Raffles Canoe Team

Race of our lives

2010-04-05T07:06:00.000-07:00

hey ya'll! it's 1 day to nats! guess many of us would still be wide awake letting the adrenaline flow through our heads. it's been a while now, since we were all young and impetious kids who joined canoeing for various reasons: fun, tryout a new sport or merely just to train up.

but 1 long year, and here we are today, seasoned rowers who've grown so much since the days where we were still proud of pwning asses in the pond of macritchie, now rowing in the lanes are just another part of our daily routine during training. seriously just who can doubt us for coming thus far?

yet tomorrow, we will be put to the greatest test of our journey in canoeing thus far. all the efforts that we've put in, sweat, blood, tears and whatever we can think up that we've sacrificed just for one cause: the fact that we're canoeists. i guess the fact that many of us are still going strong, is due to (nope it's not jiaolian) the reason that we still have hopes; hopes that grant us our strength. so, do not let them waver, not now.

perhaps it'll all be over in a moment, and perhaps it'll seem like forever till your race ends, but deep down, know that it is all worth it, and whatever the result turn out to be, we all deserve nothing less that what we'll be achieving out there, down those lanes of bedok reservoir, not forgetting to look at the faces around with your chins up.

so on this sleepless night (?) before the final chapter through our journey as canoeists, let's grant each other strength, for we only have one final chance.

For RafflesRow '10 <3

2010-04-02T07:39:00.000-07:00

hey bubs
i think we watched this at last year's canoe camp
but this video is epic
so watch it again
(:

bedok reservoir!

2010-03-30T08:09:00.000-07:00

Hello all!

So today, you got a taste of what it was like to row at Bedok and a chance to familiarise with the water (& the screwy lightning warnings O: ). Hopefully your row wasn't too bad, this being the first time you experience the oddly heavy and bouncy/wavy waters hmm!

Yup so it's 1 week to The Big Day, how's everybody feeling? Nervous, excited, scared??? Haha or maybe you don't know what to feel.

If you're feeling scared for the upcoming week, afraid you won't be able to perform, especially because of recent bad rows or whatnot, don't worry you probably aren't alone in that. Take some time to calm yourself down, to familiarise yourself with Bedok's waters, to gear yourself up for your ultimate challenge. Yes, you may have had or are having bad rows at this juncture, but focus on the good parts that you remember, and recall your strokes, and the feeling of rowing comfortably. Don't let the negative thoughts of your previous rows affect your current rowing kay! And obviously don't have nothing better to do and think of jiaolian shouting at you for whatever reason D: unless you're hansheng and you need constant reminders to get your strokes right hehehehe :D oops sorry hansheng!

If you're feeling optimistic or relatively confident, good for you! Haha keep it up all the way till nats! Keep going keep going you know you'll get there :D

If you feel like you're going to ggxx everytime you row, refresh yourself, remind yourself that there's only 1 week to go and you might as well give it your best shot huh! After all, you don't want to waste that 1 year+ of training right? Okay it's quite T____T to even think that way in the first place but just in case, hmm.

Hmm was going to write more but suddenly felt sleepy oops :X anyhow, jiayou and give your 110% this week and especially the next yup!

100%

2010-03-19T07:20:00.000-07:00

Themesong of the Winter Olympics 2010 (:

I am a dream, just beginning
truth is I prayed and you opened my eyes,
annd you revealed something to me
suddenly I am no longer confined.

To a life that's defined by limits
I don't need no permission to live it
Imma break through the door till I get in
Everything that I got Immma give it
100%
and I ain't stoppin' till I reach the finish.

