only thing that no change is changed. Why I come out this at starting line in the post? When I look at the old pictures, it remind me how was the good old days in PFSC especially on the members.
Quah (Wearing the blue singlet) - inactive now. used to be first paddlers and good in running. Now probably focus more on business and new members in his family
Khoo (cheer in tomato) - still in physical training but can't commit in race as he is tied the knot with girl that we never see before....:-p congratulation
Satay (Front, shirt in yellow + red) - From boyfriend quickly upgraded to Husband 2.0 and now Father 3.0....congrat :-)
Sunny Kok (half face at the side) - inactive. Not sure what is the reason that he quit and now focus on bicycle. Hope he active again in DB as he is strong paddler.
William Ung (shirtless) - Shoulder Injured at the moment, promise to join back when ready.
Ho (White shirt behind William) - change his job hat and now police inspector who based in KL.
Kiefer (Last in the row) - inactive. quite new in the team and can't sustain. welcome to join again :-)
We seldom do physical training at rowing site. I think this is the time we go for run before go down to water, else we would wear sandals rather than sport shoe.
We miss the old members and also we stay for the food....nah! we love the food as bonus. Most important, we stay for the team.
Buffing up
Posted On Sunday, April 17, 2011 at at Sunday, April 17, 2011 by Sharon
Sunday filler photobomb post.
This is the scene in the ladies gym training session. I know.. the gym is not exactly the nicest or the most comfortable one there is but I guess beggars can't be choosers.
We work hard pumping iron alright,
focusing more on building strength
and anaerobic fitness (superbly despise mountain climbing!)
Nothing beats the satisfaction of a great workout !
Be afraid, be VERY afraid!
Training with the fittest 2
Posted On Wednesday, September 9, 2009 at at Wednesday, September 09, 2009 by Sharon
7am Woke up, dragged myself off the bed to shower and change
830am Met up with friends at the promised place
9am Tough paddling training started, lecture lecture and more lecture from the coach
11am Training ended, went for brunch dim sum with the girls, complained and bitched bout the training at the same time, feeling sleepy and in daze
1pm Drove to the city for eyebrow threading in extreme sleepiness
2pm Got home, showered, got online, chatted for a bit
4pm Done chatting, planned to nap, said screw to hiking!
4.05pm Friend msged asking if I'm going hiking, contemplated the decision since muscles a bit tired and sore
4.17pm Tried to nap for a bit but can't.. too much pressure to wake up on time and the itch to burn more calories was just overpowering
5pm Found myself feeding mosquitoes waiting for ppl in YouthPark
I wondered if I'm overdoing this. On a second thought, I should be happy I finally found people to go hiking with.
Just... not as crazy.
There were 4 of us (we thought the rest fly aeroplane but the truth was they started hiking way before us), 2 guys and 2 girls. Obviously, the leader went first, another guy followed, me third and my friend (who claimed she has never hiked before) last.
As soon as we started hiking, I knew it was a mistake. Hiking had never been such a torture. It wasn't the average enjoy-the-view-chit-chat-laugh-rest-take-your-own-sweet-time type of leisure hike. They weren't hiking, they were basically "running" up the frigging hill @_@ well almost.. this time around they claimed they were already slowing down because of us and by slowing down I mean still walking very very fast! I swear I have never seen anyone going up the hill so fast.
A journey that took maybe 45 mins ~ 1 hour for a normal person to go up was completed in less than half an hour. The longest time we stopped for a break was maybe 2 mins? That was because the leader met someone along the way and talked for a bit but he was in hurry to end the conversation to continue the hike.
We, the 2 poor souls at the back were working our asses off to keep up. It was tiring beyond words.... suddenly I miss those leisure hikes I used to take with the bf, although we still worked very hard, we didn't push ourselves to the dizzy spells limit. But these, these ungentlemen ppl just went on and on and on.. and it was only our first time hiking with them! If they're trying to scare us of, they definitely succeeded!
Spotting the end in sight was like knocking on heaven's door, a few steps away to eternal happiness... ok I'm exaggerating here but at that point, it really felt like that.
Half an hour rest at the top of the hill later, we came down. This time, no one rushed. At the foothill, some "smart" asshole decided that he didn't get enough exercise for the day and he suggested one round of jog! No it's not one round of jog around the field, we're talking bout running another 1.5km! FML!
Back in school days when we had those physical assessments, 1.5km will take us 20 minutes to complete (yes now you know how unfit I was). Their record is 9 minutes. We groaned inside, dreading the coming challenge. The leader assured us it was going to be a slow jog. We played along.
I'm not surprised when we lost sight of all of them in less than 100 metres into the jog -_- Seriously, what are these people made of?!
But yes, both of us were determined to complete the jog even though we're like the last 2 persons trailing behind. When we finally made it to the end destination, the guys were already changed into clean dry shirts, some left for the day. We were complimented for our determination and so called "not bad" fitness level for first timers. Inside we were slowly feeling the pain. Satisfied? Well yea maybe... at least we proved to them that we're not some sissy girls who give up easily. I was glad my friend was a good sport, we motivate each other.
With intense training like this every week, I'd better very fit and tone in no time!
That.. if I can ever survive the training at all...
Gloves to protect my hands from blisters.Just, be ready for a lot of complaints from me in the coming days...
Training with the fittest - first experience
Posted On Saturday, September 5, 2009 at at Saturday, September 05, 2009 by Sharon
Last Thursday afternoon, I received an email from a girlfriend asking if I'm up for a seemingly difficult challenge, for me at least.
The email said
"Hey, they’re putting up a mixed-team race for pesta dragon boat race.
Do you think you’re up for it? need to train (from the emails I see they got physical training, gym training and also rowing training). They have secured sponsors for the jersey, gym and etc but need commitment from us."
I was dumbfounded, in fact I almost laughed upon reading the email and to think that my friend actually thinks that I'm fit enough for a what? Dragon boat race?
What attracted me to their trainings in the first place is the fact that they train HARD, consistent and push you to the limits, that I like. I figured it's a win-win situation for extra exercises outdoors. But to actually make the team? You gotta be kidding me.
After voicing out my concerns, my friend assured me that there's definitely no pressure on the girls. Basically this was her response, the magic sentence
"I think they need bodies with boobs to make the mixed team."
Haha bodies with boobs, yes boobs I have, but commitment? Errmm we shall see about that.
The team trains in Botanical Garden on every Saturday evening at 5.30pm and goes paddling every Sunday morning at 8.30. Obviously, I am not too excited about the Sunday workout, which means I'll have to sacrifice my Saturday night outings and sleep early wtf but, hey, never try never know.
So today was my first physical training session with them. My girlfriends were as usual, fashionably late and I was left to wait alone at the entrance. The team was there, it's impossible to miss a bunch of toned, muscular guys and some women but I made no contact with them since well, they don't know that I'm the newbie. Then someone walked up to me, someone familiar.. someone I see every week in my gym. He's the steps aerobics instructor in the gym. We talked for a bit and found out that he will be leading the training.
The training started a little past 5.30, right after my girlfriends arrived and I was briefly introduced to some people. From their previous trainings, they said it wasn't that hard, mostly jogging and a some physical exercises after that.
However, today the leader decided that he wanted a different approach. We were to jog from Botanical Garden to the stage in YouthPark. It wasn't that long of a route but the fact that I can still feel my teppanyaki beef from lunch still digesting and I was feeling heavy mattered alot. Not to mention we had to breathe in polluted exhaust smoke from passing vehicles along the way too.
The fitters ones disappeared fast, leaving us, the unfit ones huffing and puffing our ways behind. We gathered at the stage, forming a big circle where Luke, the leader directed us with some warmup exercises. Then we moved on to the field for more physical trainings.
The challenge was to run one round of the entire field but we had to stop at a few "stations" along the way to complete a set of exercises before sprinting (yes, sprint, not jog) from one station to the next.
The men went first. The ladies and some guy juniors stayed behind and observed. Then it was our turn to go. We sprinted to the first station, stopped, got down onto the ground for 30 pushups. Then we ran to the next station, hands on the ground, our legs moving in and out, that's another 30 counts. The next station was a little more of a blessing, at least we got to lie down on the ground. 30 crunches with legs up in the air. I'd rather do this that the others. In the next station, we had to do 50 jumping jacks! Already panting and halfway dead, we tried our best to pull through the challenge. Then we sprinted halfway across the field to the last station where we had to do 10 counts of burpees. And I think I smell dog poo nearby where I did my burpees :S FML
Now it may not sound much, but man it was tiring! Probably the most tiring non stop cardio workout I've had in a while. Everyone does it so fast and efficient that you feel that if you don't keep up, you're the worst of the pack. So by hook or by crook, you forced yourself to do it. No one gives a damn about you groaning in pain, no one waits for you, you just have to get to the end of the line.
We gathered back at the stage area, formed another big circle. Did a little bit of hand exercises for the biceps and triceps, another 30 pushups, 30 crunches, 30 leg presses and we stretched to cool down before calling it a day. We were in a mess, with dirt on our back, pants and little sticks sticking on our hair. We breathed in air like it was precious. The entire ordeal was only about 45 minutes. And we were already half dead.
As we slowly made our way back to Botanical Garden, the woman team leader, sped by in her car and called out to us "See you girls tomorrow ok?"
We looked at each other and laughed, yea, why not? They needed bodies with boobies to make the mixed team right? Sure, we'll do a good deed, but to take us into the team or not, or whether they decide to row the boat carrying dead weights, it's definitely up to them.