I'm a believer not just a dreamer
I'm givin everything I got
I'm a go-getter
100 Percenter
Undoubtedly I can reach the top
and I ain't gonna let nothing discourage or dissuade me
'Cause I'm walking out of here a champion either way babe
I am givin it 100 Percent
So go on put your ones up

If you're putting in a hundred put your ones up, ones up
If you know that this is something, put your ones up, ones up
If you really comprehend this, your ones up, your ones up
If you're walking into victory keep on shining
One hundred percent

You can only do it if you do it like I did
'Cause suffering ain't easy
But if you can turn your wounds into living proof that you've survived the fight and you no longer defined

To a life that's defined by limits
I don't need no permission to live it
Imma break through the door til I get in
Everything that I got Imma give it
100 Percent and I ain't stopping till I reach the finish

I'm a believer not just a dreamer
I'm givin everything I got
I'm a go-getter
100 Percenter
Undoubtedly I can reach the top
and I ain't gonna let nothing discourage or dissuade me
(Nothing can discourage me)
'Cause I'm walking out of here a champion either way babe (Eh)
I am givin it 100 Percent so go on put your ones up

If you're putting in a hundred put your ones up, ones up (Put your ones up)
If you know that this is something, put your ones up, ones up (Everybody)
If you really comprehend this, your ones up, your ones up (Put your ones up)
If you're walking into victory keep on shining (One hundred)
One hundred percent

Don't you ever be discouraged, let nobody take your courage
If you gonna pray don't worry,
If ya gonna wait don't pray
You just keep the faith and listen to me

If you're putting in a hundred put your ones up, ones up (Put your ones up)
If you know that this is something, put your ones up, ones up (If you know you were)
If you really comprehend this feel, your ones up, your ones up (If you ever hear something)
If you're walking into victory keep on shining
One hundred percent

I'm a believer not just a dreamer
I'm givin everything I got
I'm a go getter
100 Percenter
Undoubtedly I can reach the top and I ain't gonna let nothing discourage or dissuade me
(Percent I will share with you)
Cuz I'm walking out of here a champion either way babe (Either way)
Ive got ta give 100 Percent
So go on put your ones up

If you're putting in a hundred put your ones up, ones up
If you know that this is something, put your ones up, ones up
If you really comprehend this feel, your ones up, your ones up
If you're walking into victory keep on shining
One hundred percent

! :D

2010-02-28T03:09:00.001-08:00

nicely put dong hahaha. <3 yoda.

justlooking at the picture on top and we realize how much time has passed. heh. 'We're the lao jiaos alr.

i was just thinking of how much we may want this to be over like "ah. finally after nats can slack and all. lots of free time'' True, but with that comes a close of a gigantic portion of our JC lives! im thinking that we'll start missing training alot, at least i think i will. the exicitement of waiting for lessons to end then changing up, rushing down to nice ol' macs wondering what we'll be rowing, what the weather will be like, what our timings will be. shouting vulgartiies while spamming pullups, doing random jiaolian exercises. gosh we'll miss them won't we ?

Regardless while we're still writing this portion of our future let us write it well so that when we look back, we look upon it with fondness. As we flip through those pages in the very near future i hope 'we'll do so with a smile on our face.

treasure every remaining training ;) enjoy every moment spent these people whom have been on the journey together. rmb about the coin storing analogy edwin gave us (to the guys? haha). time to store as many coins as we can and break the bank, release it all at NATS.

lets end this well.
cheers.

2010-02-20T08:41:00.000-08:00

hey guys.
just wanted to say.

DO OR DO NOT,
THERE IS NO TRY.
:)

han sheng's post

2010-02-07T07:02:00.000-08:00

let me start on a serious note, guys.
i dont believe in coincidence.

i dont believe that our canoe team is by chance.
whether you think its God or Allah or Guanyin or whatever, i believe that we have been put together as a team, for a reason.
we are Raffles Canoeists 09/10 for a purpose.

and that purpose is to win in the upcoming Nationals.

i know that many people have already dismissed the idea of Raffles Canoeing getting a podium position.
right now i want to tell you this: other people can dismiss Raffles Canoeing. but we ourselves cannot.

we are playing a catch-up game, trying to catch up with rowers that have six years of experience. so as long as we are stagnating, we are going to lose.

cum this april, we are going to give it our all.
we're gonna have to give our time, our effort, our energy.
we have to give everything and anything, so that we will not have any regrets.

never give up

J2 life

2010-02-06T08:37:00.000-08:00

hey hey, been a day since i last posted but. ahhh well i guess a blue moon happens every now and then.

today's water trial for the j1s was pretty nostalgic for me personally and yet to realise we're all j2s now, and we are already the senior batch. guess many of us still haven't switched from the mentality of constantly looking for guidance from people? and right now we'll be giving guidance to our juniors already, how freaking scary can?

on a side note, i guess the fact that our time is canoeing coming to an end has made me wanna enjoy the rest of my journey rowing while it still last? and i guess it's enjoyable to be rowing random boats with kalya and jolyn ahhaha. hope ya'll had fun too! after nats should try it out. like seriously

hahah kay i be off now happy chinese new year in advance for the subsequent rotting of this blog yea!

untitled

2010-02-04T08:11:00.001-08:00

hey guys, and girls of course, this post is probably written in advance of upcoming events. it's about a month to NJCC, and 2 to nats. merely 8 weeks away or you might say god knows how many trainings away, and probably kezillion dreaded effed up timings away and it'll be the end of our time in raffles canoeing. (kay do not start counting to scare yourselves)

many of us would probably be tired and drained from juggling training, schooling, homework and even our own personal self-time. and sometimes we look around feeling insecure knowing we're hardly recognised for the hardwork that we put in and the results that we're getting.

to the girls' team, jiaolian really has high hopes wrt the upcoming nats for you team. so none of you, yes none of you should be breaking down at this point in time. you've come thus far together as a team, and i think you all should be proud to say that ya'll have only reached where you are precisely because ya'll have come together as a team. nevermind whatever outcome it might be. just know that you all will look to one another and realise that you have believed in yourselves as a team.

to the guys' team, it's been all of our dreams to even have a chance to touch metal in our nats this year. i guess there're some of us with pretty high hopes, and others with much more insecurities. while some of us are frustrated at our timings, doing the wrong strokes, there'll be others just wondering what's in store even if everything goes right. and maybe some of us are already near giving up any forms of hope. but for every reason for doubting yourself, do know that we're rowing for ourselves ultimately and just don't discount yourself for every amount of hardwork that you're putting in.

sometimes it's been going through my head too. realising the fact that after this entire year in canoeing, nothing would probably matter for our time in canoeing in the future is some harsh fact to accept. for any forms of achievements, if we might have any, we might not even be recognized as canoeists around school in a few months' time. but i guess. we still have 2 months before these worries will materialise. and for all we've got, it's just this 2 months we have in our hands.

to my teammates of 1 year, may all the best be for you all in these upcoming months.

hi there.

2009-12-11T01:04:00.000-08:00

hey guys.

i still feel quite high from the db when i think abt it.
haha 3 trainings. c'mon it shows what we can achieve if we want to.
lets train hard.
and feel that same high after the nats.
of crushing the communists.
and nationalists.
and other foolish schools.

:)
we really need to train hard. REALLY!

love you guys.

seah.

hellogoodbye!

2009-11-28T05:38:00.000-08:00

HAVE FUN TRAINING PEOPLE,
TRY TO BOND AT GOPENG (:

TODAY... Our captain falls prey...

2009-11-21T01:33:00.000-08:00

... DIE YOU COCKROACH. DIE!

Aljunied GRC Dragonboat Competition

2009-11-08T05:05:00.002-08:00

SECOND!!

exciting shizz.

2009-09-08T07:08:00.000-07:00

yo guys, another upcoming event, the round ubin race 09.

from the form....
The Round Ubin Kayak Race started its first run in 2005. Since then, it has attracted a fair number of kayaking enthusiasts to gather together to challenge against each other in a race where they can plan, strategise and manage their race with great skills in a natural open sea environment where they may face possible strong wind conditions and choppy waters. The Round Ubin Kayak Race 2009 is a paddle sport racing event that also challenges the endurance, speed, stamina and paddling skills of participants in the open sea. Once again this year, the race shall take participants round the beautiful northern islands of Singapore – Pulau Ubin. For approximately 22km, the competitors will be pitting their paddling skills and race strategies against each other from bustling Pasir Ris Beach to the southern side of Pulau Ubin, passing by Tajam as they paddle swiftly round the corner and straight through the Straits of Johor with the Malaysia state of Johor on one side and the erected fences (to ward off illegal immigrants) along northern Ubin on the other side. Eventually racing closer to the Finishing Line but not before paddling with great skills around Chek Java, well-known for its rich marine life, and taking in the sights along the southern shoreline of Pulau Ubin and its fair share of scattered kelongs with its ever vigilant guard-dogs barking virtually at anything or anyone who comes near.
Through this exhilarating event, the People’s Association Water-Venture and its paddling members hope the level of interest and standard of this paddling sport would increase promisingly. And the participants would experience and appreciate the spectacular waterways that Singapore has and be proud that they have competed and completed a race that brings out the best from them, both mentally and physically.

in short,
date: 8th nov.
Start time 9am.
dist 22km.
$20/person.