Now if you'll excuse me, I'm gonna go rest these arms of mine for tomorrow's challenge.
6KM run Youth Park, Penang
Posted On Tuesday, March 10, 2009 at at Tuesday, March 10, 2009 by daddy
Last Weekend Physical Training at Youth Park. Not much people attend. I think is because of the weather. The day is not a sunny day and it not a raining day as well. Many others places raining in the afternoon, members assumed Youth park also raining. So didn't come to training. I arrived early about 4.45pm and go to have some stone walk before actual physical training.
Look at the image, it should be hot day. Anyway, this photo took on previous physical training.
this stone promote blood circulation, you can't be fast. One step at the time to feel the pain at each part. I took approximately 20 minute to finish a round back and forth.
While walking, enjoy the park view surrounded by green.
the red leave plant
a giant tree with parasite plant on it. Take a deep breath to absorb all the earth energy. hm~~~~!
I saw Conor cycling pass by and Ah Jin waiting at First Car Park at the Youth Park Gate. Only 3 of us, we thought to go hiking to number 5. Later, Ah Quah, Chee Boon arrived and follow by Ah Khoo. Ah Khoo come right after Intel Sea Training, very good spirit huh! Chee Boon not joining us training as his leg "huat hong" (injured) At the End, 5 of us go for 7K jogging again.....*syiok ka liao* This is second time long distance running.
It start from Youth Park Main gate run to Jesselton Height 1 round and run out to Jalan Utama then straight away run to Botanical Gardens. that not all, It continue to run inside the Botanical Garden 1 round (small round) run back to Youth Park main gate using Persiaran Kuari. Here is the route:
Can you calculate the distance using the map scalar? I finish the route at 35.15 minute. Ah Quah at 31:XX minute, ah Khoo at 33:XX minute. It actually pressure by them to run 35:15 minute. First time, I run that distance took almost 40 minute to finish. This time, since small group of us, We run in the group. They let me take the lead but from their foot step at the back, I was pressure and pushing by them to increase my speed. Of course, I still keep on my breathing pace to finish the whole route without stopping.
Today, I simulate the time 35:15 minute on treadmill and I reach 6KM at 35:15minute at the speed 10.5. Feel proud I can finish the distance or run for 35 minute without stopping. it not only require physical but mentally also have to be strong.
Let post some of the photos took during last feel physical training:
the landscaping in Youth Park. very nice, isn't it?
The fountain. can't compare with fountain in Rome but this is very beauty fountain.
the tree...!
you can rest on the bend. very relax, isn't it?
eh....who that girl....haha!
waiting at First Car park
come and join us for training even you're not members of PFSC. it more fun to train in the group as well as improve in your physical by try to chase someone in front of you and avoid people at behind take over you. This train your mental as well
Proof of RM1 and 60 push up.
verify again. it not PFSC Jersey. This rule applicable to PFSC members only.
What make her so focus?
Her muscular Husband performing push up. mew: "he is my man!!!"
Not only wrong jersey get punishment, late comer as well.
stretching and cool down at the stage in youth park
froggy show!
After stretching and cool down, it still early. We go to Botanical Garden have a slow walk.
Botanical Garden Gate, wide open welcome you!
the tree branch at Botanical Garden
some others plant
tree branch camwhore. Look like some kind of horror movie, the plant hand is moving to catch you.
Chit Chating
while waiting for ah quah driver to pick him up
First Physical Training in 2009 at Tennis Court
Posted On Sunday, January 4, 2009 at at Sunday, January 04, 2009 by daddy
It happen just now!
The first ever physical training kick off at 5.00pm at Botanical Garden. About 20+ members attend in this more organized and systematic physical training. Our Trainer Conor McManus & Luke Yee planned all this training. The training was suppose to start at 4.00pm for those to be train as trainer as backup when Conor or Luke not coming. It also can be helper to correct those members if they knew the technique.
Basically the training start with a Warm Up (hell yea! everyone know need to warm up) but to keep every training start with a warm up, it really need to informed to do so. People tend to think - it OK!....
Then we start a big round run and 2 x small round run inside Botanical Garden. It took some time to finish (for me at least) I been stop cardio exercise for about a month, it like start an old car....it won't be that smooth if you not drive it everyday. After the running, we have a series of circuit training basically target on core, strength and flexibility on cool down. It a more systematic training, right!
It so simple, it hard only if people don't follow.
Let flash back some photo on physical training last year:
We used to wait at Permata Sport Center every Wednesday
Then we'll have something like 30 minute run around Farlim Area and come back to Permata Sport Center
And some circuit training inside the Tennis Court.
You Know, Those who late/slow have to push up. (same happen just now)
That our Physical Training, you dare to take the challenge?