T1,T2, K1, K2. unlimited entries per team. Don't need to row under RJ ifthere are any issues; can just come up with some random team name.register by 21st oct.

Do let me know if you guys are interested,thanks.

STUDY AND TRAIN HARD!! love yall.

seah.

Aljunied GRC Dragonboat Race Challenge 2009‏ (EDITTED)*(YET AGAIN)

2009-09-06T02:28:00.000-07:00

HIHIHI ALL,
it's me posting on this wasted blog again D: anyhow the title says it all! aljunied GRC is having a dragonboat race challenge and the CC which i'm involved in is sending a team to participate.

Event details are as follows:
Date: 8th November 2009, Sunday
Time: 0900 - 1200hrs
Venue: Bedok Reservoir
It will be a 20 men boat race for 250m.
(Registration closes on 10th October)

*additional information* THE YOUTH CATEGORY INVOLVES BOTH M/F, THEREFORE BOTH GUYS AND GIRLS ARE WELCOME. anyhow this is just a recreational event so yeap do think about it for general team bonding and stuffs. a'ight so if any of you are interested in taking part, do drop me/linus an sms or a mail? so i can collate the numbers. however spots are kinda limited cause i'm not sure how many guys will be from my CC side as well. anyhow, it's just about having fun so yeap!

try to get more updates soon? meanwhile, do take this break to take your mind off canoeing and study hard for promos! however, be sure to keep up on the physical training! AHH SHIT I'M STARTING TO SOUND LIKE A LINUS.

to our dearest captain:

kk i be be going off now,
weeki

(p.s. my gl comp can't view tagboard cause of some microscan shaite D: )

2009-08-29T07:28:00.000-07:00

hey guys and girls, hope ya'll are studying hard for promos. so i guess to reward yourself you should really take time off to look at this video to chill out. O:

weeki

sometimes i really wonder...

2009-08-23T00:25:00.000-07:00

just when you thought this was gonna be another post in attempt to flutter your heartstrings...

HEHEH NOPE!

walking past stall 12 - hajjah fatimah (no i won't forget the name no more), i can't help but let the aroma of that kambing + drumstick + curry linger in my head while i start salivating when i think about how those food are gonna melt away in my mouth. then i just let my instincts take over and before i know it, i realise i'm living my fantasies.

lying on my bed sometimes, my stomach starts to growl and i start salivating uncontrollably. i knew it was craving for... zoom zoom zoom! and i'd be eating my mutton bryani at the stall just around my neighbourhood, and letting all the spices take over me. wait zomg, is that drool on my keyboard?!?!

hai... sometimes even i question my own race... what is this man... i'd better go find some comfort lest i start to lose myself. EH WHERE ARE YOU WHEN I NEED YOU, DONG!?

weeki

Just some things to munch on.

2009-08-22T07:17:00.000-07:00

hey guys,

Thanks weeki for your very personal statement, really appreciate it.

My general sentiment of the team at this point in time is one of apathy, perhaps lethargy. Just as muddy was saying:" i really don't feel that hunger in the team to achieve something, to regain past glory."

Perhaps, this is a result of disruption to our training schedules due to the unfortunate advent of H1N1, but that has since passed and now its time to pick up our pace, slowly but surely.

Perhaps, i have not done my job adequately well as a captain to motivate you guys to train hard, to make sure you actually train and do your stuff, to constantly babysit and keep a watchful eye. Ultimately, my policy is simple. I believe that as fellow 17 year olds, you guys are mature enough to think for yourselves,to know what you want out of your tenure as a rafflesian rower. if you think that you have other priorites which trump your responsibility to the team, then go ahead - for i am in no position to influence your personal decision. I beleive you guys to be capable of exercising the autonomy given to you responsibly - to train when you must train, because you want to train.

Being a canoeist is tough. This is knowledge common not just among canoeists, but among the general school population. We make many sacrifices - not being able to join O'team, participate in other activites etc. I guess this is the time you start asking youselves whether this is all worth it? Why should i give so much into this? what if it all fails? Am i just wasting my time here? To this, i pose you another of my guiding principles: whatever you do, even if you have done it a million times over, either give it your all, or just quit - because if you don't, you're just wasting your time.

I believe that each and everyone of you had a goal in mind before entering canoeing. Perhaps, for some of you, this was a very hasty, superfical one (i.e. for the gratification of getting a hot bod?). Regardless, I hope that you realize by now, that being a canoeist is really much more than just that - the hardwork, friendships, the attitudes that you put in really account for so much more. So what if you have a hotbod after this two years? So what if we win medals? Could we not have acheived this without joining the team at all?

Thus, at this point in time, i urge each and everyone of you to cherish your teammates and the time spent together during our tenure as canoeists. Please re-evalute your goals and agendas, cling on to something more substantial, something which you are actually vying for, something that will push you on through those tough times. Medals, bods,these things are but a passsing, but the friendships forged here, they are lasting.

On this note, i would also like to appeal to you guys to be supportive and understanding.'Honestly, it's not easy being a land coach, planning trainings and stuff, making sure everyone does them properly, checking on your academic progress to ensure that no one gets retained and at the same time, yea just making sure this all works out. I cannot, do this alone and i appeal for the cooperation from you guys so that we can make this all happen, make it all work - as a team.

I apologize for times when i may have been naggy and an irritant. Time and again, i have constantly reminded you guys about punctuality and basic team responsibility, accountability. Please do not take the punishments or scoldings to heart and realize that everything that i ever do is for the benefit of the team. Discipline and character is part of this whole process and something which i believe batches of canoiests pride themselves for. If we have the discipline to train, perhaps to over-train at times, how then can we forsake the basic dicipline of punctuality?

Please bring back the passion that we had when we were at the nats, that same excitement, that same will to wanna prove the other schools wrong- that we're not just some unworthy opponent comprising unexperienced noob shits, to prove RIJC wrong - that we're not just some bottom sport not worthy of DSAs. Prove yourselves wrong - that when you thought u couldnt, you did it.

Trainings hasnt really been the same without a team. By saying that i mean that training after training i only see what - half the team or slightly more than that coming down? it's really disheartening for me especially when the excuses i receive are downright ridiculous. Just remember this guys, individually, we may be strong, but as a team we are even stronger.

The promotional exams are coming up and i wish for everyone to study hard and do well - therefore, flexibility has been provided for you to train and study as needed. Regardless, I feel that it is important to meet at least once for now to reevaluate and share things at least once a week. Thus, morning trainings as a team will start on monday.

Please do take time to think about it, feel free to share. Transparency within the team it important. If you do not agree, just chuck it at the back of your mind and carry on with life. yup.

Thanks for reading,
Yours sincerely
seah.

On a side note, do check out http://flatwater.info for the latest videos of eurochamps and world juniors - muddy

maybe tts cuz the story's waiting to be written

2009-08-22T05:58:00.000-07:00

ugh water training damn depressing
must cut like 3mins of my timing

(not sure wad weekuangs title mean actually...)

flip through the chapters to find all blank pages

2009-08-21T05:42:00.000-07:00

hihi ya'll i'm back again O: just a preamble to this post, it's gonna be quite guys team oriented so to the female counterparts of the team who're avid readers of the blog and waiting for my post that comes once in a blue moon (whoops it's only the second blue moon now D:), sorry to disappoint you if this ain't gonna be very relevant to your team heh.

(shucks i've got shizz load of stuffs on my head so i'm gonna try my best to sort it out properly. please pardon me eh)

how time has past, and it's been half a year since we became full fledged canoeists of rj. from the white wussy pussies that we were (a'ight i know the white part is not very relevant to me but still D:), we have become much darker and hopefully much tougher to call ourselves canoeists. it probably has been a recurring doubt in our heads how we're going to get our act together given how different backgrounds we come from when we were in ri. and indeed it is still as such. we are all very different individuals, but here we are, all bound together under the name of canoeing, and this where our lives cross paths. however, our term as canoeists will only last but another 8 months or so. as of now, we're (all of us) still looking to each other for things to work out. but we know, it's never gonna work out this way. divided we stand, and united we shall fall.

there has been much talk on our half-hearted efforts during trainings. while i feel it is bit too exaggerated and stuff cause i do understand the effort it takes just to think about training every single moment. however, just realise that if ever your motivation fails you, you can draw your strength from this team. just remember, at the end of your journey in canoeing, don't forsake the right to be proud of yourself for the effort (or lack of) that you've put in. never allow any form of guilt haunt you when others recognize you for your hardwork but deep down in your hearts, you know that there have always been the doubt in your mind that has been restricting you. i'm quite certain we've been through enough to understand this.
(okay i know this is coming from all over the places but i hope you get my point)

maybe it was due to the fact that we've spent insignificant time with our seniors to look for guidance, but we can whine about it for all we want, it's not gonna change. we have been left on our own during a very early period and we have gone through a comparatively much tougher time than our senior in terms of working things out on our own. but i look to many of your eyes and i find that much strength that allows me to hold on to the hopes that we will succeed. a'ight i forbid myself to start going on about looking back on our journey as canoeist and stuff cause com'on, it hasn't begun for us. and for the next 8 months, do not look back and take comfort at how far we've come, instead, keep your heads straight and focus on how much further we're gonna cover.

(okay i'm failing at this, can barely squeeze anything out of myself within the past 2 hours writing this and pardon for the lack of flair in writing heh)

weeki

THE plan.

2009-08-12T06:52:00.000-07:00

hi guys,

pls check your mails for the attached file: annual plan. We will also need to discuss our team stuff soon so stay tuned.

seah.

team windbreakers?

2009-08-09T10:50:00.001-07:00

heyhey guys, recently i checked the adidas website: ht tp://adidas.com.sg/ to check out some of the ze designs. and i saw two pretty nice jackets and they are as follow:

SUPERNOVA GORE WINDSTOPPER JACKET:

GAZELLE WIND JACKET:

not very sure of the prices but as long as we decide on the design i'm quite sure we can work that out pretty quickly. do comment and also you can check the website for nicer designs and post or something. and yeap that's it for now.

weeki

of phantoms and porks...

2009-08-07T08:51:00.000-07:00

UBER BLOG REVIVAL!

hihi, please pardon the title that came out of nowhere. apparently, i just created a twitter account with the id phantompork!(a guy without fb, blog but with.. twit... twitter?!) i guess it takes a genius to come up with this type of ids heh.

anyway, i've been frequenting the blog to find nothing so i decided to make my virgin post O: lest this place starts to rot with all ze formal training schedules and stuffs like that (sorry captain). hmm, i realised i've never had much experience with blogging or anything but oh well, guess you've gotta make do with me heh.

a'ight just a short little post as i'm just getting the hang of this blog thingum.

wah, i swear it seemed like yesterday when i was jumping for joy at the end of CTs, but now promos is looming ahead already. zomg. anyhow, training has resumed to twice a week and wowzers, i'm seeing all you guys getting so pumped up at rowing so am i glad that we're preparing to kick some ass! >:D

eh i've also found out that hansheng, dong, kalya, jolyn and delia are actually avid bloggers eh? (shucks any more for me to dig up?) *waggles eyebrow* so whatcha say in inviting the girls team into this place to spice things up, anyone? and shaite, i'm running out of stuffs to write already?! tells you much about my secluded life without tech eh. to end it off, just hope yeh guys continue training hard and try your best to have fun in school yeap.

(shows you how much of a noob i am when you know i'm constantly editting the posts, i swear this is dayyamn stressful, so all yeh out there come contribute too pl0x :/)

may the Gigant be with ya'll,
weeki

2009-07-22T06:52:00.001-07:00

Hey guys,

Please refer to the follwing websites for futher reference:

http://canoeicf.com/
http://www.scf.org.sg/asp/default.asp

train hard :)
Linus.

CANOEING CHAMPIONSHIPS!!

2009-07-17T09:22:00.000-07:00

Asian University Canoeing Championships 2009 The National University of Singapore (NUS) and the Singapore Canoe Federation (SCF) are jointly organising this year’s inaugural Asian University Canoeing Championship (AUCC) from 16th to 20th July 2009 at the MacRitchie Reservoir Park in Singapore. This championship has been endorsed by the Asian University Sports Federation. Besides providing a platform for competitive canoeing, this championship will promote interaction and understanding between athletes in Asia. The championship also hopes to be an event where regional athletes could exchange experiences and learn about each other’s diverse cultures.The closing date for submission of entries will be on 22nd May. For information, click on AUCC 09 General Information. For more information & enquiries please mail to the Secretariat. or visit the AUCC 2009 official website.

training is starting next week, albeit only once a week (wednesday water training) stay tuned for land training updates.

Linus.

Training schedules

2009-07-13T07:40:00.000-07:00

Hi guys,

heres the plan:

Tuesday morning: 3km run; afternoon: Gym 45 minutes

Wednesday morning/afternoon: 4km run

Thursday: 4km run Afternoon: sets, 45mins continuous (max pullups, 40 crunches, pushups 1 round around track everytime you drop off the pullup bar)

Friday: afternoon- Gym 45mins

saturday: Run (own mileage)

Sunday: rest/ make up for any lost sessions.

post CT's

2009-07-03T07:57:00.000-07:00

hi guys,

srry its been a long long long long time since i last posted, been a helluva week. =X hope everyone's had fun with the common tests, now its time to dump that aside, pick ourselves up again and some the hardcore trainings. WE REALLY NEED TO REV IT UP TO THE MAX.

I really dunno what to say right now cause i feeling damn disorientated like damn weird, since the start of the holidays, ive been seeing like half of the team evey training, hardly comforting for me and havent had the time to really speak to you guys and stuff.

Once again, here i am reiterating the point that since the ct's are over, i really hope that we can all prioritize throw away H3 project shaites, etc etc and just come down every single training like seriously, we must max out the attendance from now on, no more shit.

The start of Official trainings next week are indeterminate (meaning week 2), as we have been put on hold by the queer school policies.

although we cannot have official group trainings, i would expect everyone to continue training individually to maintain your physcial fitness.

WE havent had time to plan for our seniors party yet shucks.. but host junyong preferably wants it on a week 2 saturday ? could u guys sms me about your contributions and whether ure free?

Me: chicken wings
Junyong: charcoal pit, and stuff + steak
Jon wah: Otah + satay
Ying zhe: plates + cutlery + cups
Hui kiat: 10 bottles of drinks
Wee kuang: marshmellows + napkins
Weirong: giant tubs of cheese + plain nacho dips.
Ben yong : BEN AND JERRIES(x6 tubs) (Haha i know uve got the cheque)
Jon lee: sausages
Leonard: potatoes

We still need other stuff like vodka, friedrice, beehoon etc so yea.. do tell me what u can contribute. thks.

yup so thats all for now. get rest, stay cool. stay tuned.

loveya guys.

supplements

2009-06-21T06:11:00.000-07:00

hey guys,

i just got some new intell from john paul about what supplements we should get:

1) Gigant pro mass (mass gainer)
http://www.pronutrition.se/pronutrition/gigantpromass1000g.html
Price: S$70-80 (2 months supply)

2) Amino synergy (for energy during training)
http://www.pronutrition.ro/produs.aspx?pID=10&cID=113&dID=0&bID=0
Price: S$30-40

*refer to the webbies for more details.

You guys could share if you want, it'll just finish faster, so you're each encouraged to get it individually.

dragon boating

2009-06-20T08:11:00.001-07:00

hey guys, some upcoming dragonboat competitions, could think about it :D.

SDBA-AUTCHAM 10KM Challenge 2009
Date:
22nd Aug 2009 (Sat)
Venue:
Marina Reservoir

National 5-Crew Dragon Boat Challenge 2009
Date:
10th Oct 2009 (Sat)11th Oct 2009 (Sun)
Venue:
Marina Reservoir

27th Singapore River Regatta 2009
Date:
21st Nov 2009 (Sat)22nd Nov 2009 (Sun)
Venue:
Singapore River

updates

2009-06-15T08:59:00.001-07:00

hi guys,

There will be no training this friday(including non-official) due to YOG selections (or something like that), next week and the CT week.

Training will resume on the 2nd of july (thursday week 1), followed by saturday(4th july).

Those who were in the library last friday please self quaratine and do not come for training this whole week.

Reunion party will most likely be held on saturday of week 1 of the new term, it will be held at junyong's house.

We''ll each have to contribute some stuff, so here are the allocations thus far:
Me: chicken wings
Junyong: charcoal pit, and stuff + steak
Jon wah: Otah + satay
Ying zhe: plates + cutlery + cups
Hui kiat: 10 bottles of drinks
Wee kuang: marshmellows + napkins
Weirong: giant tubs of cheese + plain nacho dips.

We still need other stuff like sausages, potatoes maybe some beehoon etc so yea.. do tell me what u can contribute. thks.

Improving sports performance

2009-06-04T06:55:00.000-07:00

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome - a difficult condition to recover from.

What Happens During Recovery?Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Short and Long-Term RecoveryKeep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.

Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.

Adaptation to ExerciseThe Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports PerformanceIn general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.

Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Tribute to Edwin

2009-06-04T04:34:00.000-07:00

to all those who missed Edwin
for being our encoourager
for being our friend
and our chemistry teacher.

[i couldnt find a picture of him, so i found the closest resemblance in body i could]

random

2009-05-31T07:02:00.000-07:00

Masturbation: It is NOT healthy for you, contrary to popular belief! WARNING: READ AT YOUR OWN DISCRETION

2009-05-31T06:50:00.000-07:00

Yes, that’s right, I have chosen to write about a topic which is commonly perceived as taboo, though I know many will be intrigued and curious to read the information presented and learn the negative consequence of such an abhorrent practice.

So why am I writing this article? Well, mainly due to the fact that many uninformed individuals (no names) like to elucidate their opinions freely and willingly on this subject with very little to no knowledge whatsoever! I have come across countless articles and opinions stating how masturbation is “…a healthy practice…”, the more I saw these false comments, the more I felt the need to correct this misconception!

If you don’t know what masturbation is, well then I’m very surprised. Simply put, your having sex with yourself or more explicitly, with your hand! Want a more concise explanation, pick up an encyclopedia or do a google search.

This is inherently against the natural disposition of man, don’t worry I’m not going to give a sermon!

I have read in the past how masturbation can be more addictive than heroin, now that is serous!

You can get your fix whenever and just about wherever! You release the same chemical which makes you feel good when you take heroin (i.e. opioids), though in a lesser amount. (see this article: Internet Porn: Worse Than Crack?)
So what are the common effects of masturbation you ask?
Here’s a small list (though not an exhaustive one):
- Fatigue
- Lower back pain
- Thinning hair/hair loss
- Weak erection
- Premature ejaculation
- Groin/testicular pain
- Concentration and memory problems
- Sleep problems

This doesn’t mean that one shall experience all of these effects, though they are very common.
Did you know that every time you ejaculate, you lose approximately 3-5mg of zinc, that’s nearly a third of your RDA.

Zinc is one of the main minerals responsible for testosterone production, therefore less zinc, less testosterone etc.

I know some clever person out there is surmising that the same effects should occur when one has sexual intercourse, right?

Sorry to disappoint! When a man has sexual intercourse with a female, certain trace minerals and prostaglandins are absorbed from the female vaginal secretions which balance this effect! Bet you didn’t know that?!

Do you really want to be a one-minute man and look like an idiot when you are with your partner? I thought not.

I advise those who masturbate regularly, to stop! Eat some Oysters (very high in Zinc) and plenty of fruit and vegetables. Fast, for fasting diminishes one’s sexual desires, unless of course you can get married or something and keep busy, “For idle hands make work for…”!

Please don’t believe the fallacy that these so-called experts proclaim! Masturbation is not healthy and is quite detrimental to put it mildly!

triceps

2009-05-31T06:41:00.000-07:00

sialah triceps

ohmygosh look at jiaolian

yo

2009-05-31T06:39:00.000-07:00

yo im stil trying to learn how to invite people, so relax one corner, tag if you want to

Raffles Canoe Blog

2009-05-27T19:42:00.000-07:00

hallo testing